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WEEK of AUGUST 13
Please keep your mileage up this week and feel free to add a mile or two to your normal weekly total. MONDAY August 13 4-6 AHR miles with 6 x 20 second hill surges WEDNESDAY August 15 ***Please join me at 5:30am outside the UVa track for the following: -3 x 800 with a 2-3 minute slow jog in between each -then run 8 x 100 straightaways (4 laps of 100 straights) at a very fast but relaxed pace…kind of like a 20 second fartlek pickup…focus on form and NO straining! Slow 100 jog recovery on the curves in between each fast 100. -After the last 100 take a 2 minute jog recovery -Finish with 2 x 800 at a faster pace than the first set of 3! ***I’ll have Leah post you my suggested paces for the 800’s. *NEW? Please get in touch with me BEFORE Wednesday, so we can go over how to get you safely engaged with our speed group. SATURDAY August 18 8-10 mile workout as follows (hillier or rolling course…some flat sections okay but not all flat): -2-3 miles at AHR -3 miles at HMP-10 mile pace or faster -1 mile of 60-30 fartlek -90 second jog -2 miles faster than the 3 mile pace! -1 mile AHR cooldown SUNDAY August 19 ***Come join me and many others for 4-5 social recovery miles at 6:45am at Greenberry’s. MONDAY AUGUST 6
4-6 AHR miles with 6 x15 second hill surges WEDNESDAY AUGUST 8 **Please join me at the UVa track parking lot at 5:30am for the following workout. Questions about pacing or any other facet of the workout? Then please give me a shout BEFORE Wednesday. After a slow warmup and lots of dynamic drills. -1 mile -Slow 2 minute recovery -8 x 400 with a brief 100 recovery in between each -take a slow 2 minute recovery after the last 400 -1 mile faster than the first one! **I’ll have Leah POST on the Speedsters Blog you my suggested paces for the miles ***Away on vacation? Then please try to find a track or course so as to simulate this workout. ***NEW? Then please contact me BEFORE Wednesday. SATURDAY AUGUST 11 **Please meet me at Riverview all warmed up and ready to go at 6:45 for the following workout: -1 mile loop on the flat section of the course (I’ll explain it) at around 10K pace -run the hilly Market-Chesapeake loop surging the hills and actively recovering on the descents. -Repeat this circuit loop but run this second one faster than the first one! SUNDAY AUGUST 12 *Come join your slow coach at 6:45am for 4-5 social miles from Greenberry’s. Sorry these are base on a ten miler time and not a 4 miler time, but here's a race chart to help approximate (Mark was busy and almost forgot about this!)
http://mhmtp.weebly.com/.../race_pace_predictor_chart.pdf Another chart to help you determine paces based on a ten miler goal https://www.cvilletrackclub.org/race-potential.html PACES FOR WORKOUT (this is for a ten miler goal) -3 x 1000 (2.5 laps) with a slow 3 minute jog recovery in between each. -4 x 200 at a fast but relaxed pace with a very slow 200 jog recovery in between each. Take a full 400 jog after the last 200, before starting the last 1000 set. -3 x 1000 faster than the first set! Same 3 minute slow jog in between each. Sub 60 = 3:23-3:28 Sub 65 = 3:33-3:38 Sub 70 = 3:50-3:55 Sub 75 = 4:05-4:10 Sub 80 = 4:18-4:23 Sub 85 = 4:27-4:32 Sub 90 = 4:42-4:47 Sub 95 = 4:59-5:04 Sub 100 = 5:11-5:16 Sub 105 = 5:30-5:35 Sub 110 - 5:45-5:50 **EVERYONE: Please make sure you‘re running all of your non-speed miles at your AHR! The slower you can run these critical recovery miles, the less likely you are to be injured or to experience fatigue or, worse yet, burn out.
**Please work on getting your nose out over your toes by leaning 3 degrees form your ankles and lifting your knees. A good place to practice this is on Wednesday mornings! WEEK of JULY 30 I’d suggest breaking your weekly mileage, if possible, into three surface categories: -50-60% road -20-25% soft (treadmill, trail or smooth gravel) -20-25% pool running ****This is a RECOVERY week, so please try to drop your normal weekly mileage by about 30%! *Please make sure you’re working on building your core and upper body strength at least 3 days/week. MONDAY July 30 4-5 AHR miles with 6 x 20 second hill surges WEDNESDAY August 1 **Please join me at the UVa track at 5:30am for the following track workout: Start with lots of dynamics drills, after your warmup. And remember to make the first 200 of the first repeat (1000) your slowest of the day. This easing into the “speed” portion is the best way to safely “stretch”! -3 x 1000 (2.5 laps) with a slow 2-3 minute recovery in between each -3 x 200 with a slow 200 recovery in between each -Finish with 2 x 1000 faster than the first three with the same 2-3 minute slow recovery! **I’ll have Leah post my suggested paces for the K’s PACES FOR WORKOUT (this is for a ten miler goal) -3 x 1000 (2.5 laps) with a slow 3 minute jog recovery in between each. -4 x 200 at a fast but relaxed pace with a very slow 200 jog recovery in between each. Take a full 400 jog after the last 200, before starting the last 1000 set. -3 x 1000 faster than the first set! Same 3 minute slow jog in between each. Sub 60 = 3:23-3:28 Sub 65 = 3:33-3:38 Sub 70 = 3:50-3:55 Sub 75 = 4:05-4:10 Sub 80 = 4:18-4:23 Sub 85 = 4:27-4:32 Sub 90 = 4:42-4:47 Sub 95 = 4:59-5:04 Sub 100 = 5:11-5:16 Sub 105 = 5:30-5:35 Sub 110 - 5:45-5:50 Sorry these are base on a ten miler time and not a 4 miler time, but here's a race chart to help approximate (Mark was busy and almost forgot about this!) http://mhmtp.weebly.com/.../race_pace_predictor_chart.pdf Another chart to help you determine paces based on a ten miler goal https://www.cvilletrackclub.org/race-potential.html FRIDAY August 3 Please let Leah know if you’re meeting as a group for your Saturday run. This is a great way for our NEW folks to find company with you all. Let her know the time, location you’ll be meeting and the pace your group will be running. SATURDAY August 4 Long AHR run time. Run these at a slow and relaxed, very conversational pace BUT try to pick up the pace (~Half marathon pace) for the middle 2miles of the run. SUNDAY August 5 Please come join your slow coach for 4-5 social miles at 6:45 from Greenberry’s in Barracks. VOLUNTEER CALL: I’m still looking for help at the NPR 5K this Saturday at Towe Park (starting time is 7:30). Please text me if you can lend a hand. I really appreciate it. Or signup online!
https://www.signupgenius.com/#!/showSignUp/10c084daea72aa7fc1-inaugural WEEK of JULY 23 *Those racing the half marathon later this fall should be in the 25-35 mile range *Those sticking to the 5K-10K racing distance should do their best to be in the 20-25 mile range ***Remember: most of your weekly miles need to be run at your AHR pace, which is considerably slower than your targeted race paces (5K folks should be about 90 seconds to 2 minutes slower than race pace and half marathoners AHR is about 90 seconds slower than race pace). Here’s the riddle of it all: The slower you go, for these AHR runs, the faster you’ll be for your workouts and races! ***Try to mix up your weekly mileage with a combo of hard surface, trail or soft surface, treadmill and pool running. MONDAY July 23 4-7 AHR miles with 6 x 15 second FLAT terrain surges WEDNESDAY July 25 ***Please join me at the UVa track for the following workouts: *Speedsters NOT racing this week or using the NPR 5K as a “workout”: -2 x 800 between 5K-10K pace with a brief 60 second recovery in between each -5 x 45 second Klockner hill surges -Finish with 3 x 800 at a faster pace than first 2 x 800 set with the same brief 60 second recovery! *Racing at the track meet on Thursday? Then run 4-6 x 100 straightaway brisk surges on the track. *”Racing” this Saturday? Then run 8 x 100 straightaway surges on the track at a brisk but relaxed pace. *NEW? Please call or stop by BEFORE Wednesday, so we can chart out a safe and fun way to start your speed journey with us. THURSDAY July 26 Come join us for the last CTC Track meet of the summer! Fun stuff, especially if you have kids or if you’d personally like to race a different distance. SATURDAY July 28 **All the best to Speedsters children racing in the JSL Championships! Two options: 1. RACE: Come join me at Towe Park at 7:30am for our fundraiser 5K for Public radio! Very flat course! Race it or use it as a “progression or fartlek workout” (if you worked out on Wednesday). Using it as a Fartlek would be 90 seconds fast followed by 30 seconds slower for the entire race. 2. Normal Saturday WORKOUT as follows, on gently rolling or flatter terrain: 15 minutes at HMP-10 mile pace then take a 2 minute slow recovery/then run 5 minutes at 10K pace or faster/take a 90 second slow recovery jog/Finish with 10 minutes faster than the 15 minute section. SUNDAY July 29 ***Come join us for 4-5 recovery miles and a post run social coffee at 6:45 at Greenberry’s at Barracks. Hi, Speedsters!
As I’ve said many times over the years, my four main goals for my athletes are as follows: 1. Stay Injury Free! 2. Look forward to lacing up your running shoes! In other words, really enjoy your training! 3. Comfortably fit your running into your lifestyle…keep your life scales balanced! 4. Successfully achieve your race time goal! And the best way to accomplish the first and most important goal (Staying Injury Free) is through OPEN COMMUNICATION and PROPER RECOVERY. *Open communication means personally acknowledging when something begins to go astray, like feeling extra fatigued or a new pain on one side of your body. And then, within 24 hours, letting your coach (in this case ME), know, so the two of us can then assess what is going on and how to immediately alleviate it. The longer you wait to communicate the bigger the problem becomes! *Proper recovery is one of the most neglected aspects of an athlete’s training regimen, as way too many runners either run at too fast a pace for their AHR runs (~70% of your total weekly mileage), do something too taxing on their non-running days or simply push themselves in life too much (lack of sleep, etc.). Try to run these critical AHR miles at least 90 seconds-2 minutes slower/mile than your race pace. I hope all of you NPR fans will join me for our fundraiser 5K on July 28th. The course will be fast and all of the proceeds will be passed along to our friends at WMRA. If you can't run, please volunteer (we need 8 people to help). I hope to see you this Wednesday! Cheers! Coach Mark 434-293-3367 (work) 434-962-1694 (text) WEEK of JULY 16 *5K-10K folks = ~20-25 miles (or more) *Fall Half marathoners = ~25-35 miles MONDAY July 16 (3rd longest run of the week) 4-6 AHR miles with 6 x15 second hill surges (on a moderate hill) towards the latter portion of the run. WEDNESDAY July 18 (2nd longest run of the week) ***Please come join me at 5:30am at the UVa track for the following workouts **NEW? Then please get in touch with me, BEFORE Wednesday, so we can chat about how to safely and comfortably get you assimilated into these speed workouts. *Speedsters = -After your 2 mile AHR warmup please execute lots of your dynamic drills, before starting the actual speed workout. - 6 x 1000 with a very brief 200 recovery. Start at 10 mile pace for the first 2 and see how much faster you can get for the last 4. *Those racing at the CTC track meet on Thursday = 4-6 x 100 meter straightaway surge pickups *Those racing this coming Saturday = 2 x 1000 (instead of 5 above) THURSDAY July 19 CTC All-Comers Track Meet #3…Fun Stuff!! SATURDAY July 21 (longest run of the week) **Please meet me at Riverview, all warmed up and ready to go, at 7:00am for the following workout (Can’t make it to Riverview? Then please find a course that closely mimics the flat and hilly terrain of this workout): - 1 lap of my measured 1 mile Market-Chesapeake hilly loop. Surge the ascents and actively recover on the descents! - Then back to Riverview for 1 mile of 60-30 flat fartlek (I’ll go over the loop) - Repeat this two mile circuit one more time but faster than the first circuit! SUNDAY July 22 Please come join us for 4-5 social AHR recovery miles from Greenberry’s at Barracks at 6:45am. WEEK of JULY 9
Your weekly mileage should continue to remain the same, if that’s as much as you can currently comfortably handle with your lifestyle, or increase it, if you’d like, by about 10%/week. ***Please SLOW your AHR pace down by at least 30-60 seconds on those 70+ mornings and 85+ evenings! ***Your coach’s suggested MILEAGE: -I like to see my 5K-10K athletes, when in training for their races, to be in the 20-30 mile/week range. -And I’d like to have my half marathon crew ultimately get up into the 30-40 mile range. MONDAY July 9 *5K-10K = 4-5 AHR miles with 6 x 15 second FLAT surface surges *Half marathoners = 5-7 AHR miles with 6 x 15 second FLAT surface surges WEDNESDAY July 11 ****Please meet Captain Jen at 5:30am at the UVa track parking lot. I’ll be returning from a very short family vacation on Wednesday afternoon and will sadly be missing my favorite morning of the week. ***And speaking of vacation, if you can’t get to the track for the Wednesday workout, please try to find similar terrain wherever you’re at, so as to duplicate the workout. -Start on the track with 2 x 800 at 10K-10 mile pace with a brief 60 second recovery in between each -Run over to the Klockner hill for 6 x 40 second hill surges, working on form as you safely but swiftly work your way up sidewalk along the hill from the stop light picking up your knees as you engage your core and arms. Try to see if you can get farther up the hill with the last three surges. -Head back to the track for another set of 2 x 800 but at a faster pace than the first set with the same brief 60 second recovery. ***Racing at the CTC Track Meet on Thursday? Then please stick to 6 x 20 second surges along the straights. ***NEW to the group? Then please contact me so we can discuss the safest way to engage you with speed. THURSDAY July 12 **CTC All-Comers Track Meet…Come join us but please do NOT run the workout on Wednesday if you plan on racing at this meet. SATURDAY July 14 ***This is a Long AHR Saturday, where you run your miles as SLOW as it takes to feel “really comfortable”. Start extra early and stay hydrated throughout. Try to find a course with terrain similar to your race courses. *5K-10K folks = 8-9 AHR miles * Fall half marathoners = 9-11 AHR miles Mileage RECOVERY WEEK!
*Those sticking to the 5K-10K racing distances all the way through the fall = recovery week! So, at least 30% less mileage than you’ve been up to. *Those ultimately racing up to 10 mile and the half marathon later this fall = Recovery week! So, at least 30% less than your current weekly mileage. ***EVERYONE: Because of the high heat and humidity conditions, please dial back your AHR pace by anywhere from 30-90 seconds/mile until it actually feels comfortable. It’s the effort and not the pace that counts! So, SLOW it down! p.s. NEW? Then please stop by or call me BEFORE Wednesday so we can decide how to safely start you up with the group. MONDAY July 2 *Option 1: those NOT racing on Wednesday = 4-5 AHR miles with 8 x 15 second HILL surges *Option 2: those racing a 5K on Wednesday = 3-5 AHR miles with 5 x 15 second FLAT terrain surges WEDNESDAY July 4 **Yes, I’ll be at the UVa track waiting to greet and coach you all at our usual time of 5:30am. I’d move it to a later time because of the holiday but it’s going to be another scorcher, so the earlier the better! **I’ll also be up at Hollymead, helping with the Independence Day 5K later on, for those who are racing. Three options: *Option 1 = Race the 5K! Remember to grade it on a curve due to the tough weather conditions. I’ll see you there! Kiwanis Independence Day 5K July 4, 2018 - 7:30 a.m. *Option 2 = Workout at the track (I’ll be there to time you) “FUN 400’s” as follows: -4 x 400 at 5K pace with a 75 second recovery in between each -4 x 400 faster but with a shorter 60 second recovery in between each -4 x 400 faster but with an even shorter 45 second recovery in between each **please grade your 400 times on a curve because of the heat and humidity! *Option 3= Those racing the CTC track meet on Thursday: run 4-5 AHR miles with 4 x 15 second track surges THURSDAY July 5 CTC Track Meet for those in Option #3…Also, if you’ve got kids, this is a really fun event! All-Comers Summer Track Meets Thursdays in July at 6:30PM SATURDAY July 7 Two options: Option 1: Please meet me at Bellair all warmed up and ready to go at 7:15 for the following workout (I’ll have the loops all marked and ready to go): *Half marathoners = 3 x 1.5 mile loops with a 4 minute jog in between each. Run the first loop at 10 mile pace or slightly faster, the second one closer to 10K pace and the third loop faster! *5K-10K crew = 2 x 1.5 mile loops as above. ***Please note: that if you don’t want to run long warmup and cooldown, please park over in the physician’s office next to Bellair Market. Please, do NOT park in Bellair! All else, park and run from pour usual starting point at the UVa track parking lot. Option 2= those who raced on Wednesday: 6-8 AHR miles |
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August 2018
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