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Greetings, my friends and athletes! I’m posting a video message on YouTube tomorrow along with this week’s workouts, so I’ll keep this brief. https://youtu.be/GCnA8ztJJhg -If you’d like to race or run the Oktoberfest Half Marathon (an exclusive for you, my athletes) then please sign-up ASAP, as the spots are filling quickly. Let Leah know if you did not receive an email invite link to the race. https://forms.gle/FiQpNHHToVrLYBfd8 -VOLUNTEER call: And speaking of the Half Marathon, I could use some volunteer help from 6:30-9:30 the morning of Sunday October 11. I only need 4-6 folks total. If you can lend a hand please text me at 434-962-1694 Thanks! -The Men’s Four Miler is almost half filled, so, if you’re planning on running it out at Foxfield on Halloween please sign up soon. https://runsignup.com/Race/VA/Charlottesville/Mens4Miler -Check out today’s Daily Progress for a very informative Covid vaccine question and answer article from our very own Bill Petri. Thanks for that, Dr. Bill and thanks for all the amazing ways you’re helping so many! https://dailyprogress.com/opinion/columnists/opinion-commentary-a-safe-covid-19-vaccine-how-when-will-we-know/article_0017118d-f919-5c90-b54d-4fb9e0fde53e.html -A great big Happy Birthday to our beloved Captain Harry this coming Saturday! No new age, which is a bummer for all the 65-69 guys who keep chasing speedy Harry. I hope you get a chance to watch the video. Let’s keep this going! Happy Running, Coach Mark 434-962-1694 WEEK of SEPTEMBER 28 *SPEEDSTERS -Fall Foursome = 20-25 miles or more -Oktoberfest Half marathoners = 25-35 miles or more MONDAY September 28 *Speedsters = 4-6 very relaxed miles with 5 x 12 second hill surges with a very slow 48 second recovery in between each. Focus on from as you use your arms and core to float up the hill each time. WEDNESDAY September 30 ***IMPORTANT: Make sure you’re still doing PLENTY of dynamics before starting your speed workout! *Half Marathon Speedsters = 5 x 1 mile with a very slow 4 minute recovery in between each. Make sure you pace yourself conservatively on the first one for this long workout. This hard workout is just as much mentally challenging as it is physically tough. Pace yourself! See suggested paces below ...you won’t like them but I’m confident that you will nail them! *Fall Foursome Speedsters = Reverse “Ladder” as follows (all on the track): -400 at 103% of 10 mile pace with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -600 at 103-104% with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -800 at 104-105% or faster with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -1200 at 105-107% or faster with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -Finish with 1600 at 107-108% or faster! **Heads up: Do NOT blow out the opening 400 and the first 200. Let your body gently ease into the workout so as to let your fibers warm up even more and so you can feel strong for the 800, 1200 and 1600. Float on those in between 200’s...no straining! SATURDAY October 3 *Speedsters: -Fall Foursome = 7 miles total with the following “16-8-4” workout in the middle on a flatter course: 16 minutes at 93-98% of 10 miler -2 minute slow recovery -8 minutes at 103-105% -2 minute recovery -4 minutes 108-110% or as fast as you can comfortably go! -Half Marathoners = 7-8 miles total with a perfectly executed 3 mile progression effort (in the middle) on a flatter course as follows: -mile 1 at 99-101% of 10 mile pace -mile 2 at 104-106% -mile 3 faster (107% or faster)! This should be a hard effort focusing on making the last half much faster than the first. I’d like to see your total time average be somewhere around 106%. Think of it as a controlled time trial/race! FLATTER course please. 
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Hi, Everyone!
Looks like we’re going to have a week full of cool 55-60 degree mornings and even some forties by the weekend. Yippee! You’re all going to start feeling extra fit, as we finally come out of the hottest summer on record! You are to be commended for making it through it. It will pay off! *Congrats to all of our Boston Marathoners, who ran their postponed “races” over the past week! Some raced it, while others simply enjoyed a long early September AHR run. Joan B. (3:10) and Leslie L. (3:31) actually scored sweet p.r.’s, while Brian O. (3:44) ran a nice B.Q. and Captain Harry and Bob J. cruised along the old Three Bridges course to their 26.2 mile finish and Katie P. logged a relaxed AHR marathon. But Kristin H. is the mileage champ with the longest effort of the week, as she lost track of time and ended up running 29 miles. Say what?! Bob Johnson gets the Geico Insurance award, as he was literally side-swiped by a rogue deer speeding across the road, as he was running his marathon! Other than a sore shin, he (and the deer) seem to be okay... *We had so many excellent performances at the Women’s Four Miler last weekend! Despite the challenging nature of the grass course and the fact that you had to self time while “racing” solo, so many of you clocked impressive times and several took home blue ribbons in their respective age groups. Here’s just a small sampling: Jen, Gaby, Lise, Meg C, Meg T., Megan, Sara N, Sophie L., Rachel B., Elizabeth, Karen T., and Carol W. to name just a few of the many who ran so well over the grass course. And i loved seeing so many Mother/Daughter teams like the Viccelio’s, Gillenwater’s, Hamms, Jacksons, O’Connell’s, Raabs and Martha C. and her mother! Audrey, Cynthia, Nicole and I also had a wonderful turnout of volunteers, including Rick W., Megan M. and Dr. Bob, who helped on all four days! Others who are to be publicly thanked for their early morning help: Marti’, Katie P., Harry, Bill P, Larry, Kristen H., Philip, Courtney, Mike G., Jeffrey, Tim, Jacqui, Anne T., Bernie, Lee and Mark F. *I haven’t heard from everyone yet but I know there are a fair number of you, like David F., Janice R. and Ken B, who finished their CV100K summer journey over the weekend. Way to go! Please let Jen know ASAP along with your shirt size, so we can get that going. Congrats on completing your 5, 10, 15, 20, 25 and 30K legs! *I’d love to see as many of you as possible dedicate 6.2 miles of one of your runs this coming weekend to our Special Olympian friends. It’s Pepsi 10K time and they’re inviting you at no charge, as in FREE, to sign up and run the race virtually. I have 2 courses set up if you choose to do one of the Speedsters workouts but you may even choose to do it as part of your long AHR run. So, please sign up and run in support of our hard working S.O. neighbors. Thanks! *The Pepsi 10K is the first race of the “Fall Foursome”. I’ll be setting up an 8K, a 5K and a 2 mile time trial for you as the fall proceeds. *Those wishing to participate in the Oktoberfest Half Marathon in Whitehall on Sunday October 11 (chip timed), will be hearing from Leah and I in the next week regarding how to enter. As I’ve said, this event is for my athletes only, as I don’t want it to be too large due to the pandemic. Stay tuned for details… *And speaking of fall races, due to the overwhelmingly positive feedback we’ve received from those who participated in the Women’s Four Miler, we will be running our bookend event, The Men’s Four Miler on October 31. Same course and same format but on one day, instead of four, with more time slots as it will be later in the fall. We should have the registration form up by early next week. Hope you all are staying on top of your daily rolling and core work, especially if you are sitting more. Remember: the more you sit the tighter you get. Happy Birthdays to Hannah (Monday), Larry (Tuesday), Jeffrey (Friday) and Greg G. (Sunday)! Stop by and see me if you need any personalized advice on your fall training and racing. Love to see you! Coach Mark 962-1694 WEEK of SEPTEMBER 14 *SPEEDSTERS: -Half Marathoners = 25-30 miles -5K-10K racers= 20-25 miles MONDAY September 14 *Speedsters = 4-6 AHR miles with 6 x 12 second hill form surges focusing on using your core to lift your knees. WEDNESDAY September 16 *Speedsters = 5 x 1000 (2.5 laps on the track or flat road course) with a very slow 3 minute recovery in between each. I’ll have Leah post my suggested paces on facebook and the blog (url below). SATURDAY September 19 *Speedsters = Two options: Option #1 = Run one of the Pepsi 10K courses (or a course of your choosing) as a hard progression run: -mile 1 = 98% of 10 mile pace -miles 2 & 3 = 100-101% -miles 4 & 5 = 103% -mile 6 = faster! Option #2 (Half Marathoners) = Run the Pepsi 10K as an 8 mile simulator as follows: -2 mile warmup at AHR - mile 1 and 2 of 10K at MP (~93% of 10 mile pace) - miles 3, 4, 5 and 6 at HMP (98% ) - miles 7 and 8 faster! -1 mile cooldown for 11 mile run total Hi, everyone,
I’ll keep this short since I’ve got a video message for you this week. https://youtu.be/8CdCN-ieTyI (also available on facebook group) I hope those of you who haven’t made it out to Foxfield to experience the new grass course will join us tomorrow morning. Most everyone has been loving it! We still have spots open in the 6:15 and 6:45am slots. Also, I could use 2 more volunteers for tomorrow morning...please text me if you can help. Thanks! And all the best to our crew racing their Boston Virtual over the coming week. Joan already has her time in the bank, as she clocked a 3:10 p.r. beauty at the Western Albemarle track this morning! **Attention Central Virginia 100K folks: Please let Jen know if you’ve been logging the miles of the first 5 legs. *Speedsters not racing the Half Marathon: I’ll be setting up four races this fall and calling it the “Fall Foursome”. They will be a 3K, 5K, 8K and 10K. All measured and marked courses with age group results. Stay tuned for details. And Happy Birthdays to Kathryn (Tuesday), Jeanine (Friday) and Binyong (Friday)! Best, Coach Mark 434-962-1694 (text) WEEK of SEPTEMBER 7 SPEEDSTERS: *5K-10K crew (those looking to race our “Fall Foursome”) = 20-25 miles * Oktoberfest Half = 30-35 miles MONDAY September 7 *Speedsters = 4-6 miles at 75% of 10 mile pace. WEDNESDAY September 9 *Speedsters = 12 x 400 (track or flat course) with a rolling and active 100 recovery in between each. Break into three sets of 4 as follows: -1st set at 100-101% of 10 mile pace -2nd set at 103-104% -3rd set faster! SATURDAY September 12 ****Speedsters: Long AHR Saturday *5K-10K = 9-11 miles at 70-75% of 10 mile pace. Hiller course. Hydrate! *Half Marathoners = 15-17 miles all at 70-75% of 10 mile pace. Hillier course. Hydrate throughout! |
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