Hi, everyone!

I continue to be impressed with your smarts, as many of you have dialed back your pace expectations during this funky heat and humidity. Looks like the first half of this week is going to be more of the same, so please keep slowing down your paces and focus on “effort”.

And, while I’m in a complimentary mode, I’d like to give a shout-out to all of you who have been doing a great job of communicating with me with things like: new injury concerns, having to adjust your workout week when having to move your Saturday run to Friday or when you’re feeling extra fatigued. I continue to remind you that this level of communication, between us, is one of my favorite aspects of coaching. So, you’re never, ever bothering me!

Happy Birthdays to Lauri (Monday), Bev W. (Wednesday), Michelle P. (Friday) and Maureen P. (50 on Saturday)!

See you Wednesday morning!

Coach Mark
434-293-3367 (day phone)
434-962-1694 (text)

P.S. SAVE THE DATE! 
Jack Fest on Sunday, November 3rd from 1:00-5:00PM at Panorama Farms
https://www.jackfest2019.com/

VOLUNTEERS NEEDED!
https://www.cvilletrackclub.org/volunteer.html

Suggested MILEAGE for the WEEK of AUGUST 19
*Speedsters:
5K-10K = 20-30 miles or more
Half Marathoners = 30-35 miles or more
***Please note that BB Group #1 is now SEPTEMBER and no longer July marathoners. So, then #2 is October and #3 is November.
And, as a reminder, Pool miles count towards your total weekly mileage!

MONDAY August 19
***IMPORTANT reminder: Please eliminate any type of surge (flat or hilly), if you’re prone to hamstring, calf, glute or Achilles issues, unless you do them very conservatively. The thing is, if you do run these properly and without straining, they actually work to help strengthen these key muscle groups. But no worries, if you can’t do them without risk of injury.

*Speedsters = 4-5 miles at 75-80% of 10 mile pace with 5 x 12 second hill surges

WEDNESDAY August 21
Please meet me at the UVa track at 5:30 am for the following workouts…
*Speedsters…two-part workout as follows:
-Two mile time trial: first lap at 100% of 10 mile pace and then pick it up with each lap. Your second mile should be much faster than your first and you should be feeling like you’re working really hard over the last few laps.
-followed by a 1 mile very slow cool-down recovery at 75-80% of 10 mile pace
-More dynamic drills and then…
-finish with an abbreviated version of our FA (Form Accelerations) workout as follows:
-100 at 110-112%
-120 faster pace
-140 faster pace
-160 fastest pace!
Take a very slow 300 meter recovery (at least 90 seconds) in between each surge.
Finish with a Tunnel of Love

SATURDAY August 24
*Speedsters:
Two Options:
A. Those racing the Four Miler = 7 miles at 75-80% with the following fartlek in the middle to latter portion of the run: 60 seconds at 108-112% followed by 60 seconds slow x 8
B. Those 5K-10K folks not racing the Four Miler = 8-10 miles at 75% of 10 miler pace
C. Those running a half marathon this fall and not racing the Four Miler = 13-15 miles at 75% of HMP

SUNDAY August 25
**Please join us at 6:45 am at Greenberry’s for 4-5 recovery and social miles.

​

Hi, everyone!
 
I sure could use some VOLUNTEER help with the following events. You all are so kind to offer your time whenever I ask to help and that really means a lot to me. Thanks!

The Valley Cup - Wilson Memorial High in Fishersville (just over Afton Mountain) 
Wednesday, August 21 from 5:00pm-6:30pm

The Ragged Mountain Cup at Panorama Farms in Earlysville   
Tuesday, August 27 from 5:00-6:30pm

Women's Four Miler
Saturday August 31 from 5:30am-9:00am

Thanks for continuing to be so positive about your running and training during this heat and humidity. It really does help to dial back all of your paces by 15-30 seconds or more, as we make our way through the end of the summer.
 
***A great big congrats to our Rachel Ward and her husband on the birth of their very healthy (8lbs. 6 ounces) baby girl!
And Happy Birthday to George R. on Thursday this week!
 
Please text me with any questions or issue with your training.
Cheers!
Coach Mark
962-1694 (text)
 
WEEK of AUGUST 12
 
***VERY IMPORTANT: Please take note of this reminder…Your AHR, which is about 80-90% of your total weekly mileage, should be run at 80% of your MP or 75% of your 10 miler pace. This is the single most important facet of your training!
 
*Speedsters = “Recovery mileage” week, so please drop your normal weekly mileage by 20-30%. I’d suggest running less on your normal days or drop a day of running all together. This is very important in helping you avoid overfatigue.
 
*BB Group #1 (July marathoners) = still in recovery mode, so 4-5 miles/run  
*BB Group #2 (September marathoners) = 50 miles or more
*BB Group #3 (October marathoners) = 45-50 miles or more
*BB Group #4 (November marathoners) = 40-45 miles
 
MONDAY August 12
*Speedsters: 4-5 miles with 2 of those miles at HMP-10 mile pace (optional, if it doesn’t tire you out for Wednesday’s workout)
 
*BB Group #2 = 7-8 miles total with 6 x 90 seconds at 108-111% or faster on a very FLAT surface with a slow 90 second recovery in between each.
 
*BB Group #3 = 7-8 miles total with 4 of those miles at 100% of MP. The rest of the miles at 80%. Plus 5 x 15 second hill surges.
 
*BB Group #4 = 7-8 miles total with 3 of those miles at 100% of MP. Plus 4 x 15 second flat surface surges with a slow 45 second recovery in between each.    
 
WEDNESDAY August 14
***Cynthia and I will be driving back from Connecticut today, so Captain Harry will be at the helm. Please join him at 5:30am at the UVa track.
NEW? Then please text me at 962-1694 BEFORE Wednesday morning.
 
*Speedsters:
2 x 800 at 105-107% or faster with a slow 3 minute recovery in between each
8 x 200 at 111-112% or faster with a slow 200 recovery in between each
2 x 800 faster than the first set!
After you last 800 take a slow 4-5 minute recovery and then do 4 x 12 second from surges on the outside lanes of the straightaways with a very slow 45 second recovery in between each.   
 
*BB Group #2: Please text me for your specific times for this workout:
-2 miles
-5 minute slow recovery
-1 mile
-4 minute recovery
-2 miles faster than the first 2 miler!
-Finish with 4 x 12 second form surges along the outside lanes of the straightaways with a slow 45 second recovery in between each.        
 
*BB Group #3 = 15 x 200 in 3 sets of five with a slow 200 recovery in between each. Run the first set at 112-113% and the 2nd set at 115-116% and the 3rd set faster!
 
*BB Group #4 = 7 x Cameron Crazy Circuit loops. Surge the uphills and take an active recovery on the descents. Focus on using your core (arms, torso, and backside) as you try to make each half mile loop slightly faster than the last one.     
 
SATURDAY August 17
***Forming a group for your Saturday workout? Then please let Captain Harry or Leah know about it by Friday morning, so other folks (especially those new to town and new to our group) may join you. Thanks!  
 
**Speedsters:
*5K-10K folks= 2 x 2 miles with a slow 4-5 minute recovery in between. Try to hit the first one at 100% of 10 miler pace and the second one faster! I’d like to see you run this workout in Bellair or along that hilly/flat Riverview/Market/Chesapeake 2 mile loop course (I’ll send a map).
 
*Half marathoners = 3 x 2 miles with a slow 4-5 minute recovery in between each. Run the first 2 miler at 100-102% of HMP and try to get faster with each 2 miler. I’d like to see you run this workout in Bellair or along that hilly/flat loop Riverview/Market/Chesapeake 2 mile loop course (I’ll send a map).
 
**BB Group #2: Please text or call me before Saturday so we can chat about the best long run workout, since some of you are racing on the weekend of 9/1 and others are racing on 9/8.
 
*BB Group #3= 15 miles total as follows on similar terrain to race course:
-2 miles at the same pace you plan to run for the first 2 miles on race day (~95%?)
-8 miles at 100% of MP
-4 miles at 104%
-1 mile at 80%
 
*BB Group #4= 10 miles total, on similar terrain to race course, as follows:
-2 miles at the same pace you plan to run for the first 2 miles on race day
-5 miles at 100% of MP
-1 mile at 104%
-1 mile faster!
-1 mile at 80%
 
SUNDAY August 18
*Happy Birthday Steve L.!
Please join me at 6:45am for 4-5 recovery social miles at Greenberry’s. 

​Greetings, my athletes!
 
Hope you all had a restful weekend and are ready to go again for the upcoming week.
 
I was very impressed with how well so many of you did with your “road mile repeats” last Wednesday. And not a single person complained about the hot and humid conditions. Way to go!
 
Just a few reminders for the week:
*Call on me ASAP (within 24 hours) of a new pain on one side of your body
*Try to get at least 7-8 hours of sleep every night
*Foam roll especially on your non running days
*Try to get in some core work at least 3-4 days/week (I do daily pushups, situps and balancing drills)
*Stay hydrated throughout your Wednesday and Saturday workouts/long runs
*Journal!
 
***NEW? Then please call me before Wednesday morning.
 
***Happy Birthdays to Jason B. (Monday) and Kristin H. (40 on Sunday)!
 
I hope to see you this Wednesday morning…It’s Spartan time!
Coach Mark
434-293-3367 (day phone)
434-962-1694 (text)       
 
WEEK of AUGUST 5
*Speedsters:
-5K-10K = ~25-30 miles
-Half marathoners = ~30-35 miles    
 
MONDAY August 5
***NOTE: If these new Monday “workouts” are making you too fatigued for Wednesdays and throughout the rest of the week, please return to your regular AHR miles with  4-5 x 15 second hill surges  


*Speedsters = 5-6 miles at 75-80% of 10 miler pace with 6 x 90 seconds FLAT surface surges at   107-109% with a very slow 90 second recovery in between each (the track would be great for doing these).  
 
WEDNESDAY August 7
**Please join me at the UVa track at 5:30am for the following workouts (there’s also a group of folks, who are simply running 5-6 AHR social miles too) and try to bring a bottle of iced water:
 
*Speedsters = “SPARTAN” as follows:
-1600 on the track at 98% of 10 miler pace or slightly faster
-800 off at 93% of 10 mile pace or faster
-1200 on at 100-103% or faster
-800 off at 93% or faster  
-800 on at 104-107% or faster
-800 off at 93% or faster
-400 on at 110% or faster
-800 off at 93% or faster
-200 on at your fastest pace of the day!
-After you finish the Spartan take a 4 minute jog and then do one “tunnel of love” on the infield (I’ll explain) followed by 4 x 15 second form surges on the outside lanes of the straightaways (faster pace than the 200) with a very slow 60 second jog recovery in between each.
 
SATURDAY August 10
*Speedsters = Long runs as follows on a course that has similar terrain to your race course:
-Those racing 5K-10K’s = 8-10 miles total at 74-76% of 10 miler pace
-Those racing a half marathon this fall = 12-14 miles at 75-78% of HMP