Well, our 60+ lads had a great time up at Lehigh yesterday, as they ran their first XC race ever! Ian, Bob J., Lee, Harry and Scott raced in their new spikes over a totally muddy course ‘enroute to a very impressive 22nd place (out of 41 teams) in their debut race. I’m personally so proud of these guys for not only accomplishing this without getting hurt and for racing so fast but for the way they bounded as a team. Like so many of the relationships I’ve watched form during my forty year coaching journey, this was fun to watch evolve. In this case it was a bunch of baby boomers of all different abilities come together to train, travel, race and bond. And above all else, they had a blast, which makes me so happy!
***IMPORTANT: This will be our last official Wednesday group run of the year (next two weeks, after this one, are holidays) and because I’m hosting a 5K, we will move back our meeting time to 5:30 so as to give folks ample time to warmup, race and then cooldown. I’m hoping that many of you, even those who ran marathons this fall, will come join us for this fast 5K season ending race.
I hope to see you Wednesday.
WEEK of DECEMBER 16
*Speedsters = Last week of the season! We will not be meeting on 12/25 or on 1/1 but will start back up again on 1/8, to prep for the spring racing season. Speedsters/BB Season Ending 5K this Wednesday! Please note that we will start warming up at 5:30 (not 5:45) this week so as to give folks time to get home and to work.
MONDAY December 16
*Speedsters = 3-5 AHR miles with 4 x 15 second flat surface surges
WEDNESDAY December 18
***Please note that we will be meeting at 5:30 this week to give us enough time for our special 5K.
*Speedsters and all BB folks = Season Ending 5K. I’ve designed and wheeled a course (see attached map) that I hope will be to your liking. It has many descents along the way but there are two hills worth mentioning: one at about a half mile as you climb up to McCormick from Newcomb and another one at about mile 2.4 as you come off Emmet street up the ramp to McCormick. Because the students will all be gone home for the holiday, the roads will be quieter than normal but I’d still like to have you be cautious along the way as you watch out for motorists. I will have arrows marking the route and I will be driving a lead vehicle.
**The JR crew (Just Running) continues to have great representation each week. 5-7 relaxed AHR miles.
SATURDAY December 21
*Speedsters = longer but very relaxed AHR run at a slow 75% of 10 miler pace.
SUNDAY December 22
*Come join us at 6:45am at Greenberry’s for 4-5 social miles and to celebrate Kenny’s birthday (I got it right this time).
Come run your fastest 5K of the year with our Wednesday Morning Community group on December 18! Fast course, all paces represented (and broken into pace groups at the start), fun company and all for FREE! Warmup starts at 5:45am in the parking lot across from the UVa track on Wednesday December 18.
Congrats to Peter (first race in his new 60-64 age group), Meg, Linda, Jeffery, Peggy, Elizabeth J., Larry, Marti, Suzanna and Jordan to name a few of our folks who had excellent races up at Monticello. And a huge thanks to all of you who came up to the mountaintop to help me with race day efforts. Folks like Russ, Brian, Megan, Karen, Erika, Sean, Margaret, Rick W., Susan and Tom were a huge help.
Congrats to Bronwyn, who had a sweet 4:02 BQ performance in Arizona this morning! And while we’re congratulating folks, a big tip of the hat to our Charlie Hurt, who qualified for the Olympic Trials with a super 2:18 effort at the California International Marathon this morning!
And all the best to our Captain Harry and his team of 60 year old lads (Ian, Scott Bob J. and Lee), who will be racing at the Club National XC Championships this Saturday up at Lehigh.
-Rick K’s annual Winter Solstice Trail run around our RTF loop is this Saturday. A variety of distance options will be available. Photos at 7:30 at Greenberry’s before the crew takes off.
****Please mark your calendar for our season ending “Fast 5K” next Wednesday (12/18). I will have set up a p.r. minded 5K course in hopes that many of my Speedsters and BB athletes will join in for some fast times. I really do hope many of you will join in, as the more company we have the faster everyone will run.
Any injury or training issues? Please give me a shout. I hope to see you this Wednesday.
WEEK of DECEMBER 9
*Speedsters = winding down the season. Keep your weekly base mileage in the 15-25 mile range and for the next two weeks, we will continue with one workout/week on Wednesdays with a relaxed longer AHR run on Saturdays. Then, we will be firing up the engine again in early January.
WEDNESDAY December 11
**Please join me at the UVa track at 5:45 am for the following:
*Speedsters and Boston Bound folks (NOT training for a March/April marathon) = “Wednesday 700 Relays”: I will divide you up into two-person relay teams. These teams will equally pair up one faster person with one person not as fast.
The faster partner will run a 400 and then their partner will run a 300. After 400, faster teammate hands off to partner who then runs a fast 300. The 400 partner will jog 100 meters over to the finish of the 300 to be tagged by their partner. The 300 teammate can simply jog around in place to get ready for the next tag. They will do this a total of 11 times and then the faster partner will finish with a 300 to make it an 8000 meter run total. So, faster partner runs 10x400 plus one 300 and teammate runs 10x300. Let’s have some fun with this!
SATURDAY December 14
**Winter Solstice RTF Trail Group Run
*Speedsters = longer AHR run
SUNDAY December 15
**Come join us for 4-5 social miles and to celebrate Kenny’s birthday at 6:45 at Greenberry’s.
Hope you all had a wonderful Thanksgiving weekend. It sure was nice to have some time off to spend with family and loved ones.
And speaking of, it looks like we had some great times at both Turkey Trots (plus a few out of town turbo charged turkey trotters, like Jeffrey who was 3rd in his age group at a 7000+ person 5K in Charleston, S.C.).
And I had wonderful volunteer help at the Boars Head event from folks like Kenny, Linda, Marti, Ellen, Brian, Bronwyn, Sana, Christian, Natalie, Dave, Ali, Shawn and Maureen and Kevin O..
We were able to raise an amazing $90,000+ for the UVa Children’s Hospital at this legendary community charity event!
***And while we’re on the volunteering subject, I’m looking for about 8 more folks to help with the Monticello 5K this Saturday morning. Please text me at 962-1694 if you can lend a hand. This is my last ask of the year…I promise!
***Upcoming Wednesday morning season ending events of note:
*December 11- Speedsters/BB Relays!
*December 18- “Fast 5K”! End the year with a p.r.!
Please mark your calendars for these events, as the more folks that participate the more fun.
A huge Happy 60th to our Peter T. this Wednesday!
We’re still meeting at 5:45 on Wednesdays and I sure hope to see many of you then.
I love the company!
See you then!
WEEK of DECEMBER 2
WEDNESDAY December 4
Please join me at the UVa track parking lot at 5:45 for the following workout and to wish our Peter T. a great big happy 60th!
*Cameron Crazies x 5. Surge/attack the uphills and cruise on the descents. Goal: try to make each half mile loop a bit faster than the previous! Focus on core form.
Do the circuit five total times.
*Racing the Monticello 5K? Then please run 3-5 easy AHR miles with 6 x 30 second flat surface surges at your targeted 5K pace time with a slow 90 second recovery in between each.
SATURDAY December 7
***Please join me at Jefferson’s mountaintop for the Monticello Holiday Classic 5K!
Can’t race it? Then please join me as a volunteer.
**Otherwise, run some long AHR mileage
SUNDAY December 8
**Please join us at 6:45am for 4-5 relaxed social miles at Greenberry‘s
Hat’s off to Bill, Bernie, Lee, Sarah, Harry, Kathryn, Carol and Rick W., who made it out in the cold rain this morning to keep their old, slow coach company.