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Greetings, Athletes!
I really enjoyed seeing several of you in Bellair on Wednesday morning. It felt so good to once again simply yell out “Way to go!”, as I clapped for you while I walked around the mile loop. I’ve got some exciting new pandemic proof training and racing plans in the works for the fall that I’ll fill you in on in the coming weeks. Until then, let’s keep it going. A fond farewell to Kate Galie and her family, who moved to New Hampshire earlier this week to be closer to her folks and family. We’ll really miss you! A few things for the week:
Coach Mark 434-962-1694 (text) p.s. No video this week but I do hope to see some of you at the zoom meetings on either Wednesday or Thursday! WEEK of AUGUST 24 *SPEEDSTERS: -Those going for the 5K-10K distance = 20-25 miles -Those aiming for the Oktoberfest Half Marathon = 25-35 miles *BOSTON BOUND -BB #1 (Virtual) = Moderate mileage week (pre-taper) ~35-40 miles -BB#2 (CVM) = “Recovery” mileage week ~30-33 miles total MONDAY August 24 *Speedsters = 4-6 miles at AHR with 8 x 15 second hill surges focusing on upper body form with a slow 45 second recovery on between each *BB#1 = ~5 miles at 80% of MP with 2 of those miles at 108-109% *BB#2 = 4-5 miles at 80% of MP with 2 of those miles at 106-108% WEDNESDAY August 26 *Speedsters = Track workout as follows: -2 x 1000 at 102-103% of 10 miler pace with a slow 3 minute recovery in between each -4 x 400 at 108-110% or faster with a slow 90 second recovery in between each -2 x 1000 faster than the first set! *BB#1 = 7 x 1000 with a slow 3-4 minute recovery in between each ***Please text me for my suggested paces for your specific goal *BB#2 = One more hilly fartlek as follows: -3 x 4 minutes at 106-108% of MP with a slow 1 minute recovery in between each -3 x 30 seconds fast with a 30 second recovery after each -3 x 4 minutes faster than the first set! ***All over a hilly course. SATURDAY August 29 *Speedsters 5K-10K = 7 miles total with the middle 3 miles as follows: -1st mile at 100% of 10 mile pace -2nd mile at 103-105% -3rd mile faster if you can! ***Flatter to rolling course *Speedsters Half = 9 miles as follows: -1 mile at 70-75% of 10 mile pace -1 mile at 93% of 10 mile pace -1 mile at 98% of 10 mile pace -3 miles at 101-102% -2 miles faster! -1 mile at 70-75% ***Flatter to rolling course *BB#1 = Two options on terrain similar to your race course:
*BB#2 = 13 miles total as follows on terrain similar to your race course: -2 miles at 80% -4 miles at 100% -3 miles at 104% -2 miles faster! -1 mile at 80% ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ PRIVATE FACEBOOK GROUP WORKOUTS BLOG PACE CALCULATOR
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Greetings, my athletes!
Hope you’ve had a great week. The heat and humidity finally took a slight break and my gosh, does it ever feel good! I’m so excited about our new grass course at Foxfield that we’ll be using for the Women’s Four Miler and hopefully, if all goes well, the Men’s Four Miler too. Sure, it won’t be as fast as a road course because grass always slows you down, but it’s such a beautiful course as it covers just about every square inch of this magnificent property. I’d strongly encourage all of our females to come join us for this historic journey, even if you simply want to walk it. VOLUNTEER CALL: And speaking of the Four Miler, I’m looking for about 10 volunteers/day (the event is going to be run from Friday September 4th to Labor Day Monday 9/7) to help me with parking and course directing. We would need you from 6:00-8:30am. Please text me at 434-962-1694 if you can lend a hand on any of those days. Thanks so much! It seems weird to be asking for volunteers again, after not having bugged you for the past 5 months... A few reminders of note, even if you’re not training for anything in particular: -Make sure you’re keeping a good JOURNAL, where you’re recording important things like: “how you feel” (1-10), pace of first mile vs. overall pace, nutrition, sleep, any new aches or pains, etc. -The most important days of the week to roll and stretch are your non-running days, as that’s when you tighten up. -Pool running (deep end of the pool) is one of the best ways to cross train and recover. Plus, it counts towards your weekly mileage! -Questions? Injury issues? Please give me a shout. I’m still here to help! Happy Birthdays to Peggy M. (today), Mike G. (Monday), Steve L. (Tuesday), Lauri W. (Wednesday), Bev W. (Friday) and Michelle P. (Sunday)! I hope to see you at some point this week. Happy Running, everyone! Coach Mark 434-962-1694 (text) WEEK of AUGUST 17 *SPEEDSTERS: So, as a reminder, the weekly workouts I’ve written for you are driving you towards two different goals: 1. Those looking to race the shorter distances this fall, from 5K up to 10K, starting with the Women’s Four Miler 2. Those looking to race the Oktoberfest Half Marathon I have set up exclusively for you, my athletes, in early October. SPEEDSTERS *5K-10K crew = 25-30 miles total *Half marathoners = 30-35 miles total MONDAY August 17 *Speedsters = 4-6 very relaxed AHR miles with 5 x 15 second flat surface form surges with a slow 45 second recovery in between each WEDNESDAY August 19 *Speedsters = “Bellair Miles” -5K crew = 3 x 1 mile -Half marathoners = 4 x 1 mile Take a slow 3-4 minute recovery in between each mile I’ll mark a hilly 1 mile course in Bellair for you. Leah will post it for your convenience on blog/facebook. Run the first 1 mile at 100-102% of 10 mile pace 2nd one at 103-104% or faster 3rd and 4th (half marathoners only) ones faster! ***A safe and convenient place to park is in the medical offices spaces next to Bellair Exxon (across from Bellair). That way you can warmup safely in quiet Bellair (just be careful crossing 250). I’ll include the parking in the course map that Leah posts. **Please note: I’ll be doing my morning walk in Bellair that day from 6:00-7:00am, so I hope to see some of you during that time. This will give me my first chance to cheer for you in person since early March (I’ll have my mask on). No, this does not mean I’m encouraging you all to meet as a large group again but pairs or trios seems safe enough outdoors, as long as you don’t get too close to each other, especially after the workout (unless you put your masks back on). I hope to see some of you in Bellair during that time. SATURDAY August 22 ***Attention Central Virginia 100K folks: this weekend is the 25K section of your journey towards earning that CV100K shirt! You can run this 15.5 miler anywhere you’d like. I’m happy to mark out a 25K course along Sugar Hollow if there’s enough interest in having me do so. Please let me know by text if you would like for me to do that (by Wednesday). Otherwise, I’ll leave it up to you to run your 15.5 miles along a course of your own choosing. *Speedsters: rolling to hillier courses please -5K-10K = 8-10 miles all at AHR (~70-75% of 10 mile pace) -Half Marathoners = 14-15 miles all at AHR (~70-75% of 10 mile pace)  Hi, everyone,
I’ve included a video this week, so I’ll let that be my message. https://youtu.be/ygtmDkePIJE Hope you’re all well. We had a truly memorable celebration yesterday, with just our immediate family, for Audrey and Stewart’s wedding. The father of the bride was an emotional mess. Cheers! Coach Mark 434-962-1694 (text) WEEK of AUGUST 10 *SPEEDSTERS 5K-10K = 20-30 miles or more Half Marathoners = 25-35 miles MONDAY August 10 *Speedsters = 4-6 AHR miles at 70-75% of 10 mile pace with 5 x 15 second hill surges focusing on using your upper body to lift your legs as you drive up the hill. WEDNESDAY August 12 *Speedsters = 6 x 800 (2 laps on track or half mile on a flat road) with a very slow 3 minute recovery in between each. I’ll have Leah send you my suggested paces but due to the heat and humidity, I’d strongly suggest slowing these down and grading them on “effort” (in other words, does this feel hard) and not pace! SATURDAY August 15 *SPEEDSTERS= Pace Work Saturday! *5K-10K = 7-8 miles total (rolling course) as follows: -2 miles at 70-75% of 10 mile pace -2 miles at 101-102% of 10 mile pace 3 minute slow recovery -1.5 miles at 103-104% or faster 3 minute slow recovery -1 mile faster! -1 mile cooldown *Half marathoners = 9-10 miles total as follows (flatter course): -1 mile at 70-75% of 10 mile pace -2 miles at 93% of 10 mile pace (MP) -3 miles at 98% of 10 mile pace (HMP) -2 miles faster! -1-2 miles at 70-75% Greetings, to you my wonderful athletes!
I’m hoping you’re all safely managing and enjoying your running as we make our way through this long stretch of heat. You’re probably tired of me reminding you to slow down but, other than having you start you runs extra early, it’s the single best way to partner with this challenging weather. By now many of you will have seen our announcement regarding this year’s Women’s Four Miler. We’re very excited about hosting this special event, in a very safe manner, over the beautiful grass paths of Foxfield and are hoping many of you will reserve a time to come walk or run this magnificent property for the first time. And, if all goes well with this new protocol, we will most likely have the Men’s Four Miler on the same course later this fall. http://www.womens4miler.org Many of you clocked excellent mile times over the past few months with Adrian’s Mile Club and are to be congratulated for your speedy performances. Way to go! And speaking of fast times, Captain Harry celebrated his retirement by racing a fast 5K in Sugar Hollow early Saturday morning as he clocked a super impressive 21:24 (6:53 pace). He’s not ready for that rocking chair yet! Happy Birthdays to Rick K. and Bronwyn (today) and Jason B. (Wednesday)! Stop by or call with any questions or injury issues. I’m always happy to help. I miss seeing you each and every Wednesday morning! Happy Running, Coach Mark 434-962-1694 (text) 434-293-3367 (landline) WEEK of AUGUST 3 SPEEDSTERS: Workouts are geared for:
*Half Marathoners = ~30-35 miles (85% AHR/15% faster) MONDAY August 3 *Speedsters = 4-6 AHR miles with 5 x 15 second hill surges with a slow 45 second recovery in between each. WEDNESDAY August 5 *Speedsters = “Spartan” as follows: -1600 (4 laps) on the track at 98-100% of 10 mile pace -half mile off at 93% -1200 (3 laps) on at 101-103% -half mile off at 93% -800 (2 laps) on at 104-107% -half mile off at 93% -400 on at a fast but relaxed pace! SATURDAY August 8 *Speedsters 5K-10K crew = 8-9 relaxed miles at 70-75% of 10 mile pace. Flatter course *Speedsters Half Marathoners = 12-15 relaxed miles at 70-75% of 10 mile pace. Flatter course |
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