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WEEK of OCTOBER 29 * “Race Week” mileage for those racing their full or half this weekend! * “Taper Week” for everyone racing next weekend! -Speedsters Richmond half marathoners = ~20-25 total miles (~80% AHR/20% faster) MONDAY October 29 -Speedsters half marathoners = 4-5 AHR miles with 5 x 15 second hills surges -5K-10K folks = 4-5 AHR miles with 8 x 15 second hill surges TUESDAYS (most weeks)…4 miles with Jim! 6:30am at the steps of Madison Hall, along with 150 other fun like-minded early morning runners! WEDNESDAY October 31 ***Please meet me at the AHS track at 5:30 for the following workouts: - Speedsters Richmond half marathoners = 6 x 800 with a slow 3 minute jog recovery in between each. I’ll have Leah post my suggested paces on blog and facebook. -Speedsters 5K-10K = 4 x 800 with a slow 3 minute jog in between each. 4 x 200 with slow 200 jog in between each. -Those racing 5K this weekend = 8 x15 second surges along the straightaways with a slow jog along the curves. SATURDAY NOVEMBER 3 * Speedsters Richmond Half marathoners Two options: Option A = 8 mile “practice-simulation” run (start this run at or close to the exact starting time of your actual race…also, similar terrain): -First 2 miles at the exact pace you plan to run for the first 2 miles on race day. -1 mile at MP -3 miles at HMP -1 mile faster -1 mile at AHR Option B = Shelter 5K race as fast as you’d like…6-7 miles total *5K-10K Speedsters = Two options: Option A = Shelter 5K race Option B = 7-8 miles total with the middle 5 miles as a progression run (flatter course): -mile 1 = 10 mile pace -miles 2, 3 = 10K pace -miles 4, 5, = faster! SUNDAY November 4 **Come join us for 4-5 social AHR miles at 6:45 at Greenberry’s  WEEK of OCTOBER 22
*Speedsters: -Half marathoners = 30-35 miles 5K-10K = 20-25 miles MONDAY October 22 ***IMPORTANT: If you raced the 5K hard on Saturday, please see my recommendations in parentheses, as I want you totally recovered as we head into Wednesday’s workout. *Speedsters = 4-6 AHR miles with 6 x 15 second hill surges (skip hills if you raced on Saturday) WEDNESDAY October 24 ***Please meet at the AHS track at 5:30am. I may be out of town with Cynthia visiting her mother. So, if that’s the case I’d ask that folks please speak up so you can break into your normal pace groups. ***IMPORTANT reminders: -Please do your best to bring a flashlight or wear a headlamp so we you can see where you’re going and, just as important, your teammates can see you coming. -Warm up, off track, at a VERY comfortable pace with the right zip code folks -Please do lots of dynamic drills before you start the actual speed portion of the workout -Please keep moving, even if it’s at a very slow pace, in between your repeats. *Speedsters: -Half marathoners = 2 x 2 miles with a slow 5 minute jog in between each. -5K-10K = -2 miles -followed by a 4 minute jog -then run 4 x 400 at 5K pace or faster with a 90 second jog in between each -1 mile faster than the 2 mile pace by about 10-20 seconds! ***I’ll have Leah post my suggested paces on blog and Facebook Half Marathoners = 2 x 2 miles with a slow 5 minute jog in between each. I’d suggest, if you want, running 1 mile on the track/800 off (see BB workout above)/then back on the track for 800. *Shawn and anyone who wants to join him = 10:55-11:10 *Ali and Ali and anyone who wants to join them = 11:25-11:40 SATURDAY October 27 *Speedsters = Half marathoners two options (depending on what you feel like you’re missing): A. 16-17 miles at AHR B. 11 miles as follows: -2 miles at AHR -3 miles at MP-HMP -1 mile faster -3 miles at MP-HMP -1 mile faster -1 mile cooldown at AHR 5K-10K two options: A. 9-11 miles at AHR B. After a 2 mile warmup: 4 minutes slightly slower than targeted race pace followed by 1 minute easy x 5. Try to pickup the pace of the 4 minute sections as you proceed. Finish with 1-2 mile cooldown SUNDAY October 28 Come join us at 6:45am at Greenberry’s for 4-5 AHR social miles and to celebrate Linda Scandore’s Birthday. Surely, one of the fittest 68 year olds in town!  WEDNESDAY October 17
**Please meet me at the AHS track at 5:30am for the following workouts: *Speedsters = -1 mile -3-4 minute jog -4 x 800 with a 2-3 minute jog in between each -1 mile faster than the first Hi, Everyone,
We’re so excited about Jim’s Inauguration this Friday and his 5K race on Saturday morning. Hope you’ll join he and Katie on Friday at 3:00 on the UVa Lawn for the actual ceremony (free to everyone) and Saturday morning for the race. Entries are still open! I’d also encourage you, if you can get away on Friday morning, to come listen to our very own Bill Petri and several other wonderful guest speakers give 7minute Ted Talks on some really fascinating topics of interest. These amazing talks will start at 9:00am in the Rotunda and are free to the public! Go to the Inauguration web site for more information on this historic weekend. I hope you can make it out to support Jim in letting him know just how happy we are to have him back home again! Big Happy Birthdays to Janice (Wednesday), Winslow (Thursday), Paul H. (Friday) and Jordan (Saturday)! Please come see me if you’re having any new aches or pains, are feeling fatigued or need to adjust your training schedule. I hope to see a bunch of you on Wednesday and later on in the week for all the festivities! Cheers! Mark 434-293-3367 434-962-1694 (text) WEEK of OCTOBER 15 ***Pool miles are encouraged and they count! If you have access to an indoor pool, this is the single best way to take the stress of your legs, recover, get in a good cardio workout and build your core ALL at the SAME time! **Remember ALL of your AHR miles (which is the lion’s share of your total weekly mileage) should be run as slow as it takes to feel really comfortable. These are the most important miles of your weekly regimen. *Speedsters half marathoners = 30-35 miles (75% AHR/25% faster) *Speedsters 5K-10K fall racers = 25-30 miles (70% AHR/30% faster) ****Please call, text or, better yet, stop by BEFORE Wednesday if you have any questions at all about the weekly workouts. MONDAY October 15 ***Please do your best to incorporate the hill surges into the latter portion of the run. They are a great way to build your core and strengthen your upper body. Do NOT do the surges if you’re prone to Achilles, calf or hamstring issues! *Speedsters half marathoners = 5-7 AHR miles with 8 x 15 second hill surges *Speedsters fall 5K-10K racers = 4-5 AHR miles with 6 x 15 second hill surges WEDNESDAY October 17 **Please meet me at the AHS track at 5:30am for the following workouts: ***Attention all Community Bridge “racers”: If you plan on really racing Jim’s 5K on Saturday morning, please do NOT do the workouts below. Instead, run 4 laps of 15 second surges on the straights (8 x 15 second pickups). No sprinting all-out! *Speedsters = -1 mile -3-4 minute jog -4 x 800 with a 2-3 minute jog in between each -1 mile faster than the first mile! ***I’ll have Captain Leah post my suggested paces on the workouts blog SATURDAY October 20 Please read carefully… *Speedsters Richmond half marathoners…Three options below: *Option #1 = RACE the 5K! *Option #2 = Run the 5K as part of a workout as follows: -2 miles at AHR -4 miles at MP-HMP -5K at 10 mile-10k pace or faster! -cooldown 1-2 AHR miles 10-11 miles total *Option #3 = 16-17 miles all at AHR *Speedsters fall 5K-10K racers…three options below: Option #1= RACE the Community Bridges 5K! Option #2 = Run the 5K as a “workout” as follows: -1 mile at AHR -2 miles at HMP -5K race at 10 mile-10K pace or faster! -cooldown 1 AHR mile 7 miles total Option #3 = 10-11 AHR miles We’re meeting at Albemarle Baking Company at 6:45 tomorrow morning to pass out Community Bridges 5K flyers in the neighborhoods.
Also, sign up to volunteer for packet pickup or race day: https://runsignup.com/Race/Volunteer/VA/Charlottesville/CommunityBridges5K Or register for the race! https://runsignup.com/Race/Register/?raceId=62886 WEDNESDAY October 10 ***Please join me at 5:30am at the AHS track *Speedsters = - 3 x 1000 (2.5 laps) with a very slow 3 minute jog in between each -4 x 100 on the straightaways, at a fast up-tempo pace but no straining! Slow jog on the curve. -2 x 1000 faster than the first 3!  WEEK of OCTOBER 8 ****RECOVERY WEEK…everyone needs to drop their normal weekly mileage by at least 30% this week. Coach’s orders! *Speedsters = drop your normal weekly mileage by about 30% (~55% AHR/45% faster) MONDAY October 8 *5K-10K Speedsters = 3 AHR miles with 6 x 15 second hill surges *Half marathoner Speedsters = 3-4 AHR miles with 6 x 20 second hill surges WEDNESDAY October 10 ***Please join me at 5:30am at the AHS track *Speedsters = - 3 x 1000 (2.5 laps) with a very slow 3 minute jog in between each -4 x 100 on the straightaways, at a fast up-tempo pace but no straining! Slow jog on the curve. -2 x 1000 faster than the first 3! **I’ll have Leah post my suggested pace on https://www.cvilletrackclub.org/speedsters1 *NEW? Please get in touch with me BEFORE Wednesday morning, so we can take some quiet time to decide what will best work for you as you start with the speed and our group. SATURDAY October 13 *5K-10K Speedsters = 7 miles as follows: -2 miles at AHR -2 x 2 miles at 10K pace or faster with a slow 3 minute jog in between each. Not a totally flat course please. Maybe something like 1 mile on the hilly Market/Chesapeake loop and then 1 mile on the flat paved path at Riverview. -1 mile at AHR *Half marathoner Speedsters = 10 miles as follows: -2 miles at the pace you plan to start your half marathon at -3 miles at MP-HMP -1 mile of fartlek of 30 seconds fast-30 seconds slow -2 minute jog -3 miles at HMP-10 mile pace or faster! -1 mile at AHR SUNDAY October 14 **Please come join us for 3-5 AHR social miles at 6:45am at Greenberry’s at Barracks!  |
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