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Hi, everyone,
I’m getting this out early since Cynthia and I will be out of town on Sunday (in the mountains) celebrating our 41st Anniversary. So, I’ll make this very brief (yippee for you). **VOLUNTEER CALL: I’ve been overwhelmed with the number of you who have offered to volunteer at the Women’s Four Miler on September 4th. This means so much to Audrey, Cynthia and myself. I still could use about 8 more parkers, which is an easier job this year, since we have less cars and they’ll be spread out over three time slots (plus you don’t have to arrive quite so early to start volunteering). Please text me (962-1694) if you can lend a hand. Thanks so much! Next Saturday is such a truly special time of year. I love how it brings so many of us together to either race or volunteer at this iconic community event, as we all gather to celebrate our wonderful friendships and to support, in solidarity, the greater cause of fighting breast cancer. I can’t tell you just how much it personally means to me to see so many of you out at Foxfield for this special occasion. This will be my 39th year of rolling out of bed at 3:30 to go set things up and to watch the dawn bring light to this stunning location. I can’t wait! See you Wednesday or next Saturday! Coach Mark 434-962-1694 (text) Speedsters Swag You asked, we've delivered! You can now order Speedsters and CTC swag on-demand. WEEK of AUGUST 30 *Speedsters 5K-10K = Recovery week, so please drop your normal weekly mileage by at least 30% *Speedsters running a Half marathon this fall = Recovery week so please drop your normal weekly mileage by at least 30%. MONDAY August 30 *Speedsters = 4-5 AHR miles with 6 x 12 second hill form surges with a very slow 48 second recovery in between each. WEDNESDAY September 1 ***Please join us at the AHS track at 5:30am for the following workouts. We also have folks join us who are not in training for a race but are looking for some relaxed running company. *Those Speedsters or BB folks “racing” the Four Miler on Saturday = 3 of our half mile grass loops (1.5 miles) at 15 seconds at race pace or slightly faster followed by a longer 30 second slow recovery. Second option: Sleep-in and run this type of workout later on in the day. *Those Speedsters not racing on Saturday = Spartan as follows: -1600 on the track at 98-100% of 10 mile pace -straight into our half mile loop off track at 93-95% of 10 mile pace -1200 on track at 101-103% or faster -half mile off loop at 93-95% or faster -800 on track at 104-107% or faster -half mile off loop at 95% or faster -400 on track at 110% or faster -half mile loop off at 95% or faster -200 on track at a fast but relaxed pace (no straining!) SATURDAY September 4 *Wishing all of our Four Miler racers the very best out at Foxfield and a huge thanks to those of you who are joining me as a volunteer! ***Speedsters NOT racing the Four Miler: *5K-10K folks = 6 miles total with a 3 mile progression run as follows (flatter course): -2 miles at AHR -1 mile at 100% of 10 mile pace -1 mile at 103-104% -1 mile faster! -1 mile at AHR *Half marathoners = 8 miles total with a 5 mile progression run as follows (flatter course): -2 miles at AHR -2 miles at 98% of 10 mile pace -1 mile at 100% -1 mile at 101-103% -1 mile faster! -1 mile cooldown at AHR *IMPORTANT SPEEDSTERS NOTE: Because many of you are volunteering at the Four Miler with me, I’ve got three other options for your Saturday workout:
***IMPORTANT BB NOTE: Because so many of our Boston Bounders are “running” or volunteering at the Four Miler you have two other option days for your long run:
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Hi, everyone,
I’m in awe of our folks who not only showed up on the warmest and most humid morning of the week but who also competed so well in our abbreviated 2 mile race last Wednesday. We had several folks knock big chunks of time off their previous 2 mile time, which is mighty impressive considering the challenging conditions. Way to go! Sara N. topped the masters division in a 5K race in southwest Virginia over the weekend, as she sped to a dandy 19:34! How cool is that?! ****VOLUNTEER CALL: I’m looking for about 25 volunteers to help me at the Women’s Four Miler on Saturday September 4 out at Foxfield (grass course again). I’d really appreciate the help (and it includes a technical running hat). Looks like the humidity and heat are back for at least one more week, therefore, once again, I’m reminding you to slow all of your paces down to the point that your perceived effort is the same as it would be during cooler weather. This helps with keeping your ever important fatigue factor as low as possible, so as to avoid injury or burnout. Please call on me first with any new issues that may have cropped up. ***Happy Birthdays to Michelle P. (Monday), Maureen P. (Tuesday), Nicolein (Saturday) and Leslie L. (the Big 50 on Sunday)! I hope to see many of you on Wednesday! Cheers, Coach Mark 434-962-1694 (text) or stop by from 9-2 most everyday. WEEK of AUGUST 23 *Speedsters 5K-10K racers = 22-30 miles or more *Speedsters aiming for a fall Half Marathon = 28-35 miles or more MONDAY August 23 *Speedsters = 5-6 total miles at AHR with 2 of those miles at tempo pace of 100-103% of 10 mile pace (on very flat terrain) WEDNESDAY August 25 ***Please join us at 5:30 am at the AHS track “Mile Circuits” -run a fartlek of 15 seconds faster (no sprinting)-followed by 15 seconds slower for our half mile perimeter loop. Ease into the first few 15 second pickups. -Go immediately into a 800 on the track starting at 10K-10 mile pace (100-103% of 10 mile pace or 106-109% of MP) for the first circuit. -Take a slow 90 second recovery and then repeat but faster *Speedsters = Mile Circuits x 4 SATURDAY August 28 ***IMPORTANT: Make sure to stay hydrated and fueled throughout your workout and get something extra into your system within 20 minutes of completing your run (energy bar, banana, Gatorade or chocolate milk). *Speedsters 5K-10K = 8 miles total as follows (on terrain that mimics your race course): -2 miles at AHR -15 minutes at 100% of 10 mile pace or slightly faster -2 minutes slow recovery -10 minutes at 103-104% or faster -1 minute slow recovery -5 minutes faster! *Speedsters Half Marathoners = 10 miles as follows (on terrain that resembles your race course): -1 mile at AHR -1 mile at MP (~30 seconds slower than HMP) -5 miles at HMP -2 miles faster! -1 at AHR Hi, everyone,
Two months ago I wouldn’t have believed that I’d have to be delivering this message. We were almost out of the woods with this virus and feeling safer all the time, as so many of us were getting vaccinated, and life was slowly but steadily “getting back to normal”. It has felt so comfortable for all of us on Wednesday mornings, since we started back with our group training again in May. But now, with this new deadly variant gaining steam on a local level, I’m having to, as your coach, make the hard decision to ask that any of you (if there are any) who are NOT fully vaccinated to please wear a mask at ALL times (yes, even when you’re running the workout) on Wednesday mornings. I understand that masks can be very uncomfortable to run in, especially in this humid weather, so, if you don’t want to wear one you have the option of running the workout elsewhere. Throughout my forty plus years of coaching, I have always had “keeping all of my athletes safe” to be my primary goal and never has that been more real than during this pandemic. As your coach, I take this role and responsibility very seriously. I, like many of you, am very frustrated that we seem to be going backwards again. Selfishly, I’m extremely worried about the health of my two young grandchildren, who cannot receive the vaccine yet. I won’t feel relaxed until that day comes. If you have any issues with this new protocol and wish to discuss it with me in private please feel free to call me. Thanks, everyone for understanding and respecting your coach’s wishes. You all mean the world to me. Mark 434-962-1694 (text) Or call 434-293-3367 WEEK of AUGUST 16 *Speedsters 5K-10K = ~22-30 miles (~85% AHR/15% faster) *Speedsters aiming for a fall half marathon = ~28-35 miles (~85% AHR/15% faster) MONDAY August 16 *Speedsters 5K-10K = 4-6 AHR miles with 5 x 12 second hill surges focusing on upper body form. Take a slow 48 second recovery in between each. *Speedsters aiming for a fall half marathon = 4-6 AHR miles with 5 x 12 second hill surges focusing on upper body form. Take a slow 48 second recovery in between each. WEDNESDAY August 18 Come join us at 5:30 am at the AHS track for the following options: **DawnBreaker Race #3! The last race in our summer series will be a 5K run over what I hope you will find to be a fast course. -1800 (4.5 laps) on the track -half mile loop off the track -1200 (3 laps) on the track -half mile off the track -Finish with 1 lap on the track (I’ll have the exact measurement ready by Wednesday) Take it nice and slow for the first 600 on the track, as you let your body gently ease into race mode. I’m hoping many of you will use this unique early morning opportunity to go for a fast time. Let’s have some fun! **Not in training for any specific race but looking for some running company? Then come run some relaxed social miles. SATURDAY August 21 ***Long run Saturday... practice hydration and nutrition throughout. Electrolytes are key! Gu has a new product that Dr. Weltman (my Exercise Physiologist mentor) says gives you the very best combination of key ingredients needed to sustain you on a longer run. It s called Gu “Liquid Energy” and comes in liquid form (in small packets) to boot! Stop by sometime and Audrey will give you a full explanation as to why Dr. Weltman thinks it’s the best. *Speedsters 5K-10K crew = 9 miles total as follows: -7 miles at AHR -2 miles faster (100% of 10 mile pace or faster) On a rolling to hilly course *Speedsters Half = 13-15 miles total as follows: -11-13 miles at AHR -2 miles at 98-100% of 10 mile pace (or faster) On terrain similar to your race course Hi, everyone,
Two months ago I wouldn’t have believed that I’d have to be delivering this message. We were almost out of the woods with this virus and feeling safer all the time, as so many of us were getting vaccinated, and life was slowly but steadily “getting back to normal”. It has felt so comfortable for all of us on Wednesday mornings, since we started back with our group training again in May. But now, with this new deadly variant gaining steam on a local level, I’m having to, as your coach, make the hard decision to ask that any of you (if there are any) who are NOT fully vaccinated to please wear a mask at ALL times (yes, even when you’re running the workout) on Wednesday mornings. I understand that masks can be very uncomfortable to run in, especially in this humid weather, so, if you don’t want to wear one you have the option of running the workout elsewhere. Throughout my forty plus years of coaching, I have always had “keeping all of my athletes safe” to be my primary goal and never has that been more real than during this pandemic. As your coach, I take this role and responsibility very seriously. I, like many of you, am very frustrated that we seem to be going backwards again. Selfishly, I’m extremely worried about the health of my two young grandchildren, who cannot receive the vaccine yet. I won’t feel relaxed until that day comes. If you have any issues with this new protocol and wish to discuss it with me in private please feel free to call me. Thanks, everyone for understanding and respecting your coach’s wishes. You all mean the world to me. Mark 434-962-1694 (text) Or call 434-293-3367 WEEK of AUGUST 16 *Speedsters 5K-10K = ~22-30 miles (~85% AHR/15% faster) *Speedsters aiming for a fall half marathon = ~28-35 miles (~85% AHR/15% faster) MONDAY August 16 *Speedsters 5K-10K = 4-6 AHR miles with 5 x 12 second hill surges focusing on upper body form. Take a slow 48 second recovery in between each. *Speedsters aiming for a fall half marathon = 4-6 AHR miles with 5 x 12 second hill surges focusing on upper body form. Take a slow 48 second recovery in between each. WEDNESDAY August 18 Come join us at 5:30 am at the AHS track for the following options: **DawnBreaker Race #3! The last race in our summer series will be a 5K run over what I hope you will find to be a fast course. -1800 (4.5 laps) on the track -half mile loop off the track -1200 (3 laps) on the track -half mile off the track -Finish with 1 lap on the track (I’ll have the exact measurement ready by Wednesday) Take it nice and slow for the first 600 on the track, as you let your body gently ease into race mode. I’m hoping many of you will use this unique early morning opportunity to go for a fast time. Let’s have some fun! **Not in training for any specific race but looking for some running company? Then come run some relaxed social miles. SATURDAY August 21 ***Long run Saturday... practice hydration and nutrition throughout. Electrolytes are key! Gu has a new product that Dr. Weltman (my Exercise Physiologist mentor) says gives you the very best combination of key ingredients needed to sustain you on a longer run. It s called Gu “Liquid Energy” and comes in liquid form (in small packets) to boot! Stop by sometime and Audrey will give you a full explanation as to why Dr. Weltman thinks it’s the best. *Speedsters 5K-10K crew = 9 miles total as follows: -7 miles at AHR -2 miles faster (100% of 10 mile pace or faster) On a rolling to hilly course *Speedsters Half = 13-15 miles total as follows: -11-13 miles at AHR -2 miles at 98-100% of 10 mile pace (or faster) On terrain similar to your race course Hi, everyone,
Hope you’ve been enjoying these cooler mornings. Looks like the next several mornings are going to be more of the same but even cooler. Yippee!! IMPORTANT: At the first sign of pain on one side of the body (one Achilles, one knee, one arch, one hip) stop running and consult with me (text or stop by) ASAP. The sooner we consult with each other the faster we can get you going pain free again. And when you stop by, please bring your training log and your running shoes, as almost all injuries can be traced to something with your shoes or training. I’ve had several good examples of this in the past few weeks, where folks stopped running and got in touch with me right away, so we were able to quickly get to the source and get them back training again. As many of you already know, if you’re looking to run a fast half or full marathon this fall, we’ve got two LOCAL options: Rivanna Greenbelt I on Sunday October 3rd Rivanna Greenbelt II on Sunday December 5th Both events will be run very early in the morning on a super flat certified course with chip timing. Leah is known for organizing top quality events and she and I had a lot of fun hosting two of these races during the pandemic. We received lots of positive feedback from our participants, of which many qualified for Boston or ran fast p.r.’s! And I’ll be writing the late summer and fall programs to prep you for these two events, in addition to my normal training regimen getting you ready for Richmond in mid-November. So, you will have three close-by options for fast times in the full and half. **Sneak preview: Our August “Dawnbreaker 5K” is tentatively scheduled for Wednesday August 18 but, if it looks like it’s going to be hot that morning, I may end up moving it to another date. Stay loose... NEW and feeling lost? Then please get in touch with ASAP, so I can help get you engaged with the right pace group. Big happy Birthdays to Rick K. and Bronwyn (Monday) and Jason B. (Thursday)! And speaking of Rick, a huge round of applause to he and Leah for organizing a very successful CTC Summer Track Series. We broke all previous attendance records with over 125 kids racing each Tuesday throughout July and folks had a great time! More kids races on the way this fall with another Track Meet (date TBD) and at “JackFest II” at Foxfield on October 24th! I hope to see a bunch of you on Wednesday morning! Coach Mark 434-962-1694 (text) p.s. For the first time ever, an Italian is “The Fastest Man in the World”. How cool is that?!! WEEK of AUGUST 2 ***Please try to do some sort of upper body strength training at least 3-4 days/week. 10 minutes/day of pushups, situps, planks and hand weights gets you a long way in helping with your ever important core. *Speedsters who are training for Summer and Fall 5K-10K’s = 22-30 miles or more (~80% AHR/20% faster) *Speedsters who are training for a Fall Half Marathon = 28-35 miles or more (~85% AHR/15% faster) MONDAY August 2 *Speedsters = 4-6 AHR miles with 6 x 12 second FLAT terrain form surges focusing on using your upper body to lift your feet and knees. Take a slow 48 second recovery in between each. WEDNESDAY August 4 ***Aren’t able to join us at the AHS track at 5:30am? Then please do your best to find similar terrain and a track, so you can simulate this off/on workout (the off section should be rolling but not too hilly). **And if you’re just looking for some AHR running company we’ve got some folks doing just. Come join us! It’s “PATRIOT Circuit” time! This popular workout comes courtesy of my son Adrian, who used a version of it to prep his Albemarle athletes for their long distance races. The idea is to have your body experience what it feels like to have to drop the pace after getting your legs tired on the off section. -Start with about a mile off the track at HMP-10 mile pace (~104-106% of MP or 98-100% of 10 mile pace). This off track course will basically be two of the loops we used for the workout last week. -Upon finishing the second loop, slow down as you ease onto the track and then, as soon as you step foot on the actual track, immediately start running a faster 1200 (3 laps) at around 109-110% or faster of MP or 103% or faster of 10 miler pace. -Take a 4 minute slow recovery and repeat the circuit but run the second (or third, if you’re a BB October) Patriot faster than the previous. *Speedsters = 2 x Patriot Circuits SATURDAY August 7 Long run Saturday for everyone *Speedsters 5K-10K crew = 9 miles total as follows (rolling course): -7 miles at AHR -finish with 2 miles faster (~93-98% of 10 mile pace or faster) *Speedsters Half Marathoners = 12-14 miles total as follows (rolling to flatter course): -10 to 12 miles at AHR -2 miles faster (~93-98% of 10 mile pace) |
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