​Hi, Everyone,

Due to the snow covered track, black ice on much of the sidewalks and pavement, plus the low temps they’re calling for again in the morning, I’m calling off the group workout for tomorrow morning. Sorry about this.

I hope to see many of you Saturday morning at the Men’s Four Miler. 
Cheers!

​*WEDNESDAY December 12 
Please join me at the AHS track at 6:00am for one of the few choices below: 

Option A. 
Those racing the Men’s Four Miler = 4 laps of straightaway surges (jog the curves). Start at your targeted race pace and pick it up as you proceed. 

Option B: 
Those wishing to race the NYD5K but not racing the Four Miler = 2 x 1.5 miles with a 4 minute slow jog in between each. I’ll have a course mapped out for you that is 800 on the track followed by 800 off and then finishes with 800 back on the track.  Run the first 1.5 miler at 10K-10 mile pace and try to run the second 1.5 miler as close to 5K pace as possible.   

Option C: 
Those looking to get in some social AHR miles = 5-6 conversational pace miles    

SATURDAY December 15
***Come join us as a racer or volunteer for The Men’s Four Miler!  

SUNDAY December 16
Our Annual Winter Solstice Run around the RTF. Meet at Greenberry’s at Barracks at 7:40am.

Week of December 3
MONDAY = 4-5 AHR miles with 5 x 15 second hill surges

WEDNESDAY = meet at the AHS track at 6:00am

Folks who are racing the Men’s Four Miler or NYD5K:
-2 x 800 at 5K pace with a slow 2 minute jog in between each.
-followed by 4 laps of surging the straights and actively jogging the curves
-75-90 second jog after the 100’s
-Finish with 2 x 800 faster than the first two!

SATURDAY
Long base building AHR run with the last 3 miles at your MP-HMP.
Call me with any questions you might have about the length of this for you personally.

SUNDAY
Come join us for 4-5 social miles at 6:45 at Greenberry’s Barracks.

Here are a few other tips from your coach to help you with your long distance race journey…
 

1. Stick to your normal weekday regimen the week of the race. So, run the days you normally run, especially Friday. If you don’t normally run on Friday then please take it off but if you do, then run 1-2 AHR miles on Friday morning.  
2. Just before the start, line up with the pace group that corresponds to the pace you want to run at for the first two “warmup” miles of the race, NOT the pace group of your targeted race goal pace. So, if you’re shooting for 3:50 (8:45 pace) but want to start at 9:15 pace, then line up with the 4:00 pace group as they will be going out right at 9:10 pace. Same thing goes for the half!
3. Run in the middle of the road so as to avoid one of the most common marathon day injuries: ITB!
4. Keep your nose out over your toes, by keeping your stride strike under your frame. If you can see your foot hitting the road out in front of you, it means your slouching. Tighten your core and pickup your feet as you lift your knees. This will help with efficiency and keep you from getting tight hamstrings.      
5. Get those electrolytes into your system early and often if you want to avoid the other dreaded race day “injury”: calf cramping!
6. And, above all else, live within each mile, one mile at a time. So, after 7 miles in the marathon its “7 down, one to go!”. Same thing with the half, where after 3 miles it’s NOT “3 down, 10 to go”…it’s “3 down, one to go!”. This is not only a way to avoid being overwhelmed mentally but it also very much keeps you engaged in that current mile. It helps to keep you updated on key things like your breathing, hydration, terrain, pacing comfort, staying in the middle of the road and more.
7. Stay confident throughout in believing in your goal and trusting your training. You’ve worked hard for this, so do your best to enjoy it as you respect the process and the execution. I’ll look forward to cheering for you along the course. 

     
I hope to see you this week!
Cheers!
Mark
434-293-3367 (day phone)
434-962-1694 (text)
 
WEEK of NOVEMBER 5
*Those racing the Richmond full, half and 8K = Race Week (see below)!
 
*Those racing Philly = Taper Week! 29-32 total miles.
 
*Speedsters 5K-10K folks = 20-30 miles, unless racing this coming Saturday. See me for details.  
 
MONDAY November 5
*Race week folks = 4 miles at AHR with 4 x 15 second FLAT surface surges
 
*Philly crew = 5 AHR miles with 5 x 15 second hill surges
 
*Speedsters 5K-10K crew = 4-5 AHR miles with 6 x 15 second hill surges
 
 
WEDNESDAY November 7
Please meet me at the AHS track at 5:30, when it should be a lot lighter this week, for the following workouts:
 
*Those racing the Richmond full, half and 8K = 4-5 miles total, including 6 x 400 with a slow 90 second jog in between each. Run the first 3 right at MP, then the last 3 as follows/ #4 at HMP/ #5 at 10 mile pace/#6 at 10K pace!
 
*Philly crew = 5 x 1200 with a slow 3 minute jog in between each. Please text me for your specific paces (962-1694).
 
*Those 5K-10K folks not racing this weekend but looking to race in the next month  = 12 x 400 in three sets of 4 with a slow 90 second recovery in between each 400 and a 2 minute jog in between the sets. I’ll have Captain Leah send you my suggested paces.      
 
THURSDAY November 8
*Those racing the Richmond full or half = 2-3 AHR miles at the exact same pace you plan to run for the first 2-3 miles on race day with 2 x 15 second flat surface surges.
 
FRIDAY November 9
*Those racing the Richmond full or half, who normally run on Friday = 1-2 AHR miles (do NOT run if you normally don’t run on Fridays)
 
SATURDAY November 10
*All the very best to our Richmond crew!
I’ll do my best to see you at mile 12 of the half and then miles 17 and 25 of the full. 
 
*Speedsters 5K-10K crew = 9 AHR miles with miles 6, 7, 8 as a fartlek of 60 seconds at 5K pace or faster-followed by 30 seconds slow.  
 
SUNDAY November 11
*Please join us 4-5 social miles (or 1-2 miles of running or walking for our post Richmond crew) at 6:45 at Greenberry’s. 

WEEK of OCTOBER 29
* “Race Week” mileage for those racing their full or half this weekend!  
 
* “Taper Week” for everyone racing next weekend!
-Speedsters Richmond half marathoners =  ~20-25 total miles (~80% AHR/20% faster)
 
MONDAY October 29
-Speedsters half marathoners = 4-5 AHR miles with 5 x 15 second hills surges  
-5K-10K folks = 4-5 AHR miles with 8 x 15 second hill surges
 
TUESDAYS (most weeks)…4 miles with Jim!  6:30am at the steps of Madison Hall, along with 150 other fun like-minded early morning runners! 

WEDNESDAY October 31
***Please meet me at the AHS track at 5:30 for the following workouts:
 - Speedsters Richmond half marathoners = 6 x 800 with a slow 3 minute jog recovery in between each. I’ll have Leah post my suggested paces on blog and facebook.
-Speedsters 5K-10K =  4 x 800 with a slow 3 minute jog in between each. 4 x 200 with slow 200 jog in between each.   
-Those racing 5K this weekend = 8 x15 second surges along the straightaways with a slow jog along the curves.
 
SATURDAY NOVEMBER 3
* Speedsters Richmond Half marathoners
Two options:
Option A = 8 mile “practice-simulation” run (start this run at or close to the exact starting time of your actual race…also, similar terrain):    
-First 2 miles at the exact pace you plan to run for the first 2 miles on race day.
-1 mile at MP
-3 miles at HMP
-1 mile faster
-1 mile at AHR
 
Option B = Shelter 5K race as fast as you’d like…6-7 miles total
 
*5K-10K Speedsters = Two options:
Option A = Shelter 5K race
 
Option B = 7-8 miles total with the middle 5 miles as a progression run (flatter course):
-mile 1 = 10 mile pace
-miles 2, 3 = 10K pace
-miles 4, 5, = faster!
 
SUNDAY November 4
**Come join us for 4-5 social AHR miles at 6:45 at Greenberry’s