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VIDEO MESSAGE
Greetings, my athletes! I’ll keep this brief, as I’ve included a video message this week. https://youtu.be/ml4LaGZ7EGk Here’s a few quick reminders and updates: -There’s still time to sign up for the Men’s Four Miler (10/31) https://mens4miler.weebly.com/ -And speaking of the Four Miler, I still need about 5 more race day volunteers. Please text me at 434-962-1694 if you can help (masks required at all times). Thanks! -Leah and I are hosting an important informational meeting, for those racing the Greenbelt Marathon, by Zoom this Wednesday evening at 7:15. She will be sending the zoom link to all who are registered for the race. The session is optional but I hope you can join us. RIVANNA GREENBELT MARATHON Sunday, November 15 (starting between 5:30-6:00am) Request to Register: https://forms.gle/uWfhG8BeLoAL8yCP9 (If you already received a link, please register before Wednesday so you can get the Zoom link) VOLUNTEER: https://forms.gle/8SKW6ZPGbpqzJk -Thanks for communicating when you have any new injury issues crop up or have questions about your training. The best way to get in touch with me, continues to be by text or in person (out front, outside, on benches). -Loved seeing a crew of you, socially distanced, running the workout in Bellair, right after I had marked the course. Way to go! A great big Happy Birthday to our Linda, who heads into the 70-74 age group on Wednesday! We love you, Linda! Cheers, Coach Mark 434-962-1694 (text) WEEK of OCTOBER 26 *SPEEDSTERS = Race week mileage *BB Greenbelt Marathon = ~50 miles or more MONDAY October 26 *Speedsters = 4-5 relaxed AHR miles with no pickup surges *BB = 7-8 AHR miles at 80% with 6 x 12 second hill surges with a very slow 48 second recovery in between each WEDNESDAY October 28 Happy 70th, Linda! *Speedsters = light taper fartlek on a flatter course...I might suggest running the perimeter loop around The Park down below the JAG school: -60 seconds at 106-109% followed by 30 seconds slow x 2 -40 seconds at 109-112% followed by 30 seconds slow x 2 -30 seconds at a fast but relaxed pace followed by 30 seconds slow x 2 -20 seconds faster but still relaxed followed by 30 seconds slow x 2 *BB = Long SPARTAN as follows: -2000 (5 laps) on track at 104-106% -half mile off the track at 100% -1200 (3 laps) on track at 107-108% or slightly faster -half mile off at 100% -800 on track at 110-112% or faster -half mile off at 100% or faster -400 on track at 115% -half mile off at 100% or faster -200 on track at a fast but relaxed pace! SATURDAY October 31 *Speedsters: Two choices Men’s Four Miler at Foxfield with chip timing (there’s still time to sign up) 5K Time Trial at the following course options: 1. Sugar Hollow; 2. Locust/Riverview; 3.AHS track on/off *BB marathon: Two choices Two week taper = 20 miles all at AHR (~80% of MP) on a rolling course Three week taper = 15 miles total as follows on a flat course: -2 miles at 90-95% of MP -7 miles at 100% -3 miles at 104% -2 miles faster! -1 mile at 80%
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Hi, everyone,
I hope you’re all continuing to get out in this beautiful fall weather, whether it’s working out or simply just running. It’s been an amazing week, with more to come!. I’m still in awe of how well so many of our folks ran at last week’s Half Marathon. Despite the high humidity, we had 32 of the 58 starters break the magical 2 hour mark! Simply incredible! And speaking of incredible, our Rick Kwiatkowski, with some wonderful support from his family and friends, like Patrick P., Sean and Kathryn, set yet another standard by becoming the first person to run 102 straight miles on the RTF. Rick covered the five 20.5 mile rigorous RTF loops in less than 24 hours. Wow! Congrats! IMPORTANT upcoming race reminders: The Men’s Four Miler, set for Halloween on the beautiful grass paths of Foxfield, is filling up quickly! Sign up ASAP. And Masters guys (40+), don’t forget to get your three person age group teams together. Chip timing too! I need 10 race day VOLUNTEERS for the Men’s race. Please text me if you can lend a hand. Thanks! The same goes for our certified Greenbelt Marathon set for November, as it too is filling up quickly! Unlike the Men’s Four Miler, this is an exclusive event only for you, my athletes (like the Half Marathon was last week). Signup today if you’re interested and haven’t done so already. Need the code? Email Leah and she’ll get you the details. RIVANNA GREENBELT MARATHON Sunday, November 15 (starting between 5:30-6:00am) VOLUNTEER: https://forms.gle/8SKW6ZPGbpqzJk5v8 Request to Register: https://forms.gle/uWfhG8BeLoAL8yCP9 And speaking of Leah, I want to once again publicly thank her for all her efforts in helping get this certified and sanctioned marathon off the ground. Big kudos to her! Happy Birthdays to Paul H. (Monday) and Jordan P. (Tuesday)! Let’s keep this rolling! Coach Mark 434-962-1694 (text) WEEK of OCTOBER 19 *SPEEDSTERS = 20-30 total miles *Greenbelt Riverview Marathon: RECOVERY mileage week = ~35 miles (drop normal weekly mileage by ~30%). Drop your normal 5-8 mile days down to 3-4 miles or take a few extra days off! MONDAY OCTOBER 19 *SPEEDSTERS = 4-6 miles at AHR with 5 x 12 second flat surface form surges with a slow 48 second recovery in between each *BB = 3-4 miles at 80% with 5 x 15 second hill form surges with a slow 45 second recovery in between each. WEDNESDAY OCTOBER 21 *SPEEDSTERS = “Spartan”as follows: -1600 on the track at 100-101% of 10 mile pace -half mile off the track at 93% of 10 mile pace -1200 (3 laps) on the track at 103-104% -half mile off at 93% or faster -800 on the track at 105-106% or faster -half mile off at 93% or faster -400 on the track at a fast but relaxed pace! PLEASE NOTE: The key is to run the first lap of the first 1600 at a slower pace, so as to ease into this long “progression” workout. Your main goal is to keep getting faster with each of the “on track” repeats, while maintaining the off the track pace (no slower) throughout. Wish I could be there to cheer you on *BB = 2 x 2 miles with a slow 4-5 minute recovery in between each. I’ll have Captain Harry send you my suggested paces. You may do this on a track or very flat section of road. Make sure you take the first 200 and first 400 much SLOWER than your targeted pace for the first 2 miler! SATURDAY OCTOBER 24 *SPEEDSTERS = “Bellair 3K’s” as follows: 2-3 x 3K (200 meters shy of 2 miles) with a slow 4-5 minute recovery in between each. Try to ease up on the ascents but very much focus on using your core (arms and torso) to lift your knees as you drive up the hills. Then use the descents to make up time, by picking up the pace! Those who raced the Half should only run one of these. **Those running higher mileage or getting ready to race the Men’s Four Miler may choose to do 3 circuits. Everyone else should do 2 total. -Run the first 3K loop at 98-100% of 10 miler pace...NO faster (don’t blow this one out...ease into this long and very hilly workout by taking it slower for the first loop) -Second 3K loop at 100-102% or faster (especially if you’re stopping after 2 times) -Third 3K loop faster than your second one! ***I’ll have Leah send you the course map and I’ll mark it for you early Saturday morning. ***Can’t make it to Bellair? Then try to find a hilly 2 mile loop somewhere else. Hi, everyone,
What a wonderful morning we had out in Sugar Hollow, as so many of our folks competed so well in the high humidity (100%) at the Oktoberfest Half. I was very impressed! Here’s just a very small sampling of those who raced or “worked out” so impressively: Rachel (1:21 2nd overall), Anders (3rd overall), Patrick M. (6th overall), Paul R. (7th overall with a huge 6 minute p.r.), Steve L. (8th overall in 1:40), Joan B. (3rd woman 1:40), Janice R. (5th woman 1:45), Ken B (1st in 50-59), Olivia H. (1:48 and a 14 minute p.r.), Brian G. (1:51), Captain Harry (1st 60-69), Heather K. (1:53 p.r.), Jane J. (1:54, 2nd 50-59), Beth C. (1:56), Becky B. (1:55!), Andrew D. (sub 2 debut!), Kiyoko (1st 60-69), Larry S. (1:59) and Fran C. (2:07 debut!). Congrats to all of these folks and to everyone else who raced so fast in far from ideal conditions! As I said to Captain Harry and Leah it felt as close to “normal” as possible during this unique time. Thanks again for making it possible. And a HUGE thanks to my co-race directors Audrey and Leah and to all of our wonderful volunteers: Bob Wilder (and his UVa Runners Clinic residents), Katie P., Rachel L., Marti, Kristen H., Mercedes, Lauren R., Kathleen B. and Cynthia. I hope our 5K time trial folks had good races this weekend too. A few tidbits: A reminder to please stick to lanes 3-8 if you’re running at the CHS track. Our good friend Rodney Redd, who is the CHS Athletic Director, has asked us to kindly stay out of lanes 1 and 2, as those are meant for competition and are wearing far faster than normal due to the high volume of folks walking and running at the track during the pandemic. If you do see someone using the lanes and feel comfortable, please encourage them to slide over to lane 3. Thanks for helping by being such good neighbors! Stay on top of your basics. Sleep, hydration, proper sitting posture (and getting up from your chair every 30 minutes), wearing shoes around the house (to avoid P.F.), daily foam rolling and core work. I’m hoping lots, if not all, of our guys will run or walk the Men’s Four Miler at Foxfield on Halloween. We will be adding 3 person team categories, to add some pizazz, for the following age groupings: 40 & over (everyone must be at least 40), 50 & over (all team members must be at least 50), 60 & over (all 3 guys must be at least 60), 70 & over (all guys must be at least 70). Happy Birthdays to Ken B. (Monday), Janice R. (Saturday) and Winslow (Sunday)! Let’s keep it rolling, Coach Mark 434-962-1694 (text) or stop by (love to see you!) WEEK of OCTOBER 12 *SPEEDSTERS: Recovery Week! Those who ran the Half Marathon = 2-3 miles/run for Monday, Tuesday and Thursday; 4 miles for Wednesday; 4-5 miles for Saturday Fall Foursome = lower your normal weekly mileage by about 30% Please note: Those who ran the Half, even as a “workout”, should go short and easy on Monday! MONDAY October 12 *Speedsters = ***Note: those who ran the Half should run 2 miles slow and easy! WEDNESDAY October 14 ***IMPORTANT NOTE: please run in lanes 3-8 if you’re working out at CHS *Speedsters = A.Those who raced the Half = 4 miles at AHR B.Fall Foursome = 12 x 400 in three sets of four as follows: -1st set = 103-104% -2nd set = 105-107% or slightly faster -3rd set = faster! Take a brief 100 recovery in between each but then take a 300 recovery in between the sets. SATURDAY October 17 *Speedsters: A.Those who raced the Half = 4-5 miles at AHR...no faster please! B.Fall Foursome = 8-10 miles at AHR (~75% of 10 mile pace). Rolling course. Hi, everyone,
I hope you’re continuing to enjoy this absolutely beautiful running weather. I sure have loved getting out in the cool early mornings. I continue to really miss physically being with you each week but continue to encourage you to stop by for a mask-to-mask chat about your own personal running regimen. I would especially encourage those of you, who have specific questions about your own individual paces or workouts, to come by. My goal, as always but especially during this time of COVID, is to be as personal a coach to you as possible and the more you reach out, the more personalized and productive that relationship will be. Even though I do this voluntarily, that doesn’t mean I don’t have the quality time to spend, with you, to make sure that I help you get the very best out of your training. Simply put: the more personalized our relationship is, the more I enjoy coaching you! So, please lean on me with any questions or issues. I’m happy to help! I’m continuing to work on creating new ways to motivate and stimulate your interest in training and racing throughout this unique and challenging pandemic. I have at least three more very safe races planned for this fall for you, including the Oktoberfest Half Marathon this coming Sunday (please sign up today, if you’re interested in joining us). ***I’d also encourage ALL of our guys to join us for The Men’s Four Miler on Halloween, over the beautiful grass paths of Foxfield. In addition to age group results and open team results, we will also be holding a new contest this year for top Masters Teams in FOUR different age categories: three person teams for 40-49 year olds, 50-59 year olds, 60-69 year olds and 70-79 year olds. How cool is that?! Let’s get some three person teams going so we can have some fun competitions going. Happy Birthday to our ever positive Martha C. this Tuesday! And kudos to Captain Harry and Leah for all of their ongoing help! I look forward to seeing many of you at the race this Sunday. If you aren't racing, I could use a few more volunteers. Please text me at 434-962-1694 if you can help out! Cheers, everyone! Coach Mark 434-962-1694 (text) In person consultations? I’m at the shop (outside) from 9:00 until at least 3:30 everyday, except Sunday WEEK of OCTOBER 5 ***IMPORTANT: Your personal AHR is around 80% of your MP or 70-75% of your 10 miler pace. The slower you can go, the better you’ll feel on “workout” days! **Core and balance work at least 4 days/week! **Foam roll every day! *SPEEDSTERS: **Oktoberfest Half Marathon = Race week, so taper mileage leading to Sunday’s race **Fall Foursome = Race week for 5K time trial ***WARNING: This is a big week for quality, as close to 40% of your mileage will be faster than AHR! So, make sure to keep it extra SLOW for all of your AHR miles, as you will need to conserve your energy for the “workout” mileage. MONDAY October 5 *Speedsters = 3-4 miles at AHR with 5 x 15 second hill surges with a slow 45 second recovery in between each. WEDNESDAY October 7 *Speedsters = 6 x 300 with a slow 90 second recovery in between each. Start at 107-108% of 10 mile pace and pick up the pace as you progress. SATURDAY October 10 *Speedsters Fall Foursome = 5K Time Trial/Race I’ll post maps for three very fast 3.1 mile courses, including an on/off course at AHS on cvilletrackclub.org/speedsters1 SUNDAY October 11 *Oktoberfest Half Marathon! |
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