|
IMPORTANT WEDNESDAY WEATHER ALERT: As of now,the weather is looking very dicey for this Wednesday morning. So, if it’s still looking that way by tomorrow evening at 7:30, I’ll get a message out to you letting you know that we’ll be meeting on TUESDAY morning instead. Stay tuned tomorrow evening… Thanks for making my coaching journey so rewarding! Mark 434-293-3367 (day phone) 434-962-1694 (text anytime) WEEK of FEBRUARY 18 ****Remember: pool miles count towards your weekly mileage! *Speedsters: -5K-10K racers = ~25-30 miles or more (80% AHR/20% faster) -10 Miler/Half = ~30-35 miles or more (85% AHR/15% faster) MONDAY February 18 Less AHR miles today with NO surges since there’s a really good chance we’ll be working out at the track on Tuesday morning this week. *Speedsters = 4-5 miles at 70-75% of 10 miler pace WEDNESDAY February 20 (or maybe TUESDAY February 19) ***Please join me at 5:30am at the UVa track for the following “Spartans”. The forecast is looking very dicey for Wednesday morning, so there’s a really good chance that I will be moving our speed workout meeting time to TUESDAY morning. I’ll let you know by tomorrow (Monday) evening at 7:30. Thanks forstaying loose! *Speedsters = “SPARTAN” as follows: -1600 (4 laps) on the track at 93-98% of 10 miler pace -800 off at 90-93% -1200 (3 laps) on at 99-101% -800 off at 90-93% -800 on at 102-105% -800 off at 90-93% -400 on at 107-110% -800 off at 90-93% -200 on fast but relaxed! After completing the 200, do 4 x 8 second flat surface surges with a long slow recovery in between each. THURSDAY February 21 PLEASE NOTE: To make up for the lower mileage on Monday,this week, I might suggest going a bit longer and adding some hill surges as follows, to your Thursday run (since we probablywon’t be going hard on Wednesday this week): ***REMEMBER: Do NOT run the hill surges if you’re prone to Achilles, calf or hamstring issues! *Speedsters = 5-6 AHR miles with the following surges on a moderate hill: -2 x 20 seconds -2 x 10 seconds -2 x 25 seconds -2 x 10 seconds -2 x 30 seconds *BB Group #1 = 7-8 miles at 80% with the following surges on a moderate hill: -2 x 20 seconds -2 x 10 seconds -2 x 25 seconds -2 x 10 seconds -2 x 30 seconds *BB Group #2 = 7-8 miles at 80% with the same hill surges as Group #1 *BB Group #3 = 6-7 miles at 80% with the following surges on a moderate hill: -2 x 20 seconds -2 x10 seconds -2 x 30 seconds SATURDAY February 23 ***Please find courses that closely mimic the terrain of your race course. -Make your first few miles your slowest. -Practice hydrating throughout. -Get something in your gut within 20 minutes of completing the run. *Speedsters: -5K-10K racers = 9-11 miles at 70-73% of 10 miler pace with the last mile at 100% -10 Miler/Half racers = 15-17 miles at 70-73% with the last 2 miles at 100% SUNDAY February 24 Happy Birthday to our Andrew Z.!! Come join us at 6:45 at Greenberry’s for 4-5 social running miles at 80-85% or 4 walking miles WEEK of FEBRUARY 4
*”Speedsters”: -5K/10K racers = 25-30 miles or more (75% at AHR/25% faster) -10 Miler/Half marathoners = 30-35 miles or more (80% at AHR/20% faster) MONDAY February 4 ***PLEASE NOTE: “Surges” should be done at the end of the run. Use your upper body to lift your knees…less leg work and more engagement of your core! Take a long and slow recovery un between each of them. Do NOT run the surges of you’re prone to calf, hammy and Achilles issues. *Speedsters = 4-6 miles at 75-80% with the following flat surface surges: 2 x 8 seconds, 2 x 10 seconds, 2 x 12 seconds WEDNESDAY February 6 ***Please meet me at the UVa track parking lot at 5:30am for one more Wednesday “road” workout. We should be back on the lit UVa track again next week. IMPORTANT: Lots of dynamics before starting your first CC loop. Ease into the first loop, making it the slowest of the day (see below). *Speedsters = “Cameron Crazies” x 7. Run each half mile loop like a fartlek, by surging the uphills and then actively recovering and cruising on the descents. Try to run each loop slightly faster than the previous. Make the first loop somewhere around 93-96% of 10 miler pace. SATURDAY February 9 ***Speedsters = Long slow run Saturday! Hydrate throughout the run. *5K-10K folks = 8-10 miles at 65-75% of 8K pace with the last mile at 90% *10 Miler/Half marathoners = 13-14 miles at 75-80% of 10 miler pace with the last 2 miles at 98-100% SUNDAY February 10 **Come join your coach and a pile of other folks, much more fun than him, for 4-5 social miles at 70-80% at 6:45am at Greenberry’s in Barracks. Oops! Seems that I left off the paces for this Saturday's workout. My bad! Blue Ribbons to Megan, Larry and Lauretta for noticing and letting me know. This means you really are paying attention AND planning ahead. I'm very impressed! So, if doing at Riverview, run the first hilly mile at 96-100% (of your 10 miler pace) and then run the second mile, on the flatter section, at 102-104% (or faster). Take a 3-4 minute break in between each 2 miler and try to progress, by making the overall time of each 2 miler faster than the previous. Make sure to warmup, prior to the workout, for 2 miles and then do your dynamics before starting the first 2 mile loop. If running at Riverview, please start the workout at the kiosk in the parking lot (right where the lower path, coming up from the river, meets the parking lot). Enjoy! Coach Mark Pace Calculator  WEEK of JANUARY 28
*5K-10K Spring racers = 20-25 miles or more *10 Mile-Half marathon racers = 25-30 miles or more MONDAY January 28 4-6 miles at 75-78% with the following: 2 x 10 second flat surface surges 2 x 14 second flat surface surges 2 x 18 second flat surface surges **Focus on FORM by engaging your core and upper body to liftyour knees as you drive. Fast but relaxed…NO all-out sprinting or straining. Take a long and slow recovery jog in between each one of them. WEDNESDAY January 30 Questions? NEW? Then please get in touch with BEFORE Wednesday morning. ***Please join me at the UVa track parking lot at 5:30 for the following workout: “Thomson-Lewis Mountain Loops” as follows -run DOWN Thomson at 103-105% -turn left at Emmet and jog along the sidewalk for 30-45 seconds to recover -run UP Lewis Mountain as a fartlek of 15 seconds fast (~107-110%) followed by 25 seconds slow -turn left on Alderman and jog along the sidewalk for 30-45 seconds over to Thomson again **Try to make each loop faster than the previous! *5K-10K folks = 3 loops total *10 Miler crew = 4 loops total ***Everyone, after finishing your last loop run 4 x 8 second flat surges SATURDAY February 2 *10 Miler crew = 8-10 miles total with 3 x 2 miles with a slow (75%) 3-4 minute recovery jog in between each. Your warmup and cooldown miles should be in the 75-78% range. *5K-10K crew = 7-8 total miles with 3 x 1.5 miles with a slow (75%) 3 minute recovery jog in between each I’d like to see you run these 2 milers on a varied terrain course (a good mix of hills and flat). One suggestion would be my off/on 2 mile circuit down at Riverview, with the first mile as a hilly loop on the road (Market-Chesapeake) and the 2nd mile as a flat loop down along the river path. I’ll have Leah post my suggested map. Think that first mile is hilly? Just wait: We’ll be back in Bellair for the next workout on February 16! SUNDAY February 3 Come join us for 4-5 social AHR miles at 75-78% at 6:45am at Greenberry’s Suggested MILEAGE for the WEEK of JANUARY 21 *5K-10K crew = ~25-30 miles (~85% of total mileage at AHR/~15% faster) *10 Miler-Half Marathoners = ~30-35 miles (~85% of total mileage at AHR/~15% faster) MONDAY January 21 5-7 miles at 80-85%. End with 8 x 10 second FLAT surface surges (you ran enough hills during Saturday’s workout, so I’m giving your legs a break) WEDNESDAY January 23 Come join me at the UVa track parking lot at 5:30am for the following workout. ***Please wear reflective gear and your head lamps. -3 x 1.25 miles at 102-104% of your 10 miler pace with a slow 2 minute recovery at 80-85% pace in between each. I’ll have a fun course laid out for you. -finish with 4 x 8 second hill surges ***NEW? Then please stop by or call or text me BEFORE Wednesday morning, so we can best determine what’s the best way to safely get you engaged with “speed”. SATURDAY January 26 *5K-10K folks = 7-9 miles total at AHR with the last mile at 10 mile-10K pace. Finish with 4 x 10 second hill surges *10 Miler-Half Marathoners = 11-12 miles total at 80-85% with the last 2 miles at 93-98% Finish with 4 x 10 second hill surges SUNDAY January 27 Please join me and many others for 4-5 social miles at 80-85% pace at 6:45am at Greenberry’s at Barracks. Greetings!
Click here for my lengthy annual Speedsters message. It's a similar letter to the one I just sent my Boston Marathon group. I know it's long but I do hope you'll take the time to carefully read ALL of it, not only because it took me many hours to compose but mainly because I hope you'll find it helpful with your overall training experience. Thanks for always trusting your coach to have your back! See you Wednesday morning. Coach Mark WEEK of JANUARY 14
Suggested MILEAGE *10 mile-Half Marathoners = 25-30 miles or more *5K-10K = 20-25 miles or more MONDAY January 14 The roads and sidewalks will most likely be dicey in the morning, so maybe try to get out in the late afternoon or run indoors on the treadmill or in the pool, if you can. Otherwise, no worries if you can’t get it in! *10 Miler crew = 5-6 AHR miles with 6 x 10 second flat surface surges *5K-10K folks = 4-5 AHR miles with 6 x 10 second flat surface surges WEDNESDAY January 16 **Please, unless you hear from Leah and I on Tuesday evening saying the roads are still with black ice, join us at 5:30am outside the UVa track. We will be out on the roads for the next few weeks due to the electric work, so please wear a headlamp! *“Cameron Crazy Circuits” as follows: IMPORTANT: Do your dynamic drills over at Cameron just before starting the circuit workout. -1 half mile loop at around MP-HMP followed by the same half mile loop but faster, by running it as a fartlek, where you charge the hills and run active recoveries on the descents. Run this 1mile circuit three times total. After completing the three circuits, run back over to the parking lot right next to the track (the quiet one going up to the baseball stadium) and run 4 x 8 second flat surface surges. Then cooldown for a mile. NEW? Then please call me before Wednesday so we can go over the best and safest way to get you started with the group and speed work. SATURDAY January 19 ***Please meet me at the entrance to Bellair all warmed up (dynamics too) and ready to go at 7:00 for the following workouts (can’t make it to Bellair at that time? No worries…just find another hilly place to do this workout). *10 Miler-Half marathoners = 2 x 2 miles at HMP (on the uphills) to 10 mile-10K pace (on the downhills) with a slow 3 minute jog in between each. I’ll have the course all marked for you. *5K-10K crew = 2 x 1.5 miles at 10K-10 mile pace with a 2 minute jog in between each. Everyone should, after finishing their last portion of the workout, run 4 x 8 second flat surface surges. SUNDAY January 20 Come join your coach and a pile of folks a lot more fun than me, for 4-5 social AHR miles, at 6:45am at Greenberrys. P.S. Those wonderful lights at the UVa track will be temporarily turned off from January 14-February 8, due to electric work for the new softball stadium. Not to worry...your coach will have some fun workouts ready to go on the roads in the neighborhoods near the track and at the UVa Park for the Wednesdays (1/16, 1/23, 1/30 and 2/6) during this brief hiatus. Thanks for always being so flexible! Suggested MILEAGE for the WEEK of JANUARY 7
***AHR (your Aerobic Heart Rate) should be at least 2 minutes/mile slower than your 10 K-10 Miler pace. If using a heart rate monitor, which I recommend, try to stay in the 130-140 range for this ever important AHR pace. *Those aiming for the 5K-10K racing distances this spring = ~20-25 miles or more (85% AHR/15% faster) *Those aiming for the 10 Miler-Half Marathon distances = ~25-30 miles or more (85% AHR/15% faster) MONDAY January 7 4-7 AHR miles with 5 x 10 second hill surges at the very end of your run (focus on form as you use your upper body, arms and backside to lift your knees). These are not sprints, so no straining. WEDNESDAY January 9 **Please join me at the UVa track at 5:30am for the following workout. Have a question? NEW? Then please get in touch with me BEFORE Wednesday morning. **IMPORTANT: Do lots of dynamics on the track after your road warmup! SPARTAN time! -2000 (5 laps) on the track at HMP-10 mile pace -800 off the track at MP (~40 seconds/mile slower than 10 mile pace) -1600 on the track at 10K pace -800 off at MP -800 on the track at -800 off at MP -400 on the track at sub 5K pace…fast but relaxed! **Immediately after finishing run over to the railroad bridge and do 4 x 10 second hill surges TWO MILE TIME TRIAL: Have no idea of what pace your current fitness level is and a bit lost on what your race current potential is? Then let’s go ahead and have you run one of my dreaded 2 mile time trials this Wednesday (or a Wednesday in the near future). Please call me ahead of time so we can go over the strategies on how to successfully run this excellent pace gauge. SATURDAY January 12 *5K-10K crew = 6-8 AHR miles with 4 x 10 second flat surface surges at the very end of the run *10 Miler/Half crew = 9-11 AHR miles with 4 x 10 second flat surface surges at the very end of the run. SUNDAY January 13 ***Come join us for 4-5 social AHR running or walking miles at 6:45am at Greenberry’s in Barracks. MONDAY December 31 *Those racing on Tuesday should either take the day off or run 2-3 AHR miles. *Those NOT racing = 4-5 AHR miles with 4 x 15 second flat surface surges at the end of the run TUESDAY January 1 **All the best to those racing the NYD5K! Remember to take itout slow for the first half mile…don’t start “racing” until after the half mile and even then, don’t go all out. Don’t get passed after the half mile mark! WEDNESDAY January 2 ***Please join me at the UVa track at 6:00am (this will be our last Wednesday at 6:00…we will return to our normal 5:30 time NEXT week) for the following: *”Cameron Crazies Circuits” with a twist! -Run one half mile loop as a fartlek by charging the uphills and cruising actively on the downhills. -Run the second loop at HMP -Do this two lap circuit a total of three times (so, 3 miles total). Try to run each circuit faster! I’ll have the half mile loop marked. *Don’t feel like “working out” yet? Then come join the folks who will be running 5-6 social AHR miles. SATURDAY January 5 *Those aiming for the 10 Miler or a Spring Half = long AHR run (add 1-2 miles to your most recent long run). In the last mile of the total run do 4 x 20 second HILL surges. *Those aiming for the 5K-10K race distances = long AHR run (add 1 mile to your most recent long run). At the very end of the total run do 3 x 20 second HILL surges. SUNDAY January 6 ***Come join us for 4-5 social AHR miles at 6:45 at Greenberry’s in Barracks. |
SPEEDSTERS
|
RSS Feed
|