I sure could use some VOLUNTEER help with the following events. You all are so kind to offer your time whenever I ask to help and that really means a lot to me. Thanks!
The Valley Cup - Wilson Memorial High in Fishersville (just over Afton Mountain)
Wednesday, August 21 from 5:00pm-6:30pm
The Ragged Mountain Cup at Panorama Farms in Earlysville
Tuesday, August 27 from 5:00-6:30pm
Women's Four Miler
Saturday August 31 from 5:30am-9:00am
Thanks for continuing to be so positive about your running and training during this heat and humidity. It really does help to dial back all of your paces by 15-30 seconds or more, as we make our way through the end of the summer.
***A great big congrats to our Rachel Ward and her husband on the birth of their very healthy (8lbs. 6 ounces) baby girl!
And Happy Birthday to George R. on Thursday this week!
Please text me with any questions or issue with your training.
WEEK of AUGUST 12
***VERY IMPORTANT: Please take note of this reminder…Your AHR, which is about 80-90% of your total weekly mileage, should be run at 80% of your MP or 75% of your 10 miler pace. This is the single most important facet of your training!
*Speedsters = “Recovery mileage” week, so please drop your normal weekly mileage by 20-30%. I’d suggest running less on your normal days or drop a day of running all together. This is very important in helping you avoid overfatigue.
*BB Group #1 (July marathoners) = still in recovery mode, so 4-5 miles/run
*BB Group #2 (September marathoners) = 50 miles or more
*BB Group #3 (October marathoners) = 45-50 miles or more
*BB Group #4 (November marathoners) = 40-45 miles
MONDAY August 12
*Speedsters: 4-5 miles with 2 of those miles at HMP-10 mile pace (optional, if it doesn’t tire you out for Wednesday’s workout)
*BB Group #2 = 7-8 miles total with 6 x 90 seconds at 108-111% or faster on a very FLAT surface with a slow 90 second recovery in between each.
*BB Group #3 = 7-8 miles total with 4 of those miles at 100% of MP. The rest of the miles at 80%. Plus 5 x 15 second hill surges.
*BB Group #4 = 7-8 miles total with 3 of those miles at 100% of MP. Plus 4 x 15 second flat surface surges with a slow 45 second recovery in between each.
WEDNESDAY August 14
***Cynthia and I will be driving back from Connecticut today, so Captain Harry will be at the helm. Please join him at 5:30am at the UVa track.
NEW? Then please text me at 962-1694 BEFORE Wednesday morning.
2 x 800 at 105-107% or faster with a slow 3 minute recovery in between each
8 x 200 at 111-112% or faster with a slow 200 recovery in between each
2 x 800 faster than the first set!
After you last 800 take a slow 4-5 minute recovery and then do 4 x 12 second from surges on the outside lanes of the straightaways with a very slow 45 second recovery in between each.
*BB Group #2: Please text me for your specific times for this workout:
-5 minute slow recovery
-4 minute recovery
-2 miles faster than the first 2 miler!
-Finish with 4 x 12 second form surges along the outside lanes of the straightaways with a slow 45 second recovery in between each.
*BB Group #3 = 15 x 200 in 3 sets of five with a slow 200 recovery in between each. Run the first set at 112-113% and the 2nd set at 115-116% and the 3rd set faster!
*BB Group #4 = 7 x Cameron Crazy Circuit loops. Surge the uphills and take an active recovery on the descents. Focus on using your core (arms, torso, and backside) as you try to make each half mile loop slightly faster than the last one.
SATURDAY August 17
***Forming a group for your Saturday workout? Then please let Captain Harry or Leah know about it by Friday morning, so other folks (especially those new to town and new to our group) may join you. Thanks!
*5K-10K folks= 2 x 2 miles with a slow 4-5 minute recovery in between. Try to hit the first one at 100% of 10 miler pace and the second one faster! I’d like to see you run this workout in Bellair or along that hilly/flat Riverview/Market/Chesapeake 2 mile loop course (I’ll send a map).
*Half marathoners = 3 x 2 miles with a slow 4-5 minute recovery in between each. Run the first 2 miler at 100-102% of HMP and try to get faster with each 2 miler. I’d like to see you run this workout in Bellair or along that hilly/flat loop Riverview/Market/Chesapeake 2 mile loop course (I’ll send a map).
**BB Group #2: Please text or call me before Saturday so we can chat about the best long run workout, since some of you are racing on the weekend of 9/1 and others are racing on 9/8.
*BB Group #3= 15 miles total as follows on similar terrain to race course:
-2 miles at the same pace you plan to run for the first 2 miles on race day (~95%?)
-8 miles at 100% of MP
-4 miles at 104%
-1 mile at 80%
*BB Group #4= 10 miles total, on similar terrain to race course, as follows:
-2 miles at the same pace you plan to run for the first 2 miles on race day
-5 miles at 100% of MP
-1 mile at 104%
-1 mile faster!
-1 mile at 80%
SUNDAY August 18
*Happy Birthday Steve L.!
Please join me at 6:45am for 4-5 recovery social miles at Greenberry’s.
Greetings, my athletes!
Hope you all had a restful weekend and are ready to go again for the upcoming week.
I was very impressed with how well so many of you did with your “road mile repeats” last Wednesday. And not a single person complained about the hot and humid conditions. Way to go!
Just a few reminders for the week:
*Call on me ASAP (within 24 hours) of a new pain on one side of your body
*Try to get at least 7-8 hours of sleep every night
*Foam roll especially on your non running days
*Try to get in some core work at least 3-4 days/week (I do daily pushups, situps and balancing drills)
*Stay hydrated throughout your Wednesday and Saturday workouts/long runs
***NEW? Then please call me before Wednesday morning.
***Happy Birthdays to Jason B. (Monday) and Kristin H. (40 on Sunday)!
I hope to see you this Wednesday morning…It’s Spartan time!
434-293-3367 (day phone)
WEEK of AUGUST 5
-5K-10K = ~25-30 miles
-Half marathoners = ~30-35 miles
MONDAY August 5
***NOTE: If these new Monday “workouts” are making you too fatigued for Wednesdays and throughout the rest of the week, please return to your regular AHR miles with 4-5 x 15 second hill surges
*Speedsters = 5-6 miles at 75-80% of 10 miler pace with 6 x 90 seconds FLAT surface surges at 107-109% with a very slow 90 second recovery in between each (the track would be great for doing these).
WEDNESDAY August 7
**Please join me at the UVa track at 5:30am for the following workouts (there’s also a group of folks, who are simply running 5-6 AHR social miles too) and try to bring a bottle of iced water:
*Speedsters = “SPARTAN” as follows:
-1600 on the track at 98% of 10 miler pace or slightly faster
-800 off at 93% of 10 mile pace or faster
-1200 on at 100-103% or faster
-800 off at 93% or faster
-800 on at 104-107% or faster
-800 off at 93% or faster
-400 on at 110% or faster
-800 off at 93% or faster
-200 on at your fastest pace of the day!
-After you finish the Spartan take a 4 minute jog and then do one “tunnel of love” on the infield (I’ll explain) followed by 4 x 15 second form surges on the outside lanes of the straightaways (faster pace than the 200) with a very slow 60 second jog recovery in between each.
SATURDAY August 10
*Speedsters = Long runs as follows on a course that has similar terrain to your race course:
-Those racing 5K-10K’s = 8-10 miles total at 74-76% of 10 miler pace
-Those racing a half marathon this fall = 12-14 miles at 75-78% of HMP
What a cool treat the last several mornings have been. It’s supposed to slowly creep back up to our usual 70+ mornings over the next few days but, as your coach, I continue to be impressed with the positive attitude of our collective group as each of you soldiers your way through the summer. Let’s keep it going!
A few things of note…
-A huge CONGRATS to three more of our fellow Boston Bounders, who each punched a ticket to the 2020 Boston Marathon with stellar times at the Jack and Jill Marathon outside Seattle this weekend: Tammy M. (3:53 p.r.-50 years old), Anne C. (3:58 p.r.-60 years old) and Peggy (4:00- second in 60-64 as a 64 year old)! I’m so impressed! Way to go!
-Our big Summer Speedsters/Boston Bound Pot-Luck Dinner Celebration is this Sunday (8/4) from 4:30-7:00pm at the Whitehall Community Center. We do hope you and your spouse and family can join us. Please fill out the signupgenius if you can make it.
-Big Happy Birthdays to Bronwyn and Rick K. (Friday)!
-Anything new aching you? Feeling extra fatigued? Need to change your Saturday run to Friday? Then please get in touch with me ASAP. Thanks!
I hope to see many of you this week.
434-293-3367 (day phone)
WEEK of JULY 29
IMPORTANT: Make sure you’re using Adrian’s “Pace Calculator” for plugging in your personal paces for the week.
-Summer and Fall 5K-10K crew = 20-30 total miles (pool miles count)
-Half marathoners = 25-35 total miles (pool miles count)
MONDAY July 29
-5K-10K folks = 5-6 miles total with 2 of those miles at 98-100% of 10 miler pace on a very flat course.
-Half marathoners = 6-7 miles total with 3 of those miles at 96-100% of HMP (Half Marathon pace) on a very flat course.
WEDNESDAY July 31
***Come join me outside the UVa track at 5:30am for the following workouts:
*NEW? Call or text me BEFORE Wednesday morning.
**Right now, it looks like the lows are going be a warm 70 degrees this Wednesday so please bring your ice cold water bottles and I’ll shuttle them over to the workout course.
Central Grounds Loops: Start at the 2 mile mark of the 10 Miler course and run up Alderman to McCormick, all the way up to the arrows (I’ll mark them that morning) near the bus gates at the Ampitheater and then turnaround and head back down McCormick to finish right at Engineers Way. Take 3-4 minutes recovery in between each (jog slowly along Engineers Way and along Whithead to recover). I’ll go over the course in detail before we start.
**Very Important: We will finish with 4 x 12 second flat surface surges with a slow 45 second jog in between each on McCormick (I’ll show you where).
*Speedsters = 3 or 4 x 1 mile Central Grounds loops (5K-10K folks run 3 loops and Half marathoners run 4 loops). Run the first mile at 100% of 10 miler pace (or slightly faster)and try to pick it up the pace with each mile.
NEW! All-Comers Summer Track Meet (weather permitting)
(rescheduling canceled meet from July 11 to August 1)
SATURDAY August 3
*Speedsters: Please run the following longer pace workout in Bellair or someplace moderately hilly (as an alternative suggestion, you could even do that “on/off” course down at Riverview, where you run 1 mile on the flat river path followed by 1 mile around the hilly Market/Chesapeake loop):
5K-10K = 7 miles total as follows:
-3 miles at 80-85% of 10 miler pace
-1 mile at 95-98% of 10 miler pace
-2 miles at 100% or faster
-1 mile at 75%
Half marathoners = 9 miles as follows:
-2 miles at 90% of 10 miler pace
-4 miles at 98% of 10 miler pace (HMP)
-2 miles at 100% or faster!
-1 mile at 75% of 10 miler pace
SUNDAY AUGUST 4
****Boston Bound/Speedsters POT LUCK CELEBRATION at the Whitehall Community Center! Come join us for this special social gathering from 4:30-7:00. Sign up as to what you’re bringing.
**Also, we will be meeting for our usual Sunday morning run with Coach at 6:45am at Greenberry’s. Please join us!
A big thanks to all of the folks who helped me with the NPR run yesterday morning, including Leah, Craig, Roger, Marti’, Nicole, Cathy, Crissy and others. And a big pat on the back to all of the racers who soldiered their way through the hottest morning of the year, to come support public radio on foot. One of the highlights was our very own Jane Jackson placing first in her brand-new age group on the morning of her 50th birthday! And she raced all the way with her two kids too. Way to go, Jane!
A few thoughts for the week:
-I’ve been saying it for over 10 years and I’ll say it once again: Chocolate milk is one of the greatest recovery drinks as it replenishes many of the nutrients you deplete over the course of our workouts. Drink it within 20 minutes of completing your workout and you’ll feel better throughout the day.
-We have another CTC track meet at the new CHS track this week with a very special tribute to our dear longtime friend Dave Murphy. We will be hosting “The Murphy Mile” at around 7:00 pm (after the Kid’s 100) and do hope you will join us for 4 running or walking laps (you don’t have to “race” it) to celebrate the life of this truly extraordinary man, who gave so much to our running community over the past 45 years. Donations to the CHS track, in his honor, will also be accepted. I hope to see many of you there.
-Sneak preview for next Wednesday (7/31): Spartan workout!
-Wishing all of your swimming kids a successful Championship meet this weekend!
I hope to see many of you Thursday for “The Murphy Mile”.
434-293-3367 (day phone)
WEEK of JULY 22
***Pool Miles count too!
This is a great time of year, especially when you’re on vacation at the beach or over at the pool with your kids, to log some of your weekly mileage in the pool. Plus, running in the pool is like triple dripping (no pun intended):
1. It gives your joints a total rest
2. It works on strengthening your core
3. Your miles in the pool count towards your weekly mileage!
*NEW? Please call or text me BEFORE Wednesday morning. Thanks!
***INCREASE your sodium (salt) intake during this hot and sweaty time of year!
-5K-10K = ~25-30 miles
-Half Marathoners = ~30-35 miles
MONDAY July 22
***IMPORTANT: If these new Monday “light workouts” are making you too fatigued for Wednesdays, please simply run your AHR miles instead.
*Speedsters = 4-6 miles at AHR (75-80% of your 10 miler pace) with 6 x 75 seconds at 103-106% of your 10 miler pace on a very flat surface with a very slow 75 second recovery in between each.
WEDNESDAY July 24
***Please meet Captain Harry (I’ll be out of town for the day and am sorry to be missing my favorite morning of the week) at 5:30 am at the UVa track parking lot for the following workouts (to be run down at The UVa Park). Make sure to carry your water bottles with you, as I won’t be there with my water cooler table.
-2 miles (start at the “start” sign at the far-right hand corner and run approximately three and half loops and finish over by the down ramp) at 95-100% of 10 miler pace
-followed by 6 x 30 second hill surges focusing on form, with a very slow recovery jog down the hill in between each
-Finish with 1 mile back on the loop but slightly faster than the pace of the 2 miles.
THURSDAY July 25
THE MURPHY MILE
SATURDAY July 28
*Speedsters = Long run Saturday as follows on rolling courses:
-5K-10K crew: 8-9 miles at 75-80% of 10 miler pace
-Half marathoners = 11-13 miles at 75-80% of HMP
**Please come join us for 4-5 recovery miles with Coach and a pile of other more interesting folks at 6:45 am at Greenberry’s.
A few things of note for the week:
-This grueling heat and humidity are showing no signs of breaking over the next 10 days so please continue to be extra cautious with hydrating and your electrolyte input and, above else, dialing back your paces for ALL of your runs! And a big thanks for not “stating the obvious” regarding the weather on Wednesday mornings. Remember: spin it positive!
-If you’d like to do more miles than my suggested weekly mileage, please feel free to add them on. Some of our Speedsters like to get into the 40+ range and several of our BB marathoners seem to thrive on 60+. As long as you keep fatigue low and balance in your lives, I’m all for it!
-I could use about 8 more folks to help me with the NPR 5K this Saturday morning. Please text me if you can lend a hand from 7:15-8:15 at Towe Park. Thanks!
-CTC Track Meet this Thursday at 6:30 at the brand new Curtis Elder track at CHS.
-The wonderful folks at the Whitehall Community Center have kindly offered a free rental of their place to us, so we’d like to take them up on their gift by having a big Speedsters-Boston Bound family pot luck celebration on Sunday August 4. We thought we’d go with a late afternoon/early evening dinner. Please mark your calendars and stay tuned for more details from Captains Harry and Leah…
-Big Happy Birthdays to Anne C. (60 on Monday!!), Mark H. (Wednesday), Jane J. (Saturday) and Mike S. (50 on Sunday!)
I hope to see lots of you on Wednesday.
434-293-3367 (day phone)
WEEK of JULY 15
***REMEMBER: ALL of your weekly miles should be run at your AHR pace (80% of MP or 75% of Half marathon pace), unless I indicate otherwise. This is the biggest key to your training!
*Speedsters = Recovery week: Drop your current weekly mileage by 25-30%
MONDAY July 15
***IMPORTANT: These Monday “light workouts” are an OPTION. If you’re finding that you’re not recovered by Wednesday morning please go back to straight AHR mileage on Mondays.
*Speedsters = 4-5 miles as follows: 1-2 miles at AHR/2 miles at 10 mile-HMP/ 4 x 15 second hill surges/1 mile at AHR
*Speedsters racing at the CTC Track meet on Thursday: 6 x 200 starting at 107% of 10 miler pace for the first and working your way to 111-113% . Take a very slow 400 jog in between each.
WEDNESDAY July 17
**Please meet me at the UVa track parking lot at 5:30am for the following workouts:
**IMPORTANT…Please read: The purpose of this week’s FA (Form Acceleration) workout is to have you focusing heavily on getting your form in place. Teaching yourself to use your upper body (glutes, gut, arms and torso) to propel your legs is key in reducing leg injuries and increasing efficiency. These are not “all-out sprints” but should be run at a faster pace. So, let’s do a LOT more dynamics prior to this speedy workout so we complete it safely.
We will be repeating this fast twitch form workout once every 4-5 weeks.
-1 mile on the magic carpet at 98-100% of 10 miler pace
-then jog onto the track for the following FA (Form Accelerations) workout:
**Take a slow 90 second to 2 minute slow jog in between each FA.
-100 at 110-112%
-120 at a faster pace
-140 faster pace
-160 faster pace
-180 faster pace
The key is to focus on form on all of these short accelerations. Absolutely NO straining…keep it fast but relaxed as you focus on using your upper body to lift your knees. Nose over toes!
-Finish with 1 more mile back on the magic carpet but faster than the first mile
**Those racing the NPR 5K on Saturday = 6 x 200 starting at 5K pace and increasing the speed with each one. Take a very slow 400 jog in between each.
****NEW? Then please give me a shout BEFORE Wednesday morning so we can chat about the best and safest way to get you engaged with the group.
SATURDAY July 20
**Hope many of you will join us in supporting NPR radio by running or walking the PR 5K at Towe Park
5K-10K = 6 miles as follows:
-2 miles at 75-80% of 10 miler pace
-1 mile at 98% of 10 miler pace
-1 mile at 100%
-1 mile at 103% or faster
-1 mile at 75-80%
Half marathoners = 8 miles as follows:
-2 miles at 75-85% of 10 miler pace
-2 miles at 93% of 10 miler
-3 miles at 98% of 10 miler pace (which should be your HMP)
-1 mile cooldown at 75-80%
Suggested MILEAGE for the WEEK of JULY 8
5K-10K = 20-30 total miles
Half Marathoners = 30-35 total miles
MONDAY July 8
*Speedsters = 5-6 total miles with 6 x 60 seconds surges (in the middle of the run), on a very FLAT surface, at 103-105% of 10 miler pace with a 60 second slow recovery in between each. Reminder: Dynamics prior to the surges!
WEDNESDAY July 10
***Please join me at 5:30am outside the UVa track for the following workouts:
*Speedsters = 3 x 1.5 miles starting at 100% and working to 104% with a slow 3 minute recovery in between each. We will start at the 2 mile mark of the Ten Miler course and run up to the Chapel and back down to Engineers Way on McCormick.
SATURDAY July 13
*Speedsters = long slow run Saturday.
Hydrate throughout…carry a bottle so you can sip a few ounces every 4-6 minutes.
-5K-10K folks = 8-9 miles at 75% of 10 mile pace
-Half marathoners = 10-12 miles at 70-75% of half marathon
Come join us for 4-5 relaxed recovery miles at 6:45am at Greenberry’s in Barracks.
WEEK of JUNE 24
-5K-10K crew = ~25-30 miles
-Half marathoners = ~25-35 miles
MONDAY June 24
*Speedsters = 4-5 slow miles with 5 x 15 second flat surface form surges
WEDNESDAY June 26
**Please join me outside the UVa track at 5:30 am for the following workouts:
*Speedsters = Thomson-Lewis Mountain circuits x 3-4 as follows:
-Surge gently down Thomson at 100% of 10 miler pace
-then jog over to Lewis Mountain to run a hill fartlek of 30 seconds faster (~107%) followed by 30 seconds of slow jogging all the way up to Alderman. Jog along Alderman and repeat.
Run three total circuits and try to make each circuit faster than the previous one.
*Summer track meet milers = 10 x 200 with a slow 200 jog in between each. Start at 109% of 10 miler pace and work towards 115%. Stay relaxed as you get faster!
SATURDAY June 29
*Speedsters long slow run as follows (rolling to gently hilly course… not flat):
-5K-10K folks = 7-8 miles at 75-80% of 10 miler pace
-Half marathoners = 9-11 miles at 75-80% of 10 miler pace
WEEK of JUNE 17
*Speedsters = “Recovery” week, so please drop your current total weekly mileage by 20-30%
MONDAY June 17
*Speedsters = 4-5 AHR miles (75% of HMP) with 5 x 15 second FLAT surface surges
WEDNESDAY June 19
**Please meet (I won’t be able to make it) at 5:30 am outside the UVa track for the following workouts.
***An IMPORTANT reminder: please make sure you’re doing lots of “DYNAMIC drills” after your slow 2 mile warmup and just prior to your actual speed workout. This is key in injury prevention!
*Speedsters = Cameron Crazies x 6 as follows: Surge the uphills and take an “active” (not too slow) recovery on the downhills. Try to make each half mile loop slightly faster than the previous, so make the first loop your slowest of the six. I’ll have Leah send you a map.
IMPORTANT: Please get into you pace groups back at the track parking lot, before you start your warmup.
SATURDAY June 22
*Speedsters = Flatter course (Riverview, Sugar Hollow, Keene, Piney River):
After a 2 mile warmup at 75-80% of 10 mile pace, run the following “progression” workout (with no break in between the sections):
-2 miles at 96-98% of 10 miler pace
-1.5 miles at 100% of 10 miler pace
-1 mile at 102-103%
-half mile at 104-106% or faster!
-1 mile cooldown at 75%
**NEW to the group this week? Then please text me so we can chat about the most effective way to engage you with the right group BEFORE Wednesday. Happy to help!
SUNDAY June 23
Please come join us for 4-5 relaxed social miles at Greenberry’s at 6:45 am
Suggested MILEAGE for the WEEK of JUNE 10:
5K-10K = 20-25 miles
Half marathon folks = 25-30 miles
MONDAY June 10
*Speedsters = 4-6 miles at 75% of 10 miler pace with 5 x 15 second moderate hill surges focusing on form and using your core to engage your knees.
WEDNESDAY June 12
***Please join me at 5:30 am outside the UVa track for the following workouts:
*Speedsters = “Spartan” as follows:
-1600 on the track at 98-100% of 10 mile pace
-800 off the track (out 400 and back 400) at 90-93% of 10 mile pace
-1200 on track at 100-103% of 10 mile pace
-800 off at 90-93% of 10 mile pace
-800 on at 103-105% of 10 mile pace
-800 off at 90-93% of 10 mile pace
-400 on fast but relaxed!
***Please note that the off (out 400 and back 400) course will start and finish at the base of the track steps, so you’ll get a short recovery in between you on and off’s. I’ll also have it marked for you and will go over this in detail on Wednesday morning before we start.
SATURDAY June 15
***I hope some of you will join me this Saturday for the annual all downhill Bruce Barnes Mile in Greenwood at 9:30. This is a really enjoyable run for the entire family and all abilities!
*Speedsters = Long slow distance run. Please hydrate throughout. Please add a mile to your most recent long run and go at a slow and relaxed pace of ~75% of 10 mile pace.
-5K-10K folks = ~6-8 miles at 75% of 10 miler pace
-Half folks = ~8-10 miles at 75% of 10 miler pace
Hope you’ve had a wonderful weekend.
Please take the time to read these quick updates:
-I do hope many of you will consider joining me for one of the BBBS races this Saturday. The course is stunning and the wonderful cause personally means so much to me. Even if you and your family or friends simply walk it, that would show your support. Thanks!
-Speaking of, I need about 6-8 more VOLUNTEERS for the BBBS races this Saturday. Please text me if you can lend a hand. Thanks so much!
-Please use Adrian’s “Pace Calculator” for figuring out the paces for your recovery and workout runs. Simply plug in the percentages.
-NEW? Then please call or stop by BEFORE Wednesday so I can get to know you better and then get your started on the right foot with the correct pace group and appropriate distance.
-Foam roll every single day, especially your non-running days when you have a tendency to tighten up.
-Congrats to the kids of many of our Speedsters and Boston Bounders, who had great State Meet track performances this weekend, like Will Mackenzie, Ariana DeBoer, Ellie Zarzyski and Cutter Huston to name a few.
I hope to see another huge crowd this week. Last week was awesome!
Suggested MILEAGE for the WEEK of JUNE 3
-5K-10K folks = ~20 miles
-Half marathoners = ~25-30 miles
MONDAY June 3
*Speedsters = 4-5 miles at 70-75% of 10 miler pace (AHR) with 5 x 15 second flat surface surges, with a long jog recovery in between each surge. Run these surges not as sprints but as pickups (110-112% of 10 miler pace) focusing on using your core to lift your knees form as you drive with your arms.
WEDNESDAY June 5
***Please join me at 5:30 am for the following workouts or simply to “just run” (there’s always a group of folks not “working out” but looking to get in some social miles).
**NEW? Please come see me or call me BEFORE Wednesday morning, so we can chat about howto get you safely and enjoyable partnered with the group.
*Speedsters = 3 x 1 mile UVa Grounds Loops. We will start at the 2 mile mark of the 10 Miler course (behind Stadium near AFC) and run to Alderman, up McCormick to just before the ampitheater and back down to Engineers Way. You will then jog slowly along Engineers Way back to the start again. I’ll have the course marked for you and will have Captain Leah send you a map.
Run the miles as follows:
1st = 100% of 10 miler pace
2nd = 102-103% of 10 miler pace
3rd = 103-104% of 10 miler pace or faster
*Bruce Barnes Mile = 400 time trial… fast but relaxed! No straining!
Followed by 15-20 minutes of slow running recovery.
Then run a 800 time trial… fast but relaxed.
Make sure to do extra dynamics prior to BOTH time trials.
SATURDAY June 8
***I do hope everyone will consider coming out to Free Union to race or simply run or walk one of the courses over some of the beautiful 1600 acres of the Chapel Spring Farm. It all benefits Big Brothers-Big Sisters. That would personally mean a lot to me.
*Speedsters = Two options:
1. BBBS 5K or 10K
2. ~6-7 miles total with the middle 3 miles as a fartlek of 60 seconds at 104-108% of 10 miler pace followed by 30 seconds very slow (do this for 3 miles total). Flatter course please.
***Please join me and a pile of other folks, looking to have a good time, for 4-5 relaxed and social miles at 6:45am at Greenberry’s.