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****NEW? Then please, please get in touch with me prior to Wednesday, so we can plot out the best way to safely and comfortably ease you into “working out”.
WEDNESDAY November 29 ****We will continue to meet in the UVa track parking lot at 6:00am throughout the month of December. *Not racing and wanting to take it easy? Then come join us for some low key AHR miles with the group! *Those racing on Saturday = 2 loops (1 mile) of 20 seconds faster followed by 40 seconds of slow and easy. *Those not racing on Saturday but are still looking to workout for the New Years Day 5K = 3 x Park circuits as follows: 1 loop of 30 seconds faster-30 seconds slow immediately followed by 3 x 30 seconds hills. Try to run faster for each circuit. 3 times total.
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WEEK of November 20
*Those who just ran the Richmond Half = 3-4 miles/run *Those who just ran the Richmond Marathon = 2-3 miles/run *Those who did not race in Richmond and who are still in 5K racing mode = 20-30 miles total MONDAY November 20 *5K folks = 4-6 AHR miles with 8 x 20 second hill surges Those racing a Turkey Trot = 4 AHR miles with 4 x 15 second flat surface surges WEDNESDAY November 22 ***IMPORTANT: we will be meeting outside the UVa Track (not at CHS) at 6:00 am (not 5:30). *5K folks = -1 mile at 5K pace -2 minute slow jog -2 loops of 30 seconds fast-30 seconds slow -2 minute jog after the last 30 seconds fast. -1 mile faster than the first *Those racing a Turkey Trot = 3-4 AHR miles SATURDAY November 25 *5K folks = 8 total miles as follows: 2-3 miles at AHR/12 minutes at 10K-10 mile pace/2 minute jog/ 8 minutes at 5K-10K pace/2 minute jog/4 minutes faster/ 1-2 mile AHR cool down! SUNDAY November 26 ****Come join us for a relaxed 4-5 mile recovery run. 6:45 at Greenberry’s. THIS WEEK
For those of you who raced a half or a full over the weekend, please stay on top (even more than usual) of your rolling and stretching! Post-race recovery mode is the most important time for you to be staying loose. *Marathoners = 1-2 mile length runs throughout the week *Half marathoners = 2-4 length mile runs throughout the week WEDNESDAY November 15 5:30am at CHS parking lot for a big week for our Big Pants Award recipients! ****IMPORTANT: I’d like to celebrate all of your accomplishments from this fall with a special team running GAME this Wednesday. This would be instead of your regular workout and would be geared towards everyone, no matter if you’re recovering or not. The goal is to do something very team oriented that’s unique and fun! I do hope many of you can make it for, what I hope will be a twist in the norm! THURSDAY November 16 Boston Marathon documentary at Vinegar Hill. Contact Captain Harry to reserve a tickets. SATURDAY November 18 ***I do hope many of you will join me out at Panorama for the annual Kelly Watt Two Miler! Greetings, everyone!
Brr, is it ever going to be cold on Saturday morning, which, if you're dressed properly, is going to be great for long distance racing! Here are some tips on how to make the best out of this freezing but uniquely fast weather: First off, everyone should wear an inexpensive but thick and toasty sweatshirt and sweatpants over your racing outfit. for at least the pre-race corralling, if not for the first few miles. Plan on peeling these off and throwing it to the curb, after you've warmed up (these throwaways will most likely get donated to Richmonders in need). I'd also suggest gloves/mittens and a fleece hat. The key is to not waste valuable energy, prior to the start, by shivering to stay warm. 1. If you're racing the 8K most likely you're going to be in the 20's for the entire race, so I'd suggest wearing tights/capri's, a long sleeve shirt (over a short sleeve shirts or tank) with gloves or mittens and maybe a technical fleece hat or ear-headband. 2. If you're racing the Half, you will be in the 20's to start and will probably only see the low to mid 30's by the end. So, I'd suggest wearing a long sleeve shirt over a short sleeve or tank (you might heat up enough to take the long sleeve off), tights/capris, mittens and a hat. Legs get warm fast? Then start with the sweat pants but go to shorts after warming up. 3. Those racing the Marathon will start in the 20's and will most likely not see much more than low 40's in the latter portion of the race. It is supposed to be sunny, so follow the "15 degree warmup rule", which has you feeling 15 degrees warmer than the air temperature. So, your body will perceive mid-high 50's by the latter portion of your race. So, start with long sleeve over a short sleeve. The pants vs. shorts debate is up to each of your individual past personal experiences. So, if your legs get cold easy, I'd suggest sticking to tights the entire way but if they wamrup easily, then start with the sweat pants that you can peel off. Gloves and hat are a must to begin with Hydrate accordingly and stick to your normal electrolyte intake. And, above all else, celebrate the fact that it's not going to be in the 70's like it was for so many of your fellow marathoners, who ran during any of the weekends in October. You can always warmup in the cold but it's impossible to beat the heat. So, dress properly and enjoy this unusual down turn in temps.! I'm looking forward to cheering for each of you Saturday morning (in my down jacket, mittens and hat)! Coach Mark |
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