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Week of November 26, 2018

11/26/2018

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MONDAY November 26
4-6 AHR miles with 6-8 x 15 second hill surges
 
WEDNESDAY November 28
**Please come join me at the AHS track at 6:00am for one of the following options:
 
A.    Those racing at Monticello on Saturday = 4-5 AHR miles with 8 x 15 second flat surface surges along the straight stretches if the track.
B.     Those looking to workout for a future 5K = 12 x 400 in three sets of four. Run the First set at 5K pace/Second set faster and Third set the fastest! Take a brief 45-60 second recovery in between the 400’s and a 90 second recovery in between the sets.    
C.     Those looking for some social miles = 5-6 AHR miles together
 
SATURDAY December 1
A few options:
A.    Monticello Holiday 5K…beautiful course (not the all uphill climb to Montalto). Watch the stunning sunrise from the mountaintop!    
B.     Longer AHR miles (8-10) with a 3 mile “pickup” in the middle at HMP-10 mile pace.   
 
SUNDAY December 2
Come join us for some social AHR running or brisk walking miles at Greenberry’s at Barracks at 6:45am. 

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Week of November 19, 2018

11/18/2018

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WEEK of NOVEMBER 19
 
The recovery continues:
*Richmond Marathoners need to be running no more than 2-4 miles on any given run this week! Your recovery is the single most important phase of your next training cycle.
 
*Richmond Half Marathoners = 3-5 mile runs on any given day this week.
 
*Everyone else, either normal weekly mileage or, if you’re racing, race week cut back mileage  
 
MONDAY November 19
*Those racing a Thanksgiving Day race = 4 AHR miles with 5 x 15 second flat surface surges  
 
*Everyone else, who is still in training for late fall 5K‘s= 4-6 AHR miles with 8 x 15 second HILL surges  
 
WEDNESDAY November 21
Please note that we will be meeting at 6:00am starting this week. Same AHS location, for now.
 
*Those not racing a Turkey Trot and still in training for a late fall 5K = 5 x 1000 with a slow 3 minute jog recovery in between each. I’ll have Leah send you my suggested paces.
 
*Those racing a Turkey Trot = 2-3 AHR miles with 3 x 15 second flat surface surges  
 
 
SATURDAY November 24
*Those still in training for a late fall 5K = 7-8 miles total as follows:
2-3 miles at AHR
-16 minutes at 10 mile pace or faster
-90 second jog recovery
-8 minutes at 10K pace or faster
-60 second jog recovery
-4 minutes as fast as you can handle!    
1-2 mile cooldown at AHR
 
*Those who raced on Thanksgiving Day = 4-5 AHR miles
 
SUNDAY November 25
Come join us for 4-5 social miles at 6:45am at Greenberry’s


    
 
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Workouts for Week of 11/12/18

11/11/2018

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WEEK of NOVEMBER 12
*Those racing Philly on Sunday 11/18 = race week!
 
*Those who raced the Richmond half or full = RECOVERYweek!
-Marathoners = 1-2 miles/day tops!
-Half marathoners = 2-4 miles/day tops!
 
*5K-10K Speedsters = 20-30 miles
 
MONDAY November 12
*Speedsters = 4-6 AHR miles with 8 x 15 second flat surface surges 
 
*Philly marathoners = 4 AHR miles with 3-4 x 15 second flat surface surges
 
WEDNESDAY November 14
*Please meet me at the AHS track at 5:30am for the following:
 
-“Spartan 1000’s “:
-400 on the track at 5K pace 
-600 off the track at MP (~60-70 seconds/mile slower than 5K pace)
Do this a total of 6 times for 6000 meters total.
Try to pickup the pace of with each 400. So, every time you hit the track pickup the pace for the 400’s!
 
*Philly crew 
1 x 400 at the pace you plan to start for the first mile on race daythen go straight into (no break)
3 x 400 at MP
3 x 400 at 10 mile pace
Take a slow 90 second recovery in between each 400 (except after the first starter 400)
 
*Those racing the Kelly Watt 2 Miler = 6 x 400 at 5K pace with a slow 90 second recovery in between each.
 
*Those who raced the full of half marathon = slow AHR miles. NO workout…SLEEP IN!
 
SATURDAY November 17
*Kelly Watt 2 Miler
 
*Longer AHR run with a 60-30 fartlek for the middle 3 miles. 
 
*Those who ran the Richmond marathon = 2 slow AHR miles 
*Those who ran the Richmond half marathon = 3-5 slow AHR miles
 
SUNDAY November 18
***All the very best to our PHILLY crew!
 
*Come join us for 4-5 social AHR miles at 6:45am at Greenberry’s

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Paces for 11/8/18

11/5/2018

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This Week's Workouts - November 4, 2018

11/4/2018

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Here are a few other tips from your coach to help you with your long distance race journey…
 
  1. Stick to your normal weekday regimen the week of the race. So, run the days you normally run, especially Friday. If you don’t normally run on Friday then please take it off but if you do, then run 1-2 AHR miles on Friday morning.  
  2. Just before the start, line up with the pace group that corresponds to the pace you want to run at for the first two “warmup” miles of the race, NOT the pace group of your targeted race goal pace. So, if you’re shooting for 3:50 (8:45 pace) but want to start at 9:15 pace, then line up with the 4:00 pace group as they will be going out right at 9:10 pace. Same thing goes for the half!
  3. Run in the middle of the road so as to avoid one of the most common marathon day injuries: ITB!
  4. Keep your nose out over your toes, by keeping your stride strike under your frame. If you can see your foot hitting the road out in front of you, it means your slouching. Tighten your core and pickup your feet as you lift your knees. This will help with efficiency and keep you from getting tight hamstrings.      
  5. Get those electrolytes into your system early and often if you want to avoid the other dreaded race day “injury”: calf cramping!
  6. And, above all else, live within each mile, one mile at a time. So, after 7 miles in the marathon its “7 down, one to go!”. Same thing with the half, where after 3 miles it’s NOT “3 down, 10 to go”…it’s “3 down, one to go!”. This is not only a way to avoid being overwhelmed mentally but it also very much keeps you engaged in that current mile. It helps to keep you updated on key things like your breathing, hydration, terrain, pacing comfort, staying in the middle of the road and more.
  7. Stay confident throughout in believing in your goal and trusting your training. You’ve worked hard for this, so do your best to enjoy it as you respect the process and the execution. I’ll look forward to cheering for you along the course. 
     
I hope to see you this week!
Cheers!
Mark
434-293-3367 (day phone)
434-962-1694 (text)
 
WEEK of NOVEMBER 5
*Those racing the Richmond full, half and 8K = Race Week (see below)!
 
*Those racing Philly = Taper Week! 29-32 total miles.
 
*Speedsters 5K-10K folks = 20-30 miles, unless racing this coming Saturday. See me for details.  
 
MONDAY November 5
*Race week folks = 4 miles at AHR with 4 x 15 second FLAT surface surges
 
*Philly crew = 5 AHR miles with 5 x 15 second hill surges
 
*Speedsters 5K-10K crew = 4-5 AHR miles with 6 x 15 second hill surges
 
 
WEDNESDAY November 7
Please meet me at the AHS track at 5:30, when it should be a lot lighter this week, for the following workouts:
 
*Those racing the Richmond full, half and 8K = 4-5 miles total, including 6 x 400 with a slow 90 second jog in between each. Run the first 3 right at MP, then the last 3 as follows/ #4 at HMP/ #5 at 10 mile pace/#6 at 10K pace!
 
*Philly crew = 5 x 1200 with a slow 3 minute jog in between each. Please text me for your specific paces (962-1694).
 
*Those 5K-10K folks not racing this weekend but looking to race in the next month  = 12 x 400 in three sets of 4 with a slow 90 second recovery in between each 400 and a 2 minute jog in between the sets. I’ll have Captain Leah send you my suggested paces.      
 
THURSDAY November 8
*Those racing the Richmond full or half = 2-3 AHR miles at the exact same pace you plan to run for the first 2-3 miles on race day with 2 x 15 second flat surface surges.
 
FRIDAY November 9
*Those racing the Richmond full or half, who normally run on Friday = 1-2 AHR miles (do NOT run if you normally don’t run on Fridays)
 
SATURDAY November 10
*All the very best to our Richmond crew!
I’ll do my best to see you at mile 12 of the half and then miles 17 and 25 of the full. 
 
*Speedsters 5K-10K crew = 9 AHR miles with miles 6, 7, 8 as a fartlek of 60 seconds at 5K pace or faster-followed by 30 seconds slow.  
 
SUNDAY November 11
*Please join us 4-5 social miles (or 1-2 miles of running or walking for our post Richmond crew) at 6:45 at Greenberry’s. 
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    2021 Annual Message

    WHEN:
    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
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    WHERE: 
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    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


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  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
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    • Run Cville July 2021
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