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Wow! Where do I even begin to call-out the incredible number of folks who had fantastic performances at the Richmond races yesterday?! The amazing thing is how great so many of you did, even in the face of the worst wind conditions in over a decade at this iconic event. Miles 6,7,8 of the Half were tough as were miles 16, 18, 19, 20 and 21 of the full. One veteran went as far as to say that the wind going over the bridge was “horrific!”.
I had so much fun running around the course, with friends like Carol, Harry, Rachel, Kathy and Bill, cheering on my tough athletes but I was sorry I couldn’t stay the entire time, as I had to rush out for a two hour drive to cheer for my son Adrian’s Albemarle XC team at the State meet (which they won!). Here's just a very brief sampling of the wind warriors (sorry for leaving some of you off… my bad) who had outstanding race efforts: -Ben 2:57 BQ -Steve 3:33 huge p.r.! -Jamie 3:22 huge p.r.! -Jane 3:52 BQ and 4th in age group! -Gaby 3:20 BQ and 5th in age group! -Sarah W. 3:52 huge p.r.! -Lee 3:54 p.r.! -Irene 3:58! -Sumner and Kase (ran together) 3:26! -Andrew Y.- 2:57 BQ! -Russ 4:29 debut! -Kristen H. 3:42! -Rachel B. 1:18 and 1 st in AG! -Kristen K. 1:39! -Kim V. 1:30! -Susan T. 1st in AG! -George R. 1:48 comeback race! -Larry 1:58! -Vicki 1:56! -Elizabeth 1:38! -Jay 1:47 -Emily H. 1:54! -Emile V. 2:16! -Chris M. 1:29 -Quinn 1:51 -Jordan 1:43 -Leah C. 1:50! -Macy 1:51 -Alex 1:32! -Heather K. 1:48! -Scott S. 2nd in his age group in the 8K! I look forward to congratulating each of you in person soon! Heads up: We will be moving to our end of the year/holiday Wednesday morning meeting time to 5:45 am, starting NEXT Wednesday November 26, to give you a bit more time to sleep in. In years past, we’ve moved it to 6:00 but that was making it tough for folks with young kids to get back home in time, so we thought we’d go with a compromise time of 5:45 for the last several weeks of the year. Mark your calendars for two special upcoming Wednesday workout group activities: -December 11: Speedsters/Boston Bound Relay on the track… very fun! -December 18: 5K p.r. time! I’ll have a very fast but legit 5K course set up for you to score a year-end p.r.. I do hope most of you, even those who ran a late fall marathon, will join in. Your coach loves the company and loves seeing you run fast at the end of the season! **I’m looking for race morning volunteers for the Boars Head Turkey Trot on Thanksgiving morning from 8:30-10:00. Please text me if you can lend a hand. Thanks! I look forward to hopefully seeing you all over the coming days. Cheers! Coach Mark 434-293-3367 434-962-1694 (text) WEEK of NOVEMBER 18 *Speedsters, who raced the Richmond Half = recovery week, so same number of days but much less mileage…2-3 miles/run. *Speedsters still working out = normal weekly mileage ~20-30 miles *BB Richmond marathoners = Recovery week, so run your usual days but only 1-2 miles/run *BB Philly marathoners = Race week! Run your usual days but much less mileage. MONDAY November 18 *Speedsters = 4-6 miles at 75% of 10 miler pace with 4 x 15 second hill form surges WEDNESDAY November 20 **Please join me at 5:30 am outside the UVa track for the following workouts: *Speedsters = -half mile off the track at 100% of 10 miler pace -half mile on the track at 103-105% -jog for 60 seconds Repeat two more times but try to pick up the pace of the 800 on the track each time. (3 circuits total) ***We always have a large group of folks who come out to “just run”. Come join them if you’re not training for the races. SATURDAY November 23 Three choices: *1. Looking for a rolling but smooth grass running experience? Then come join us out at beautiful Panorama Farms for the Kelly Watt Two Miler! I shuffle through it every year and it’s a great community run with almost 400 folks coming out to run on grass in celebrating the life of a great kid! *2. Fourth Year 5K at UVa as a great alternative to the bizarre and, quite frankly, stupid 4th Year Fifth (of alcohol) tradition. Over 1000 folks run it every year! *3. Eight miles total with a progression run in the middle as follows (flatter to slightly rolling course): -2 miles at 75% of 10 miler pace -1 mile at 95% of 10 miler pace -1 mile at 98-100% of 10 miler pace -1 mile at 100-102% -1 mile at 109-110% -1 mile faster! -1 mile cool-down at 75% ***All the best to our folks racing in Philly! SUNDAY November 24 *Come join us for 4-5 social miles at 6:45 am at Greenberry’s ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ WORKOUTS BLOG PACE CALCULATOR
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Hi, Everyone,
Peggy shared the news with me yesterday that our friend and teammate Ky is in the UVa hospital after suffering a sudden serious heart ailment, so please join me in holding him close to you, as he safely works his way back to health. We’re with you, Ky! -The NCAA Regional Championships are this Friday morning at Panorama and the High School State Championships are this Saturday in Roanoke and Warrenton. Good luck to our Hoos and to all of our local high school harriers! -Shorter distance area races of note left on our local calendar: Fourth Year 5K (11/23), Boars Head and Earlysville Turkey Trots (11/28), Monticello Holiday Classic (12/7). Plus, Rick K’s annual Winter Solstice run around the RTF loop (tentative date: 12/14). -Congrats to Megan, Mark and Jeffrey (27:30), who were among those with speedy 5K time trials down at Riverview yesterday! And a big congrats to our Josh (4th overall) and Patrick (10thoverall), who had excellent outings at the Mountain Masochists50 Miler last week! -Remember: the slower you run your recovery miles the better! -Please call or text me within 24 hours of a new pain croppingup, especially those on one side of your body. -The best cross training you can be doing to enhance yourrunning performance is working on strengthening your core! -Happy Birthdays to Lee (Monday) and Cassandra (Monday) and Nicole L. (Friday)! Here’s wishing all of our Richmond racers all the best this Saturday! Coach Mark 293-3367 (work phone) 962-1694 (text) WEEK of NOVEMBER 11 *Speedsters = Two options: A. Race week for those racing Richmond = run your usual days but cut back the distance of your runs. B. All others still in the training mode = ~20-30 miles *BB Richmond marathoners = Race week! *BB November 24 marathoners = Taper week 28-33miles…around 30-35% less than your normal weekly mileage. MONDAY November 11 *Speedsters racing Richmond = 4 miles at 75% of 10 mile pace with 4 x 15 second flat surface surges with a slow 45 second jog in between each. *BB Richmond marathoners = 4 practice miles as follows: -1st mile at the exact pace you plan to start with -2nd mile at the exact pace you plan to run for mile 2 -3rd mile at MP…no faster! -4th mile at MP but add in 4 x 15 second flat surface form surgeswith a slow 45 second jog in between each *BB Philly marathoners = 7-8 miles at 80% of MP with 6 x15 second hill surges with a slow 45 second jog in between each. WEDNESDAY November 13 ***Please join me at the UVa track at 5:30am for the following workouts: *Richmond marathoners and half marathoners = 4 miles totalwith the following: 6 x 200: 1st three right at your targeted pace/last three at 5K pace. Take a very slow 200 jog in between each. You may choose to do these later on in the day or at home so you can sleep in. *Those not racing this weekend = -2400 meters (6 laps) on the track at 103% of 10 mile pace or 109% of MP or slightly faster -90 second slow jog -Fartlek on the magic carpet of 30 seconds at 110% of 10 mile pace or 115% of MP followed by 30 seconds slow x 10 -90 second jog -Finish with 1600 meters back on the track at a pace faster thanthe 2400! SATURDAY November 16 ***I will be leaving the Martha Jefferson hospital main parking lot at 5:00am sharp to head to Richmond, if anyone is interested in either caravanning down or riding with me. It usually takes us about 90 minutes, with one restroom break along the way, to get there. Also, please note that I will be going straight from the marathon/half marathon, at around 11:00, to head up to Warrenton for the State High School XC Championships to cheer on our local kids. *Philly marathon folks = 8 mile “practice” run as follows(similar terrain and at start at the same starting time): -first 2 miles right at the same pace you plan to run for the first 2 on race day -next 5 miles right at or slightly slower than your MP…not one second faster! -1 mile at AHR *All who are not running the Richmond races = long AHR run. Please add 1 mile to your previous long run. SUNDAY November 17 *Please join us for 4-5 very social miles at 6:45am at Greenberrys. We had 18 folks this morning and 24 last week! Hi, Everyone, I’ll keep this short as I’m rushing out to Panorama to help set up for Jackfest. Please do your best to come see me soon, if you’re running Richmond or Philly. These one-on-one race plan chats have proved to be very helpful over the years, so I strongly encourage you to stop by. I personally love these meetings. The same goes, if you’re having any new pain issues. Please don’t wait to contact me. 24 hours is a good rule of thumb. And one last plug for Jackfest: If you can’t make it out to Panorama this afternoon, then please donate online or text me. Lots of raffle prizes will be awarded.The family of young Jack Callahan are so grateful for all the many folks who have already contributed and so am I! Many thanks again, everyone and now I promise to stop bugging you about this! Read this great ESPN story on Jack Meeting Gritty! Congrats to Christian, who nailed a sweet Mountain Masochists 50 yesterday and all the best to our NYC folks today. Happy Birthday to Josh T., who turns 30 this Friday! See you Wednesday, if not sooner. Cheers! Coach Mark 434-293-3367 434-962-1694 (text) WEEK of NOVEMBER 4 **Speedsters: *5K-10K racers = 20-25 miles or more *Half Marathoners = Taper week for Richmond, so about 20% less than your usual mileage MONDAY November 4 *Speedsters = 4-6 slow and relaxed miles at 75% of 10 miler pace with 6 x 15 second hill form surges with a 45 second slow recovery in between each. WEDNESDAY November 6 ***Please meet me at the UVa track at 5:30 am for the following workout: *Speedsters: -4 x 800 with a slow 2-3 minute jog in between each -4 x 150 at a fast but relaxed pace (~110% of 10 miler pace) with a slow 250 jog in between each -4 x 800 at a faster pace than first set with a slow 2-3 minute jog in between each ***I’ll have Leah post you my suggested paces for the 800s SATURDAY November 9 *Speedsters 5K P.R. time! Please meet me at Riverview, already all warmed up and ready to go, at 7:00 for a chance to race a really fast 5K course and pickup a late season p.r.. I’ll go over the course with you. *Half marathoners = Two choices: A. 5K Riverview P.R.time trial race (see above) B. 8 mile “simulation/practice” run as follows: -1 mile at 75% of 10 mile pace (warmup pace prior to start of race) -1 mile at 90% of HMP… no faster! (first mile of race) -2 miles at 93% of 10 miler pace… no faster! (miles 2 & 3 of race) -3 miles at 98% of 10 mile pace (which is 100% of HMP) no faster! -1 mile at 75% SUNDAY November 10 Please join us at 6:45 am for 4-5 social miles at Greenberry’s  Hi, everyone!
-Congrats to our BB crew, who ran through unseasonable heat and humidity to excellent times at the Peak to Creek Marathon in North Carolina yesterday. Sean (2:58 p.r. and tops in age group), Captain Harry, who narrowly missed winning his age group by 10 seconds, as he qualified for his 13th straight Boston, Leslie L. (3:35 and 1st in age group), Teri G. (3:44 and 2nd in age group) and Andrew Z. (3:47 in first post cancer treatment marathon) are among those, plus other area runners, like Sophie S. (1st in age group), who had great performances. **Reminders: -Meet and Greet with Coach Vin Lananna this Monday (10/28) at 6:30 pm at Ragged -Jack Fest this coming Sunday (11/3) at Panorama. Can’t make it? Please donate. Thanks! -A great big happy 69th Birthday to our Linda (this Monday), who continues to inspire all of us! **November marathoners and half marathoners: Please stop by soon, for your race day game plan. I really enjoy these important meetings. I hope to see many of you this week. Cheers! Coach Mark 434-293-3367 434-962-1694 (text) WEEK of OCTOBER 28 *Speedsters: -5K-10K = 20-30 miles or more -Half = 30-35 miles or more 70-75% of your total weekly mileage should be run at your AHR (~75-80% of 10 mile pace) MONDAY October 28 *Speedsters = 4-6 miles at 75% of 10 miler pace with 6 x 15 second hill form surges with a very 45 second jog recovery in between each (optional based on your Achilles and hamstrings… do not do if these bother you) WEDNESDAY October 30 **Please join me at 5:30 am at the UVa track for the following workout: “Spartan” (long version) -2000 (5 laps) on the track at 98-100% of 10 miler pace or 104-106% of MP -800 off at 93% of 10 miler pace or at 100% of MP -1600 on the track at 101-103% of 10 miler or 106-108% of MP or faster -800 off at 93% of 10 miler or 100% of MP -800 on at 103-107 % of 10 miler or 109-112% of MP or faster -800 off at 93% of 10 miler or 100% of MP -400 on at a fast but relaxed pace (110% of 10 miler or 115% of MP)! -800 off at 93% of 10 miler or 100% of MP -200 on at your fastest pace but still keep it relaxed…no straining! ***Please note that 5K-10K folks may cut out the last 800 off and 200 on, if they’d like NOTE: Really focus on your FORM each time you hit the track. Lift your feet off the ground by using your core to pick up your knees and drive. Nose over toes (never see your feet hit the ground in front of you)! SATURDAY November 2 ***Option if you’re not in training for a specific long-distance race: Come join me downtown in racing the Run for Shelter 5K (I’ll be helping to direct it this year). ***Speedsters: *5K-10K racers = 8 miles as follows: -3 miles at 80% of 10 miler pace -4 miles at 100-102% of 10 miler pace -1 mile back to 80% *Half marathoners = 12 miles as follows: -2 miles at 80% of 10 miler pace -2 miles at 93% -4 miles at 98-100% -2 miles at 100-102% -1 mile faster! -1 cool down mile at 80% of HMP SUNDAY November 3 **Group Run from Greenberry's. 4-5 social miles at 6:45 am. All welcome! **Please come join us today, at Panorama, for JACKFEST in raising funds for our neighbors, whose son is battling cancer. Greetings, my friends and athletes!
BIG FAVOR: As I mentioned a few weeks ago, adorable four-year old Jack Callahan, is in the fight of his young life with a very rare form of childhood cancer. He hasn’t left the hospital since June and his parents (Emily and Mike) have had to leave their jobs (Emily worked at VIA) to be at his side while he has multiple stem cell transplants. So, in an effort to help them out, our family, with Lawren and Alec as the main driving forces, have been organizing a big fund raiser, “JackFest”, to be held at Panorama Farms on Sunday November 3rd. There will be all kinds of fun, including a short fun run, a family team scavenger hunt, fire trucks, a bounce house, delicious food (and beer) trucks, plus a huge raffle with dozens of really wonderful gifts, which is where the bulk of the funds we’re trying to raise will come from. I’m asking each of you (even those without kids or grandkids) to please, if you can, come join us for an hour or so at this very special fund raiser. Can’t make it? Then please still buy some raffle tickets to win one of those great gifts. This would personally mean a lot to me but will also show this local family how much community support they have, which will go a long way in keeping their spirits up! I can’t thank you enough for always being there, everyone! You mean so much to me. Coach Mark 434-293-3367 434-962-1694 (text) p.s. Here are my new hours, if you want to come see me in person…which I always love! M-off Tu-1-6 W-12-6 Th-9-3 F-12-6 Sat.-usually 9-4 WEEK of OCTOBER 21 ***All the best to those racing their marathon this coming weekend! *Speedsters: -5K-10K racers = ~20-30 miles -Half marathoner =~25-35 miles or more MONDAY October 21 -IMPORTANT reminder: please skip the pickup surges if you’re prone to Achilles, calf or hammy issues. *Speedsters = 4-6 miles at 75% of 10 mile pace with 5 x 15 second hill form surges with a very slow 45 second recovery in between each. WEDNESDAY October 23 ***Please join me at the UVa track at 5:30am for the following workouts: *Speedsters and BB November marathoners = “PATRIOT” Progression (new workout, courtesy of my son Adrian, who uses it in the latter weeks of a cycle) as follows: -9 minutes at 100% of 10 mile pace or 106% of MP (off the track and on the M.C….I’ll go over the off track course in detail on Wednesday) -then straight into 1 mile on the track at 103-104% of 10 miler pace or 109-110% of MP or faster -4 minute very slow jog recovery (hydrate too) -Repeat cycle (9 minutes off and 1 mile on) but slightly faster! SATURDAY October 26 ***Speedsters: *5K-10K racers = 8 miles total as follows: -1 mile at 80% of 10 mile pace -2 miles at 84% of 10 mile pace -1 mile at 98% of 10 mile pace -1 mile at 100-103% -1 mile at 104% -1 mile faster! -1 cooldown mile back to 80% *Half marathoners = 11 miles as follows (flatter course): -2 miles at 80-84% of 10 mile pace -2 miles at 93% of 10 mile pace -2 miles at 98% -2 miles at 100% or slightly faster -2 miles faster (103% or faster)! -1 mile cooldown at 80% SUNDAY October 27 Come join us for 4-5 relaxed, social miles at 6:45am at Greenberry’s ***Sneak preview reminder: MONDAY 10/28 = Meet and greet with Coach Vin Lananna…6:30pm at Ragged. Coach Mark 434-293-3367 (day phone) 434-962-1694 (text) Wow! Another great racing weekend for our crew, as we had fast times at the Community Bridges 5K, Army 10 Miler and the Chicago Marathon!
Here’s just a small sampling of these great performances: *Community Bridges -Andrew Y. 2nd overall (16:54) and Teresa 3rd overall (18:20)! -Age Group winners: Ian (19:57!), Lauretta (4th overall-18:30), Alex (5th overall-18:47) and Hosni. -2nd in age group: Peggy, Bob J. and Jim (18:34!) -3rd Heidi and George. Other 5K efforts of note: Larry and Jake (both sub 8:00 pace), Megan M. (4th ), Kenny and Erik, Peter T., Katie R., Kristen H., The Gonellas. *Army 10 Miler -Jason B. ((57:14), Ali (60:48), Shawn (57:57), Gaby (68:15), Natalie K. (63:00)! *Chicago -Carter (2:45:34), Joan B. (3:14), Bill P. (4:28) and Sophie L. (3:18) are just a few of the folks I’ve heard from that had really solid races in what turned out to actually really be the “very windy city”! -A huge thanks to Leah, Lisa D., Anne C., Nicole, Christian, Ellen, Brian and Dr. Bob, who were a big help to me at the race yesterday! -Please mark your calendars for October 28 to come meet UVa’s new head T&F and XC Coach Vin Lananna and hear about his vision for the future of the program. Vin is a legend in our sport, having guided the Oregon Ducks to national dominance over the past 15 years and having served as our Head U.S. Track Coach for the 2016 Rio Olympic Games and we’re so happy to have him here in Cville with us. I’ll let you know the time of the event next week (probably 6:15or 6:30 at Ragged). **IMPORTANT: Those of you who are getting to run your marathon and half marathons in the coming weeks, please set up a time to meet with you so we can go over your race day pace game plan. This is one of my favorite aspects of coaching! *As an FYI, for the fall, I’m now taking Mondays off, so I’ll be in the shop all the other days of the week, including Wednesdays. *24 Hour Rule: As a reminder, please contact me within 24 hours of having a new pain crop! The quicker you communicate the faster we can get it out of your life! *Happy Birthdays to Janice D. (Thursday), Winslow (Friday) and Paul H. (Saturday)! I hope to see many of you on Wednesday morning! Cheers! Coach Mark 293-3367 (day phone) 962-1694 (text) WEEK of OCTOBER 14 *Speedsters: -Half marathoners = 35-40 miles -Shorter distance racers (5K to 10K) = 25-30 miles *BB Late October marathoners = please see me for details, if you haven’t done so already *BB November marathoners = 50-55 miles or more MONDAY October 14 *Speedsters: -Half marathon folks = 6-8 miles at 75% of half marathon pace with 7 x 15 second hill form surges with a very slow 45 second jog in between each -5K-10K crew = 5-6 miles with 5 x 15 second hill form surges with a slow 45 second jog in between each. *BB November marathoners = 7-8 miles at 80% of MP with 7 x 15 second hill form surges with a slow 45 second jog in between each. WEDNESDAY October 16 ***Please join me at the UVa track at 5:30 am (not 5:45… sorry about that typo last week, my bad!) *Speedsters = 8 x 800 in two sets of four as follows (please read extra carefully): -1st set at 98-100% of 10 mile pace with a very brief rolling 100 recovery in between each -2nd set at the paces I will have Leah send out to you. For this set, take a very slow 3 minute recovery in between each. ***Speedsters “5K-10K” folks should run 6 x 800 in two sets of three (same paces), instead of 8 x 800. *BB November marathoners = 8 x 800 in two sets of four as follows (please read extra carefully): -1st set of four at 105-107% of MP with a very brief rolling 100 recovery in between each -2nd set of four at my suggested paces, that I’ll have Captain Harry send to you. For this set, take a very slow 3 minute jog recovery in between each. *BB late October marathoners please get in touch with me, if you haven’t done so already. SATURDAY October 19 *Speedsters: Long AHR run day… the slower you run the better. Make sure to hydrate and get nutrition throughout the entire run. -Half marathoners = 16-17 miles at 75% of half marathon/10 miler pace -5K-10K crew = 9-10 miles at 75% of 10 miler pace *BB November marathoners = 20 miles as follows: -13 miles at 80% -4 miles at 100% -2 miles at 104% -1 mile back to 80% SUNDAY October 20 **Come join us for 4-5 social miles at 6:45 am at Greenberry’s Greetings, everyone!
I sure missed you over the last several weeks, after our long walking trip, and I was so happy to see so many of you at the Wednesday workout this week. I wanted to publicly thank Harry and Leah for all their wonderful help in taking care of things while I was away. I really appreciate their thoughtful volunteer acts of kindness. And I also want to thank each of you who donated SO generously to the airline vouchers you gave to me last spring. We used them to get over to England and they ultimately led us to what became the walk of a lifetime. That means the world to us and I can’t thank you enough for always being so kind to me. I continue to love seeing each of you improve and derive so much enjoyment from your training together. A few thoughts for the week… 1. A huge thanks to all who came out to help me at the Men’s Four Miler yesterday. The race was a huge success and I could not have done it without the help of folks like Bev, Peggy, Leah, Susan, Mackenzie, Paula, Erika, John, Kelly, Michelle, Kristin H., Bill, Megan and Cynthia. Way to go to our fast racers too. Here’s just a sampling of some our guys who had excellent performances: Jim, Jeffrey, Zach, Mark, Ian, James, Trent, Kenny and, Brian C. 2. And a big thanks to all the folks who helped distribute flyers to the neighborhoods along the route of the Community Bridges 5K. Harry, Kara, Carol, Rick, Anne, Peggy, Bill, Russell, Rachel and Cynthia were a huge help this morning as we distributed over 500 flyers. 3. And speaking of, I’d love to see as many our folks out to race with Jim this Saturday at the 2nd annual Community Bridges 5K. This would mean a lot to us as we’re passing along all of the proceeds to several local organizations who are doing really good work with Affordable Housing issues in our community. Can’t race? Then please sign up to help on race day. We still need about 25 more volunteers. Thanks! https://runsignup.com/Race/VA/Charlottesville/CommunityBridges5K?remMeAttempt= 4. Congrats to longtime Boston Bound runner Jenny G., who nailed a sweet 2:43:00 at Twin Cities this morning, earning herself a spot on the starting line of the 2020 U.S. Olympic Marathon Trials!! And congrats to Rick K., Henry R. and Jordan P., who all qualified for Boston while I was away in September. 5. Happy Birthday to Martha C. today! 6. I thought you might get a kick out of seeing the latest 5K standards for All-American status for Masters runners. I’m impressed with the fact that many of you have already earned this with your speedy times! ALL-AMERICAN STANDARDS for 5K FEMALE MALE 40-44 = 22:45 18:10 45-49 = 23:50 18:45 50-54 = 25:20 19:30 55-59 = 27:05 20:30 60-64 = 29:00 21:40 65-69 = 31:20 24:20 70-74 = 34:00 27:40 I’m looking forward to seeing many of you, either this Wednesday or at the Community Bridges 5K this Saturday. Cheers! Coach Mark 293-3367 962-1694 (text) WEEK of OCTOBER 7 *Speedsters = Recovery week, so please drop your normal weekly mileage by 20-25% *BB October marathoners = Race week for Chicago… all else please text or stop by for specifics about your last few weeks of training. IMPORTANT: Chicago folks should come see me about their race day game plan this week. *BB November marathoners = ~45-50 miles or more MONDAY October 7 *Speedsters = 4-5 miles with 2 miles at HMP… finish with 4 x 15 second hill form surges with a long recovery in between each *Chicago folks = 4-5 miles as follows: -1 mile at the exact pace you plan to start out at race day -2 miles right at MP… not one single second faster! -1-2 miles at AHR *Other October marathoners = please text me for specifics (please include the date of your race) *BB November = 7-8 miles total with 4 miles right at MP (no faster!)… also run 5 x 12 second hill form surges with a long break in between each. WEDNESDAY October 9 ***Please meet me at the UVa track at 5:45 for the following workouts: *Speedsters = 15 x 400 in three sets of five as follows: -1st set at 103-104% of 10 miler with a rolling 150 recovery in between each (I’ll set cones out) -2nd set at 104-105% of 10 miler with a rolling 100 recovery in between each -3rd set faster with a rolling 50 recovery in between each (I’ll set cones out) *Chicago = 4 miles total with 6-8 x 15 second FLAT surges at HMP-10K pace with a slow 45 second jog in between each. *Other BB October = please text me for specifics *BB November = 15 x 400 in three sets of five as follows: -1st set at 108-109% of MP with a rolling 150 recovery in between each (I’ll set out cones) -2nd set at 109-111% of MP with a rolling 100 recovery in between each -3rd set faster with a rolling 50 recovery in between each (I’ll set out cones) ***Racing the Community Bridges 5K? Then run 6 x 200 at your targeted pace with a slow 200 jog in between each. ***Just Running? There’s always a group of folks who are simply “just running”, so please come join them for 5-7 social miles. SATURDAY October 12 *Speedsters = two choices: A. Race the Community Bridges 5K B. 9 miles total as follows: -1 at 85% of HMP -2 at 93% of HMP -3 at 100% of HMP -2 faster! -1 at 75% of HMP *All the best to our Chicago crew! *Other BB October folks = please get in touch with me for specifics *BB November = 16 miles total as follows: -2 miles at the exact same pace you plan to start with on race day -9 miles at 100% of MP -2 miles at 104% -2 miles faster! -1 mile at 80%a 5K-10K = 25-30 miles
Half-Marathon - 30-40 miles Monday 9/30 5k-10K = 4-5 miles with 6 x 15 second hill form surges Half- Marathon = 6-7 miles with 6 x 15 second hill surges Wednesday 10/2 Please meet Coach Mark at 5:30 a.m. at the Uva Track Note: Guys racing the Bill Steer's Men's 4 Miler 6 x 400 at pace or faster with 200 jog "Spartan" 5k-10K = 1600 on at 100% of 10 miler 800 off at 93% 1200 on at 103% 800 off at 93% 800 on at 106-107% 800 off 93% 400 on faster Half- Marathon = 1600 on at 100% of 10 miler 800 off at 93% 1200 on at 103% 800 off at 93% 800 on at 106-107% 800 off 93% 400 on faster 800 off at 93% 200 on fastest! Saturday 10/5 All the best to our guys racing the Bill Steer's Men's 4 Miler! We still need lots of race day volunteers PLEASE! Sign up online. A. Men's 4 Miler B. 5k-10K = 9-10 miles at AHR (75% of 10 miler) Half- Marathon = 16-17 miles at AH (75% of 10 miler) 5K-10K = 20-30 miles Half-Marathoners = 30-35 miles Monday, September 23 5K-10K = Normal AHR miles with 6 x 15 second flat form surges with a 60 second jog in between each Half-Marathoners = 4-5 miles AHR (80%) with 6 x 15 second flat form surges with a 60 second jog in between each Wednesday, September 25 5K-10K = 2 x 1.5 miles on our usual UVA course with a slow 3 mile jog in between each. Run them at 103-105% of 10 miler pace. Half-Marathoners = 3 x 1.5 miles (same pace as other group) Saturday, September 27 5K-10K = 7 miles as follows (flat to gentle rolling course, sugar hollow?) 2 at 93% of 10 miler 4 at 100-103% 1 at 75% Half-Marathoners = 10 miles total (flatter course) 1 at 85% 2 at 95% 4 at 93% 1 faster! 1 at 80%  Mileage 5K-10K = 25-30 miles Half-Marathoners = 35-40 miles Monday, September 16 A = Those who raced 10K - 4 miles AHR B = Those who did NOT race - 5-6 miles AHR Wednesday, September 18 Meet Captain Harry at UVA Track at 5:30 am Thomson/Lewis Mountain Loops x 3 Run Thomson at 100-104% of 10 miler pace Then run up Lewis Mountain at 30-30 fartlek Try to run each loop faster than the previous Saturday, September 19 5K-10K = 8-10 miles at 75% of 10 miler pace Half-Marathoners = 15-16 miles at 75% of HMP  |
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