5K-10K = 25-30 miles
Half-Marathoners = 35-40 miles
Monday, September 16
A = Those who raced 10K - 4 miles AHR
B = Those who did NOT race - 5-6 miles AHR
Wednesday, September 18
Meet Captain Harry at UVA Track at 5:30 am
Thomson/Lewis Mountain Loops x 3
Run Thomson at 100-104% of 10 miler pace
Then run up Lewis Mountain at 30-30 fartlek
Try to run each loop faster than the previous
Saturday, September 19
5K-10K = 8-10 miles at 75% of 10 miler pace
Half-Marathoners = 15-16 miles at 75% of HMP
Well, we’re off for our Walk across England, so I’ll miss seeing and talking to you over the next three weeks. Please lean on Alec, Audrey, Harry or Leah, depending on what your needs are, for any of the things you would normally come to me about. Here’s their contact information:
*Alec- Any training and injury questions- 434-962-2366 or firstname.lastname@example.org
*Audrey- Any nutrition, Garmin or injury questions- 434-962-4332
*Captain Leah- communication and “housekeeping” issues. You know how to get in touch with her
Also, remember to stay in the middle of the road if you’re racing The Pepsi 10K…bad camber!!
Here’s wishing each of you a wonderful and, hopefully, cool three weeks of training. I’ll look forward to seeing you when we arrive back on the 29th!
WEEK of SEPTEMBER 9
5K-10K = 20-25 miles
Half marathoners = 30-35 miles or more
MONDAY September 9
*Speedsters = 4-6 miles at 75% of 10 miler pace with 6 x 30 second form surges on a flat surface with a 60 second jog in between each
WEDNESDAY September 11
***Please meet Captain Harry at the UVa track at 5:30am for the following workouts:
*Speedsters = Cameron Crazies x 5. Surge all of the ascents and active recovery on the descents. Try to run each half mile loop a bit faster than the previous. I’ll have Leah send you the map of the loop.
***Racing the Pepsi 10K? Then run 3 x Cameron Crazies
SATURDAY September 14
*All the best to those of you racing the Pepsi 10K! I’d love to see as many of you as possible run this race, if you can. Stay in the middle of the road!
*Speedsters NOT racing the Pepsi 10K = 5 mile progression run as follows (flatter course):
-1 mile at 98% of 10 mile pace
-1 mile at 100-102%
-2 miles at 103-104%
-1 mile faster!
SUNDAY September 15
Come join the social crew for 4-5 relaxed recovery miles at 6:45am at Greenberry’s
Wow! We had such a great complete group effort at the Women’s Four Miler yesterday, as so many of you had amazing performances and so many other Speedsters/BB folks were selfless volunteers!
Here’s just a small sampling:
*Blue Ribbon Age Group winners
-Ali K., Kate G., Jen H. and Hosni!
*2nd Place AG
-Rachel T., Sophie L., Kate J., Ancolien, Charlotte P.
*3rd /4th place AG
-Kim V., Lauretta, Teresa, , Allie, Becky, Gaby, Laura, Beth,
And our Speedsters team had a great outing as they took second to the mighty RMR women!
Way to go and a huge thanks to the all 60 of our Speedster/BB volunteers! And congrats to Audrey and Nicole and to their race committee (Jim B., Ellen, Lisa, Dennis and others) for organizing one dandy of an event!
And check out Rachel‘s wonderful article in today’s Daily Progress.
This is a break week for our Speedsters, so I’ve got some fun team running games planned for Wednesday. I do hope you will join me for this.
Cynthia and I will be heading off for our walk across England next Sunday (9/8). This is a longtime dream come true and it also represents our longest vacation (3 weeks) of our 39-year marriage. So, because we’ll be off the grid from 9/8-9/28, I’d love to be able to answer any training questions you might have, or anticipate having) sometime this week, before we go.
After that (until late September) my son, Alec, who is an outstanding coach, or Captain Harry will be your go-to experts.
I will send all of your workouts to Harry and Leah before I go and they will continue to email them out to you, on a weekly basis on Sundays, as usual.
I hope to see or hear from you this week.
I continue to be in awe of the way you all click as a group. Thanks for treating me to such a special experience as your coach.
WEEK of SEPTEMBER 2
*Speedsters = Recovery week!
IMPORTANT: This is our annual break time, when, I like to give you a small break in the fast action, before we fire things back up again for the fall push. This not only gives you a physical break but also a mental one, as you reset your mind towards a competitive fall season, where we will be going hard for the next two months.
So, please drop your weekly mileage and please come join us this Wednesday for some fun “running games”!
Pool miles count!
MONDAY September 2
*Speedsters = 3-5 miles at AHR (75% of 10 mile pace)
WEDNESDAY September 4
***Please join me at the UVa track at 5:30am for the following workouts:
*Speedsters = “The Speedsters Team Running Games”! Please come join me for what I hope will be a fun time with team running games…low key, so even those who raced The Four Miler are encouraged to join in!
SATURDAY September 7
*Speedsters = Long AHR run Saturday
-5K-10K = 8-9 miles at 75% of 10 mile pace
-Half Marathoners = 14-15 miles at 75% of HMP
SUNDAY September 8
Please join us for 4-5 social AHR miles at 6:45am at Greenberry’s.
Happy Birthday, Katherine Laughon!
Happy Cool Sunday!
A few things…
I could still use a few more volunteers for our two big events this week:
1. The Cup at Panorama on Tuesday at 5:00pm (arrive at 4:30)
2. The Women’s Four Miler very early Saturday morning at Foxfield (only need parkers at this point)
Please text me if you can lend a hand. Thanks so much!
Also, my son Alec and his wife Lawren are organizing a big fund raiser called JackFest on November 3rd for the three-year old son of close friends, who is battling a very serious form cancer. He was treated at UVa but then sent up to CHOP, where he will be undergoing a stem cell transplant that will keep him in the hospital up in Philly for 5 months. If you can’t make the fundraiser, Alec asked me if you would help at some level, like the silent auction.
I know I’m always asking you for a lot, so thanks. That’s what makes you all such a very special group!
NEW? Please get in touch with me before Wednesday’s workout.
Big Happy Birthdays to Nicolein (Wednesday) and Leslie (Thursday)!
Enjoy this cool weather while it lasts, everyone!
I hope to see you Tuesday, Wednesday or Saturday (or all three days).
WEEK of AUGUST 26
-5K-10K folks = ~20-25 miles
-Half marathoners = ~25-30 miles or more
***Important reminder: please use Adrian’s Pace Calculator to figure out your paces.
MONDAY August 26
*Speedsters = 4-5 AHR miles with 5 x 12 second hill surges
WEDNESDAY August 28
***Please join me at the UVa track parking lot at 5:30am.
NEW? Please get in touch with me before Wednesday morning.
*Speedsters= two options:
A. Those racing the Four Miler = 6 x 100 straightaways at a fast but relaxed pace with a slow 300 jog in between each
B. Those not racing but running the workout on Sunday = 2 x 1.5 miles along the UVa course
(I’ll explain) at 104% of 10 miler pace or faster with a slow 3 minute jog down Engineers Way in between each.
SATURDAY August 31
***All the very best to all of you participating in the Four Miler!
**Please note that if you’re volunteering (which I hope you are), to please move your Saturday workout to Sunday and then lay low on Monday (4-5 slow AHR miles)
*Speedsters = SUNDAY workout at Riverview Park at 6:00am…I’ll meet you there.
4 mile progression run as follows:
-1 mile at 98-100% of 10 miler pace
-2nd mile at 100-102 %
-3rd mile at 102% or faster
-Last mile faster!
For those not running long today, please join us at 6:45am at Greenberry’s for 4-5 social miles.
I continue to be impressed with your smarts, as many of you have dialed back your pace expectations during this funky heat and humidity. Looks like the first half of this week is going to be more of the same, so please keep slowing down your paces and focus on “effort”.
And, while I’m in a complimentary mode, I’d like to give a shout-out to all of you who have been doing a great job of communicating with me with things like: new injury concerns, having to adjust your workout week when having to move your Saturday run to Friday or when you’re feeling extra fatigued. I continue to remind you that this level of communication, between us, is one of my favorite aspects of coaching. So, you’re never, ever bothering me!
Happy Birthdays to Lauri (Monday), Bev W. (Wednesday), Michelle P. (Friday) and Maureen P. (50 on Saturday)!
See you Wednesday morning!
434-293-3367 (day phone)
P.S. SAVE THE DATE!
Jack Fest on Sunday, November 3rd from 1:00-5:00PM at Panorama Farms
Suggested MILEAGE for the WEEK of AUGUST 19
5K-10K = 20-30 miles or more
Half Marathoners = 30-35 miles or more
***Please note that BB Group #1 is now SEPTEMBER and no longer July marathoners. So, then #2 is October and #3 is November.
And, as a reminder, Pool miles count towards your total weekly mileage!
MONDAY August 19
***IMPORTANT reminder: Please eliminate any type of surge (flat or hilly), if you’re prone to hamstring, calf, glute or Achilles issues, unless you do them very conservatively. The thing is, if you do run these properly and without straining, they actually work to help strengthen these key muscle groups. But no worries, if you can’t do them without risk of injury.
*Speedsters = 4-5 miles at 75-80% of 10 mile pace with 5 x 12 second hill surges
WEDNESDAY August 21
Please meet me at the UVa track at 5:30 am for the following workouts…
*Speedsters…two-part workout as follows:
-Two mile time trial: first lap at 100% of 10 mile pace and then pick it up with each lap. Your second mile should be much faster than your first and you should be feeling like you’re working really hard over the last few laps.
-followed by a 1 mile very slow cool-down recovery at 75-80% of 10 mile pace
-More dynamic drills and then…
-finish with an abbreviated version of our FA (Form Accelerations) workout as follows:
-100 at 110-112%
-120 faster pace
-140 faster pace
-160 fastest pace!
Take a very slow 300 meter recovery (at least 90 seconds) in between each surge.
Finish with a Tunnel of Love
SATURDAY August 24
A. Those racing the Four Miler = 7 miles at 75-80% with the following fartlek in the middle to latter portion of the run: 60 seconds at 108-112% followed by 60 seconds slow x 8
B. Those 5K-10K folks not racing the Four Miler = 8-10 miles at 75% of 10 miler pace
C. Those running a half marathon this fall and not racing the Four Miler = 13-15 miles at 75% of HMP
SUNDAY August 25
**Please join us at 6:45 am at Greenberry’s for 4-5 recovery and social miles.
I sure could use some VOLUNTEER help with the following events. You all are so kind to offer your time whenever I ask to help and that really means a lot to me. Thanks!
The Valley Cup - Wilson Memorial High in Fishersville (just over Afton Mountain)
Wednesday, August 21 from 5:00pm-6:30pm
The Ragged Mountain Cup at Panorama Farms in Earlysville
Tuesday, August 27 from 5:00-6:30pm
Women's Four Miler
Saturday August 31 from 5:30am-9:00am
Thanks for continuing to be so positive about your running and training during this heat and humidity. It really does help to dial back all of your paces by 15-30 seconds or more, as we make our way through the end of the summer.
***A great big congrats to our Rachel Ward and her husband on the birth of their very healthy (8lbs. 6 ounces) baby girl!
And Happy Birthday to George R. on Thursday this week!
Please text me with any questions or issue with your training.
WEEK of AUGUST 12
***VERY IMPORTANT: Please take note of this reminder…Your AHR, which is about 80-90% of your total weekly mileage, should be run at 80% of your MP or 75% of your 10 miler pace. This is the single most important facet of your training!
*Speedsters = “Recovery mileage” week, so please drop your normal weekly mileage by 20-30%. I’d suggest running less on your normal days or drop a day of running all together. This is very important in helping you avoid overfatigue.
*BB Group #1 (July marathoners) = still in recovery mode, so 4-5 miles/run
*BB Group #2 (September marathoners) = 50 miles or more
*BB Group #3 (October marathoners) = 45-50 miles or more
*BB Group #4 (November marathoners) = 40-45 miles
MONDAY August 12
*Speedsters: 4-5 miles with 2 of those miles at HMP-10 mile pace (optional, if it doesn’t tire you out for Wednesday’s workout)
*BB Group #2 = 7-8 miles total with 6 x 90 seconds at 108-111% or faster on a very FLAT surface with a slow 90 second recovery in between each.
*BB Group #3 = 7-8 miles total with 4 of those miles at 100% of MP. The rest of the miles at 80%. Plus 5 x 15 second hill surges.
*BB Group #4 = 7-8 miles total with 3 of those miles at 100% of MP. Plus 4 x 15 second flat surface surges with a slow 45 second recovery in between each.
WEDNESDAY August 14
***Cynthia and I will be driving back from Connecticut today, so Captain Harry will be at the helm. Please join him at 5:30am at the UVa track.
NEW? Then please text me at 962-1694 BEFORE Wednesday morning.
2 x 800 at 105-107% or faster with a slow 3 minute recovery in between each
8 x 200 at 111-112% or faster with a slow 200 recovery in between each
2 x 800 faster than the first set!
After you last 800 take a slow 4-5 minute recovery and then do 4 x 12 second from surges on the outside lanes of the straightaways with a very slow 45 second recovery in between each.
*BB Group #2: Please text me for your specific times for this workout:
-5 minute slow recovery
-4 minute recovery
-2 miles faster than the first 2 miler!
-Finish with 4 x 12 second form surges along the outside lanes of the straightaways with a slow 45 second recovery in between each.
*BB Group #3 = 15 x 200 in 3 sets of five with a slow 200 recovery in between each. Run the first set at 112-113% and the 2nd set at 115-116% and the 3rd set faster!
*BB Group #4 = 7 x Cameron Crazy Circuit loops. Surge the uphills and take an active recovery on the descents. Focus on using your core (arms, torso, and backside) as you try to make each half mile loop slightly faster than the last one.
SATURDAY August 17
***Forming a group for your Saturday workout? Then please let Captain Harry or Leah know about it by Friday morning, so other folks (especially those new to town and new to our group) may join you. Thanks!
*5K-10K folks= 2 x 2 miles with a slow 4-5 minute recovery in between. Try to hit the first one at 100% of 10 miler pace and the second one faster! I’d like to see you run this workout in Bellair or along that hilly/flat Riverview/Market/Chesapeake 2 mile loop course (I’ll send a map).
*Half marathoners = 3 x 2 miles with a slow 4-5 minute recovery in between each. Run the first 2 miler at 100-102% of HMP and try to get faster with each 2 miler. I’d like to see you run this workout in Bellair or along that hilly/flat loop Riverview/Market/Chesapeake 2 mile loop course (I’ll send a map).
**BB Group #2: Please text or call me before Saturday so we can chat about the best long run workout, since some of you are racing on the weekend of 9/1 and others are racing on 9/8.
*BB Group #3= 15 miles total as follows on similar terrain to race course:
-2 miles at the same pace you plan to run for the first 2 miles on race day (~95%?)
-8 miles at 100% of MP
-4 miles at 104%
-1 mile at 80%
*BB Group #4= 10 miles total, on similar terrain to race course, as follows:
-2 miles at the same pace you plan to run for the first 2 miles on race day
-5 miles at 100% of MP
-1 mile at 104%
-1 mile faster!
-1 mile at 80%
SUNDAY August 18
*Happy Birthday Steve L.!
Please join me at 6:45am for 4-5 recovery social miles at Greenberry’s.
Greetings, my athletes!
Hope you all had a restful weekend and are ready to go again for the upcoming week.
I was very impressed with how well so many of you did with your “road mile repeats” last Wednesday. And not a single person complained about the hot and humid conditions. Way to go!
Just a few reminders for the week:
*Call on me ASAP (within 24 hours) of a new pain on one side of your body
*Try to get at least 7-8 hours of sleep every night
*Foam roll especially on your non running days
*Try to get in some core work at least 3-4 days/week (I do daily pushups, situps and balancing drills)
*Stay hydrated throughout your Wednesday and Saturday workouts/long runs
***NEW? Then please call me before Wednesday morning.
***Happy Birthdays to Jason B. (Monday) and Kristin H. (40 on Sunday)!
I hope to see you this Wednesday morning…It’s Spartan time!
434-293-3367 (day phone)
WEEK of AUGUST 5
-5K-10K = ~25-30 miles
-Half marathoners = ~30-35 miles
MONDAY August 5
***NOTE: If these new Monday “workouts” are making you too fatigued for Wednesdays and throughout the rest of the week, please return to your regular AHR miles with 4-5 x 15 second hill surges
*Speedsters = 5-6 miles at 75-80% of 10 miler pace with 6 x 90 seconds FLAT surface surges at 107-109% with a very slow 90 second recovery in between each (the track would be great for doing these).
WEDNESDAY August 7
**Please join me at the UVa track at 5:30am for the following workouts (there’s also a group of folks, who are simply running 5-6 AHR social miles too) and try to bring a bottle of iced water:
*Speedsters = “SPARTAN” as follows:
-1600 on the track at 98% of 10 miler pace or slightly faster
-800 off at 93% of 10 mile pace or faster
-1200 on at 100-103% or faster
-800 off at 93% or faster
-800 on at 104-107% or faster
-800 off at 93% or faster
-400 on at 110% or faster
-800 off at 93% or faster
-200 on at your fastest pace of the day!
-After you finish the Spartan take a 4 minute jog and then do one “tunnel of love” on the infield (I’ll explain) followed by 4 x 15 second form surges on the outside lanes of the straightaways (faster pace than the 200) with a very slow 60 second jog recovery in between each.
SATURDAY August 10
*Speedsters = Long runs as follows on a course that has similar terrain to your race course:
-Those racing 5K-10K’s = 8-10 miles total at 74-76% of 10 miler pace
-Those racing a half marathon this fall = 12-14 miles at 75-78% of HMP
What a cool treat the last several mornings have been. It’s supposed to slowly creep back up to our usual 70+ mornings over the next few days but, as your coach, I continue to be impressed with the positive attitude of our collective group as each of you soldiers your way through the summer. Let’s keep it going!
A few things of note…
-A huge CONGRATS to three more of our fellow Boston Bounders, who each punched a ticket to the 2020 Boston Marathon with stellar times at the Jack and Jill Marathon outside Seattle this weekend: Tammy M. (3:53 p.r.-50 years old), Anne C. (3:58 p.r.-60 years old) and Peggy (4:00- second in 60-64 as a 64 year old)! I’m so impressed! Way to go!
-Our big Summer Speedsters/Boston Bound Pot-Luck Dinner Celebration is this Sunday (8/4) from 4:30-7:00pm at the Whitehall Community Center. We do hope you and your spouse and family can join us. Please fill out the signupgenius if you can make it.
-Big Happy Birthdays to Bronwyn and Rick K. (Friday)!
-Anything new aching you? Feeling extra fatigued? Need to change your Saturday run to Friday? Then please get in touch with me ASAP. Thanks!
I hope to see many of you this week.
434-293-3367 (day phone)
WEEK of JULY 29
IMPORTANT: Make sure you’re using Adrian’s “Pace Calculator” for plugging in your personal paces for the week.
-Summer and Fall 5K-10K crew = 20-30 total miles (pool miles count)
-Half marathoners = 25-35 total miles (pool miles count)
MONDAY July 29
-5K-10K folks = 5-6 miles total with 2 of those miles at 98-100% of 10 miler pace on a very flat course.
-Half marathoners = 6-7 miles total with 3 of those miles at 96-100% of HMP (Half Marathon pace) on a very flat course.
WEDNESDAY July 31
***Come join me outside the UVa track at 5:30am for the following workouts:
*NEW? Call or text me BEFORE Wednesday morning.
**Right now, it looks like the lows are going be a warm 70 degrees this Wednesday so please bring your ice cold water bottles and I’ll shuttle them over to the workout course.
Central Grounds Loops: Start at the 2 mile mark of the 10 Miler course and run up Alderman to McCormick, all the way up to the arrows (I’ll mark them that morning) near the bus gates at the Ampitheater and then turnaround and head back down McCormick to finish right at Engineers Way. Take 3-4 minutes recovery in between each (jog slowly along Engineers Way and along Whithead to recover). I’ll go over the course in detail before we start.
**Very Important: We will finish with 4 x 12 second flat surface surges with a slow 45 second jog in between each on McCormick (I’ll show you where).
*Speedsters = 3 or 4 x 1 mile Central Grounds loops (5K-10K folks run 3 loops and Half marathoners run 4 loops). Run the first mile at 100% of 10 miler pace (or slightly faster)and try to pick it up the pace with each mile.
NEW! All-Comers Summer Track Meet (weather permitting)
(rescheduling canceled meet from July 11 to August 1)
SATURDAY August 3
*Speedsters: Please run the following longer pace workout in Bellair or someplace moderately hilly (as an alternative suggestion, you could even do that “on/off” course down at Riverview, where you run 1 mile on the flat river path followed by 1 mile around the hilly Market/Chesapeake loop):
5K-10K = 7 miles total as follows:
-3 miles at 80-85% of 10 miler pace
-1 mile at 95-98% of 10 miler pace
-2 miles at 100% or faster
-1 mile at 75%
Half marathoners = 9 miles as follows:
-2 miles at 90% of 10 miler pace
-4 miles at 98% of 10 miler pace (HMP)
-2 miles at 100% or faster!
-1 mile at 75% of 10 miler pace
SUNDAY AUGUST 4
****Boston Bound/Speedsters POT LUCK CELEBRATION at the Whitehall Community Center! Come join us for this special social gathering from 4:30-7:00. Sign up as to what you’re bringing.
**Also, we will be meeting for our usual Sunday morning run with Coach at 6:45am at Greenberry’s. Please join us!
A big thanks to all of the folks who helped me with the NPR run yesterday morning, including Leah, Craig, Roger, Marti’, Nicole, Cathy, Crissy and others. And a big pat on the back to all of the racers who soldiered their way through the hottest morning of the year, to come support public radio on foot. One of the highlights was our very own Jane Jackson placing first in her brand-new age group on the morning of her 50th birthday! And she raced all the way with her two kids too. Way to go, Jane!
A few thoughts for the week:
-I’ve been saying it for over 10 years and I’ll say it once again: Chocolate milk is one of the greatest recovery drinks as it replenishes many of the nutrients you deplete over the course of our workouts. Drink it within 20 minutes of completing your workout and you’ll feel better throughout the day.
-We have another CTC track meet at the new CHS track this week with a very special tribute to our dear longtime friend Dave Murphy. We will be hosting “The Murphy Mile” at around 7:00 pm (after the Kid’s 100) and do hope you will join us for 4 running or walking laps (you don’t have to “race” it) to celebrate the life of this truly extraordinary man, who gave so much to our running community over the past 45 years. Donations to the CHS track, in his honor, will also be accepted. I hope to see many of you there.
-Sneak preview for next Wednesday (7/31): Spartan workout!
-Wishing all of your swimming kids a successful Championship meet this weekend!
I hope to see many of you Thursday for “The Murphy Mile”.
434-293-3367 (day phone)
WEEK of JULY 22
***Pool Miles count too!
This is a great time of year, especially when you’re on vacation at the beach or over at the pool with your kids, to log some of your weekly mileage in the pool. Plus, running in the pool is like triple dripping (no pun intended):
1. It gives your joints a total rest
2. It works on strengthening your core
3. Your miles in the pool count towards your weekly mileage!
*NEW? Please call or text me BEFORE Wednesday morning. Thanks!
***INCREASE your sodium (salt) intake during this hot and sweaty time of year!
-5K-10K = ~25-30 miles
-Half Marathoners = ~30-35 miles
MONDAY July 22
***IMPORTANT: If these new Monday “light workouts” are making you too fatigued for Wednesdays, please simply run your AHR miles instead.
*Speedsters = 4-6 miles at AHR (75-80% of your 10 miler pace) with 6 x 75 seconds at 103-106% of your 10 miler pace on a very flat surface with a very slow 75 second recovery in between each.
WEDNESDAY July 24
***Please meet Captain Harry (I’ll be out of town for the day and am sorry to be missing my favorite morning of the week) at 5:30 am at the UVa track parking lot for the following workouts (to be run down at The UVa Park). Make sure to carry your water bottles with you, as I won’t be there with my water cooler table.
-2 miles (start at the “start” sign at the far-right hand corner and run approximately three and half loops and finish over by the down ramp) at 95-100% of 10 miler pace
-followed by 6 x 30 second hill surges focusing on form, with a very slow recovery jog down the hill in between each
-Finish with 1 mile back on the loop but slightly faster than the pace of the 2 miles.
THURSDAY July 25
THE MURPHY MILE
SATURDAY July 28
*Speedsters = Long run Saturday as follows on rolling courses:
-5K-10K crew: 8-9 miles at 75-80% of 10 miler pace
-Half marathoners = 11-13 miles at 75-80% of HMP
**Please come join us for 4-5 recovery miles with Coach and a pile of other more interesting folks at 6:45 am at Greenberry’s.