A few things of note for the week:
-This grueling heat and humidity are showing no signs of breaking over the next 10 days so please continue to be extra cautious with hydrating and your electrolyte input and, above else, dialing back your paces for ALL of your runs! And a big thanks for not “stating the obvious” regarding the weather on Wednesday mornings. Remember: spin it positive!
-If you’d like to do more miles than my suggested weekly mileage, please feel free to add them on. Some of our Speedsters like to get into the 40+ range and several of our BB marathoners seem to thrive on 60+. As long as you keep fatigue low and balance in your lives, I’m all for it!
-I could use about 8 more folks to help me with the NPR 5K this Saturday morning. Please text me if you can lend a hand from 7:15-8:15 at Towe Park. Thanks!
-CTC Track Meet this Thursday at 6:30 at the brand new Curtis Elder track at CHS.
-The wonderful folks at the Whitehall Community Center have kindly offered a free rental of their place to us, so we’d like to take them up on their gift by having a big Speedsters-Boston Bound family pot luck celebration on Sunday August 4. We thought we’d go with a late afternoon/early evening dinner. Please mark your calendars and stay tuned for more details from Captains Harry and Leah…
-Big Happy Birthdays to Anne C. (60 on Monday!!), Mark H. (Wednesday), Jane J. (Saturday) and Mike S. (50 on Sunday!)
I hope to see lots of you on Wednesday.
434-293-3367 (day phone)
WEEK of JULY 15
***REMEMBER: ALL of your weekly miles should be run at your AHR pace (80% of MP or 75% of Half marathon pace), unless I indicate otherwise. This is the biggest key to your training!
*Speedsters = Recovery week: Drop your current weekly mileage by 25-30%
MONDAY July 15
***IMPORTANT: These Monday “light workouts” are an OPTION. If you’re finding that you’re not recovered by Wednesday morning please go back to straight AHR mileage on Mondays.
*Speedsters = 4-5 miles as follows: 1-2 miles at AHR/2 miles at 10 mile-HMP/ 4 x 15 second hill surges/1 mile at AHR
*Speedsters racing at the CTC Track meet on Thursday: 6 x 200 starting at 107% of 10 miler pace for the first and working your way to 111-113% . Take a very slow 400 jog in between each.
WEDNESDAY July 17
**Please meet me at the UVa track parking lot at 5:30am for the following workouts:
**IMPORTANT…Please read: The purpose of this week’s FA (Form Acceleration) workout is to have you focusing heavily on getting your form in place. Teaching yourself to use your upper body (glutes, gut, arms and torso) to propel your legs is key in reducing leg injuries and increasing efficiency. These are not “all-out sprints” but should be run at a faster pace. So, let’s do a LOT more dynamics prior to this speedy workout so we complete it safely.
We will be repeating this fast twitch form workout once every 4-5 weeks.
-1 mile on the magic carpet at 98-100% of 10 miler pace
-then jog onto the track for the following FA (Form Accelerations) workout:
**Take a slow 90 second to 2 minute slow jog in between each FA.
-100 at 110-112%
-120 at a faster pace
-140 faster pace
-160 faster pace
-180 faster pace
The key is to focus on form on all of these short accelerations. Absolutely NO straining…keep it fast but relaxed as you focus on using your upper body to lift your knees. Nose over toes!
-Finish with 1 more mile back on the magic carpet but faster than the first mile
**Those racing the NPR 5K on Saturday = 6 x 200 starting at 5K pace and increasing the speed with each one. Take a very slow 400 jog in between each.
****NEW? Then please give me a shout BEFORE Wednesday morning so we can chat about the best and safest way to get you engaged with the group.
SATURDAY July 20
**Hope many of you will join us in supporting NPR radio by running or walking the PR 5K at Towe Park
5K-10K = 6 miles as follows:
-2 miles at 75-80% of 10 miler pace
-1 mile at 98% of 10 miler pace
-1 mile at 100%
-1 mile at 103% or faster
-1 mile at 75-80%
Half marathoners = 8 miles as follows:
-2 miles at 75-85% of 10 miler pace
-2 miles at 93% of 10 miler
-3 miles at 98% of 10 miler pace (which should be your HMP)
-1 mile cooldown at 75-80%
Suggested MILEAGE for the WEEK of JULY 8
5K-10K = 20-30 total miles
Half Marathoners = 30-35 total miles
MONDAY July 8
*Speedsters = 5-6 total miles with 6 x 60 seconds surges (in the middle of the run), on a very FLAT surface, at 103-105% of 10 miler pace with a 60 second slow recovery in between each. Reminder: Dynamics prior to the surges!
WEDNESDAY July 10
***Please join me at 5:30am outside the UVa track for the following workouts:
*Speedsters = 3 x 1.5 miles starting at 100% and working to 104% with a slow 3 minute recovery in between each. We will start at the 2 mile mark of the Ten Miler course and run up to the Chapel and back down to Engineers Way on McCormick.
SATURDAY July 13
*Speedsters = long slow run Saturday.
Hydrate throughout…carry a bottle so you can sip a few ounces every 4-6 minutes.
-5K-10K folks = 8-9 miles at 75% of 10 mile pace
-Half marathoners = 10-12 miles at 70-75% of half marathon
Come join us for 4-5 relaxed recovery miles at 6:45am at Greenberry’s in Barracks.
WEEK of JUNE 24
-5K-10K crew = ~25-30 miles
-Half marathoners = ~25-35 miles
MONDAY June 24
*Speedsters = 4-5 slow miles with 5 x 15 second flat surface form surges
WEDNESDAY June 26
**Please join me outside the UVa track at 5:30 am for the following workouts:
*Speedsters = Thomson-Lewis Mountain circuits x 3-4 as follows:
-Surge gently down Thomson at 100% of 10 miler pace
-then jog over to Lewis Mountain to run a hill fartlek of 30 seconds faster (~107%) followed by 30 seconds of slow jogging all the way up to Alderman. Jog along Alderman and repeat.
Run three total circuits and try to make each circuit faster than the previous one.
*Summer track meet milers = 10 x 200 with a slow 200 jog in between each. Start at 109% of 10 miler pace and work towards 115%. Stay relaxed as you get faster!
SATURDAY June 29
*Speedsters long slow run as follows (rolling to gently hilly course… not flat):
-5K-10K folks = 7-8 miles at 75-80% of 10 miler pace
-Half marathoners = 9-11 miles at 75-80% of 10 miler pace
WEEK of JUNE 17
*Speedsters = “Recovery” week, so please drop your current total weekly mileage by 20-30%
MONDAY June 17
*Speedsters = 4-5 AHR miles (75% of HMP) with 5 x 15 second FLAT surface surges
WEDNESDAY June 19
**Please meet (I won’t be able to make it) at 5:30 am outside the UVa track for the following workouts.
***An IMPORTANT reminder: please make sure you’re doing lots of “DYNAMIC drills” after your slow 2 mile warmup and just prior to your actual speed workout. This is key in injury prevention!
*Speedsters = Cameron Crazies x 6 as follows: Surge the uphills and take an “active” (not too slow) recovery on the downhills. Try to make each half mile loop slightly faster than the previous, so make the first loop your slowest of the six. I’ll have Leah send you a map.
IMPORTANT: Please get into you pace groups back at the track parking lot, before you start your warmup.
SATURDAY June 22
*Speedsters = Flatter course (Riverview, Sugar Hollow, Keene, Piney River):
After a 2 mile warmup at 75-80% of 10 mile pace, run the following “progression” workout (with no break in between the sections):
-2 miles at 96-98% of 10 miler pace
-1.5 miles at 100% of 10 miler pace
-1 mile at 102-103%
-half mile at 104-106% or faster!
-1 mile cooldown at 75%
**NEW to the group this week? Then please text me so we can chat about the most effective way to engage you with the right group BEFORE Wednesday. Happy to help!
SUNDAY June 23
Please come join us for 4-5 relaxed social miles at Greenberry’s at 6:45 am
Suggested MILEAGE for the WEEK of JUNE 10:
5K-10K = 20-25 miles
Half marathon folks = 25-30 miles
MONDAY June 10
*Speedsters = 4-6 miles at 75% of 10 miler pace with 5 x 15 second moderate hill surges focusing on form and using your core to engage your knees.
WEDNESDAY June 12
***Please join me at 5:30 am outside the UVa track for the following workouts:
*Speedsters = “Spartan” as follows:
-1600 on the track at 98-100% of 10 mile pace
-800 off the track (out 400 and back 400) at 90-93% of 10 mile pace
-1200 on track at 100-103% of 10 mile pace
-800 off at 90-93% of 10 mile pace
-800 on at 103-105% of 10 mile pace
-800 off at 90-93% of 10 mile pace
-400 on fast but relaxed!
***Please note that the off (out 400 and back 400) course will start and finish at the base of the track steps, so you’ll get a short recovery in between you on and off’s. I’ll also have it marked for you and will go over this in detail on Wednesday morning before we start.
SATURDAY June 15
***I hope some of you will join me this Saturday for the annual all downhill Bruce Barnes Mile in Greenwood at 9:30. This is a really enjoyable run for the entire family and all abilities!
*Speedsters = Long slow distance run. Please hydrate throughout. Please add a mile to your most recent long run and go at a slow and relaxed pace of ~75% of 10 mile pace.
-5K-10K folks = ~6-8 miles at 75% of 10 miler pace
-Half folks = ~8-10 miles at 75% of 10 miler pace
Hope you’ve had a wonderful weekend.
Please take the time to read these quick updates:
-I do hope many of you will consider joining me for one of the BBBS races this Saturday. The course is stunning and the wonderful cause personally means so much to me. Even if you and your family or friends simply walk it, that would show your support. Thanks!
-Speaking of, I need about 6-8 more VOLUNTEERS for the BBBS races this Saturday. Please text me if you can lend a hand. Thanks so much!
-Please use Adrian’s “Pace Calculator” for figuring out the paces for your recovery and workout runs. Simply plug in the percentages.
-NEW? Then please call or stop by BEFORE Wednesday so I can get to know you better and then get your started on the right foot with the correct pace group and appropriate distance.
-Foam roll every single day, especially your non-running days when you have a tendency to tighten up.
-Congrats to the kids of many of our Speedsters and Boston Bounders, who had great State Meet track performances this weekend, like Will Mackenzie, Ariana DeBoer, Ellie Zarzyski and Cutter Huston to name a few.
I hope to see another huge crowd this week. Last week was awesome!
Suggested MILEAGE for the WEEK of JUNE 3
-5K-10K folks = ~20 miles
-Half marathoners = ~25-30 miles
MONDAY June 3
*Speedsters = 4-5 miles at 70-75% of 10 miler pace (AHR) with 5 x 15 second flat surface surges, with a long jog recovery in between each surge. Run these surges not as sprints but as pickups (110-112% of 10 miler pace) focusing on using your core to lift your knees form as you drive with your arms.
WEDNESDAY June 5
***Please join me at 5:30 am for the following workouts or simply to “just run” (there’s always a group of folks not “working out” but looking to get in some social miles).
**NEW? Please come see me or call me BEFORE Wednesday morning, so we can chat about howto get you safely and enjoyable partnered with the group.
*Speedsters = 3 x 1 mile UVa Grounds Loops. We will start at the 2 mile mark of the 10 Miler course (behind Stadium near AFC) and run to Alderman, up McCormick to just before the ampitheater and back down to Engineers Way. You will then jog slowly along Engineers Way back to the start again. I’ll have the course marked for you and will have Captain Leah send you a map.
Run the miles as follows:
1st = 100% of 10 miler pace
2nd = 102-103% of 10 miler pace
3rd = 103-104% of 10 miler pace or faster
*Bruce Barnes Mile = 400 time trial… fast but relaxed! No straining!
Followed by 15-20 minutes of slow running recovery.
Then run a 800 time trial… fast but relaxed.
Make sure to do extra dynamics prior to BOTH time trials.
SATURDAY June 8
***I do hope everyone will consider coming out to Free Union to race or simply run or walk one of the courses over some of the beautiful 1600 acres of the Chapel Spring Farm. It all benefits Big Brothers-Big Sisters. That would personally mean a lot to me.
*Speedsters = Two options:
1. BBBS 5K or 10K
2. ~6-7 miles total with the middle 3 miles as a fartlek of 60 seconds at 104-108% of 10 miler pace followed by 30 seconds very slow (do this for 3 miles total). Flatter course please.
***Please join me and a pile of other folks, looking to have a good time, for 4-5 relaxed and social miles at 6:45am at Greenberry’s.
It was a sad week for many of us, as we lost Dave Murphy, one of our dearest longtime running friends. Dave had been a CTC member (twice served as President) and one of the most influential driving forces behind many of our local not for profit running events for over 40 years. In addition to being a really fast runner in his younger years (58 minutes for 10 miles) he was a huge help to our running community at so many levels. He co-directed the 10 Miler, with me, for 12 years, having helped to initiate and design the city course we now use today and Dave volunteered his time to do the finish line timing at over 1200 races. Those races, in turn, helped to raise over $6 million for area causes!
We’re already missing this kind and selfless friend…
-A huge thanks to the 75 of you who so kindly and generously donated to the wonderful gift for Cynthia and I. That was so very thoughtful of each of you. You know how much I love coaching all of you and I’m really looking forward to this next cycle. Whether you’re aiming to race or simply running social miles, I thoroughly enjoy seeing all of the many friendships flourishing, that have been born out of your Speedsters and Boston Bound experiences. I’ve said it many times before: t makes my heart soar.
-A big welcome back to our Captain Harry and a pat on the back to Sarah who did a great job of covering BB nuts and bolts while he was away!
-The Big Brothers-Big Sisters 5K and 10K is next Saturday June 8 and I’m hoping many of you will be able to run (either as a race or workout) or walk it (with your family or a friend). The course is absolutely beautiful. Your support of this cause, that’s near and dear to me, is much appreciated.
-Please make sure to bring a water bottle with you this Wednesday. It’s going to be very hot and humid.
-Happy Birthday to William S. (Tuesday)!
WEEK of MAY 27
****NEW? Please get in touch with me BEFORE Wednesday morning, so we can talk about how to best get you started with the group. Thanks!
Suggested weekly mileage
*Speedsters = Please keep adding about 10-15% to your current weekly mileage. My goal is to eventually, by late-June, get you up to about 20-25 miles/week for those sticking to the 5K-10K racing distances and 30-35 miles miles/week for those wishing to run the half in November.
MONDAY May 27
*Speedsters = 4-5 AHR miles at 75-80% of HMP with 5 x 15 second flat surface surges focusing on form. Use your core (torso, arms, gut and backside) to engage and lift your knees. No sprinting just light floating pickups. Take a long slow 45-60 second jog in between each surge.
WEDNESDAY May 29
***Please meet me at the UVa track parking lot at 5:30am for the following workouts.
IMPORTANT: Bring a water bottle, as it’s going to be hot and humid!
*Speedsters = Thomson/Lewis Mountain circuits x 2-3 (depending on whether you’re new) as follows: Start at the top of Thomson Road and head down towards Emmet at about 100-103% of 10 miler pace. Once you get to Emmet turn left onto the sidewalk and jog over to Lewis Mountain, where you’ll then run up with a fartlek of 30 seconds at 107-110% pace followed by 30 seconds very slow and easy. Once at the top of Lewis Mountain, turn left and jog along the sidewalk before starting the circuit again on Thomson.
SATURDAY June 1
*Speedsters = one more week of adding a mile (or two) to your long slow run. Try to average about 75-80% of your HMP for this key base building phase long run. Hydrate throughout.
Please feel free to join us at 6:45am for 4-5 social miles, followed by coffee at Greenberry’s
Please note that I’m sending you TWO weeks worth of workouts, as I’ll be away for much of this coming week and won’t be in typing mode.
We are coming to the end of this training cycle (for all but our June folks), so we will be taking our annual two to three spring break from “speed” starting the week of April 29.
As always, we’ll end the cycle with our Group Relay (see details on April 24) and I’d love to have as many of you as possible participate in this fun team oriented relay. It’s short and sweet and lots of fun. Please consider joining us even, even if you haven’t been training for anything specific or are recovering from a March marathon or the 10 Miler.
All the best to our folks racing in Rehoboth and Boston this weekend. We wish them well in what looks like not so perfect conditions.
A big Happy Birthday to Gaby (4/22)!
I’ve loved coaching each of you this winter and very much appreciate how you’ve listened to me and worked hard to accomplish your goals. But, even more importantly, I’ve really enjoyed seeing so many friendships form and grow. Wednesdays continue to be my favorite morning of the week. Thanks for making it so much fun for your coach!
I hope to see everyone on April 24th!
WEEKS of APRIL 15 and APRIL 22
WEEK of April 15
*Speedsters racing the Park to Park Half = taper week: ~20-25 miles
*5K-10K Speedsters = 20-25 miles
MONDAY April 15
*Speedsters = 4-6 miles at 75% of Half marathon pace with 6 x 15 second hill surges
WEDNESDAY April 17
I’ll be away until Friday and Captain Harry will be sleeping in, after his Boston Marathon, so you’re on your own…sorry.
5:30am at the UVa track
*Speedsters = “Ladders and Chutes” as follows:
-3 x 400 at 5K pace with a slow 100 recovery
-3 x 200 faster with a slow 100 recovery
-3 x 600 at 8K pace or faster with a slow 200 recovery
-3 x 300 faster with a slow 100 recovery
*MastersMile = 800 time trial (text or call me for details)
SATURDAY April 20
*Speedsters options (please come support our BBBS races…I’m president of the board and it sure would mean a lot to me if you could come join me):
A. Race the 5K or 10K, knowing they’re challenging courses, so grade your pace on a curve
B. Use the races as a workout as follows: Jog the uphills and race down the descents or run them as fartlek, going 60 seconds fast followed by 30 second slow over the length of the course.
C. Run either of the beautiful courses at a very relaxed AHR pace, so you can really soak in the stunning scenery.
Masters Mile at approximately 6:45pm Saturday, April 20
SUNDAY April 21
Easter Sunrise run at 6:45 from Greenberry’s (4-5 very relaxed miles)
WEEK of APRIL 22
-Race week for Park to Park Half folks (please follow mileage suggestions below)
-5K-10K folks = 20-25 miles
MONDAY April 22
*Park to Park folks = 4 miles at a relaxed AHR pace with 3 x 10 second hill surges
*Speedsters 5K-10K = 4-5 AHR miles with 5 x 15 second hill surges
WEDNESDAY April 24
***Please come join me at the UVa track at 5:30am for our last workout of this training session.
As is tradition, we close out the season with our annual TWO PERSON RELAY as follows:
“400/300 x 7”
I will divide you into, as best possible, “equal” two-person teams, always pairing two different pace folks together (ie.one sub 70 minute 10 miler with one sub 95 minute 10 Miler). I will then start all of the faster folks at the same time, who will, in turn, hand off to their partner.
The faster teammate will run the 400 (with a 100 jog recovery)
The other teammate will run the 300 (will jog in place for the hand off)
Each team will do this 7 total times but to make it an even 5000, the 400 teammate will run a 100 at the end!
Please join us for this fun team oriented group relay.
*Park to Park Half folks = 6 x 200 starting at HMP and increasing with each 200. Take a slow 200 recovery in between each
SATURDAY April 29
***All the best to our Park to Park Half folks!
Speedsters = Longer AHR run
TUESDAY MAY 7
Marathon and 1/2 Marathon Training Program Orientation Meeting