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Hi, everyone,
What a wonderful morning we had out in Sugar Hollow, as so many of our folks competed so well in the high humidity (100%) at the Oktoberfest Half. I was very impressed! Here’s just a very small sampling of those who raced or “worked out” so impressively: Rachel (1:21 2nd overall), Anders (3rd overall), Patrick M. (6th overall), Paul R. (7th overall with a huge 6 minute p.r.), Steve L. (8th overall in 1:40), Joan B. (3rd woman 1:40), Janice R. (5th woman 1:45), Ken B (1st in 50-59), Olivia H. (1:48 and a 14 minute p.r.), Brian G. (1:51), Captain Harry (1st 60-69), Heather K. (1:53 p.r.), Jane J. (1:54, 2nd 50-59), Beth C. (1:56), Becky B. (1:55!), Andrew D. (sub 2 debut!), Kiyoko (1st 60-69), Larry S. (1:59) and Fran C. (2:07 debut!). Congrats to all of these folks and to everyone else who raced so fast in far from ideal conditions! As I said to Captain Harry and Leah it felt as close to “normal” as possible during this unique time. Thanks again for making it possible. And a HUGE thanks to my co-race directors Audrey and Leah and to all of our wonderful volunteers: Bob Wilder (and his UVa Runners Clinic residents), Katie P., Rachel L., Marti, Kristen H., Mercedes, Lauren R., Kathleen B. and Cynthia. I hope our 5K time trial folks had good races this weekend too. A few tidbits: A reminder to please stick to lanes 3-8 if you’re running at the CHS track. Our good friend Rodney Redd, who is the CHS Athletic Director, has asked us to kindly stay out of lanes 1 and 2, as those are meant for competition and are wearing far faster than normal due to the high volume of folks walking and running at the track during the pandemic. If you do see someone using the lanes and feel comfortable, please encourage them to slide over to lane 3. Thanks for helping by being such good neighbors! Stay on top of your basics. Sleep, hydration, proper sitting posture (and getting up from your chair every 30 minutes), wearing shoes around the house (to avoid P.F.), daily foam rolling and core work. I’m hoping lots, if not all, of our guys will run or walk the Men’s Four Miler at Foxfield on Halloween. We will be adding 3 person team categories, to add some pizazz, for the following age groupings: 40 & over (everyone must be at least 40), 50 & over (all team members must be at least 50), 60 & over (all 3 guys must be at least 60), 70 & over (all guys must be at least 70). Happy Birthdays to Ken B. (Monday), Janice R. (Saturday) and Winslow (Sunday)! Let’s keep it rolling, Coach Mark 434-962-1694 (text) or stop by (love to see you!) WEEK of OCTOBER 12 *SPEEDSTERS: Recovery Week! Those who ran the Half Marathon = 2-3 miles/run for Monday, Tuesday and Thursday; 4 miles for Wednesday; 4-5 miles for Saturday Fall Foursome = lower your normal weekly mileage by about 30% Please note: Those who ran the Half, even as a “workout”, should go short and easy on Monday! MONDAY October 12 *Speedsters = ***Note: those who ran the Half should run 2 miles slow and easy! WEDNESDAY October 14 ***IMPORTANT NOTE: please run in lanes 3-8 if you’re working out at CHS *Speedsters = A.Those who raced the Half = 4 miles at AHR B.Fall Foursome = 12 x 400 in three sets of four as follows: -1st set = 103-104% -2nd set = 105-107% or slightly faster -3rd set = faster! Take a brief 100 recovery in between each but then take a 300 recovery in between the sets. SATURDAY October 17 *Speedsters: A.Those who raced the Half = 4-5 miles at AHR...no faster please! B.Fall Foursome = 8-10 miles at AHR (~75% of 10 mile pace). Rolling course.
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Hi, everyone,
I hope you’re continuing to enjoy this absolutely beautiful running weather. I sure have loved getting out in the cool early mornings. I continue to really miss physically being with you each week but continue to encourage you to stop by for a mask-to-mask chat about your own personal running regimen. I would especially encourage those of you, who have specific questions about your own individual paces or workouts, to come by. My goal, as always but especially during this time of COVID, is to be as personal a coach to you as possible and the more you reach out, the more personalized and productive that relationship will be. Even though I do this voluntarily, that doesn’t mean I don’t have the quality time to spend, with you, to make sure that I help you get the very best out of your training. Simply put: the more personalized our relationship is, the more I enjoy coaching you! So, please lean on me with any questions or issues. I’m happy to help! I’m continuing to work on creating new ways to motivate and stimulate your interest in training and racing throughout this unique and challenging pandemic. I have at least three more very safe races planned for this fall for you, including the Oktoberfest Half Marathon this coming Sunday (please sign up today, if you’re interested in joining us). ***I’d also encourage ALL of our guys to join us for The Men’s Four Miler on Halloween, over the beautiful grass paths of Foxfield. In addition to age group results and open team results, we will also be holding a new contest this year for top Masters Teams in FOUR different age categories: three person teams for 40-49 year olds, 50-59 year olds, 60-69 year olds and 70-79 year olds. How cool is that?! Let’s get some three person teams going so we can have some fun competitions going. Happy Birthday to our ever positive Martha C. this Tuesday! And kudos to Captain Harry and Leah for all of their ongoing help! I look forward to seeing many of you at the race this Sunday. If you aren't racing, I could use a few more volunteers. Please text me at 434-962-1694 if you can help out! Cheers, everyone! Coach Mark 434-962-1694 (text) In person consultations? I’m at the shop (outside) from 9:00 until at least 3:30 everyday, except Sunday WEEK of OCTOBER 5 ***IMPORTANT: Your personal AHR is around 80% of your MP or 70-75% of your 10 miler pace. The slower you can go, the better you’ll feel on “workout” days! **Core and balance work at least 4 days/week! **Foam roll every day! *SPEEDSTERS: **Oktoberfest Half Marathon = Race week, so taper mileage leading to Sunday’s race **Fall Foursome = Race week for 5K time trial ***WARNING: This is a big week for quality, as close to 40% of your mileage will be faster than AHR! So, make sure to keep it extra SLOW for all of your AHR miles, as you will need to conserve your energy for the “workout” mileage. MONDAY October 5 *Speedsters = 3-4 miles at AHR with 5 x 15 second hill surges with a slow 45 second recovery in between each. WEDNESDAY October 7 *Speedsters = 6 x 300 with a slow 90 second recovery in between each. Start at 107-108% of 10 mile pace and pick up the pace as you progress. SATURDAY October 10 *Speedsters Fall Foursome = 5K Time Trial/Race I’ll post maps for three very fast 3.1 mile courses, including an on/off course at AHS on cvilletrackclub.org/speedsters1 SUNDAY October 11 *Oktoberfest Half Marathon! Greetings, my friends and athletes! I’m posting a video message on YouTube tomorrow along with this week’s workouts, so I’ll keep this brief. https://youtu.be/GCnA8ztJJhg -If you’d like to race or run the Oktoberfest Half Marathon (an exclusive for you, my athletes) then please sign-up ASAP, as the spots are filling quickly. Let Leah know if you did not receive an email invite link to the race. https://forms.gle/FiQpNHHToVrLYBfd8 -VOLUNTEER call: And speaking of the Half Marathon, I could use some volunteer help from 6:30-9:30 the morning of Sunday October 11. I only need 4-6 folks total. If you can lend a hand please text me at 434-962-1694 Thanks! -The Men’s Four Miler is almost half filled, so, if you’re planning on running it out at Foxfield on Halloween please sign up soon. https://runsignup.com/Race/VA/Charlottesville/Mens4Miler -Check out today’s Daily Progress for a very informative Covid vaccine question and answer article from our very own Bill Petri. Thanks for that, Dr. Bill and thanks for all the amazing ways you’re helping so many! https://dailyprogress.com/opinion/columnists/opinion-commentary-a-safe-covid-19-vaccine-how-when-will-we-know/article_0017118d-f919-5c90-b54d-4fb9e0fde53e.html -A great big Happy Birthday to our beloved Captain Harry this coming Saturday! No new age, which is a bummer for all the 65-69 guys who keep chasing speedy Harry. I hope you get a chance to watch the video. Let’s keep this going! Happy Running, Coach Mark 434-962-1694 WEEK of SEPTEMBER 28 *SPEEDSTERS -Fall Foursome = 20-25 miles or more -Oktoberfest Half marathoners = 25-35 miles or more MONDAY September 28 *Speedsters = 4-6 very relaxed miles with 5 x 12 second hill surges with a very slow 48 second recovery in between each. Focus on from as you use your arms and core to float up the hill each time. WEDNESDAY September 30 ***IMPORTANT: Make sure you’re still doing PLENTY of dynamics before starting your speed workout! *Half Marathon Speedsters = 5 x 1 mile with a very slow 4 minute recovery in between each. Make sure you pace yourself conservatively on the first one for this long workout. This hard workout is just as much mentally challenging as it is physically tough. Pace yourself! See suggested paces below ...you won’t like them but I’m confident that you will nail them! *Fall Foursome Speedsters = Reverse “Ladder” as follows (all on the track): -400 at 103% of 10 mile pace with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -600 at 103-104% with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -800 at 104-105% or faster with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -1200 at 105-107% or faster with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -Finish with 1600 at 107-108% or faster! **Heads up: Do NOT blow out the opening 400 and the first 200. Let your body gently ease into the workout so as to let your fibers warm up even more and so you can feel strong for the 800, 1200 and 1600. Float on those in between 200’s...no straining! SATURDAY October 3 *Speedsters: -Fall Foursome = 7 miles total with the following “16-8-4” workout in the middle on a flatter course: 16 minutes at 93-98% of 10 miler -2 minute slow recovery -8 minutes at 103-105% -2 minute recovery -4 minutes 108-110% or as fast as you can comfortably go! -Half Marathoners = 7-8 miles total with a perfectly executed 3 mile progression effort (in the middle) on a flatter course as follows: -mile 1 at 99-101% of 10 mile pace -mile 2 at 104-106% -mile 3 faster (107% or faster)! This should be a hard effort focusing on making the last half much faster than the first. I’d like to see your total time average be somewhere around 106%. Think of it as a controlled time trial/race! FLATTER course please.  Hi, Everyone!
Looks like we’re going to have a week full of cool 55-60 degree mornings and even some forties by the weekend. Yippee! You’re all going to start feeling extra fit, as we finally come out of the hottest summer on record! You are to be commended for making it through it. It will pay off! *Congrats to all of our Boston Marathoners, who ran their postponed “races” over the past week! Some raced it, while others simply enjoyed a long early September AHR run. Joan B. (3:10) and Leslie L. (3:31) actually scored sweet p.r.’s, while Brian O. (3:44) ran a nice B.Q. and Captain Harry and Bob J. cruised along the old Three Bridges course to their 26.2 mile finish and Katie P. logged a relaxed AHR marathon. But Kristin H. is the mileage champ with the longest effort of the week, as she lost track of time and ended up running 29 miles. Say what?! Bob Johnson gets the Geico Insurance award, as he was literally side-swiped by a rogue deer speeding across the road, as he was running his marathon! Other than a sore shin, he (and the deer) seem to be okay... *We had so many excellent performances at the Women’s Four Miler last weekend! Despite the challenging nature of the grass course and the fact that you had to self time while “racing” solo, so many of you clocked impressive times and several took home blue ribbons in their respective age groups. Here’s just a small sampling: Jen, Gaby, Lise, Meg C, Meg T., Megan, Sara N, Sophie L., Rachel B., Elizabeth, Karen T., and Carol W. to name just a few of the many who ran so well over the grass course. And i loved seeing so many Mother/Daughter teams like the Viccelio’s, Gillenwater’s, Hamms, Jacksons, O’Connell’s, Raabs and Martha C. and her mother! Audrey, Cynthia, Nicole and I also had a wonderful turnout of volunteers, including Rick W., Megan M. and Dr. Bob, who helped on all four days! Others who are to be publicly thanked for their early morning help: Marti’, Katie P., Harry, Bill P, Larry, Kristen H., Philip, Courtney, Mike G., Jeffrey, Tim, Jacqui, Anne T., Bernie, Lee and Mark F. *I haven’t heard from everyone yet but I know there are a fair number of you, like David F., Janice R. and Ken B, who finished their CV100K summer journey over the weekend. Way to go! Please let Jen know ASAP along with your shirt size, so we can get that going. Congrats on completing your 5, 10, 15, 20, 25 and 30K legs! *I’d love to see as many of you as possible dedicate 6.2 miles of one of your runs this coming weekend to our Special Olympian friends. It’s Pepsi 10K time and they’re inviting you at no charge, as in FREE, to sign up and run the race virtually. I have 2 courses set up if you choose to do one of the Speedsters workouts but you may even choose to do it as part of your long AHR run. So, please sign up and run in support of our hard working S.O. neighbors. Thanks! *The Pepsi 10K is the first race of the “Fall Foursome”. I’ll be setting up an 8K, a 5K and a 2 mile time trial for you as the fall proceeds. *Those wishing to participate in the Oktoberfest Half Marathon in Whitehall on Sunday October 11 (chip timed), will be hearing from Leah and I in the next week regarding how to enter. As I’ve said, this event is for my athletes only, as I don’t want it to be too large due to the pandemic. Stay tuned for details… *And speaking of fall races, due to the overwhelmingly positive feedback we’ve received from those who participated in the Women’s Four Miler, we will be running our bookend event, The Men’s Four Miler on October 31. Same course and same format but on one day, instead of four, with more time slots as it will be later in the fall. We should have the registration form up by early next week. Hope you all are staying on top of your daily rolling and core work, especially if you are sitting more. Remember: the more you sit the tighter you get. Happy Birthdays to Hannah (Monday), Larry (Tuesday), Jeffrey (Friday) and Greg G. (Sunday)! Stop by and see me if you need any personalized advice on your fall training and racing. Love to see you! Coach Mark 962-1694 WEEK of SEPTEMBER 14 *SPEEDSTERS: -Half Marathoners = 25-30 miles -5K-10K racers= 20-25 miles MONDAY September 14 *Speedsters = 4-6 AHR miles with 6 x 12 second hill form surges focusing on using your core to lift your knees. WEDNESDAY September 16 *Speedsters = 5 x 1000 (2.5 laps on the track or flat road course) with a very slow 3 minute recovery in between each. I’ll have Leah post my suggested paces on facebook and the blog (url below). SATURDAY September 19 *Speedsters = Two options: Option #1 = Run one of the Pepsi 10K courses (or a course of your choosing) as a hard progression run: -mile 1 = 98% of 10 mile pace -miles 2 & 3 = 100-101% -miles 4 & 5 = 103% -mile 6 = faster! Option #2 (Half Marathoners) = Run the Pepsi 10K as an 8 mile simulator as follows: -2 mile warmup at AHR - mile 1 and 2 of 10K at MP (~93% of 10 mile pace) - miles 3, 4, 5 and 6 at HMP (98% ) - miles 7 and 8 faster! -1 mile cooldown for 11 mile run total Hi, everyone,
I’ll keep this short since I’ve got a video message for you this week. https://youtu.be/8CdCN-ieTyI (also available on facebook group) I hope those of you who haven’t made it out to Foxfield to experience the new grass course will join us tomorrow morning. Most everyone has been loving it! We still have spots open in the 6:15 and 6:45am slots. Also, I could use 2 more volunteers for tomorrow morning...please text me if you can help. Thanks! And all the best to our crew racing their Boston Virtual over the coming week. Joan already has her time in the bank, as she clocked a 3:10 p.r. beauty at the Western Albemarle track this morning! **Attention Central Virginia 100K folks: Please let Jen know if you’ve been logging the miles of the first 5 legs. *Speedsters not racing the Half Marathon: I’ll be setting up four races this fall and calling it the “Fall Foursome”. They will be a 3K, 5K, 8K and 10K. All measured and marked courses with age group results. Stay tuned for details. And Happy Birthdays to Kathryn (Tuesday), Jeanine (Friday) and Binyong (Friday)! Best, Coach Mark 434-962-1694 (text) WEEK of SEPTEMBER 7 SPEEDSTERS: *5K-10K crew (those looking to race our “Fall Foursome”) = 20-25 miles * Oktoberfest Half = 30-35 miles MONDAY September 7 *Speedsters = 4-6 miles at 75% of 10 mile pace. WEDNESDAY September 9 *Speedsters = 12 x 400 (track or flat course) with a rolling and active 100 recovery in between each. Break into three sets of 4 as follows: -1st set at 100-101% of 10 mile pace -2nd set at 103-104% -3rd set faster! SATURDAY September 12 ****Speedsters: Long AHR Saturday *5K-10K = 9-11 miles at 70-75% of 10 mile pace. Hiller course. Hydrate! *Half Marathoners = 15-17 miles all at 70-75% of 10 mile pace. Hillier course. Hydrate throughout! Greetings, Athletes!
I really enjoyed seeing several of you in Bellair on Wednesday morning. It felt so good to once again simply yell out “Way to go!”, as I clapped for you while I walked around the mile loop. I’ve got some exciting new pandemic proof training and racing plans in the works for the fall that I’ll fill you in on in the coming weeks. Until then, let’s keep it going. A fond farewell to Kate Galie and her family, who moved to New Hampshire earlier this week to be closer to her folks and family. We’ll really miss you! A few things for the week:
Coach Mark 434-962-1694 (text) p.s. No video this week but I do hope to see some of you at the zoom meetings on either Wednesday or Thursday! WEEK of AUGUST 24 *SPEEDSTERS: -Those going for the 5K-10K distance = 20-25 miles -Those aiming for the Oktoberfest Half Marathon = 25-35 miles *BOSTON BOUND -BB #1 (Virtual) = Moderate mileage week (pre-taper) ~35-40 miles -BB#2 (CVM) = “Recovery” mileage week ~30-33 miles total MONDAY August 24 *Speedsters = 4-6 miles at AHR with 8 x 15 second hill surges focusing on upper body form with a slow 45 second recovery on between each *BB#1 = ~5 miles at 80% of MP with 2 of those miles at 108-109% *BB#2 = 4-5 miles at 80% of MP with 2 of those miles at 106-108% WEDNESDAY August 26 *Speedsters = Track workout as follows: -2 x 1000 at 102-103% of 10 miler pace with a slow 3 minute recovery in between each -4 x 400 at 108-110% or faster with a slow 90 second recovery in between each -2 x 1000 faster than the first set! *BB#1 = 7 x 1000 with a slow 3-4 minute recovery in between each ***Please text me for my suggested paces for your specific goal *BB#2 = One more hilly fartlek as follows: -3 x 4 minutes at 106-108% of MP with a slow 1 minute recovery in between each -3 x 30 seconds fast with a 30 second recovery after each -3 x 4 minutes faster than the first set! ***All over a hilly course. SATURDAY August 29 *Speedsters 5K-10K = 7 miles total with the middle 3 miles as follows: -1st mile at 100% of 10 mile pace -2nd mile at 103-105% -3rd mile faster if you can! ***Flatter to rolling course *Speedsters Half = 9 miles as follows: -1 mile at 70-75% of 10 mile pace -1 mile at 93% of 10 mile pace -1 mile at 98% of 10 mile pace -3 miles at 101-102% -2 miles faster! -1 mile at 70-75% ***Flatter to rolling course *BB#1 = Two options on terrain similar to your race course:
*BB#2 = 13 miles total as follows on terrain similar to your race course: -2 miles at 80% -4 miles at 100% -3 miles at 104% -2 miles faster! -1 mile at 80% ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ PRIVATE FACEBOOK GROUP WORKOUTS BLOG PACE CALCULATOR Greetings, my athletes!
Hope you’ve had a great week. The heat and humidity finally took a slight break and my gosh, does it ever feel good! I’m so excited about our new grass course at Foxfield that we’ll be using for the Women’s Four Miler and hopefully, if all goes well, the Men’s Four Miler too. Sure, it won’t be as fast as a road course because grass always slows you down, but it’s such a beautiful course as it covers just about every square inch of this magnificent property. I’d strongly encourage all of our females to come join us for this historic journey, even if you simply want to walk it. VOLUNTEER CALL: And speaking of the Four Miler, I’m looking for about 10 volunteers/day (the event is going to be run from Friday September 4th to Labor Day Monday 9/7) to help me with parking and course directing. We would need you from 6:00-8:30am. Please text me at 434-962-1694 if you can lend a hand on any of those days. Thanks so much! It seems weird to be asking for volunteers again, after not having bugged you for the past 5 months... A few reminders of note, even if you’re not training for anything in particular: -Make sure you’re keeping a good JOURNAL, where you’re recording important things like: “how you feel” (1-10), pace of first mile vs. overall pace, nutrition, sleep, any new aches or pains, etc. -The most important days of the week to roll and stretch are your non-running days, as that’s when you tighten up. -Pool running (deep end of the pool) is one of the best ways to cross train and recover. Plus, it counts towards your weekly mileage! -Questions? Injury issues? Please give me a shout. I’m still here to help! Happy Birthdays to Peggy M. (today), Mike G. (Monday), Steve L. (Tuesday), Lauri W. (Wednesday), Bev W. (Friday) and Michelle P. (Sunday)! I hope to see you at some point this week. Happy Running, everyone! Coach Mark 434-962-1694 (text) WEEK of AUGUST 17 *SPEEDSTERS: So, as a reminder, the weekly workouts I’ve written for you are driving you towards two different goals: 1. Those looking to race the shorter distances this fall, from 5K up to 10K, starting with the Women’s Four Miler 2. Those looking to race the Oktoberfest Half Marathon I have set up exclusively for you, my athletes, in early October. SPEEDSTERS *5K-10K crew = 25-30 miles total *Half marathoners = 30-35 miles total MONDAY August 17 *Speedsters = 4-6 very relaxed AHR miles with 5 x 15 second flat surface form surges with a slow 45 second recovery in between each WEDNESDAY August 19 *Speedsters = “Bellair Miles” -5K crew = 3 x 1 mile -Half marathoners = 4 x 1 mile Take a slow 3-4 minute recovery in between each mile I’ll mark a hilly 1 mile course in Bellair for you. Leah will post it for your convenience on blog/facebook. Run the first 1 mile at 100-102% of 10 mile pace 2nd one at 103-104% or faster 3rd and 4th (half marathoners only) ones faster! ***A safe and convenient place to park is in the medical offices spaces next to Bellair Exxon (across from Bellair). That way you can warmup safely in quiet Bellair (just be careful crossing 250). I’ll include the parking in the course map that Leah posts. **Please note: I’ll be doing my morning walk in Bellair that day from 6:00-7:00am, so I hope to see some of you during that time. This will give me my first chance to cheer for you in person since early March (I’ll have my mask on). No, this does not mean I’m encouraging you all to meet as a large group again but pairs or trios seems safe enough outdoors, as long as you don’t get too close to each other, especially after the workout (unless you put your masks back on). I hope to see some of you in Bellair during that time. SATURDAY August 22 ***Attention Central Virginia 100K folks: this weekend is the 25K section of your journey towards earning that CV100K shirt! You can run this 15.5 miler anywhere you’d like. I’m happy to mark out a 25K course along Sugar Hollow if there’s enough interest in having me do so. Please let me know by text if you would like for me to do that (by Wednesday). Otherwise, I’ll leave it up to you to run your 15.5 miles along a course of your own choosing. *Speedsters: rolling to hillier courses please -5K-10K = 8-10 miles all at AHR (~70-75% of 10 mile pace) -Half Marathoners = 14-15 miles all at AHR (~70-75% of 10 mile pace) |
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