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.
A few things of note for the week:
-This grueling heat and humidity are showing no signs of breaking over the next 10 days so please continue to be extra cautious with hydrating and your electrolyte input and, above else, dialing back your paces for ALL of your runs! And a big thanks for not “stating the obvious” regarding the weather on Wednesday mornings. Remember: spin it positive!
-If you’d like to do more miles than my suggested weekly mileage, please feel free to add them on. Some of our Speedsters like to get into the 40+ range and several of our BB marathoners seem to thrive on 60+. As long as you keep fatigue low and balance in your lives, I’m all for it!
-I could use about 8 more folks to help me with the NPR 5K this Saturday morning. Please text me if you can lend a hand from 7:15-8:15 at Towe Park. Thanks!
-CTC Track Meet this Thursday at 6:30 at the brand new Curtis Elder track at CHS.
-The wonderful folks at the Whitehall Community Center have kindly offered a free rental of their place to us, so we’d like to take them up on their gift by having a big Speedsters-Boston Bound family pot luck celebration on Sunday August 4. We thought we’d go with a late afternoon/early evening dinner. Please mark your calendars and stay tuned for more details from Captains Harry and Leah…
-Big Happy Birthdays to Anne C. (60 on Monday!!), Mark H. (Wednesday), Jane J. (Saturday) and Mike S. (50 on Sunday!)
I hope to see lots of you on Wednesday.
434-293-3367 (day phone)
WEEK of JULY 15
***REMEMBER: ALL of your weekly miles should be run at your AHR pace (80% of MP or 75% of Half marathon pace), unless I indicate otherwise. This is the biggest key to your training!
*Speedsters = Recovery week: Drop your current weekly mileage by 25-30%
MONDAY July 15
***IMPORTANT: These Monday “light workouts” are an OPTION. If you’re finding that you’re not recovered by Wednesday morning please go back to straight AHR mileage on Mondays.
*Speedsters = 4-5 miles as follows: 1-2 miles at AHR/2 miles at 10 mile-HMP/ 4 x 15 second hill surges/1 mile at AHR
*Speedsters racing at the CTC Track meet on Thursday: 6 x 200 starting at 107% of 10 miler pace for the first and working your way to 111-113% . Take a very slow 400 jog in between each.
WEDNESDAY July 17
**Please meet me at the UVa track parking lot at 5:30am for the following workouts:
**IMPORTANT…Please read: The purpose of this week’s FA (Form Acceleration) workout is to have you focusing heavily on getting your form in place. Teaching yourself to use your upper body (glutes, gut, arms and torso) to propel your legs is key in reducing leg injuries and increasing efficiency. These are not “all-out sprints” but should be run at a faster pace. So, let’s do a LOT more dynamics prior to this speedy workout so we complete it safely.
We will be repeating this fast twitch form workout once every 4-5 weeks.
-1 mile on the magic carpet at 98-100% of 10 miler pace
-then jog onto the track for the following FA (Form Accelerations) workout:
**Take a slow 90 second to 2 minute slow jog in between each FA.
-100 at 110-112%
-120 at a faster pace
-140 faster pace
-160 faster pace
-180 faster pace
The key is to focus on form on all of these short accelerations. Absolutely NO straining…keep it fast but relaxed as you focus on using your upper body to lift your knees. Nose over toes!
-Finish with 1 more mile back on the magic carpet but faster than the first mile
**Those racing the NPR 5K on Saturday = 6 x 200 starting at 5K pace and increasing the speed with each one. Take a very slow 400 jog in between each.
****NEW? Then please give me a shout BEFORE Wednesday morning so we can chat about the best and safest way to get you engaged with the group.
SATURDAY July 20
**Hope many of you will join us in supporting NPR radio by running or walking the PR 5K at Towe Park
5K-10K = 6 miles as follows:
-2 miles at 75-80% of 10 miler pace
-1 mile at 98% of 10 miler pace
-1 mile at 100%
-1 mile at 103% or faster
-1 mile at 75-80%
Half marathoners = 8 miles as follows:
-2 miles at 75-85% of 10 miler pace
-2 miles at 93% of 10 miler
-3 miles at 98% of 10 miler pace (which should be your HMP)
-1 mile cooldown at 75-80%
Suggested MILEAGE for the WEEK of JULY 8
5K-10K = 20-30 total miles
Half Marathoners = 30-35 total miles
MONDAY July 8
*Speedsters = 5-6 total miles with 6 x 60 seconds surges (in the middle of the run), on a very FLAT surface, at 103-105% of 10 miler pace with a 60 second slow recovery in between each. Reminder: Dynamics prior to the surges!
WEDNESDAY July 10
***Please join me at 5:30am outside the UVa track for the following workouts:
*Speedsters = 3 x 1.5 miles starting at 100% and working to 104% with a slow 3 minute recovery in between each. We will start at the 2 mile mark of the Ten Miler course and run up to the Chapel and back down to Engineers Way on McCormick.
SATURDAY July 13
*Speedsters = long slow run Saturday.
Hydrate throughout…carry a bottle so you can sip a few ounces every 4-6 minutes.
-5K-10K folks = 8-9 miles at 75% of 10 mile pace
-Half marathoners = 10-12 miles at 70-75% of half marathon
Come join us for 4-5 relaxed recovery miles at 6:45am at Greenberry’s in Barracks.