Weekly Video Message
Wow! Am I ever impressed with the times that have been run thus far in Leg 2 of the TC!
Looks like you were burning up the roads all over the place, from Sugar Hollow to Downtown and then all the way out to Green Springs. And with even cooler mornings forecast for Monday and Tuesday, I’m hoping to see more fast times over the next few days. Here’s just a small sampling of what I have heard thus far:
-Jeffrey P. 26:49 (fastest 5K time “this Century”!)
-Captain Harry 22:28
-Meg & Megan 22:57
-Libby Moore 28:30
-Eleni Heeschen 29:14
-Pam Stratos 33:00
-Scott S. 48:42
-Emily S. 46:36
-Ben H. 36:23
-Jay T. 50:50
-Ken “Comeback” Ballew 50:13
-Katie P. 44:09
-David F. 50:19
-Melissa Burr 1:02.15 (PR!)
-Roger Reynolds 14:03
-Jada Blinn 19:36
***TC Leg 2 DONATIONS: In keeping with our theme of giving to a local not for profit please consider donating to Parade Rest, who provides support for Central Virginia veterans and their families and who usually organizes their 4 our Freedom 5K this time of year. Thanks!
Cville Milers Club kicks off! As I’ve been telling you, my son Adrian, who coaches at Albemarle High, has kindly offered to guide any of you, who want to get faster in the mile this summer. We’re calling it “The Cville Milers Club” and you can sign up by emailing him at Adrian.firstname.lastname@example.org . This is for ALL abilities, whether you’re dreaming of breaking 5 minutes or 10 minutes. Adrian deeply believes in personalized coaching, so you’re in for a treat. And it’s all for FREE!
Training for the mile over the next two months will most definitely make you a stronger and faster runner for the 5K up through the marathon this fall! I’m obviously slightly bias but I’d highly recommend you giving it a try. He’s a GREAT coach, as many of you who have had Albemarle kids who have trained with him, can agree with!
***Fall Marathon alternatives: Now that Boston is cancelled, with the likelihood that many more, if not all the other big marathons, will also be called off, we’re offering a local and safe alternative. They will be at two courses (most likely Riverview and one other location TBA) in late-November or early December. We will also be hosting a similar styled Half Marathon in early October. I’ll be sending out a survey next week to see what interest you all might have in this alternative. If there’s enough then I’ll go ahead and get your program going.
***FREE N95 MASKS! Know of any low-income families or not-for-profit organizations who work with our neighbors in need, who could use an N95 face mask (the non-surgical and more comfortable ones)? Fellow runner and all-around good guy Rick Perrault has kindly donated 10,000 of them for me to distribute to our neighbors. In just two days (Thursday and Friday), thanks to my network of wonderful caring friends, we were able to donate 10,000 of them!! This incredibly generous man has also offered to give them at his cost (the very low price of $2.70) to any businesses. Please let me know by text if you know of any folks or businesses, who can use them.
Training or injury questions or issues? Please text or, better yet, stop by (out front with a mask)!
I’m missing the heck out of you. I had a brief coaching moment this morning when I got to cheer for a few folks as they raced out in Sugar Hollow while I was out walking early this morning. Wow, did it ever feel good to yell out and cheer for you, as fleeting as it was, once again!
And please take 5 minutes to watch my weekly video. Thanks!
WEDNESDAY JUNE 3
Since I pushed the TC out onto Sunday and into the early part of this week, let’s take it easy this Wednesday. Simply running some relaxed AHR miles will suffice as you join millions of other folks who will be participating in “National Running Day”. To add something to your run, I’d suggest running in honor or memory of someone special to you.
Didn’t race the TC? Then run 15 x 30 seconds “fast but relaxed” (sub 2 mile pace) followed by 60 second slow recovery on a flat road or in lane 3-8 of the CHS track.
SATURDAY JUNE 6
A. Fun Fartlek time! On a rolling course (not flat) run the following “Cut-Down” Fartlek:
-2 x 4 minutes at 109% of MP or103% of 10 mile pace with a 2 minute recovery in between each
-3 x 3 minutes at 110-112% of MP or 105-107% of 10 mile pace with a 90 second recovery in between each
-4 x 2 minutes at 112-115% of MP or 107-110% of 10 mile pace with a 60 second recovery in between each
-5 x 1 minute faster with a 45 second recovery in between each
-6 x 30 seconds very fast but relaxed (no sprinting) with a 30 second recovery in between each
Important: please do lots of dynamics before starting your first fartlek
B. Longest AHR run of the week
IMPORTANT update: Because it’s looking more and more like the hot mornings (70+ at 5:00am) aren’t going to break until Sunday morning, I’d like to shift the TC to Sunday (56 degrees), Monday (49 degrees) and Tuesday (50 degrees) mornings. Therefore, I’d only run it on Saturday morning if you absolutely cannot do it on any of the other three cooler mornings.
And I continue to ask that you do your very best to be safely distanced from one another.
You an download the five NEW maps for this weekend’s second leg of the TC.
Refer to the Leg 1 email for The Locust Avenue/Riverview, The UVa/Downtown and the Riverview 2 mile/5K maps. The only update on the old maps is that the road in front of the Monticello Dairy on Preston is now wide open.
I will be marking all of the new courses but will NOT be marking the original leg 1 courses again.
Make sure to go out slower for any of the races and please do LOTS of extra dynamics before starting the “Hill Thrill” challenge. And no sprinting up those hills!
And please send me your times for any of the races, plus photos. That always means a lot to me. Thanks!
Let’s have some fun!
I sure do hope you’re continuing do to do well. I’ve been hearing from more and more of you each week and I’ve even had the thrill of several masked socially distanced in-person visits outside Ragged. This all makes me very happy!
****Attention anyone interested in improving your MILE TIME: My son Adrian, who coaches XC and Track at Albemarle High, will be offering mile workouts starting next week. His goal is to help those of you interested in running the mile, get faster by having fun. His workouts will be partnered with our SUMMER MILE SERIES that we’ll be offering in June and July. These will be track and fast road miles, with the same social distancing protocol we’ve had for the Triple Crown (TC). Interested? Please email Adrian at Adrian.email@example.com , if you’re interested, so as to give him an idea of who’s up for this. Like his Dad, he will be doing this on a volunteer basis.
*****One pain-in-the-neck nudge from your Coach: Do NOT run in lanes 1 & 2 of the CHS track! Please take a few minutes to watch this video. Thanks for listening and respecting.
Hope to see you soon.
In the meantime, enjoy Leg 2 of the TC this weekend!
p.s. Thanks for taking 5 minutes to watch my weekly video message.
So, this weekend is Leg 2 of our Spring Triple Crown Series and oh, have I ever been cooking up some fun challenge options for you. Even if you didn’t participate in Leg 1, please feel free to jump into one of the following options. Of course, you may opt out of it all together and in that case, please feel free to run some long and easy AHR miles…but I sure do hope that you will try one of the TC options.
Spring Triple Crown
LEG 2 OPTIONS
Run one of the following options and earn your Leg 2 point:
1. Run one of the following 2 mile or 5K courses again to see if you can improve on your previous time or simply run a new one to test it out: A. UVA/City course (the road to Preston at 10th in front of the Monticello Dairy is now open!) B. Locust/Riverview Rocket course C. Riverview course D. Sugar Hollow course
2. Go for the second leg of “The Triple Dare” (5K/10K/15K) by running one of the following 10K courses: A. Sugar Hollow (out 2.7 miles toward the dam and back 3.5) B. Green Springs (15 minutes east of Cville…easy drive, beautiful running venue): two 10K courses for you soft surface lovers (I’ll be sending you maps later this week).
3. Run one of the two NEW 2 mile/5K options out at Green Springs (I’ll be sending maps).
4. “Triple Hill Thrill” Challenge…In keeping with the Memorial Day theme (even though it’s a week later): Run one of two Triple Hill Thrills and you’ve earned you second leg point! I’ve set up and will mark two sets of three hills: One set will be over near UVa’s North Grounds (Big Jack, Mount Darden, JAG Steps) and the other set will be Downtown (The Mall Bricks, Northwood, Maple). I’ll send detailed maps. Please note that this will be an AGE GROUP competition with awards to the fastest Triple Hill climber in the following male and female age categories: 10 & younger, 11-14, 15-19, 20-29, 30-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80+). IMPORTANT: Do LOTS of DYNAMIC DRILLS just prior to running each of these hills. And NO all-out sprinting or straining! Note: You may run this Triple Hill Thrill challenge in addition to one of the other 2 mile-10K race options.
****And, in keeping with our theme of “Racing and Donating”, I’ll be letting you know later this week which three organizations we’ve identified for you to select to generously give to. Thanks so much for your continued support of worthy local causes!
PLEASE NOTE: Because right now it looks a bit steamy (69 degrees) for early Friday morning, I’m shifting the days, you can race these challenges, to Saturday (5/30), Sunday (5/31) and Monday (6/1). All of those mornings look to be in the 57-64 range. If the weather shifts, I’ll let you know if I decide to mark the courses for other dates.
MONDAY Memorial Day
Normal AHR miles plus 6 x 12 second hill surges with a slow 48 second recovery in between each.
A. Those racing one of the weekend TC options: 10 x 45 second surges at 112% of MP or 107% of 10 mile pace on a flat surface. Take a slow 90 second recovery in between each.
B. Those NOT racing the TC: 3 x 1 mile on a flat road (half mile out and half mile back is good too) or in lane 3 or 8 of the CHS track (look for our flagging markers). Run the first mile at 106-109% of MP or 100-103% of 10 mile pace and run faster for the 2nd and 3rd. Take a slow 3 minute recovery in between each
First off, I can’t thank you enough for the very generous gift you gave in my name to our wonderful CAF. The $6,500 will go directly to local families and not-for-profits hit hard by the effects of the pandemic. Close to 100 of you contributed and that personally means the world to me!
I hope you’re all continuing to be well and still getting outside for some daily exercise.
As your coach, I’ve been thrilled at the number of you that are participating in our Spring Triple Crown Series. It makes me so happy to see so many of you still training and “racing”.
Leg two is set for the weekend of 5/29-5/31and will feature, in addition to the 2 mile and 5K distances, a few 10K course options for those of you looking to go for the “Triple Dare” AND a “Hill Thrill” Challenge with single age group divisions. I’ll explain more in today’s video message.
And, I’ve also got a Kid’s Triple Crown series planned for early this summer. Plus, an adapted, virtually oriented Summer/Fall Marathon-Half Marathon Training Program that kicks off on June 15 and will peak you for an early October half or mid-November full (local certified courses). Stay tuned for details…
A big Happy Birthday to Paula (today), Leah (Monday), Jake (Tuesday), Matt T. (Tuesday), Terri (Friday) and Carrie (Friday)!
Please, if you get a chance, watch my weekly video message.
And keep being safe and active.
I’m missing you all SO much!
***For those looking to participate in the Triple Crown or wanting to continue “working out”:
Normal AHR mileage but please add 5 x 12 second HILL surges with a slow 48 second recovery in between each.
“Spartan” with two options. Both options should have a quarter mile “off” section that is HILLIER than the flat “on” section
***Option 1 = If you can find a four lap to the mile track (Meriwether Lewis, CHS, Walton, are the only ones I know of that are currently open) and with proper social distancing from others:
-1600 meters on the track (4 laps) at 104% of MP or 98%of 10 mile pace
-half mile off the track (quarter mile out and quarter mile back) at 100% of MP or 93% of 10 mile pace or slightly slower
-1200 meters (3 laps) on at 106-107% of MP or 100-101% of 10 mile pace
-half mile off at same pace as above
-800 meters (2 laps) on at 109-110% of MP or 103-104% of 10 mile pace
-half mile off at same pace as above or faster
-400 meters (1 lap) on at a fast but relaxed pace!
Optional longer version:
-half mile off at
-200 meters (half lap) on at a VERY fast but controlled pace (no straining)!
*None or very little “slowing down” recovery in between the ons and offs!
***Option 2 = Find a flat section of road, like Locust Avenue, Riverview, Sugar Hollow, base of Bellair. The flat section of the road doesn’t need to be too long (quarter mile or so) but there needs to be a road off of the flat section that’s hillier (not too hilly but isn’t totally flat):
-mile on the flat section of road at 104% of MP or 98% of 10 mile pace
-half mile off the flat section (quarter mile out and quarter mile back) at 100% of MP or 93% of 10 mile pace or slightly slower
-3/4 mile on flat at 106-107% of MP or 100-101% of 10 mile pace
-half mile off at same pace as above or slightly faster
-half mile on flat at 109-110% of MP or 103-104% of 10 mile pace
-half mile off at same pace as above or faster
-quarter mile on at a fast but relaxed pace!
***None or very little “slowing down” in between the ons and offs!
SATURDAY May 24
Find a flatter to slightly rolling course for the following “backwards” workout. So the longer you go the slower you get to run (opposite of the Spartan):
-run 3 minutes at 112-113% of MP or 107-108% of 10 mile pace
-1 minute slow recovery
-6 minutes at 106-110% of MP or 100-104% of 10 miler pace or faster
-2 minute slow recovery
-9 minutes at 104-105% of MP or 98-100% of 10 mile pace or faster
-3 minute slow recovery
-12 minutes at 100-102% of MP or 93-96% of 10 mile pace or faster
Greetings, my athletes and friends!
We had a long day (see video), so I won't be able to get you my weekly message until tomorrow.
Thanks to all of you who participated in leg 1 of the Triple Crown over the weekend and thanks for sending so many wonderful photos! You all warmed my heart!
I hope you get a chance to watch the video and I'll get you this week's workouts sometime tomorrow evening.
With high fives and hugs,
I remain your ever proud Coach
I’ve included another of my weekly videos, so I’ll keep this portion of my message brief.
This coming weekend is the first leg of our 2020 Spring Triple Crown Series and, as you’ll see below there are several options, including one with a Mother’s Day theme. Here are some other bonuses to the overall Triple Crown series:
1. Each leg will feature a 2 mile and 5K option and a theme twist, like a King and Queen of the Mountain (based on age groups) for the Memorial Day Weekend leg.
2. If you choose to do the “Triple Dare” (5K, 10K & 15K), I will have a longer distance option over the three legs (5K this week, 10K option next leg and 15K option on the last leg). Run all three distances and you’ve completed the “Triple Dare” within the Triple Crown!
3. At the end of the Triple Crown we will also have awards for those of you who improved the most in the 2 mile or 5K courses over the three legs (those of you who choose to run the same course each leg).
4. And, as one final incentive, I’ll have a special shirt to all of you who complete all three legs of the Triple Crown.
The goal of this is to have some fun competition in a somewhat structured arena, while remaining safe in this new world of social distancing. I do hope you will participate but, if not, please keep on running or walking for the health and fun of it!
**And, in keeping with local races, please donate to one of the following three not-for-profit causes:
1. Shelter for Help in Emergency (SHE)
2. Hospice of the Piedmont
A great big Happy Birthday to our Jen H., who turns the BIG 50 this Wednesday!
I’m missing you!
Hugs and high fives to all of you,
WEEK of MAY 4
*Speedsters = 20-30 total miles or more
WEDNESDAY May 6
A. Those “racing” in the first leg of the Triple Crown over the weekend = 12 x 20 second flat surface pickup surges with a very slow 40-60 second recovery in between each. Run the surges at 110% of 10 mile pace or faster but no all-out sprinting!
B. Those not racing = 6 x half mile on a flat section of road or on one of the community tracks (attached) with a slow 3 minute recovery in between each half mile. Run the half miles in three sets of two. Run the first set at 103-105% of 10 mile pace and then get faster with each set.
FRIDAY 5/8, SATURDAY 5/9 or SUNDAY 5/10
First leg of the Spring Triple Crown Series with four course options (I’ll send out the four course maps this week): 1. UVa course (see map…same as three weeks ago) 2. Downtown (pretty fast course…see map) 3. Whitehall (also pretty fast…see map) 4. Riverview (see map)
Each of these courses has a 2 mile or 5K component to it (either distance counts towards your Triple Crown).
And, this weekend, there are two ways to earn your first of your three Triple Crown points:
1. Mother’s Day Weekend option = run or walk the 2 miles or 5K together with (or virtually) your mother or daughter and you’ve earned your point. As an extra incentive, to see how you stand with the rest of the “competition”, combine your ages (see combined age group categories below) and combine your times together and see how well you do. I’d love to have you text me your combined ages, times and a photo. Free sticky wallet to those who text me this!
***Combined Age Categories (combined Mother and Daughter’s ages added together). So, 30-39 would be the combined ages of mom, who may be 30 and daughter, who may be 7: 30-39, 40-49, 50-59, 60-69, 70-79, 80-89, 90-99, 100-109, 110-119, 120-129, 130-139
2. Race alone, with a household member or with a socially distanced friend one of the 2 mile or 5K courses (or your own home course) and you’ve earned your first point! The “downtown” course is of particular interest, as it’s pretty fast. See where you’re currently at and then, in three weeks, see if you can run the same course even faster.
***And I ask that you PLEASE consider donating to one of my three suggested local not-for-profit causes.
Not interested in the Triple Crown series? Then go for a long and relaxed AHR run.
PRIVATE FACEBOOK GROUP
I’ve included a video message, since, I’ve missed talking to you each week. So, I’ll keep my message very brief and just include the workouts for this week.
THE SPEEDSTERS-BOSTON BOUND
SPRING TRIPLE CROWN SERIES
Since it looks like we’re in this for the long haul, I’m going to offer you, what I hope you will find to be, a creative set of race options every three weeks over the next two months.
And, as a way to add some spunk to it and to have some fun, I’ll be calling this our “Triple Crown Spring Series”, with all kinds of race options and incentives and bonuses. And of course, having some fun, with safe social distancing, will be our primary goals.
Stay tuned for more details but, for now here’s the schedule, so you can mark your calendars:
*May 9-11, with one of the race options having a Mother’s Day theme.
*May 29-31, with one of the race options having a Memorial Day theme, even though Memorial Day was actually a few days earlier.
*June 19-21, with two of the options having a Father’s Day theme and a Bruce Barnes Mile theme.
**Those looking to race the “rescheduled” Boston Marathon in September, assuming they have it, should be running in the 25-30 mile week range at this point, with a long run in the 9-10 range. All at AHR!
Happy Birthday to Jenny (4/29) and Suzanna T. (4/30)!
Be safe and please take a few moments to watch my brief video message to you (attached).
With a virtual hug and high five,
Here’s what I have for this week, for those of you still looking to “workout”.
“Half Mile Hilly Circuits”
Find a half mile hilly loop, like the one we have at Cameron and Bollingwood, and run each loop like a fartlek, where you treat the uphills like the “hards” and the downhills like the “easys”. So, surge the ascents and run active recoveries on the descents, using the downhills as a way to get your breathing back to a semi-aerobic rhythm. Run the loop a total of 5-6 times and try to make each loop slightly faster than the previous one. So, it’s in your best interest to go out slower, not only as a means of warming up but also to give you some room to improve as you proceed with the workout. Focus on form for the ascents, as you use your arms and core to lift your knees and drive up.
Every Saturday I’ll be offering two options: A. a longer AHR run or B. a workout
A. Longer AHR run…for most of you this is probably currently in the 8-12 mile range. Keep it very, very relaxed. Find a flatter course as you ran a hilly workout on Wednesday.
B. 3 x 1.5 miles. Find a flatter 1.5 mile section of road or, better yet, a flatter loop. Run the first 1.5 miler at 98-100% of 10 miler pace or 104-106% of MP. Try to get faster with each 1.5 miler. Take a slow 3-4 minute recovery in between each. If you end up running this on a 1.5 mile section (non-looped) of road, simply run it one direction, then, after your recovery, run it back in the opposite direction.
PRIVATE FACEBOOK GROUP
Sounds like many of you got out and took advantage of the cooler mornings to get in your “race simulators” over the weekend and the results were excellent!
Here’s just a brief sampling of some of my hot shots:
Ali K. (23:41 for 4 miles), James C. (18:55for 5K), John C. (20:27 for 5K), Lauretta (sub 70 for 10 miles in Bellair!), Philp L. (21:16 for 5K), Mark F. (27:41 for 5K), Alice F. (9:58 pace for 5K!) and Cassandra (9:30pace for 5K!).
**And our “BOSTON QUALIFIERS”, who ran impressive BQ 2.62 mile races on this, the weekend of the Granddaddy of them all: Peter T., Linda S., Katie P., Anne C., Heidi, Harry, Kim V. and Cynthia.
**These are the folks who I’ve heard from thus far, but I’d sure like to hear from all of you who “raced” or ran hard workouts this weekend. Please text me your results and a photo, if you can. I’d sure like that…it’s the next best thing to being out there, cheering you on! Thanks!
A few tips for the week…
1. Make sure you’re getting up, out of your sitting position, and walking around every 30 minutes.
2. Stay on top of your daily foam rolling
3. Stay hydrated…sip throughout the day
4. Get your sleep
5. Try to exercise once/day. On the days you don’t run, go for a brisk walk
6. Try to do some sort of core work for at least 5-10 minutes, 3-5 days/week. Situps, pushups, planks, balancing work and light upper body weights is a good routine.
7. Please continue to stick to that social distancing mode of only one walking or running partner and stay plenty far apart.
8. And above everything else, keep recognizing the silver linings of this uneasy time. It’s okay to feel unsettled, frustrated and anxious but try to keep bringing the needle back to the positive side of your life’s meter. As cliché, as it may sound, keep taking all of this one week at a time.
And a huge thanks to all of our health care providers. We’re so grateful for your selfless and brave daily acts of generosity.
Happy Birthdays this week to Gaby (Wednesday) and Ky (Saturday)!
I continue to miss each of you very much and have been warmed by the text and phone call updates on your running and your lives. Keep them coming!
And please know you’re all in my heart.
With a hug and a high five,
WEDNESDAY April 22
Happy Birthday, Gaby!
**IMPORTANT: If you ran the time trial “race” on Friday or Saturday, feel free to run the following workout. However, if you ran the “race” on Sunday or plan to do it on Monday, I then want you to simply do an easy AHR run on Wednesday. So, please, no Wednesday workout if you raced on Sunday or Monday!
-Find a one mile flatter section of road. Look for a road, where, at the end of that mile, there’s a decent uphill.
-Run the flat road mile at 100-102% of 10 mile pace or 106-108% of MP
-After completing the mile, take a brief 60 second recovery and then surge up that hill for 15 seconds. Repeat this seven more times. So, 8 x 15 second hill surges with a very slow 45 second recovery in between each. Focus on upper body form by using your core and arms to lift your knees as you surge up the hill.
-After the last hill surge take a brief 60 second recovery and then run the flat mile back in the opposite direction. Try to run it faster than the first mile.
As a course suggestion you might try running from the mile 2 mark of the 10 Miler course (next to Stadium near the AFC), up to the 3 mile mark at the Chapel. Then use the hill coming up off University Avenue onto McCormick for your hill repeats.
Or, start at the four-way intersection at the bottom of Bellair and run clockwise for a mile. Then use the hill with the pond (Canterbury Road) at your right side for your 15 second hill surges.
SATURDAY April 25
Happy Birthday, Ky!
1. Longer AHR run (your longest run of the week)
2. “15/10/5” on a flatter to slightly rolling course as follows: After a 2 mile warmup, run 15 minutes at 96%-100% of 10 mile pace or 102-106% of MP. Then take a 4 minute recovery. Then run 10 minutes at a faster pace. Take a 2 minute recovery and finish out by running 5 minutes faster!
Enclosed please find the course map for the 2.62 mile (for those looking to see what a converted marathon time would be...and possibly a BQ time) and the 5K time trials this weekend. I've wheeled the courses and will mark them early on Friday morning. They both will start at the UVa Chapel at the car line near the stoplight.
Here are a few important tips from your Coach...
1. Race it anytime throughout the day on Friday, Saturday, Sunday or Marathon Monday. This is to encourage social distancing. And, speaking of, if you do run it with one other non-household member, please run on opposite sides of the road.
2. Warmup for at least two easy miles prior to the start and then make sure to do lots of dynamics just before starting the race.
3. Surge all of the descents along the course.
4. There are three uphills of consequence: at Alderman as you approach the turn onto Lewis Mountain Road, the Emmet Street ramp leading back up the McCormick and then the "Heartbreak Hills" on Stadium Road. Take it easier on these ascents, except for Heartbreak, which you should hammer as it's near the finish!
5. The 5K finish is just about a half mile beyond the 2.62 mile finish (see map).
I do hope many of you will be able to get out and fire up your racing engines again sometime over the next few days. I know it's not the same as a real race but stay mentally focused and you'll feel like you've really accomplished something. Maybe even find an old race number to put on for the "race".
And above all else, enjoy and celebrate all the good things that still remain in the world around us!
I'll look forward to hearing from each of you (please text me your times).
With a hug and a high five,