 WEDNESDAY October 17
**Please meet me at the AHS track at 5:30am for the following workouts: *Speedsters = -1 mile -3-4 minute jog -4 x 800 with a 2-3 minute jog in between each -1 mile faster than the first
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Hi, Everyone,
We’re so excited about Jim’s Inauguration this Friday and his 5K race on Saturday morning. Hope you’ll join he and Katie on Friday at 3:00 on the UVa Lawn for the actual ceremony (free to everyone) and Saturday morning for the race. Entries are still open! I’d also encourage you, if you can get away on Friday morning, to come listen to our very own Bill Petri and several other wonderful guest speakers give 7minute Ted Talks on some really fascinating topics of interest. These amazing talks will start at 9:00am in the Rotunda and are free to the public! Go to the Inauguration web site for more information on this historic weekend. I hope you can make it out to support Jim in letting him know just how happy we are to have him back home again! Big Happy Birthdays to Janice (Wednesday), Winslow (Thursday), Paul H. (Friday) and Jordan (Saturday)! Please come see me if you’re having any new aches or pains, are feeling fatigued or need to adjust your training schedule. I hope to see a bunch of you on Wednesday and later on in the week for all the festivities! Cheers! Mark 434-293-3367 434-962-1694 (text) WEEK of OCTOBER 15 ***Pool miles are encouraged and they count! If you have access to an indoor pool, this is the single best way to take the stress of your legs, recover, get in a good cardio workout and build your core ALL at the SAME time! **Remember ALL of your AHR miles (which is the lion’s share of your total weekly mileage) should be run as slow as it takes to feel really comfortable. These are the most important miles of your weekly regimen. *Speedsters half marathoners = 30-35 miles (75% AHR/25% faster) *Speedsters 5K-10K fall racers = 25-30 miles (70% AHR/30% faster) ****Please call, text or, better yet, stop by BEFORE Wednesday if you have any questions at all about the weekly workouts. MONDAY October 15 ***Please do your best to incorporate the hill surges into the latter portion of the run. They are a great way to build your core and strengthen your upper body. Do NOT do the surges if you’re prone to Achilles, calf or hamstring issues! *Speedsters half marathoners = 5-7 AHR miles with 8 x 15 second hill surges *Speedsters fall 5K-10K racers = 4-5 AHR miles with 6 x 15 second hill surges WEDNESDAY October 17 **Please meet me at the AHS track at 5:30am for the following workouts: ***Attention all Community Bridge “racers”: If you plan on really racing Jim’s 5K on Saturday morning, please do NOT do the workouts below. Instead, run 4 laps of 15 second surges on the straights (8 x 15 second pickups). No sprinting all-out! *Speedsters = -1 mile -3-4 minute jog -4 x 800 with a 2-3 minute jog in between each -1 mile faster than the first mile! ***I’ll have Captain Leah post my suggested paces on the workouts blog SATURDAY October 20 Please read carefully… *Speedsters Richmond half marathoners…Three options below: *Option #1 = RACE the 5K! *Option #2 = Run the 5K as part of a workout as follows: -2 miles at AHR -4 miles at MP-HMP -5K at 10 mile-10k pace or faster! -cooldown 1-2 AHR miles 10-11 miles total *Option #3 = 16-17 miles all at AHR *Speedsters fall 5K-10K racers…three options below: Option #1= RACE the Community Bridges 5K! Option #2 = Run the 5K as a “workout” as follows: -1 mile at AHR -2 miles at HMP -5K race at 10 mile-10K pace or faster! -cooldown 1 AHR mile 7 miles total Option #3 = 10-11 AHR miles We’re meeting at Albemarle Baking Company at 6:45 tomorrow morning to pass out Community Bridges 5K flyers in the neighborhoods.
Also, sign up to volunteer for packet pickup or race day: https://runsignup.com/Race/Volunteer/VA/Charlottesville/CommunityBridges5K Or register for the race! https://runsignup.com/Race/Register/?raceId=62886 WEDNESDAY October 10 ***Please join me at 5:30am at the AHS track *Speedsters = - 3 x 1000 (2.5 laps) with a very slow 3 minute jog in between each -4 x 100 on the straightaways, at a fast up-tempo pace but no straining! Slow jog on the curve. -2 x 1000 faster than the first 3!  WEEK of OCTOBER 8 ****RECOVERY WEEK…everyone needs to drop their normal weekly mileage by at least 30% this week. Coach’s orders! *Speedsters = drop your normal weekly mileage by about 30% (~55% AHR/45% faster) MONDAY October 8 *5K-10K Speedsters = 3 AHR miles with 6 x 15 second hill surges *Half marathoner Speedsters = 3-4 AHR miles with 6 x 20 second hill surges WEDNESDAY October 10 ***Please join me at 5:30am at the AHS track *Speedsters = - 3 x 1000 (2.5 laps) with a very slow 3 minute jog in between each -4 x 100 on the straightaways, at a fast up-tempo pace but no straining! Slow jog on the curve. -2 x 1000 faster than the first 3! **I’ll have Leah post my suggested pace on https://www.cvilletrackclub.org/speedsters1 *NEW? Please get in touch with me BEFORE Wednesday morning, so we can take some quiet time to decide what will best work for you as you start with the speed and our group. SATURDAY October 13 *5K-10K Speedsters = 7 miles as follows: -2 miles at AHR -2 x 2 miles at 10K pace or faster with a slow 3 minute jog in between each. Not a totally flat course please. Maybe something like 1 mile on the hilly Market/Chesapeake loop and then 1 mile on the flat paved path at Riverview. -1 mile at AHR *Half marathoner Speedsters = 10 miles as follows: -2 miles at the pace you plan to start your half marathon at -3 miles at MP-HMP -1 mile of fartlek of 30 seconds fast-30 seconds slow -2 minute jog -3 miles at HMP-10 mile pace or faster! -1 mile at AHR SUNDAY October 14 **Please come join us for 3-5 AHR social miles at 6:45am at Greenberry’s at Barracks!  WEEK of OCTOBER 1
*SPEEDSTERS: -5K-10K racers = 20-30 total miles (80% AHR/20% faster) -Half marathoners = 30-35 total miles (85% AHR/15% faster) MONDAY October 1 *Speedsters = 5-6 AHR miles with 6-8 x 20 second hill surges focusing on form WEDNESDAY October 3 **Please note: Happy Birthday celebration for Captain Harry at Greenberry’s at Barracks, immediately following the workout! ***Please meet at the AHS track at 5:30am for the following workouts: SPARTAN time! -2000 (5 laps) meters on the track at HMP-10 mile pace -800 meters off the track at MP (about 30 seconds/mile slower than HMP) -1600 meters on the track at 10 mile-10K pace -800 meters off at MP -800 meters on the track at 8K-5K pace or faster -800 meters off at MP -400 meters on the track fast! ***NEW? Then please text or call me PRIOR to Wednesday morning, so we can determine the best and safest way to get your started with speed. SATURDAY October 6 ***When making your Saturday long run location selections, keep in mind that the UVa students are on Fall Break from 10/5-10/9, so things will be much quieter around the University and downtown areas. Also, my CTC training group is out at Green Springs this morning. *SPEEDSTERS: -5K-10K crew = 9-11 total miles at AHR with a fartlek of 30 seconds fast-30 second slow for the last 2 miles! -Half marathoners = 14-15 total miles at AHR with a fartlek of 30 seconds fast-30 seconds slow for the last 2 miles! SUNDAY October 7 Please join us for 4-5 social AHR miles at 6:45am at Greenberry’s Suggested mileage for the WEEK of SEPTEMBER 24
-5K-10K = ~20-25 miles (~65% AHR/35% faster) -Half marathoners = ~25-30 miles (~65% AHR/35% faster) MONDAY September 24 -Please note that the surges are excellent for working on upper body form and strength but please skip them if you’re prone to Achilles, hamstring or calf issues. 4-6 AHR miles with 8 x 15 second flat surface surges WEDNESDAY September 26 ***Please join me at 5:30am at the wonderful Albemarle High Track off Hydraulic Road (behind the school). I’ll mark the warmup course for you. A. 5K-10K -2 x 1 mile at 5K-10K pace with a brief 75 second recovery in between each -6 x 25 second hill surges (next to school…I’ll have them marked for you) -1 mile faster than the first two! B. Half marathoners - 2 x 1 mile at 5K-10K pace with a very brief 75 second recovery in between each - 6 x 25 second hill surges - 2000 meters (5 laps) faster than the pace you ran for the miles. *JRC (Just Running Crew) = 5-7 social AHR miles. Please come join us as there are lots of good places to log some relaxed miles. I’ll have the flat cinder loop marked. SATURDAY September 29 As an FYI the CTC training group is running at Riverview at 6:45am this week. -5K-10K folks = 8 miles total with 2 x 2.5 miles at 10 mile-10K pace with a 3 minute jog in between each. Run the second 2.5 miler faster than the first! -Half Marathoners = 10 miles total with 6 miles at HMP SUNDAY Please come join us for 4-5 relaxing social miles at 6:45am from Greenberry’s Remember: pool and treadmill miles count towards your total weekly mileage!
-5K-10K crew = 20-30 total miles -Half marathoners = 25-35 total miles MONDAY September 17 5-7 AHR miles with 8 x 15 second hill surges WEDNESDAY September 19 ***IMPORTANT Note: we will be meeting at the Albemarle High track this week. Same 5:30 am time but NEW location. -3 x 800 with a very brief 60 second recovery in between each. Start at around 10K-8K pace and get faster with each one! -Followed by a 1 mile off track circuit of 30-30 fartlek (out a half mile and back to the track) -60 second jog -3 x 800 faster than the first set! *Just Running Crew (JRC) = 5-7 AHR social miles (see course suggestions above) SATURDAY September 22 ***There’s a strong possibility that the Pepsi 10K may be rescheduled for today. If you really want to RACE it, then please do NOT run the Wednesday workout and contact me so we can figure out how to adjust your LONG RUN schedule moving forward. Thanks! -5K-10K crew = 9-10 AHR miles -Half marathoners = 13-14 AHR miles SUNDAY Please join us at 6:45 am at Greenberry’s for 4-5 social miles. WEEK of SEPTEMBER 10
*Those Speedsters looking to race the 5K-10K distances this fall = 20-25 total miles *Those pointing towards the 10 mile-Half Marathon distance this fall = 25-35 total miles ***Remember: pool and treadmill miles most definitely count towards your weekly total! MONDAY September 10 *5K-10K crew = 4-5 AHR miles with 6 x 15 second flat surface surge pickups (not sprints!) *10 miler-Half crew = 5-7 AHR miles with 6 x 15 second flat surface surge pickups (no sprints!) WEDNESDAY September 12 ***Please join meet me at the UVa track parking lot at 5:30am NEW? It’s very important for you to give me a call or, better yet, stop by BEFORE Wednesday so we can decide what’s best for you to start with. Thanks! “Park Circuits” as follows: -2 laps on the flat loop around the Park (~ 1 mile) with 60-30 fartlek -200 meters up the hill as a surge/:active” 200 meter descent as you head back onto the flat loop again. Focus on efficient form as you use your torso, core and arms to lift your knees and pick your feet up as you drive up the hill. *5K-10K folks = Do this circuit a total of 2 times *10 mile to Half crew = Do this circuit a total of 3 times Try to run each complete circuit faster than the previous. ***Everyone finish with at least one JAG Steps climb SATURDAY September 15 *Option #1 for both groups = Race the Pepsi 10K! *Half Marathoners -Option #2 = Run the Pepsi 10K as a 10 mile workout as follows: 1 mile at AHR/2 miles at MP before the 10K starts/run the 10K as a “progression” starting at HMP for the first mile and then getting faster with each mile/1 mile cooldown at AHR -Option #3 = 10 miles as follows: 3 miles at AHR/ 6 mile progression run. Start at MP and get faster as you proceed…try to average HMP or faster. *5K-10K folks -Option #2 = Run the Pepsi 10K as a progression run…start at MP and try to average around 10 mile pace or faster overall. -Option #3 = 8 miles as follows: 2 miles at AHR/ 2 x 2 miles (road) at 10 mile-10K pace or faster with a slow 2 minute jog in between each. SUNDAY September 16 Please come join us for 4-5 relaxed social miles at 6:45am at Greenberry’s at Barracks. WEEK of SEPTEMBER 3
*SPEEDSTERS 1. Those who raced on Saturday or worked out on Sunday = Recovery week, which means NO speed and drop your normal weekly mileage by at least 40%! 2. Those who did not race over the weekend = Recovery week but not as drastic. So, drop normal weekly mileage by about 25-30%. MONDAY September 3 *SPEEDSTERS = 1. Those who raced on Saturday or did the Progression run on Sunday: 3-4 AHR miles with NO pickups 2. Those who did neither: 4-5 AHR miles with 6 x 15 second flat surface surges WEDNESDAY September 5 Please meet at 5:30 outside the UVa track for the following workouts: *SPEEDSTERS = 1. Those who raced last Weekend = 4-5 AHR recovery miles 2. Those who did NOT race over the weekend = *Group #3 = Crazy 8s Park Circuits as follows: -800 at HMP -400 meter hill circuit (surge 200 meters up the hill and active recovery, no jogging, back down the hill) -800 at 10 mile pace -400 meter hill circuit -800 at 10K pace -400 meter hill circuit -800 faster! SATURDAY *SPEEDSTERS: 1. Those who raced last weekend = 4-6 AHR miles 2. Those who did not race: A. 5K-10K folks = 8-10 AHR miles B. Half marathoners= 11-13 AHR miles ****EVERYONE, PLEASE REMEMBER: Your AHR is about 60-90 seconds/mile slower than your MP or around 2 minutes/mile slower than your 5K-10K pace. SUNDAY September 9 Please come join us for 4-5 relaxed social miles at 6:45am at Greenberry’s. Coffee and fellowship to follow. |
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