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Hi, everyone, I hope all of you had a wonderful Thanksgiving. We sure did. I’m getting excited about our new RunFest series competition, starting with the New Year’s Day 5K. As I said in my last message, we will keep track of your points throughout the series and present special awards at the conclusion in June. https://www.runsignup.com/NYD5K There will be a charge for each of the races, to cover the cost of chip timing and to benefit our local causes. I do hope you will join me for some, if not all, of the races in the series, as I continue my ongoing quest to help us all get through this unique pandemic safely, entertained and challenged. And speaking of, I’d suggest registering for the NYD5K as it’s filling up quickly. I’m also planning on having a Kid’s series too...stay tuned for details. Here’s the skinny on what I have planned thus far. As you can see, the series is in the preliminary stages but, with each passing week, I hope to add specific dates and more details. The goal is to have you race different distances and surfaces over the coming months as we progress with the series. Preliminary 2021 RunFest Series schedule (all will be chip timed with strict pandemic protocols) *January 1- NYD5K (Foxfield) *Mid February- Sugar Hollow Frostbite Four Miler (Whitehall) *Early March- Haven 8K- Free Union (new course) *Late March - The Ten Miler (new course...tentative) *May- BBBS Free Union Farm 10K *May- Track Two Miler *June- Bruce Barnes Mile Points are earned as follows: -5 points for each race you finish -3 possible points/individual age group (3 points for 1st, 2 points for 2nd, 1 point for 3rd) -3 possible points for top 3 overall (3 points for 1st overall, 2 points for 2nd, 1 point for 3rd) And for those looking to race a marathon this spring, we’re rolling with plans for a March edition of the popular Rivanna Greenbelt Marathon, where so many folks ran so well a few weeks ago. I’ll be writing weekly workouts for both RaceFest series and the March marathon. As always, I encourage you to get in touch with any new injury issues and any questions regarding your training. As your coach I’m here to help. Happy Birthday to Peter T. this Friday. Let’s have a fun December! Coach Mark 434-962-1694 (text) WEEK of NOVEMBER 30 *Speedsters RunFest = 22-28 total miles. All at your relaxed AHR unless I indicate otherwise MONDAY November 30 *Speedsters = 4-5 miles with 4 x 12 second flat surface surges focusing on upper body form. Take a slow 48 second recovery in between each. WEDNESDAY December 2 *Speedsters = Cameron Crazies x 4. Either use our Cameron loop or find another half mile (or close to half mile) hilly loop. Surge the ascents and use the descents to actively recover and to slow your breathing rhythm back down again. Try to run faster for each loop. And remember: No recovery in between each circuit loop. SATURDAY December 5 *Speedsters = 7-8 miles total with the following workout in the middle: -6 minutes at 98-100% of 10 mile pace followed by 1 minute recovery -5 minutes at 100-102% followed by 1 minute recovery -4 minutes at 103-105% followed by a 1 minute recovery -3 minutes faster! I’d suggest doing the “workout” portion on flatter terrain. ****IMPORTANT: please use my son Adrian’s Pace Calculator to figure out your individual paces. PACE CALCULATOR https://www.raggedmountainrunning.com/pace-calculator.html
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Hi, everyone, I hope you all are doing well as we head into the first week of this magical holiday time of year. I’m thrilled to announce to you, my wonderful athletes, what I hope you will find to be, two exciting race concepts that we have planned for 2021:
Hats off to two of our fellow Speedsters, who successfully completed creative pandemic running challenges in the past week: *First off, kudos to Emily Voss, who last week finished her mighty task to run every single foot of every single mile of every single street within the City of Charlottesville. Simply amazing! This must be a first. *And a big congrats to Ali Kelly who set the new RTF loop standard, as she blazed over the grueling 20+ mile loop in 2:51 (8:26/mile average)! Wow! And thanks to Jason B., Carter and Ben, who paced her along the way. Big Happy Birthdays during this holiday week to Karen D.J. (60 on Wednesday!), David F. (Friday) and Heidi (Saturday)! Here’s wishing each of you a restful holiday this week. I always find myself feeling extra grateful at Thanksgiving, but this unique year I feel even more thankful than ever for the wonderful gift of your friendship as my athletes. The joys I witness of your athletic accomplishments andt, even more importantly, the friendships you share, personally means the world to me! Thanks! I hope to see each of you soon. Hugs and high fives, Coach Mark 434-962-1694 (text) WEEK of NOVEMBER 23 ****Base Building phase for both groups for the next few weeks. So, all at AHR unless I indicate otherwise. *RaceFest folks = 20-25 miles or more total with a long AHR run of 7-9 miles on Saturday. *March Marathoners = 30-35+ miles total with a long AHR run of 10-12 miles or more on Saturday. ***Those racing a virtual Turkey Trot this Thursday, should run 3-5 miles with 5 x 12 second flat surface surges on Monday and then 2-3 AHR miles with 2 x 12 second flat surface surges on Wednesday morning. Greetings, everyone!
What a wonderful marathon so many of our teammates had this morning! With perfect weather, our friends ran so well over the 6 loops of Riverview (with a huge thanks to fellow BB runner Joe Milby who worked tirelessly over the past 48 hours to so beautifully groom the course after it had been flooded out by the torrential mid-week rains)! Here’s just a small sampling of the great performances turned in by our crew on this certified course: Thomas I. -3:02 Steve K. 3:12 Steve L. 3:25 Adele 3:27 Michael G. 3:29 Emily D. 3:37 Leslie L. 3:39 Laura F. 3:42 Kristen H. 3:44 Bob J. 3:46 Captain Harry 3:56 Katie P. 3:59 Bronwyn 3:59 David F. 3:59 Hannah G. 4:19 Bill P. 4:21 Kathleen B. 4:49 Henry R. 5:03 Congrats to these and all of the other hearty folks, who successfully completed the Rivanna Greenbelt Marathon this morning! As your coach, I’m truly proud! Leah is also to be congratulated and thanked for organizing a truly wonderful event. Way to go, Leah! And she was helped by so many selfless CTC volunteers, like Fran C., Ryan L., Megan M., Linda, Dr. Bob, Pat B., Beth C., Melissa B., Carey H., Karen T., Brian G. and Andrew D. Many thanks for taking the time to support our marathoners early on a Sunday morning! THIS WEEK All of our marathoners need to start their recovery phase, by running no more than 1-2 miles for any given day this week! But, at the same time, you must keep up with your rolling and stretching to avoid tightening up your hamstrings, calves and ITB. And speaking of taking a break, I’m continuing to give all of my Speedsters crew a recovery period, as I get ready to ramp you up again to prep for the 2021 Charlottesville RaceFest Series, which starts with the NYD5K and leads to the 10 Miler and beyond (all with safe covid protocols). I’ll be getting you the details for this special race point series (which will take place on grass, the roads and the track) in the next week or so. In the meantime, take off your watch and Garmins and enjoy getting out for some really relaxed miles! Big Happy Birthdays to Nicole Lee, who turns 50 today, and to Katie P. on Friday! Please call on me with any questions or new injury issues. I’m always here to help. Cheers, Coach Mark 434-962-1694 (text) 434-293-3367 Hi, Everyone,
Well, it’s race week for our marathoners, if the weather holds up, so I’m encouraging any of you who haven’t yet done so, to stop by to go over your race day game plan. And speaking of races, I have plans in the works for a safe, pandemic protocol, chip-timed five event Winter/Spring Race Series, with a cool point earnings competition. These would be five different distances, surfaces and locations over a five month period, starting in January. I’m really amped about this... stay tuned for details in the next coming weeks. For my Boston Bounders looking to get in a certified marathon, I’ve got plans in the making for a March marathon, too. In the meantime, I’m toning down your speed training, as I’d like for you to work on building your AHR mileage. Those who would like to aim for the Race Series should be working on getting into the 25-30 mile range on a consistent basis, with a long run, ultimately, of 10 miles, by early January. BB March Marathoners should be thinking more like getting to 50 miles by early January. I’ll be sending you more details in the coming week but, for now, just enjoy getting in your relaxed miles during this crazy warm weather. Stay on top of your electrolytes during this heat wave! Please continue to keep me in the loop with any new aches or pains or concerns or training questions. I’m always happy to offer guidance. Happy Birthdays to Lee N. and Cassandra F. this Wednesday! Recommended movie of the week: “Enola Holmes” on Netflix... wonderful fun for those who like Sherlock Holmes! Happy Running, Coach Mark 434-962-1694 (text) WEEK of NOVEMBER 9 *Speedsters = 20-25 miles or more *BB Greenbelt Marathon = race week! Please come see me, if you haven’t already, to go over the specifics of your personalized race day game plan. ***IMPORTANT: Your AHR (comfortable conversational pace) should be at least 1 minute slower than your MP or about 90 seconds slower than your targeted 10 mile race pace. I’d like to see you keep your AHR in the 130-145 heart rate range MONDAY November 9 *Speedsters = 4-5 miles at AHR with 4 x 15 second flat surface form surges at 110% of 10 miler pace with a slow 45 second recovery in between each *BB = 4 “practice miles” as follows: -2 miles at the exact pace you plan to run for the first 2 miles on race day -2 miles at MP WEDNESDAY November 11 *Speedsters = 6-7 AHR miles with a light hill fartlek of 45 seconds at 107% followed by 45 seconds slow x 8 over a rolling to hilly course *BB = 5 miles total as follows: -2 miles at the exact same pace as your start on race day -1 mile at MP -1 mile with 6 x 15 seconds at 112-115% with a 45 second recovery in between each -1 mile at AHR FRIDAY November 12 BB marathoners: if you normally run on Thursday but not on Friday, then you need to move your Thursday run to Friday since the race is on Sunday, so as to keep your normal spacing the same. I’d suggest 3 AHR miles with 2 x 15 second light surges SATURDAY November 14 *Speedsters = longer AHR run. I’d suggest going the distance of your most recent long run or adding a half mile to full mile to your most recent long run. *BB marathoners = If you normally run on Friday (the day before your long run) then I’d recommend running 1-2 miles today. If you don’t normally run the day before your long run, then I’d take the day off. SUNDAY November 15 BB Marathoners = Race Day! Weather pending... we will make a final decision on Thursday, based on the weather report for Sunday morning, as to whether or not to move it to the following Sunday. Wow! What a wonderful Men’s Four Miler we had out at Foxfield yesterday. And with so many of you either racing or helping, it really felt like the good old days again.
Our guys raced exceptionally well over the rolling slick grassy paths and cambers of this beautiful course. Here’s just a small sampling of our hearty harriers: Harry (1st), Jason (1st), Bob J. (2nd), Jim R. (2nd), Mike C. (2nd), Brian C. (3rd), Russ S. (3rd), Larry (4th), Peter, Rick W., Brian G, Philip, Jordan, Trent, John D., Bill A., John T., Bill P., Jay T., Mark F., Tim W., Jim A. and Pat, to name just a few who had excellent performances. Plus, our teams stacked up well, too. Here are results: https://runsignup.com/Race/Results/68444/#resultSetId-226050;perpage:100 Read all about it here: https://dailyprogress.com/sports/men-s-four-miler-sets-new-standards-at-foxfield/article_a954f940-1bd8-11eb-b07f-b342df35035d.html And what a huge volunteer turnout we had, as so many of you came out to lend a hand in the cold with Audrey, Cynthia and me. Many thanks to Scott, Katie P., Megan, Kristen H., Marti’, Tammy, Rachel L., Heidi J., Michelle, Heidi G., Gretchen, Anders, Elizabeth, Jacqui, Rachel W., Bronwyn and Brian. I appreciate these folks helping to make the event such a safe and enjoyable success! With only two weeks until our marathon, I’m encouraging those of you racing it, to stop by to chat about your personal race day game plans. Text me ahead of time to set up a time to meet outside. And speaking of the marathon, we could use help on Sunday November 15 in two shifts (5:30-7:30 and 7:30-10:00). VOLUNTEER SIGN UP: https://forms.gle/Y9Uu9wRk53Jr1EEKA Thanks! Happy birthdays to Kase (Thursday), Kara ( Friday) and Josh T. (Sunday)! Cheers! Coach Mark 434-962-1694 (text) WEEK of NOVEMBER 2 *SPEEDSTERS = Lower key week *BB Riverview Marathoners = Taper week! Somewhere around 30 miles total. MONDAY November 2 *Speedsters = 3-4 AHR miles *BB = 5 miles at AHR on a flat course, with the first 3 “practice” miles as follows: -miles 1 & 2 at the exact same pace you plan to run for the first 2 miles on race day (~92% of MP?) -mile 3 at MP -miles 4 & 5 at AHR TUESDAY November 3 Run, then VOTE, if you haven’t already done so! WEDNESDAY November 4 *Speedsters = Hilly Cameron Crazy style Fartlek as follows: Find a hilly/rolling half mile (or close to half mile) loop like our Cameron Crazy one and surge the uphills while actively recovering on the flats or descents. Run 4 of these half mile loops, making each one faster than the previous. *BB = 1 mile/4 x 800/1 mile. Take a 4 minute slow recovery after the mile and a 3 minute recovery in between the 800s, including after the last 800 before the final mile. Captain Harry will send you my suggested paces for this last hard track workout. SATURDAY November 7 *Speedsters = long and relaxed AHR run *BB =9 miles total with a 6 mile progression run as follows on a flatter course: -2 miles at AHR -1 mile at MP -1 mile at HMP -2 miles at 10 mile -2 miles faster! -1 mile cooldown at AHR |
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