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5K-10K = 25-30 miles
Half-Marathon - 30-40 miles Monday 9/30 5k-10K = 4-5 miles with 6 x 15 second hill form surges Half- Marathon = 6-7 miles with 6 x 15 second hill surges Wednesday 10/2 Please meet Coach Mark at 5:30 a.m. at the Uva Track Note: Guys racing the Bill Steer's Men's 4 Miler 6 x 400 at pace or faster with 200 jog "Spartan" 5k-10K = 1600 on at 100% of 10 miler 800 off at 93% 1200 on at 103% 800 off at 93% 800 on at 106-107% 800 off 93% 400 on faster Half- Marathon = 1600 on at 100% of 10 miler 800 off at 93% 1200 on at 103% 800 off at 93% 800 on at 106-107% 800 off 93% 400 on faster 800 off at 93% 200 on fastest! Saturday 10/5 All the best to our guys racing the Bill Steer's Men's 4 Miler! We still need lots of race day volunteers PLEASE! Sign up online. A. Men's 4 Miler B. 5k-10K = 9-10 miles at AHR (75% of 10 miler) Half- Marathon = 16-17 miles at AH (75% of 10 miler)
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5K-10K = 20-30 miles Half-Marathoners = 30-35 miles Monday, September 23 5K-10K = Normal AHR miles with 6 x 15 second flat form surges with a 60 second jog in between each Half-Marathoners = 4-5 miles AHR (80%) with 6 x 15 second flat form surges with a 60 second jog in between each Wednesday, September 25 5K-10K = 2 x 1.5 miles on our usual UVA course with a slow 3 mile jog in between each. Run them at 103-105% of 10 miler pace. Half-Marathoners = 3 x 1.5 miles (same pace as other group) Saturday, September 27 5K-10K = 7 miles as follows (flat to gentle rolling course, sugar hollow?) 2 at 93% of 10 miler 4 at 100-103% 1 at 75% Half-Marathoners = 10 miles total (flatter course) 1 at 85% 2 at 95% 4 at 93% 1 faster! 1 at 80%  Mileage 5K-10K = 25-30 miles Half-Marathoners = 35-40 miles Monday, September 16 A = Those who raced 10K - 4 miles AHR B = Those who did NOT race - 5-6 miles AHR Wednesday, September 18 Meet Captain Harry at UVA Track at 5:30 am Thomson/Lewis Mountain Loops x 3 Run Thomson at 100-104% of 10 miler pace Then run up Lewis Mountain at 30-30 fartlek Try to run each loop faster than the previous Saturday, September 19 5K-10K = 8-10 miles at 75% of 10 miler pace Half-Marathoners = 15-16 miles at 75% of HMP  Well, we’re off for our Walk across England, so I’ll miss seeing and talking to you over the next three weeks. Please lean on Alec, Audrey, Harry or Leah, depending on what your needs are, for any of the things you would normally come to me about. Here’s their contact information: *Alec- Any training and injury questions- 434-962-2366 or alec@raggedmountainrunning.com *Audrey- Any nutrition, Garmin or injury questions- 434-962-4332 or audrey@raggedmountainrunning.com *Captain Leah- communication and “housekeeping” issues. You know how to get in touch with her Also, remember to stay in the middle of the road if you’re racing The Pepsi 10K…bad camber!! Here’s wishing each of you a wonderful and, hopefully, cool three weeks of training. I’ll look forward to seeing you when we arrive back on the 29th! Cheers! Coach Mark WEEK of SEPTEMBER 9 Speedsters: 5K-10K = 20-25 miles Half marathoners = 30-35 miles or more MONDAY September 9 *Speedsters = 4-6 miles at 75% of 10 miler pace with 6 x 30 second form surges on a flat surface with a 60 second jog in between each WEDNESDAY September 11 ***Please meet Captain Harry at the UVa track at 5:30am for the following workouts: *Speedsters = Cameron Crazies x 5. Surge all of the ascents and active recovery on the descents. Try to run each half mile loop a bit faster than the previous. I’ll have Leah send you the map of the loop. ***Racing the Pepsi 10K? Then run 3 x Cameron Crazies SATURDAY September 14 *All the best to those of you racing the Pepsi 10K! I’d love to see as many of you as possible run this race, if you can. Stay in the middle of the road! *Speedsters NOT racing the Pepsi 10K = 5 mile progression run as follows (flatter course): -1 mile at 98% of 10 mile pace -1 mile at 100-102% -2 miles at 103-104% -1 mile faster! SUNDAY September 15 Come join the social crew for 4-5 relaxed recovery miles at 6:45am at Greenberry’s  Wow! We had such a great complete group effort at the Women’s Four Miler yesterday, as so many of you had amazing performances and so many other Speedsters/BB folks were selfless volunteers!
Here’s just a small sampling: *Blue Ribbon Age Group winners -Ali K., Kate G., Jen H. and Hosni! *2nd Place AG -Rachel T., Sophie L., Kate J., Ancolien, Charlotte P. *3rd /4th place AG -Kim V., Lauretta, Teresa, , Allie, Becky, Gaby, Laura, Beth, And our Speedsters team had a great outing as they took second to the mighty RMR women! Way to go and a huge thanks to the all 60 of our Speedster/BB volunteers! And congrats to Audrey and Nicole and to their race committee (Jim B., Ellen, Lisa, Dennis and others) for organizing one dandy of an event! And check out Rachel‘s wonderful article in today’s Daily Progress. This is a break week for our Speedsters, so I’ve got some fun team running games planned for Wednesday. I do hope you will join me for this. Cynthia and I will be heading off for our walk across England next Sunday (9/8). This is a longtime dream come true and it also represents our longest vacation (3 weeks) of our 39-year marriage. So, because we’ll be off the grid from 9/8-9/28, I’d love to be able to answer any training questions you might have, or anticipate having) sometime this week, before we go. After that (until late September) my son, Alec, who is an outstanding coach, or Captain Harry will be your go-to experts. I will send all of your workouts to Harry and Leah before I go and they will continue to email them out to you, on a weekly basis on Sundays, as usual. I hope to see or hear from you this week. I continue to be in awe of the way you all click as a group. Thanks for treating me to such a special experience as your coach. Mark 434-293-3367 434-962-1694 (text) WEEK of SEPTEMBER 2 *Speedsters = Recovery week! IMPORTANT: This is our annual break time, when, I like to give you a small break in the fast action, before we fire things back up again for the fall push. This not only gives you a physical break but also a mental one, as you reset your mind towards a competitive fall season, where we will be going hard for the next two months. So, please drop your weekly mileage and please come join us this Wednesday for some fun “running games”! Pool miles count! MONDAY September 2 *Speedsters = 3-5 miles at AHR (75% of 10 mile pace) WEDNESDAY September 4 ***Please join me at the UVa track at 5:30am for the following workouts: *Speedsters = “The Speedsters Team Running Games”! Please come join me for what I hope will be a fun time with team running games…low key, so even those who raced The Four Miler are encouraged to join in! SATURDAY September 7 *Speedsters = Long AHR run Saturday -5K-10K = 8-9 miles at 75% of 10 mile pace -Half Marathoners = 14-15 miles at 75% of HMP SUNDAY September 8 Please join us for 4-5 social AHR miles at 6:45am at Greenberry’s. Happy Birthday, Katherine Laughon! |
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