August 3, 2020

Greetings, to you my wonderful athletes!

I’m hoping you’re all safely managing and enjoying your running as we make our way through this long stretch of heat. You’re probably tired of me reminding you to slow down but, other than having you start you runs extra early, it’s the single best way to partner with this challenging weather. 

By now many of you will have seen our announcement regarding this year’s Women’s Four Miler. We’re very excited about hosting this special event, in a very safe manner, over the beautiful grass paths of Foxfield and are hoping many of you will reserve a time to come walk or run this magnificent property for the first time. And, if all goes well with this new protocol, we will most likely have the Men’s Four Miler on the same course later this fall. 
http://www.womens4miler.org

Many of you clocked excellent mile times over the past few months with Adrian’s Mile Club and are to be congratulated for your speedy performances. Way to go!

And speaking of fast times, Captain Harry celebrated his retirement by racing a fast 5K in Sugar Hollow early Saturday morning as he clocked a super impressive 21:24 (6:53 pace). He’s not ready for that rocking chair yet! 

Happy Birthdays to Rick K. and Bronwyn (today) and Jason B. (Wednesday)!

Stop by or call with any questions or injury issues. I’m always happy to help.
I miss seeing you each and every Wednesday morning!  

Happy Running, 
Coach Mark 
434-962-1694 (text)     
434-293-3367 (landline)

WEEK of AUGUST 3
SPEEDSTERS:
Workouts are geared for:

1. Those looking to race the Women’s and Men’s Four Miler, Pepsi 10K and other shorter distance virtual races.      
2. Those looking to race the Oktoberfest Half Marathon, that we’ll be hosting with safe protocols in early October.  

*5K-10K crew = ~20-30 miles (85% at AHR/15% faster)
*Half Marathoners = ~30-35 miles (85% AHR/15% faster) 


MONDAY August 3
*Speedsters = 4-6 AHR miles with 5 x 15 second hill surges with a slow 45 second recovery in between each.  


WEDNESDAY August 5 
*Speedsters = “Spartan” as follows:
-1600 (4 laps) on the track at 98-100% of 10 mile pace
-half mile off at 93% 
-1200 (3 laps) on at 101-103%
-half mile off at 93%
-800 (2 laps) on at 104-107%
-half mile off at 93%
-400 on at a fast but relaxed pace!
   
SATURDAY August 8
*Speedsters 5K-10K crew = 8-9 relaxed miles at 70-75% of 10 mile pace. Flatter course 


*Speedsters Half Marathoners = 12-15 relaxed miles at 70-75% of 10 mile pace. Flatter course