We had a wonderful day out at Foxfield yesterday and we owe a huge thanks to all of you who helped Audrey and I with race day volunteering at the Four Miler! You really made a positive difference at this special event and helped to treat our guests to a first class event.
Larry, Megan, Mike G, Bronwyn, Jake, Harry L., Kristen K, Dennis R., Katie P., Kristen H., Jeffrey, Marti’, Heidi, Andrea, Ian, Tim, Rick W., Bill P., Bev, Peggy, Bernie, Virginia, Samantha, Philip, Melissa and Harry F.. A big thanks to all of you!
Congrats to our Sara N., who placed 4th overall!
And congrats to Molly F. (one of our two Molly’s) on her sweet 1:56 half in Virginia Beach!
****IMPORTANT: We’re moving back to our old home at the UVa track this Wednesday and thanks to Coach Lananna and Carla Williams (UVa Director of Athletics) the track will be open from 5:30-7:15am, with the lights on! This is very generous of them, as no other athletic facility at UVa is open to the public! Coach Lananna will be there to greet us at 6:45, so I’m STRONGLY encouraging ALL of you to be there to say “Thanks” (even if you’re currently not training for anything). The bigger the crowd the more he will see just how much this really means to us!
Please let me know if you have a new ache or pain or need your training adjusted (ie. moving a Saturday run to Friday or Thursday). You’re never bothering me!
Anyone interested in helping at The Ragged Mountain Cup this Tuesday evening at Panorama, please give me a shout. Thanks!
Happy Birthdays to Kathryn Laughon (Wednesday), Jeannine and Binyong (Saturday)!
More cool mornings on the way. Let’s enjoy the break!
434-962-1694 (text) or stop by (I’m in most days from 9-2)
WEEK of SEPTEMBER 6
**Please note that I’m now going to be narrowing the weekly workouts down so we have separate marching orders for our folks who are running a Half this fall.
*Speedsters 5K-10K = ~25-30 miles total
*Speedsters Half Marathoners October = 30-35 miles
*Speedsters Half Marathon November/December = 30-35 miles
MONDAY September 6
***Please note that if you raced the Four Miler or went long on Sunday to just run AHR miles today.
*Speedsters 5K-10K = 4-5 AHR miles with 6 x 12 second hill form surges with a slow 48 second recovery in between each.
*Speedsters October HM = 5-7 miles at AHR with 6 x 12 second hill form surges with a slow 48 second recovery in between each.
*Speedsters November/December HM= 5-6 miles at AHR with 4 x 12 second hill form surges with a slow 48 second recovery in between each.
WEDNESDAY September 8
***Please join me at the UVa track at 5:30am for the reopening of this beautiful facility. Note that, for the time being, we are no longer at AHS.
Not training for a particular race? There are folks simply running AHR social miles...come join them.
NEW? Feeling lost? Please contact me before Wednesday’s workout.
As a guide:
-MP = ~30 seconds/mile slower than HMP
-HMP = ~10-15 seconds/mile slower than 10 mile pace
-10 mile pace= ~15-20 seconds/mile slower than 10K pace
-10K pace = ~15 seconds/mile slower than 5K pace
-5K pace = ~15 seconds/mile faster than 10K pace
*Speedsters 5K-10K = Special K’s as follows:
-5 x 1000 meters (2.5 laps) with a slow 3 minute recovery in between each (Leah will send post my suggested paces at cvilletrackclub.org/speedsters1)
*Speedsters October HM = Special K’s as follows:
-7 x 1000 meters (2.5 laps) with a slow 3 minute recovery in between each (Leah will send post my suggested paces at cvilletrackclub.org/speedsters1)
*Speedsters November/December HM = 600’s (lap and a half) as follows:
8 x 600 in 4 sets of two with a rolling 200 recovery in between each as follows:
-1st set = HMP
-2nd set = 10 mile-10K pace
-3rd set = 10K-8K pace
-4th set = 5K pace
SATURDAY September 11
*Speedsters 5K-10K = 9-10 miles at AHR
*Speedsters October HM = 15-17 miles at AHR (rolling to hilly course) with the last 2 miles at MP-HMP
*Speedsters November HM = 12-14 miles at AHR (rolling to hilly course
2021 Annual Message