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Hi, everyone!
Just starting to hear results from our Philly athletes and the early reports are mighty impressive: Jason B. (2:44 and a 17 minute p.r.!), Shawn and Ali (2:50 marathon debuts!) and Katie P. (3:31!). Wow! Way to go! And we had several excellent efforts at the 4th Year 5K and Kelly Watt 2 Miler too (Jen, Bob, Ian, Scott, Leah, Harry to name a few). -A bittersweet, fond farewell to our dear running friends Kristen Santos (moving to western Carolina) and Natalie Kretzer (moving to NYC). We’re going to really miss you! -Attention Boston Bound March and April folks: I’ve enclosed, in your coaches very own handwriting, my base-building suggestions for the next five weeks (through December). This will save me time with typing over the next few weeks. Please refer to it as we proceed and call on me with any questions. Hope you can read my printing! -TIME CHANGE: We’re moving to our holiday end of the year Wednesday morning time to 5:45 this week. -And speaking of end of the season, please mark your calendars for our fun Wednesday Relays on December 11 and our super-fast Speedsters/BB 5K on December 18 (I’ll be breaking you all into pace zip code groups for extra efficient racing)! And Rick’s Winter Solstice RTF run on Saturday December 14. -VOLUNTEER call: I still could use about 10 more folks to help me with the Boars Head Turkey Trot (for the UVa Children’s Hospital) this Thursday morning from 8:15-10:00Thanks a bunch! I’ll also be needing some folks for the Monticello Holiday Classic on December 7th but that’s not as time urgent as this week’s event. Turkey Trot Volunteer Signup Monticello Holiday Classic Volunteer Signup -Happy Birthdays this week to Karen D.J. (Monday) and Heidi J. (Thursday)! I really hope to see all of you this week…if not, then here’s wishing each of you, my beloved athletes a peaceful and restful day on Thursday! I’m truly grateful for the wonderful experience of coaching you and sharing the special friendships we have with each other. Thanks! Coach Mark 434-293-3367 434-962-1694 (text) WEEK of NOVEMBER 25 *Speedsters racing on Thursday = 4 miles with 5 x 15 second flat surface surges on Monday, easy 3-4 miles on Wednesday and 4-5 AHR miles (75% of 10 miler pace) on Saturday. WEDNESDAY 11/27 **Please join me at 5:45am (note time change) at the UVa track for the following: Option #1: 12 x 400 in three sets of four as follows: 1st set at 100-103% of 10 miler pace with a 150 recovery in between each 2nd set at 104-105% of 10 miler pace with a 100 recovery in between each 3rd set at 107% or faster with a 50 meter recovery in between each! I’ll have cones at every 50 meters. Option #2: For those racing a Turkey Trot or simply looking for some relaxed miles = AHR social miles THURSDAY Go, Turkey Trotters! SATURDAY November 30 **Those who raced on Thursday = 4-5 relaxed miles **Those who did not race on Saturday = long AHR run (75% of 10 miler pace)
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Wow! Where do I even begin to call-out the incredible number of folks who had fantastic performances at the Richmond races yesterday?! The amazing thing is how great so many of you did, even in the face of the worst wind conditions in over a decade at this iconic event. Miles 6,7,8 of the Half were tough as were miles 16, 18, 19, 20 and 21 of the full. One veteran went as far as to say that the wind going over the bridge was “horrific!”.
I had so much fun running around the course, with friends like Carol, Harry, Rachel, Kathy and Bill, cheering on my tough athletes but I was sorry I couldn’t stay the entire time, as I had to rush out for a two hour drive to cheer for my son Adrian’s Albemarle XC team at the State meet (which they won!). Here's just a very brief sampling of the wind warriors (sorry for leaving some of you off… my bad) who had outstanding race efforts: -Ben 2:57 BQ -Steve 3:33 huge p.r.! -Jamie 3:22 huge p.r.! -Jane 3:52 BQ and 4th in age group! -Gaby 3:20 BQ and 5th in age group! -Sarah W. 3:52 huge p.r.! -Lee 3:54 p.r.! -Irene 3:58! -Sumner and Kase (ran together) 3:26! -Andrew Y.- 2:57 BQ! -Russ 4:29 debut! -Kristen H. 3:42! -Rachel B. 1:18 and 1 st in AG! -Kristen K. 1:39! -Kim V. 1:30! -Susan T. 1st in AG! -George R. 1:48 comeback race! -Larry 1:58! -Vicki 1:56! -Elizabeth 1:38! -Jay 1:47 -Emily H. 1:54! -Emile V. 2:16! -Chris M. 1:29 -Quinn 1:51 -Jordan 1:43 -Leah C. 1:50! -Macy 1:51 -Alex 1:32! -Heather K. 1:48! -Scott S. 2nd in his age group in the 8K! I look forward to congratulating each of you in person soon! Heads up: We will be moving to our end of the year/holiday Wednesday morning meeting time to 5:45 am, starting NEXT Wednesday November 26, to give you a bit more time to sleep in. In years past, we’ve moved it to 6:00 but that was making it tough for folks with young kids to get back home in time, so we thought we’d go with a compromise time of 5:45 for the last several weeks of the year. Mark your calendars for two special upcoming Wednesday workout group activities: -December 11: Speedsters/Boston Bound Relay on the track… very fun! -December 18: 5K p.r. time! I’ll have a very fast but legit 5K course set up for you to score a year-end p.r.. I do hope most of you, even those who ran a late fall marathon, will join in. Your coach loves the company and loves seeing you run fast at the end of the season! **I’m looking for race morning volunteers for the Boars Head Turkey Trot on Thanksgiving morning from 8:30-10:00. Please text me if you can lend a hand. Thanks! I look forward to hopefully seeing you all over the coming days. Cheers! Coach Mark 434-293-3367 434-962-1694 (text) WEEK of NOVEMBER 18 *Speedsters, who raced the Richmond Half = recovery week, so same number of days but much less mileage…2-3 miles/run. *Speedsters still working out = normal weekly mileage ~20-30 miles *BB Richmond marathoners = Recovery week, so run your usual days but only 1-2 miles/run *BB Philly marathoners = Race week! Run your usual days but much less mileage. MONDAY November 18 *Speedsters = 4-6 miles at 75% of 10 miler pace with 4 x 15 second hill form surges WEDNESDAY November 20 **Please join me at 5:30 am outside the UVa track for the following workouts: *Speedsters = -half mile off the track at 100% of 10 miler pace -half mile on the track at 103-105% -jog for 60 seconds Repeat two more times but try to pick up the pace of the 800 on the track each time. (3 circuits total) ***We always have a large group of folks who come out to “just run”. Come join them if you’re not training for the races. SATURDAY November 23 Three choices: *1. Looking for a rolling but smooth grass running experience? Then come join us out at beautiful Panorama Farms for the Kelly Watt Two Miler! I shuffle through it every year and it’s a great community run with almost 400 folks coming out to run on grass in celebrating the life of a great kid! *2. Fourth Year 5K at UVa as a great alternative to the bizarre and, quite frankly, stupid 4th Year Fifth (of alcohol) tradition. Over 1000 folks run it every year! *3. Eight miles total with a progression run in the middle as follows (flatter to slightly rolling course): -2 miles at 75% of 10 miler pace -1 mile at 95% of 10 miler pace -1 mile at 98-100% of 10 miler pace -1 mile at 100-102% -1 mile at 109-110% -1 mile faster! -1 mile cool-down at 75% ***All the best to our folks racing in Philly! SUNDAY November 24 *Come join us for 4-5 social miles at 6:45 am at Greenberry’s ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ WORKOUTS BLOG PACE CALCULATOR Hi, Everyone,
Peggy shared the news with me yesterday that our friend and teammate Ky is in the UVa hospital after suffering a sudden serious heart ailment, so please join me in holding him close to you, as he safely works his way back to health. We’re with you, Ky! -The NCAA Regional Championships are this Friday morning at Panorama and the High School State Championships are this Saturday in Roanoke and Warrenton. Good luck to our Hoos and to all of our local high school harriers! -Shorter distance area races of note left on our local calendar: Fourth Year 5K (11/23), Boars Head and Earlysville Turkey Trots (11/28), Monticello Holiday Classic (12/7). Plus, Rick K’s annual Winter Solstice run around the RTF loop (tentative date: 12/14). -Congrats to Megan, Mark and Jeffrey (27:30), who were among those with speedy 5K time trials down at Riverview yesterday! And a big congrats to our Josh (4th overall) and Patrick (10thoverall), who had excellent outings at the Mountain Masochists50 Miler last week! -Remember: the slower you run your recovery miles the better! -Please call or text me within 24 hours of a new pain croppingup, especially those on one side of your body. -The best cross training you can be doing to enhance yourrunning performance is working on strengthening your core! -Happy Birthdays to Lee (Monday) and Cassandra (Monday) and Nicole L. (Friday)! Here’s wishing all of our Richmond racers all the best this Saturday! Coach Mark 293-3367 (work phone) 962-1694 (text) WEEK of NOVEMBER 11 *Speedsters = Two options: A. Race week for those racing Richmond = run your usual days but cut back the distance of your runs. B. All others still in the training mode = ~20-30 miles *BB Richmond marathoners = Race week! *BB November 24 marathoners = Taper week 28-33miles…around 30-35% less than your normal weekly mileage. MONDAY November 11 *Speedsters racing Richmond = 4 miles at 75% of 10 mile pace with 4 x 15 second flat surface surges with a slow 45 second jog in between each. *BB Richmond marathoners = 4 practice miles as follows: -1st mile at the exact pace you plan to start with -2nd mile at the exact pace you plan to run for mile 2 -3rd mile at MP…no faster! -4th mile at MP but add in 4 x 15 second flat surface form surgeswith a slow 45 second jog in between each *BB Philly marathoners = 7-8 miles at 80% of MP with 6 x15 second hill surges with a slow 45 second jog in between each. WEDNESDAY November 13 ***Please join me at the UVa track at 5:30am for the following workouts: *Richmond marathoners and half marathoners = 4 miles totalwith the following: 6 x 200: 1st three right at your targeted pace/last three at 5K pace. Take a very slow 200 jog in between each. You may choose to do these later on in the day or at home so you can sleep in. *Those not racing this weekend = -2400 meters (6 laps) on the track at 103% of 10 mile pace or 109% of MP or slightly faster -90 second slow jog -Fartlek on the magic carpet of 30 seconds at 110% of 10 mile pace or 115% of MP followed by 30 seconds slow x 10 -90 second jog -Finish with 1600 meters back on the track at a pace faster thanthe 2400! SATURDAY November 16 ***I will be leaving the Martha Jefferson hospital main parking lot at 5:00am sharp to head to Richmond, if anyone is interested in either caravanning down or riding with me. It usually takes us about 90 minutes, with one restroom break along the way, to get there. Also, please note that I will be going straight from the marathon/half marathon, at around 11:00, to head up to Warrenton for the State High School XC Championships to cheer on our local kids. *Philly marathon folks = 8 mile “practice” run as follows(similar terrain and at start at the same starting time): -first 2 miles right at the same pace you plan to run for the first 2 on race day -next 5 miles right at or slightly slower than your MP…not one second faster! -1 mile at AHR *All who are not running the Richmond races = long AHR run. Please add 1 mile to your previous long run. SUNDAY November 17 *Please join us for 4-5 very social miles at 6:45am at Greenberrys. We had 18 folks this morning and 24 last week! Hi, Everyone, I’ll keep this short as I’m rushing out to Panorama to help set up for Jackfest. Please do your best to come see me soon, if you’re running Richmond or Philly. These one-on-one race plan chats have proved to be very helpful over the years, so I strongly encourage you to stop by. I personally love these meetings. The same goes, if you’re having any new pain issues. Please don’t wait to contact me. 24 hours is a good rule of thumb. And one last plug for Jackfest: If you can’t make it out to Panorama this afternoon, then please donate online or text me. Lots of raffle prizes will be awarded.The family of young Jack Callahan are so grateful for all the many folks who have already contributed and so am I! Many thanks again, everyone and now I promise to stop bugging you about this! Read this great ESPN story on Jack Meeting Gritty! Congrats to Christian, who nailed a sweet Mountain Masochists 50 yesterday and all the best to our NYC folks today. Happy Birthday to Josh T., who turns 30 this Friday! See you Wednesday, if not sooner. Cheers! Coach Mark 434-293-3367 434-962-1694 (text) WEEK of NOVEMBER 4 **Speedsters: *5K-10K racers = 20-25 miles or more *Half Marathoners = Taper week for Richmond, so about 20% less than your usual mileage MONDAY November 4 *Speedsters = 4-6 slow and relaxed miles at 75% of 10 miler pace with 6 x 15 second hill form surges with a 45 second slow recovery in between each. WEDNESDAY November 6 ***Please meet me at the UVa track at 5:30 am for the following workout: *Speedsters: -4 x 800 with a slow 2-3 minute jog in between each -4 x 150 at a fast but relaxed pace (~110% of 10 miler pace) with a slow 250 jog in between each -4 x 800 at a faster pace than first set with a slow 2-3 minute jog in between each ***I’ll have Leah post you my suggested paces for the 800s SATURDAY November 9 *Speedsters 5K P.R. time! Please meet me at Riverview, already all warmed up and ready to go, at 7:00 for a chance to race a really fast 5K course and pickup a late season p.r.. I’ll go over the course with you. *Half marathoners = Two choices: A. 5K Riverview P.R.time trial race (see above) B. 8 mile “simulation/practice” run as follows: -1 mile at 75% of 10 mile pace (warmup pace prior to start of race) -1 mile at 90% of HMP… no faster! (first mile of race) -2 miles at 93% of 10 miler pace… no faster! (miles 2 & 3 of race) -3 miles at 98% of 10 mile pace (which is 100% of HMP) no faster! -1 mile at 75% SUNDAY November 10 Please join us at 6:45 am for 4-5 social miles at Greenberry’s  |
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