August 9, 2020

Hi, everyone, 

I’ve included a video this week, so I’ll let that be my message. 
https://youtu.be/ygtmDkePIJE

Hope you’re all well. 

We had a truly memorable celebration yesterday, with just our immediate family, for Audrey and Stewart’s wedding. The father of the bride was an emotional mess. 

Cheers!
Coach Mark 
434-962-1694 (text)

WEEK of AUGUST 10 
*SPEEDSTERS
5K-10K = 20-30 miles or more 
Half Marathoners = 25-35 miles 

MONDAY August 10
*Speedsters = 4-6 AHR miles at 70-75% of 10 mile pace with 5 x 15 second hill surges focusing on using your upper body to lift your legs as you drive up the hill.  
 
WEDNESDAY August 12
*Speedsters = 6 x 800 (2 laps on track or half mile on a flat road) with a very slow 3 minute recovery in between each. I’ll have Leah send you my suggested paces but due to the heat and humidity, I’d strongly suggest slowing these down and grading them on “effort” (in other words, does this feel hard) and not pace!     

SATURDAY August 15
*SPEEDSTERS= Pace Work Saturday! 

*5K-10K = 7-8 miles total (rolling course) as follows: 
-2 miles at 70-75% of 10 mile pace 
-2 miles at 101-102% of 10 mile pace
3 minute slow recovery
-1.5 miles at 103-104% or faster  
3 minute slow recovery 
-1 mile faster!    
-1 mile cooldown 
 
*Half marathoners = 9-10 miles total as follows (flatter course):
-1 mile at 70-75% of 10 mile pace 
-2 miles at 93% of 10 mile pace (MP)
-3 miles at 98% of 10 mile pace (HMP)       
-2 miles faster! 
-1-2 miles at 70-75%