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Hi, everyone,
Wow, was I ever impressed with how many of you raced the 2 miler, the first of our DawnBreaker series, on Wednesday morning and, even more impressive, was just how fast many of you ran! And what great attitudes I witnessed throughout the event, even though I know many of you hate the pain of this shorter race distance. This made me very happy! As promised, I’m compiling Age Group (with mixed gender) points for our Daybreaker series. Here’s the scoop after our first event: 15-19: Charley Hall (1 point) 20-24: Alex (2), Katie P. (1) 25-29: Anders (2), Jay (1) 30-34: Lauretta (3), Alysa (2), Molly (1) 35-39: Dusty (4), Emily B. (3), Steve L. (2), Jim (1) 40-44: Sara N. (4), Matt (3), Kristen (2), Heather (1) 45-49: Sean S. (3), Ben (2), Mark F. (1) 50-54: Jake (2), Vicki (1) 55-59: Mike W. (1), Nicolein (1) 60-64: Ian (7), Bob J. (6), Jim H. (5), Cynthia (4), Lee (3), Anne C. (2), Tom (1) 65-69: Harry (3), Bill P. (2), Larry (1) 70-74: Jeffrey (1) Our next event will be a fast course 5K on July 21. And here’s a rough guide to help you determine your paces based on how fast you ran your 2 miler (or any other distance): 5K pace = ~10 seconds/mile slower than 2 mile pace 10K pace = ~15 seconds/mile slower than 5K pace 10 mile pace = ~15-20 seconds/mile slower than 10K pace HMP = ~10 seconds/mile slower than 10 mile pace MP = ~25-30 seconds/mile slower than HMP Stay on top of your daily hydration (~70-80 ounces/day), especially now that the humid mornings of summer are upon us. I hope to see many of you this coming Wednesday morning. Coach Mark 434-962-1694 (text) WEEK of JUNE 28 *Speedsters = ~20-30 total miles MONDAY June 26 *Speedsters = 5-6 total miles with a 2 mile tempo run in the middle. Run the 2 miles at 10 miler pace or slightly faster on flatter terrain. WEDNESDAY June 30 Please join us at 5:30am at the AHS track for the following: ***NOTE to Speedsters and BB October: We will be over at Charlottes Humphris Park for some hilly CH (Charlotte Humphris) 1K loop repeats as follows: Run the first downhill section of the 1K loop at a brisk but very controlled pace (no sprinting or surging as that’s not so good for your knees!) and then, when you hit the base of the hill, at about 600 meters into the 1K, start a fartlek of 15 seconds faster followed by 15 seconds slower. The 15 second fast pickups should NOT be a sprint but rather a controlled surge focusing on form as you use your upper body to lift your knees. I’ll place a cone at the base of the long uphill, where you should start the 20-20 surges. And then there will be another cone back up at the top of the hill at the start of the next loop. *Speedsters = CH loops x 4 SATURDAY July 3 *Speedsters = Two choices:
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Hi, everyone!
Hope you’ve had a good week of running. Some things of note... -Congrats to Rick K., who, on the spur of the moment while on a work trip in Philadelphia, jumped into a marathon last weekend and ran a sweet 3:20, while winning his age group and qualifying for Boston! -I hope you’ve had a chance to watch some of the Olympic Track Trials. They’re on NBCSN every night. We’ve got several locals who have a good chance of making the Olympic team. How thrilling would that be?!! -We’ve decided to add one last event to the 2021 RaceFest Series but with a slight ending twist to it. You may race any 2 miler at any of the four CTC Tuesday evening track meets in July. But instead of awarding points for age groups, all you have to do is cross the finish line of one of the 2 milers and you will automatically pick up your last 5 points, which we will then add to your current (post BB Mile) RaceFest points total. In late July we will then announce the final results of this year’s series. I hope you had as much fun racing in the series, as we did organizing it. -And speaking of race series, I’m kicking off our “DawnBreaker Race Series” with a fast 2 miler course this Wednesday morning. I know many of you shy away from these short and painful 2 milers but they can serve many purposes: It gives you boots-on-the-ground race experience, which can really help you get over the race day jitters and all within the friendly confines of our group setting. Provides that race experience without all the frills or stressers of a normal Saturday race. Give you a very accurate read of where your current fitness is so you know the exact paces to shoot for in future Wednesday and Saturday workouts. Plus, letting you know what your race pace potential is for this current training cycle. Have some fun while getting you fitter! And, as a bonus, we’ll have a points system, similar to, yet slightly different than the RaceFest. Here’s how it will work: 1. You’ll report your name, age and time to me immediately (on the spot) after each race. 2. You will earn points within your five year age groups (20-24, 25-29, 30-34, 35-39 etc.) but this time, as a twist, while mixing the genders together within each age group (so men and women score together). 3. No points for overall and no points for participation but everyone will earn points at every race, no matter your finish. 4. The number of points awarded/age group depends on how many total people ran in your specific age group in that particular race. So, for example, if five folks total (both male and female) finish in your age group, I’ll award 5 points for 1st, 4 for 2nd, 3 for 3rd, 2 points for 4th and 1 point for 5th. And if three finish in your age group, then it’s 3 points for 1st, 2 for second and 1 for 3rd. But if you’re the only person to finish in your age group, you only get 1 point. 3. I’ll tally up the age group points after the third race in the series to see who is tops in each individual age group. I hope we have a big crowd for this first DawnBreaker race! -Big Happy Birthdays to Melynda Z. and Christian M. (Monday), Cynthia (Wednesday) and Zach S. (Thursday)! -Questions? New ache or pain? Feeling extra fatigued? Looking for a Wednesday morning workout partner? Lost? Then please give me a shout (text or stop by). Your coach is happy to help. -Binge worthy Department: And on a completely different note, for what it’s worth, here are my favorite television series of the pandemic… Ted Lasso Mare of Easttown Big Little Lies Queen’s Gambit Bridgerton Outer Banks (a grown-up Goonies...pure fluff fun!) I hope a bunch of you will greet the dawn with me this Wednesday morning. Cheers, Coach Mark 434-962-1694 (text) WEEK of JUNE 21 ***Everyone should be doing some sort of core work on a regular basis (at least 4 days/week). Ask me for details. And foam roll as often as possible, especially on your non-running days when you’re most likely to tighten up! *Speedsters = 20-30 miles or more (~95% AHR/10% faster) MONDAY June 21 *Speedsters = 4-6 AHR miles with 5 x 12 second hill form surges with a slow 48 second recovery in between each. These are not sprints...just moderate pickups focusing on upper body form. WEDNESDAY June 23 ***Come join us at the Albemarle High track at 5:30am. Some folks will simply be running some relaxed AHR miles too. NOTE: Can’t get to the AHS track this week? Then try to find a flat course, wherever you're at, so you can stay in sync with the workouts. Think of it as a 2 mile progression run. Start slowly and keep picking up the pace as you proceed further into the 2 miles. *Speedsters = DawnBreaker Series #1: I’ll have a flat and fast 2 mile course set up for you. The first 3 laps will be on the track. Run the first 200 very slow, so as to gently ease into race mode. Try to push the half mile road portion, so you can be in a good position to really race the last section back on the track. SATURDAY June 26 *Speedsters = Long AHR run...add 1 mile to your previous longest run. Should probably be in the 7-10 range or longer. NOTE: If you’re racing a 10 Miler of Half in the fall, we will eventually be getting up into the 16-17 mile range by October. If your longest race distance is 10K, then we’ll be getting up to the 10-11 mile zone by late summer. SUNDAY ***Please join us for 4-5 relaxed recovery miles at 6:45am at Greenberry’s in Barracks Road. Hi, everyone,
Cynthia and I had a wonderful vacation but, as usual, we missed our friends and life back in Cville. And you, my athletes are among those that I looked forward to seeing when I rolled back into town after a week away. I was so pleased to see so many of you at the BB Mile on Saturday and was impressed by your performances. Here’s just a small sampling of some of our speedy milers: -Alex (4:57) 3rd overall female! 1st place in AG -Andrea (5:47) -Will M. (5:11) -Ian H. (5:25) -Sara N. (5:29) -Kiyoko (7:00) -Bonnie (7:06) -Jeffrey (7:46) -Linda (7:43) -Suzanna (6:56) 2nd place AG -Karen DJ, Leah, Heather C., Karen T., Harry, Joe A., Attila, Laura S., Allison B. and Michael. Plus, very solid races turned in by Peter T., Ronda, Larry, Bill P., Fran C. and Craig. And a huge thanks to our wonderful volunteers, who helped Lindy and I with the 31st running of this special event: Leah, Audrey, Christian, Cynthia, Marti’, Sana, Charlie H., Gretchen, John L., Megan M., Kristen, Harry F. and Will J. Many of you will, for the first time in this training cycle, be starting your tempo runs tomorrow and your hilly fartlek workouts this Wednesday. You will need to know your personalized pace plan for these. Here’s a template to use: 2 mile pace = ~ 10 seconds/mile faster than your 5K pace 5K = ~15 seconds/mile faster than 10K 10K = ~15-20 seconds/mile faster than 10 mile 10 mile = ~10 seconds/mile faster than half marathon HMP (half marathon pace = ~30 seconds/mile faster than marathon pace MP (marathon pace) = ~60-90 seconds faster than your every day AHR (aerobic heart rate) The “tempos” will be run every other Monday and should be at a pace that’s somewhere in between your 10K and 10 mile pace. Run a few warmup miles first (3-4 if your total run is longer) and find a flat place to run the tempo portion. Cool down afterwards with 1-2 AHR miles. The hilly fartlek workouts are to help build your upper body strength and should always start with at least a 2 mile warmup (longer if your total run is more than 7-8 miles). After warming up and before starting the actual workout, always do your dynamic drills, which I’ll go over with you this week. The fartlek section is timed surges, where you focus on using your upper body core to pick up the pace. These are NOT all-out sprints but rather, controlled pick ups. The goal with all Wednesday workouts is to progress (pickup the pace as the workout proceeds). After the actual workout, always cooldown at your slow AHR pace for at least a mile. Within 20 minutes of finishing, drink some chocolate milk or a sports drink (Gatorade, etc.) and eat a banana or nutrition bar, as this will help speed recovery. ***And remember: Any questions about the Wednesday workout (especially any personal pacing questions) should be asked BEFORE Wednesday morning! I’ll be hosting the first event of our Summer “Daybreak Race Series” next Wednesday (6/22). This first one will be a fast 2 mile course starting with 2 laps on the track and then running off the track for a bit and then coming back to finish up on the track. I’ll have timed results for each race. I’d strongly encourage all of you to use these monthly mid week “races” as simulators to help prepare you for your bigger races later this summer and fall. They’re free and conveniently at your fingertips! New and feeling confused? If so, then please reach out to me by text or, even better, in person at the shop (I’m usually in from 9-3). Our heartfelt condolences go out to Mike G. on the recent loss of his mother and to Kendall T., who lost her father over the weekend. Happy Birthdays to Johnny W. (Monday), Ian (Tuesday) and Andrea (60 on Friday...say what?!). A fond farewell to our Kim V., who will be moving to NYC this month.. We’re really going to miss you, Kim!! And a big welcome back to longtime BB friend Katie Walker, who will be moving back to Cville next week to work at UVa! I hope to see many of you this Wednesday! Coach Mark 434-962-1694 (text) WEEK of JUNE 14 *Speedsters = 23-30 miles MONDAY June 14 *Speedsters = 4-6 miles total at AHR, with the middle mile at 10K-10 mile pace on flatter terrain WEDNESDAY June 16 We will meet outside the Albemarle High School track at 5:30am...come join us! ***Please note for those running the hilly fartlek that I’ll have the loop course marked. *Speedsters = 4 x Hilly fartlek loops over on the paved paths at Charlotte Humphris Park as follows: 1 loop at 20 seconds faster followed by 20 seconds slow 1 loop at 30-30 1 loop at 60-30 1 loop back at 20-20 Try to make each loop faster than the previous one. The key is to focus on form for the faster sections. Use your upper body/core (torso and arms) to lift your knees. Always keep your mechanics under control, so no straining! SATURDAY June 19 *Speedsters = 8-9 miles total as follows: -2-3 miles at AHR -14 minutes at HMP (half marathon pace)-10 mile pace -2 minute slow recovery -8 minutes at 10K pace or faster -1 minute slow recovery -4 minutes at 5K pace or faster! -1 mile cooldown at AHR Flatter course SUNDAY **Come join us for 4-5 relaxed and social miles at 6:45am in the Greenberry’s parking lot in Barracks Road. June 15 — One more episode of the Zoom-based Trackville Talks coming up tomorrow evening (Tuesday at 7:00 pm). This time, they're featuring Mikaela Meyer, the newly crowned NCAA 800 meter champ, will be on, in addition to the Reebok Team and the legendary Paul Ereng, UVa's only Olympic Gold medalist (1998 Seoul Games in the 800).
Hi, everyone,
Cynthia and I are getting away (6/4-6/11) for our first vacation since before the pandemic, so I’ll be missing you on Wednesday but you will be in very good hands with Captain Harry. And while on vacation, I’ll be away from my phone throughout the day but will check my texts in the evening, if you should have a new injury crop up. It’s been so great to have so many of you coming out on Wednesday morning these first few weeks back and I’ve been especially impressed with the number of new folks joining us. Please give me a shout, if you’re new and feeling lost. Some of you will be running your first workout this Wednesday (Speedsters and October marathoners) and I ask that you please, after warming up at AHR and doing your dynamic drills, run the first lap of the fartlek gently, so as to safely ease your body into the actual speed section of the workout. So, make those first three to four 30 second surges your SLOWEST. And remember: surges are NOT sprints...they’re simply very controlled pickups, focusing on form and using your upper body to lift your feet off the ground, at a designated pace (use Adrian’s pace calculator and my pace chart below as your guide). Captain Harry will get you into your pace groups once you’re down at the cinder track. VOLUNTEER call: I could still use a few more volunteers for the Bruce Barnes Mile on June 12th. Please text me at 434-962-1694 if you can lend a hand. Thanks! Happy Birthdays to Susan H. (Monday), Katie R. and Patrick M. (Wednesday) and Brian H. (Thursday)! See you at the BB Mile or next Wednesday! Coach Mark 434-962-1694 (text) WEEK of JUNE 7 *Speedsters = Recovery week, so drop your normal weekly mileage by about 25-30% MONDAY June 7 *Speedsters = 4-5 AHR miles with 6 x 12 second hill form surges (towards the latter portion of the run), focusing on using your upper body to lift your knees. No sprinting and please use a moderate hill. Take a slow 48 second recovery in between each. WEDNESDAY June 9 2 mile pace = 10 seconds/mile faster than 5K pace 5K pace = 15 seconds/mile faster than 10K pace 10K pace = 15-20 seconds/mile faster than 10 mile pace 10 mile pace = 10 seconds/mile faster than HMP (half marathon pace) HMP = 25-30 seconds/mile faster than MP MP = about 60-90 seconds faster than your AHR AHR = as slow as it takes to keep your heart rate around 140 and you feeling VERY comfortable! ***I’ll miss seeing you, as I’ll be away, but please join Captain Harry at the AHS track at 5:30am for the following: *Speedsters = Run down to the Jack Jouett flat cinder track and, after doing your dynamics, run the following flat fartlek in pace groups: 5 laps of 30 second surges at 107-110% of 10 mile pace (~5K-2 mile race pace) with a slow 30 second recovery in between each. IMPORTANT: Ease into the actual workout by making your first lap of surges your very slowest. This will allow your body to safely warmup properly. The cinder track is about 3 laps to the mile. SATURDAY June 12 *All the best to those racing the Bruce Barnes Mile! *Speedsters NOT racing the BB Mile = 6-8 miles total as follows: -2-4 miles at AHR -3 mile progression run (on a flat course): 1st mile at 98-100% of 10 mile pace /2nd mile at 102-103% /3rd mile faster. No break in between the miles. -1 mile at AHR SUNDAY June 13 Come join us for 4-5 relaxed social miles at 6:45am at the Greenberry’s parking lot in Barracks Road. Golly, was it ever great to be back together again as a crew last Wednesday, as close to 75 of you showed up for our first group run in 15 months! It was a real thrill for your coach!
We will continue to run some slow and relaxed AHR miles this week, in an effort to have everyone, especially our new folks, find their comfortable pace group. Thanks for your patience as we build our bases and pace group partnerships. In the meantime, I’m excited to announce a new concept for this summer: The “DawnBreaker Race Series” In my ongoing efforts to cultivate a fun and competitive running culture where you all can improve and excel, while enjoying one another’s company, I’ve created a Wednesday morning trio of summer monthly races, called the DawnBreaker Race series. This optional Triple Crown summer series will start with a 2 miler and finish out with two 5K’s. Each of the three races will have two fast course options: Either totally on the track or an on/off course. The goal is to get you to a p.r. within the comfort of our Wednesday morning setting. Here’s the schedule I have planned for you (all will start at 6:00am after you’ve completed your warmup and dynamics): June 23 = DawnBreaker Two Miler July 21 = DawnBreaker 5K August 18 = DawnBreaker 5K Championship ***This new series is totally optional, as it’s simply a convenient and free racing option. ***VOLUNTEER call: I need about 6 folks to help me with the Bruce Barnes Mile on June 12 from about 8:00-8:45. Please text me if you can lend a hand. Much appreciated! Speaking of volunteers, here’s a big thanks to Leah and Captain Harry for all their ongoing help in getting these weekly messages and other things out to you. *The beautiful new Curtis Elder track at CHS will be officially dedicated and will host its first track meet ever this Tuesday at 4:30. Come join us. NEW and feeling lost? Please give me a shout (text or personal visit) before Wednesday. Happy to help! I hope to see another big crowd this coming Wednesday morning. Happy running! Coach Mark 434-962-1694 (text) WEEK of MAY 31 All Speedsters should be working on building their weekly base mileage by bringing it up 10-15%/week. All of your miles, unless I say otherwise, should be run at your slow and relaxed AHR (60-90 seconds/mile slower than your MP and at least 2 minutes slower than your 5K pace), which for many of you is the single hardest thing to accomplish with your weekly training regimen! Remember: the slower the better! That way you can knock your workouts out of the park! *Speedsters = 23-30 miles MONDAY May 31 *Speedsters = 4-6 AHR miles with 6 x 12 second hill form surges. These are not sprints but light surges (~2 mile-5K pace) up a moderate (not steep) hill, where you work on using your upper body (core) to lift your knees and feet off the ground. Run these hill surges towards the latter portion of your total run. Take a very slow 48 second recovery in between each hill surge. . WEDNESDAY June 2 ***Come join us at the AHS track at 5:30am ALL paces encouraged but please have a minimum of a recent 5 mile run in your training log. *2 Mile Time Trial option: I will be offering a 2 mile time trial (in pace sections) at 6:00am, for any of you who want to see where you’re currently at. *Speedsters = Another week of AHR running in Pace Groups SATURDAY June 5 *Speedsters = 7-8 miles total with the following workout: After a 3 mile warmup at AHR, do some dynamic drills and then run on a rolling course: -12 minutes at 98-100% of 10 mile pace -slow 2 minute recovery -6 minutes at 100-103% of 10 mile pace (~10 mile to 10K pace) -slow 1 minute recovery 3 minutes faster! Cooldown for at least 1 AHR mile afterwards **IMPORTANT: Use Coach Adrian’s pace calculator to figure out your personal percentages. https://www.albemarlexc.com/coach-lorenzoni-s-calculator |
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