Wow! What a wonderful 10 Miler celebration so many of us had yesterday, either virtually running over the original course in town or out along the beautiful grass paths of Foxfield. I’ve received some reports from our crew in town and all sounded wonderful. Folks like Larry, Mark, Vicky, Jay, Jake, Peter, Jen, Gaby, Elizabeth, Ashley and so many others said they all had a great time cruising the 10 Miler course.
And then a whole other crew joined close to 350 fellow racers out at Foxfield. The course was very challenging due to the soft grass but our crew did really well. The overall winners, who both were collegiate varsity cross country racers, commented to me afterwards that they had never raced 10 miles on grass and, although they found it to be very tough, they also loved it! And by all accounts, from those leaders all the way through the field, the consensus was that the grass slowed folks by about 30-45 seconds/mile versus our normal paved city course. Here’ just small sampling of our folks who had impressive performances over this historic one-time course:
*Sara N. - 1st Masters (71:11)
*Andrea, Linda, Harry, Russ, Jonathan, Kiyoko, Janice D., Bridget and Peggy all finished 1st in their age groups!
*George R. and Laura B. (2nd) plus, Maureen’s brother-in-law Tom, who scored a 2nd place in 70 minutes!
*Kristen K. and Dan M. (3rd)
And so many others, who also had a “good time”, like Jerri, Bonnie, Anne, Cynthia, Katie P., Bill P. , Andrew Z., Tammy W., Hannah G., Tim W., Craig, Karen D-J, Heidi G. and Katie and Jim.
And a huge thanks to our army of volunteers, who were a huge help over this labyrinth of a course. Folks like Janice R., Rick W., Megan M., Philip, Marti, Lee, Michelle, Monique, Bill, Betty, Ken B. and Audrey were instrumental in helping the race be such a smashing success.
On a more serious and sad note, we want to send our collective love to Tim W. and Jacqui S., who lost their fathers on separate days during one tough week a few weeks ago. Our hearts are with you both during this time of loss…
So, life after the 10 Miler keeps on moving. We’re going to take a group break week this week and then fire things back up the following.
I’ll be writing workouts for the following options for the next several weeks:
I end this week’s message once again feeling so doggone lucky to continue having the opportunity of coaching you. You make me so very proud and each of you, in your own personal way, makes me a better coach and a better person and I thank you for that.
Let’s keep it going!
WEEK of MARCH 29
Everyone should take this as a recovery week...
3-5 mile AHR runs with no speed. We will start back up next week.
Please, please stay on top of your foam rolling and stretching, as recovery weeks are when we tighten up the most!
What a wonderful way to bring in spring with one of the nicest weather weekends of the year.
It’s 10 Miler week and I’ve been busy working on the new course over at Foxfield. I think most everyone is going to like it, as I’ve tried to make each loop different from the previous so as to keep it interesting and to lessen the hills. Miles 1, 5 and 9 are the fastest, with miles 2 and 6 being the toughest.
I do hope many of you will consider joining us as either a racer (or just wanting to run the course to support the cause) or volunteer. It’s not too late to sign up to run or volunteer at this special edition of this iconic community event. Sure, the grass will slow you down a bit (my guess is about 20-30 seconds/mile) but there are less big hills and it’s SO peaceful and beautiful! Come join us!
If you are racing, I’d suggest moving your starting time to as early as possible, because it looks like it’s going to be unseasonably warm on Saturday (or move to Sunday when it’s going to be cooler).
And please feel free to text or stop by to go over your game plan.
And while we’re talking about the 10 Miler, it’s the next stop of the RaceFest series. Over 450 folks have participated in the series thus far, with many of our crew sitting at or near the top in the overall age group standings.
We now have the dates set for the next two events (after the 10 Miler) in the series:
-Run for Autism 2 Miler (beautiful new trail course) Saturday April 17
-BBBS 5K and 10K (our usual wonderful Free Union Farm gravel road courses) Saturday May 8
Happy Birthday to Jay T., who celebrates on Friday!
I hope to see all of you next weekend.
WEEK of MARCH 22
*Speedsters RF (those participating in some or all of the RaceFest events, including the 10 Miler) = race week!
*Speedsters HM (those who raced the Half last Sunday) = continue recovery. Runs of 3-5 miles. No speed!
MONDAY March 22
*Speedsters RF = 4 miles at AHR with 4-5 x 12 second hill surges (no sprinting) focusing on upper body form, using a moderate hill. Take a slow 48 second recovery in between each.
WEDNESDAY March 24
*Speedsters RF = 4 miles total with 6 x 200 at your targeted 10 mile pace with a 200 recovery in between each. Can’t get to track? Then find a flatter section of road and run 6 x 45 seconds at your race pace with a slow 60 second recovery in between each.
SATURDAY March 27 (or Sunday March 28)
*10 Miler Time!
*For those not racing the 10 Miler = 6 mile progression run as follows on a flatter course (8-9 total miles):
-1 mile at 95-98% of 10 miler
-1 mile at 98-100%
-2 miles at 101-103%
-2 miles faster!
Several of our athletes had excellent performances at our Rivanna Marathon and Half this morning. Thanks to the hard work, thought and dedication of Leah, all of the racers were treated to a first class event with chip timing over a well marked certified course. And huge thanks to Dr. Bob and his medical crew and to all of the wonderful race day volunteers who helped make the event such a fun and safe success!
Here’s just a small sampling of some of the best of the day:
-James C. (1:28) first male!
-Laura L. -1:31
-Steve L- 1:35
-Brian O. -1:35
-Andrew Z. -1:39
-Philip L. - 1:42
-Heather K. - 1:53
-Andrew D. - 1:55
-Vicki - 1:58
-Joanna - 2:21!
-Mike C.- 2:58 (BQ)
-Thomas I.- 2:58 (BQ)
-Jim R. - 3:05 (BQ)
-Chance M. - 3:21 (BQ)
-Adele P.- 3:23 (BQ)
-Pat B. - 3:31
-Sarah K. - 3:36 (BQ)
I strongly encourage all of you who ran the half and the full to run short this week (see below). I’ve also mapped out a five week comeback plan here to safely guide the marathoners back to full recovery. Please make sure to roll every single day!
-Week of March 15 = 1-2 miles/run
-Week of March 22= 2-3 miles/run
-Week of March 29 = 4-5 miles/run
-Week of April 5= 5-7 miles/run
-Week of April 12 = 5-8 miles/run
I know this seems very conservative but it’s the safest way to allow your body to fully recover, both physically and mentally. Think of it as the first phase in your next training cycle as you rebuild your foundation.
***And to those of you racing the 10 Miler out at beautiful Foxfield, thanks to the Governor’s new 25/participants/time slot rule, we’ve now opened up a pile of extra spots (150 each day) for the early times on both Saturday and Sunday. I do hope you will sign up soon for this historic event. I’ve been working hard on refining the course and adding a few new loops. Please consider joining us for our oldest footrace and one of our biggest annual fundraising events. And don’t let the grass scare you...it’s as smooth as your lawn!
REMINDER: Please call on me within 24 hours of a new pain cropping up!
Happy Birthday to Ashley T. this coming Saturday!
WEEK of MARCH 15
*Speedsters RF (those looking to compete in the RaceFest series including the 10 Miler) = Taper week: ~20-25 miles
*Speedsters HM = recovery week #1 = ~2-3 miles/run. Roll every single day
*BB March = recovery week #1 = ~1-2 miles/run. Roll every single day!
MONDAY March 15
*Speedsters RF = 5 miles total with 2 of the miles at 100-102% of 10 mile pace (flatter course)
WEDNESDAY March 17
*Speedsters RF = 6 x 1000 (2.5 laps) with a slow 3-4 minute recovery in between each. I’ll have Leah send you my suggested times.
SATURDAY March 20
*Speedsters RF = 7 mile with a 4 mile progression run in the middle as follows on a slightly rolling course:
-2 miles at AHR
-1 mile at HMP (98%)-10 mile pace (100%)
-1 mile at 10 mile-10K pace (100-103%)
-2 miles faster!
-1 mile at AHR
We had another great showing from our crew at the Haven 8K in Free Union. This was the 3rd event in our Race Fest series and like the others, it sold out with a field of 250.
Here’s just a small sampling of folks who had excellent races over this undulating hybrid course of gravel and pavement:
1st in AG
2nd in AG
3rd in AG
Plus, Philip L., Dan M., Steve L., Kathleen B and Roni, who missed scoring in the top three in their competitive age groups but had fast outings!
We had a fun time with our first edition of “Lessons Learned” yesterday and I do hope you will join me for UVa Coach Vin Lananna’s first “Trackville Talks” tomorrow evening (link to registration). This town hall community gathering is patterned after Coach Vin’s very successful “Track Town” get-togethers he hosted monthly out in Eugene when he was coaching at U of O. There will be three 15 minute sections: Current athletes spotlight/Alumni spotlight and Community Corner, which I’ll be hosting. Hope you can make it!
Happy Birthdays to Marissa (Tuesday) and Rachel L. (Thursday). And to Sean S. (Thursday), who, along with his wife, also welcomed a baby boy into the world recently! Congrats!
Enjoy the Spring weather this week!
WEEK of MARCH 8
*Speedsters RF: Those participating in the Race Fest series, including the 10 Miler = 25-35 miles
*Speedsters HM: Those racing the Half Marathon this Sunday = Race week! Please text or stop by to go over your race day game plan.
MONDAY March 8
*Speedsters RF = 4-5 miles at AHR (recover from Saturday’s race or hard workout)
*Speedsters HM = 3-4 miles total with 4 x 12 second flat surface form surges with a slow 48 second recovery in between each
WEDNESDAY March 10
*Speedsters RF = 1-2-1
Take a slow 4 minute recovery in between each.
suggested paces below
*Speedsters HM = 3 mile practice run (text me for details)
THURSDAY March 11
Since you’re normally on a Wednesday workout/Saturday long run routine, I’ve shifted your Wednesday workout to Thursday since the race is on Sunday.
*Speedsters HM = 4 miles total with 5 x 200. First 1 at MP (93% of 10 mile pace)/next 2 at HMP/last 2 slightly faster (100-103% of 10 mile pace). Take a slow 200 recovery in between each.
SATURDAY March 13
*Speedsters RF = 14-17 miles all at AHR. Make sure to hydrate throughout.
*Speedsters HM = 1-2 miles if you normally run the day before you race
SUNDAY March 14
****RACE DAY for our Marathoners and Half Marathoners!
2021 Annual Message