I’m including a video, so I’ll keep this brief.
My main message this week is to respect and partner with this relentless heat by slowing it way down, getting out extra early (like 5:30) and stay on top of your refueling!
And I think it’s really great that many of you are taking a break from “training hard for a race or races” and are simply just getting out for some relaxed weekly AHR miles during this unique time. As long as you keep moving, I’m happy! Plus, AHR miles are a great way of building your aerobic foundation.
Thanks to Jen H. for compiling all of the results you’ve sent from the Spring Triple Crown. Please send her your times, if you haven’t already done so (firstname.lastname@example.org).
And a huge thanks to Leah and Harry for all their volunteer help with getting the word out to you each week.
Happy 60th to Jerri Emm today! Welcome to our ever-growing “60+ Group”! And Happy Birthdays to Jane J. (Monday), Mike S. (Tuesday), Tammy M. (Wednesday) and Jeremy (Wednesday).
Hope you get to watch the video. If not, then I hope to see you in your hip looking masks sometime this week. Keep cool by being smart and chilling with your paces!
WEEK of JULY 20
***IMPORTANT: Because of the intense heat and humidity, I’m cutting back on the speed and asking you to simply run as SLOW as it takes to feel really comfortable (unless I indicate otherwise).
-Half marathoners = 25-35 miles
-5K-10K racers = 20-30 miles
MONDAY July 20
*Speedsters = 4-6 AHR miles with 5 x 12 second flat surface form surges with a slow 48 seconds recovery in between each
WEDNESDAY July 22
*Speedsters = Short and sweet hilly fartlek (please get out extra early) as follows: 30 seconds faster (sub 5K pace) followed by 45 seconds very slow x 15 over a rolling to hilly course.
SATURDAY July 25
***HYDRATE and ELECTROLYTES throughout!
*100K Club = 20K (12.4 miles) nice and relaxed, due to the heat! I’ll have a course marked at Sugar Hollow (and a map of Riverview) but you’re free to do it anywhere else you’d like, including incorporating it into your longer run.
*Speedsters 5K-10K = 8-9 slow AHR miles
*Speedsters Half marathoners = 11-14 slow AHR miles
We are all deeply saddened by the sudden passing of Adam Kannapell. He was a joyous presence at so many of our local races over the years, as he, thanks to his dad Joe introducing him to the sport, absolutely loved to compete. I’m personally going to miss visiting with him at the shop, where he would, on a regular basis, passionately recount his racing tales from out-of-town events. Thanks for making us smile, Adam!
Please text or stop by with any new injury issues or training questions. I’m happy to help and have been loving seeing you in person, all masked up, out in front of the shop.
And please do your best to work on your core exercises on a daily basis. 5-10 minutes/day of situps, pushups, planks, balancing and hand weights are all good ways to strengthen your core, which is the main driving engine for our legs and overall distance running and racing efficiency.
I’m continuing to write weekly workouts for four different goals:
1. Those looking to race the 5K-10K distances, including a cool new Women’s and Men’s Four Miler format
2. Those looking to race the Oktoberfest Half Marathon, our fast, virtual version in October
3. Those looking to run the virtual Boston Marathon
4. Those looking to race the Central Virginia Marathon (CVM) in November
*Attention 100K crew: I will be marking out two 20K courses for you in two weeks (weekend of 7/24-7/26). Stay tuned for details…
*Happy Birthdays to Anne C. (Wednesday), Mark H. and Jerri E. (Friday)!
And to you all, if I don’t get to see you in person, please keep staying safe and have a super week!
WEEK of JULY 13
IMPORTANT: Remember that your AHR (Aerobic Heart Rate…in other words, conversational pace) should be at least a minute slower than your targeted MP (marathon pace), at least 90 seconds slower than your HMP (half marathon pace) and at least 2 minutes slower than your 5K-10K race pace goal
-Those training for the 5K-10K distances = ~20-25 miles or more
-Those training for the Oktoberfest Half Marathon = ~25-30 miles or more
*Speedsters = 5-6 AHR miles with 6 x 12 second flat surface surges with a 48 second slow recovery in between each. Focus on form by using your arms and torso to lift your knees. Safely ease your claves and hamstrings into it by making the first surge your slowest!
*Speedsters = Hilly Fartlek Fun!
We will continue to do these hilly fartlek workouts, for two more weeks, as a means of continuing the strength building phase of this cycle. Enjoy!
Find a hilly route and either do loops or out and back, as follows:
-15 seconds faster (~108-111% of 10 mile pace)/15 seconds easy and slow x 3
-60 seconds faster (~102-103% or faster)/30 second slow x 3
-15 seconds faster/15 seconds slower x 3
-90 seconds faster (100-102% or faster)/45 seconds slow x 3
-15 seconds faster/15 seconds slower x 3
-2 minutes faster (98-100% or faster)/60 seconds slow x 3
Make sure to do plenty of dynamics prior to starting the fartlek portion. New and need advice on “dynamic drills”? Please give me a shout.
SATURDAY July 18
5K-10K crew = “15/10/5” (flatter course)
-15 minutes at 93-95% of 10 miler pace
2 minute recovery
-10 minutes at 98-100% of 10 mile pace or faster
-2 minutes recovery
-5 minutes at 102-104% or faster!
Half marathoners = 8 miles total as follows (flatter course):
-1 mile at AHR
-2 miles at 93% of 10 mile pace
-3 miles at 98% of 10 mile pace
-1 mile faster!
-1 mile at AHR
No long-winded video from your coach this week, so please take a few minutes to read my weekly message.
I’m stating the obvious when I say to please be extra cautious with your running during this heat wave. Looks like our cool, beautiful endless spring has now turned into an endless streak of 90+ summer days. The biggest rule of all to follow is stop worrying about pace and to SLOW it down to the point you feel comfortable.
*A big thanks to Matt Haas and the Kiwanis and Leah and Jay (CTC) for helping to set things up for our virtual version of the Independence Day 5K. Looks like many of you jumped in at one of the four courses we offered. And thanks for donating to our friends at BBBS!
*Impressive Improvements: Looks like Coach Adrian is turning many of you into fast milers. I love it, as it’s going to make you all into faster more efficient distance runners this fall and beyond. Here’s just a small sampling from some fast feats summer thus far this summer: Larry S. (8:22 to 7:38), Peter T. (7:35 to 7:05), John C. (6:01 to 5:45), Josh T. (5:18 to 5:08), Chris B. (5:35 to 5:03), Courtney C. (7:15 to 7:01), Jane J. (7:11), Anne C. (6:52 to 6:43) and Erik B. (7:42 to 7:12)! Wow!
*Happy Birthdays to Kristin H. (40 today!), Zen M. (Wednesday) and Sarah W. (30 on Saturday!)!
I’m missing seeing, timing and cheering for you all on Wednesdays but I’m loving how positive you are being. Let’s keep it going!
KEYS to SUCCESS
-Run most of your weekly miles as slow as it takes to feel TOTALLY comfortable (AHR)…the hotter and hillier the slower you need to go! Remember: consistent effort, not pace, is the key!
-Get out extra early (5:00-5:30am) for your runs, especially on Wednesdays and Saturdays
-5-8 minutes of daily core work
-Foam roll every single day, especially on the days you don’t run.
-Make sure you’re adequately hydrated prior to your run
-Replenish your electrolytes during your longer runs
-The first 5 minutes of all of your runs should be the very slowest
-Your long run should never be greater than the sum of all your other runs.
-Try to get at least 7-8 hours of sleep while in training
-New ache or pain? Please communicate with me right away. Don’t wait! Text or stop by outside the shop from 8:30-4:00.
WEEK of JULY 6
***IMPORTANT: AHR = ~70-75% of 10 miler pace or ~80% of MP
-5K-10K summer/fall racers = 20-30 miles (80-85% AHR/15-20% faster)
-Oktoberfest Half Marathoners = 30-35 miles (90-95% at AHR/5-10% faster)
MONDAY July 6
*Speedsters = normal AHR miles with 6 x 15 second flat surface form surges with a slow 45 second recovery in between each
WEDNESDAY July 8
*Speedsters = “Cameron Crazies” anywhere you can find a half mile hilly loop.
Surge hard on the ascents and try to work on an “active” recovery (not as slow as AHR…maybe ~85-90% of HMP) on the descents and flats. Run 6 half mile loops, making each loop faster than the previous (key to the workout). Please note that the loop does not need to be exactly a half mile (anywhere from .4-.6 would be fine). No recovery in between the loops! This is like a glorified fartlek.
SATURDAY July 11
*Speedsters (rolling courses):
-5K-10K racers = 8-9 AHR miles
-Half Marathoners = 10-12 miles all at AHR
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