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Hi, everyone,
No long-winded video from your coach this week, so please take a few minutes to read my weekly message. I’m stating the obvious when I say to please be extra cautious with your running during this heat wave. Looks like our cool, beautiful endless spring has now turned into an endless streak of 90+ summer days. The biggest rule of all to follow is stop worrying about pace and to SLOW it down to the point you feel comfortable. *A big thanks to Matt Haas and the Kiwanis and Leah and Jay (CTC) for helping to set things up for our virtual version of the Independence Day 5K. Looks like many of you jumped in at one of the four courses we offered. And thanks for donating to our friends at BBBS! *Impressive Improvements: Looks like Coach Adrian is turning many of you into fast milers. I love it, as it’s going to make you all into faster more efficient distance runners this fall and beyond. Here’s just a small sampling from some fast feats summer thus far this summer: Larry S. (8:22 to 7:38), Peter T. (7:35 to 7:05), John C. (6:01 to 5:45), Josh T. (5:18 to 5:08), Chris B. (5:35 to 5:03), Courtney C. (7:15 to 7:01), Jane J. (7:11), Anne C. (6:52 to 6:43) and Erik B. (7:42 to 7:12)! Wow! *Happy Birthdays to Kristin H. (40 today!), Zen M. (Wednesday) and Sarah W. (30 on Saturday!)! I’m missing seeing, timing and cheering for you all on Wednesdays but I’m loving how positive you are being. Let’s keep it going! Coach Mark 434-962-1694 (text) KEYS to SUCCESS -Run most of your weekly miles as slow as it takes to feel TOTALLY comfortable (AHR)…the hotter and hillier the slower you need to go! Remember: consistent effort, not pace, is the key! -Get out extra early (5:00-5:30am) for your runs, especially on Wednesdays and Saturdays -5-8 minutes of daily core work -Foam roll every single day, especially on the days you don’t run. -Make sure you’re adequately hydrated prior to your run -Replenish your electrolytes during your longer runs -The first 5 minutes of all of your runs should be the very slowest -Your long run should never be greater than the sum of all your other runs. -Try to get at least 7-8 hours of sleep while in training -New ache or pain? Please communicate with me right away. Don’t wait! Text or stop by outside the shop from 8:30-4:00. WEEK of JULY 6 ***IMPORTANT: AHR = ~70-75% of 10 miler pace or ~80% of MP *Speedsters: -5K-10K summer/fall racers = 20-30 miles (80-85% AHR/15-20% faster) -Oktoberfest Half Marathoners = 30-35 miles (90-95% at AHR/5-10% faster) MONDAY July 6 *Speedsters = normal AHR miles with 6 x 15 second flat surface form surges with a slow 45 second recovery in between each WEDNESDAY July 8 *Speedsters = “Cameron Crazies” anywhere you can find a half mile hilly loop. Surge hard on the ascents and try to work on an “active” recovery (not as slow as AHR…maybe ~85-90% of HMP) on the descents and flats. Run 6 half mile loops, making each loop faster than the previous (key to the workout). Please note that the loop does not need to be exactly a half mile (anywhere from .4-.6 would be fine). No recovery in between the loops! This is like a glorified fartlek. SATURDAY July 11 *Speedsters (rolling courses): -5K-10K racers = 8-9 AHR miles -Half Marathoners = 10-12 miles all at AHR ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ PRIVATE FACEBOOK GROUP WORKOUTS BLOG PACE CALCULATOR
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Weekly Video Message
https://youtu.be/oBgYkD6UgDg Hi, everyone, Thanks for taking the time to fill out the questionnaire. That was very helpful for your coach. If you haven’t done so, please take a few minutes to do so. This week kicks off the second training “season” of the pandemic. We have lots of fun races and challenges laid out for you, including the Parent/Child Summer Track Challenge this Thursday and the virtual Independence Day 5K this weekend. Speaking of challenges, the All Central Virginia 100K tentative schedule is as follows: 7/25 = 20K 8/22 = 25K 9/19 = 30K (all subject to change based on the heat and humidity) I’ve included another one of my coach’s video messages this week, so please take a few minutes to listen in. Happy Birthday’s to Sophie L. (Wednesday) and Lindsey C. (Friday). I’ve been hearing lots of good things from our Miler Club crew. That’s great! And speaking of the Milers Club, it’s Coach Adrian’s birthday on Monday (tomorrow). Our third child is 31 years old! He told me the other day that he’s having a blast coaching you! And here’s wishing all of you have a restful holiday weekend. I hope many of you will be able to get out to one of our four 5K courses to race, run or walk our virtual 5K. And thanks for donating to BBBS! Let’s keep this positive attitude going! Happy Running, Coach Mark 434-962-1694 (text) WEEK of JUNE 29 For those still looking to “workout” or “work towards” a goal… SPEEDSTERS: -5K-10K crew (those training for the Summer Single Age Group Series, Women’s Four Miler, Pepsi 10K, etc.) = 20-25+ miles (~85% AHR/15% faster) -Oktoberfest Half Marathoners and All Central Virginia 100K Club folks = 25-30+ miles (~85% AHR/15% faster) A few reminders: 1. AHR (very relaxed, conversational pace) is what most of your miles should be run at (see my percentage suggestions above). I suggest at least 75-90 seconds/mile SLOWER than your targeted MP or about 2-3 minutes slower/mile than your targeted 5K-10K pace! And when it’s HOT and HUMID, like it will be all this week, please slow it down even more. Worry less about PACE and more about EFFORT! The slower and more relaxed you go the stronger you’ll become. 2. Make your first 4-6 minutes the slowest pace of your total run. 3. Core work at least three days/week (every Tuesday, Thursday and Sunday). I’d suggest pushups, situps, hand weights for upper body work, planks and balancing work. All of this can be done at home or at an outside gym scenario. The stronger your core is the mor efficient a runner you’ll be. Plus, the risk of injury will be greatly reduced. 4. Hydrate throughout the day so you’re not dehydrated going in to your run. 5. Use Electrolytes during your Saturday longer runs. I recommend Gatorade or those great NUUN tablets. 6. I’m now available for face-to-face (masked of course) consultations outside the shop. I’m there pretty much every day from 8:30-4:00. Text ahead of time to just to make sure. Love to SEE you! MONDAY June 29 *Speedsters = normal AHR miles with 5 x 12 second hill form surges with a slow full recovery of 48 seconds WEDNESDAY July 1 ***Those “racing” the July 4th 5K = Fartlek of 15 seconds faster followed by 30 seconds slower x 10. Flat terrain *Speedsters not racing 5K = Fartlek of 30 seconds faster/followed by 30 seconds slower x 15. Break into 3 sets of 5. Run the first set at /2nd set at /3rd set faster! Rolling terrain. THURSDAY July 2 CTC Parent/Child Summer Track Series #1 (Parent races alongside child): ***Please make sure you’re warmed up and do lots of extra dynamic strides! -Race 200 meters (half a lap) -10 minute break -Race a 100 meters (quarter lap) -5 minute break -race 300 meters (3/4 lap) 4 laps to the mile area tracks open: -CHS -AHS -WAHS -MHS -Meriwether Lewis -Walton Middle School SATURDAY July 4 ***Virtual Independence Day 5K https://runsignup.com/kiwanisjuly4 *Speedsters 5K-10K = 2 x 1.5 miles at 100-102% of 10 mile pace with a slow 4 minute recovery in between each. Rolling course (Bellair would be great!) *Speedsters Half Marathon = 8 miles total with the middle 3 miles at 96-100% of HMP. Rolling course! https://conta.cc/3148MUMHi, everyone,
Well, our Spring Triple Crown was a huge success, as so many of you laced up your shoes to participate. Several dozen of you completed the TC and many more of you went ahead and nailed the Triple Dare. This made me feel so happy, as your energy and enthusiasm throughout the TC, kept me engaged with each of you, because I’m really missing those special Wednesday morning group get-togethers and the Saturday races. I was in awe of the number of you that ran 5K and 10K p.r.’s too. And I was also warmed by the number of you who donated to the causes I suggested with each leg. These worthy local organizations really need the funds right now, so your dollars made a difference! And, as a reminder, PLEASE get your TC results to Jen Hochrein, who has kindly offered to compile them on a spread sheet. Thanks, Jen! jhochrein@gmail.com with the subject line “TC Results” This is a BREAK WEEK, so drop your mileage and enjoy sticking as close to AHR as possible. So, what’s next? Here are just a few of the things I’ve been working on to keep you on your toes and still enjoying your training during this very unique and unsettled time… 1. The 1st Annual (and maybe last) Oktoberfest Half Marathon. We’re going to host a very socially safe Half in early October on four fast courses. I’ll be writing weekly workouts to prep you for this. Shirts too! 2. The 1st Annual (and maybe last) Central Virginia Marathon (CVM). Very much like the socially safe half, we’re going to host a marathon on four separate courses. It will be held the same week as Richmond (unless the weather looks hot, then we’ll move it one week earlier or later), so, on the off chance that they end up having Richmond, you can pivot to that popular event instead. I’ll be writing weekly workouts for that too but you must contact me ahead of time, as those workouts will only be on the Boston Bound email. I’ll also continue to write weekly workouts for those of you training for the virtual Boston Marathon. 3. “Summer Single Age Group 5K Championships”. Every four weeks, starting with the Independence 5K on July 4th, we’ll be setting up four 5K courses for you to see how well you can do against the competition. The unique aspect of this fun competition is that it will be scored by SINGLE ages and GENDER. So, if you are a 39 year old female, you’ll be “competing” with other 39 year old females. Just a variation of the traditional age groups with a virtual twist to it! As you train for these 5K’s, I’ll also be prepping you for the fall virtual racing season, like the Pepsi 10K. 4. The Women’s Four Miler! We’re still working on the details but, rest assured, there will be a Women’s Four Miler on Labor Day weekend. It won’t look exactly the same as the past but we’re hoping to have something special for you and my weekly 5K-10K workouts will be prepping you for this. 5. The 100K Challenge! Those of you who completed the Triple Dare will have an opportunity to earn a limited edition 100K race shirt by carrying on with a 20K, 25K and 30K this summer. I’ll be marking out four courses every four weeks starting with the 20K (12.4 miles) on the weekend of July 25th . Because it’s summer, unless it’s unseasonably cool, I’ll be suggesting that you run these as pace workouts and not all out races. 6. Adrian’s Summer Mile Club continues for those of you who signed up a few weeks ago. 7. Parent/Child Summer Track Challenge! Every week, throughout the month of July, we’ll be setting up a series of track challenges that you can do with your kids. Ribbons will be awarded to those who do 3, 4 or all of the 5 weekly challenges (Blue Ribbon to those who complete ALL 5)! As your coach, my number one goal has always been to help you stay injury free…in keeping with that mantra, I also want to continue to be as safe as possible. So, despite the Governor’s push into Phase 3 of “reopening”, tentatively set for this Friday, I’m still going to encourage you to stay responsibly distanced when it comes to group running and racing. I do not yet feel safe having us do our normal Wednesday morning workouts together, where, in the past, we usually would have anywhere from 60-100 folks running close to each other. I dearly miss those group workouts every single bit as much as you. However, until this virus situation is behind us, I will continue to do my best to create, what I hope are fun scenarios, like the ones I laid out above, to help keep all of us as safe as possible. Some of you may not agree with me and that’s fine. I know you’re not high schoolers and are free to do whatever you like but, as your coach, I have the responsibility of creating the safest environment possible for you, my athletes. Thanks for understanding and respecting this. I care deeply about each of you, more than you can imagine, and I look forward to the day that I can pat you all on the back, shake your hand, high five and even hug you. Until then, let’s make the best and keep having fun in our new world. No video this week as this was an extra long email message. I want to personally thank Captain Harry and Leah for all their ongoing hard volunteer help with getting you my messages, plus maps and videos. Simply put: I could not do it without them! And thank to Jen for compiling all the data from your TC races. Please keep sending them to her. jhochrein@gmail.com with the subject line “TC Results” ***And please take 2 minutes to fill out the questionnaire below. Please return it by Friday. Thanks! With much affection, Coach Mark 434-962-1694 (text) or stop by out front to see me. p.s. Happy Birthday to Zach S. this Wednesday! Summer/Fall Training Questionnaire DEADLINE: June 26 https://forms.gle/p2cHiLS25fs1URXJ8 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ PRIVATE FACEBOOK GROUP WORKOUTS BLOG PACE CALCULATOR Greetings, everyone! Enclosed please find the three new 15K maps. They are to be added to the original 2 mile and 5K maps we used for legs 1 & 2. I’ve marked the Green Springs and Sugar Hollow courses but not the Locust/Riverview. Sorry. Please use my map and your Garmin (if you have one). The Sugar Hollow start is at the Mt. Olivet church half way down the first hill on the left. The Green Springs start is .2 miles down E. Jack Jouett. I’d suggest racing these now through Saturday morning, although my markings may wash off by then, if it rains. Please consider donating to one or more of the local organizations I suggested in Sunday’s email message. These are local groups already hard at work on equity and justice issues within our community. And don’t forget to get your results to Jen jhochrein@gmail.com with the subject line “TC Results” Thanks and enjoy the last leg of the spring TC! Coach Mark 434-962-1694 (text) LEG 3 DONATIONS: Love to see you donate to any of our local organizations who are already actively working on justice and equity challenges within our community. Folks like PHAR, Legal Aid, 100 Black Men and 100 Black Women are just a few of the local causes already hard at work to dismantle systemic racism. If interested, please go to their websites for more information on how to donate. LEG 3 DONATIONS: Love to see you donate to any of our local organizations who are already actively working on justice and equity challenges within our community. Folks like PHAR, Legal Aid, 100 Black Men and 100 Black Women are just a few of the local causes already hard at work to dismantle systemic racism. If interested, please go to their websites for more information on how to donate. http://www.pharcville.org/ https://www.justice4all.org/ https://www.100bmocv.org/ http://www.100bwcville.org/    Hi, everyone,
Hoping you can take a moment to watch my brief weekly video message sometime over the next few days. Thanks! https://youtu.be/YWbR5ZLclYg Due to the steamy temps forecasted for this coming Saturday and Sunday mornings, I’m moving the final leg options of the Triple Crown to TUESDAY, WEDNESDAY, THURSDAY and FRIDAY, as each of those mornings will be about 6-10 degrees cooler. So, no Wednesday workout this week. As always, your coach is appreciative of your flexibility and positive attitudes. ***IMPORTANT: PLEASE send Jen Hochrein any of your times from any of the legs of the TC, as she has kindly offered to do a spread sheet of our group’s progress throughout the Spring Triple Crown. Send them to jhochrein@gmail.com with the subject line “TC Results”. Send Name, Gender, Age, Distance raced, Course and Time. Thanks, Jen! WHAT’S NEXT? We will be taking a break next week and then starting back up with training again on June 29 with several summer options: 1. The Summer Single Age Group Series, where we will host races every three weeks to determine how you do in your single age category (who’s the fastest male and female 37 year old? 44 year old? 58 year old? And so on). 2. All Central Virginia 100K (see details below). 3. I’ll start writing workouts for those of you interested in racing the Oktoberfest Half Marathon that we’ll be offering in early October (virtually with a few measured fast course options). 4. We will be hosting, in July, a weekly Parent/Child Track Series, to be done virtually. ***Stay tuned for details on all of these fun events. I’ll be sending you a questionnaire next week. *Happy Birthdays to Andrea (Thursday), Steve E. (Thursday), Christian (Sunday) and last but not least, Melynda, who hits the big 50 on Sunday! *Dipped into our team talent pool this week and asked Speedster co-founder Scott Smith to send me some of his newest photography work to share with his teammates. All I can say is “Wow!” *A fond farewell to Boston Bounder and Speedster Sarah Wymer, who starts her new job in Durham next week. We wish her well! Any new aches or pains? Want to chat about your summer/fall training and racing goals? Text or, even better, stop by anytime. We now have everything set up outside, including benches, so we can sit and chat…with masks on of course! Cheers! Coach Mark 434-962-1694 (text) Leg 3 of the Spring TC I’ve got several options laid out for the final leg of the Spring TC and I’m hoping you will find one or more to your liking… 1. Go for an improved time over one of the 2 mile or 5K courses I continue to offer each leg. Five course options: Riverview, Locust/Riverview, UVa/Downtown, Sugar Hollow and Green Springs. Remember: awards will be presented to the folks who improved the most over the three legs. 2. Complete the “Triple Dare” by racing the 15K (9.3 miles), which is essentially the metric version of racing 10 miles. I’ll have three course options: Green Springs, Sugar Hollow or Locust/Riverview. And, by the way, the Summer Series will have a 20K, 25K and 30K option, so you can add that to your Triple Dare and it will make you a “2020 All-Central Virginia 100K Finisher”! I know, it actually adds up to 105K, but ultramarathon courses are almost always long! 3. Attention Dads: Complete the “Father’s Day Challenge” by running a 1 mile, 2 mile or 5K option with your son, daughter or your father anytime this week, including Sunday. Combine your ages to see how you do against other pairs in your “age group” (ie. If you’re 46 and your daughter is 12, you’d be in 50-59 age group). ***LEG 3 DONATIONS: Love to see you donate to any of our local organizations who are already actively working on justice and equity challenges within our community. Folks like PHAR, Legal Aid, 100 Black Men and 100 Black Women are just a few of the local causes already hard at work to dismantle systemic racism. If interested, please go to their websites for more information on how to donate. And please don’t forget to send Jen your TC results at jhochrein@gmail.com Greetings, everyone!
Earlier this week, on Wednesday, a good friend of mine, Dr. Mike Williams led a group of us as we knelt in silence for 9 minutes at UVa’s newly opened Memorial for Enslaved Labor (MEL). A few days later the Medical School followed and fellow BB and Speedster member Lisa Drake just happened to be walking by and she joined them for the same experience. Both of us found this to be such a powerful and meaningful moment that we really want to share it with you. So, this Wednesday morning we’re inviting as many of you that can make it to join us at MEL (directly across the street from the UVa Corner) at 6:45 am, right after your Wednesday morning run. It’s all outside in a large wide-open area that will be very safe and socially spaced…plus, we will all be wearing masks. And please feel free to bring a friend or family member…they will most definitely be moved. I will look forward to seeing you, my dear friends and athletes, many of you for the first time in months, this Wednesday morning. Please feel free to park at Ragged. ***Bruce Barnes Mile will be run virtually at a variety of locations this coming weekend. I’ll post the maps later this week on the race website. https://runsignup.com/brucebarnes Big Happy Birthdays to Susan H. (today), Patrick M. (Tuesday), Katie R. (Tuesday) and Brian H. (Thursday)! No video message this week, as I hope to see you in person (socially distanced) Wednesday morning. Peace, Coach Mark 434-962-1694 (text) For those looking to keep working out. *Leg 3 is the weekend of June 20th. *This is a mileage recovery week, so drop your total weekly mileage by 20-30%. ***IMPORTANT: Since it’s supposed to be so hot (73!) on Wednesday morning, I’m moving the mid-week workout to cooler TUESDAY. So, no surges on Monday. MONDAY June 8 Normal AHR miles (4-5) TUESDAY June 9 ***Please note day change, due to 10+ degree difference in temps from Tuesday morning to Wednesday morning! Now that County school tracks have opened you have several options for this week’s “track” workout. 6 x 800 with a slow 3 minute recovery in between each. I’ll have Leah and Captain Harry send you my suggested paces. SATURDAY June 13 or SUNDAY June 14 Whichever works out to be the coolest morning (right now it’s looking like Sunday). Option A: 3 x 1.5 miles on a rolling course. Try to find a .75 mile section of rolling road and run it out and back. Take a 3-4 minute recovery in between each. -First 1.5 miler = 104-107% of MP or 98-101% of 10 miler pace -Second 1.5 miler = 107-109% of MP or 101-103% of 10 miler -Third leg = faster! Option B: Bruce Barnes Mile virtual style (I’ll post maps on race website) https://runsignup.com/brucebarnes Option C: Long AHR run Weekly Video Message
https://youtu.be/3Dd8dBUFCAo Wow! Am I ever impressed with the times that have been run thus far in Leg 2 of the TC! Looks like you were burning up the roads all over the place, from Sugar Hollow to Downtown and then all the way out to Green Springs. And with even cooler mornings forecast for Monday and Tuesday, I’m hoping to see more fast times over the next few days. Here’s just a small sampling of what I have heard thus far: 5K -Jeffrey P. 26:49 (fastest 5K time “this Century”!) -Captain Harry 22:28 -Philip 20:31 -Meg & Megan 22:57 -Libby Moore 28:30 -Eleni Heeschen 29:14 -Pam Stratos 33:00 10K -Scott S. 48:42 -Emily S. 46:36 -Ben H. 36:23 -Jay T. 50:50 -Vicki 58:10 -Ken “Comeback” Ballew 50:13 -Katie P. 44:09 -Larry 55:51 -David F. 50:19 -Melissa Burr 1:02.15 (PR!) 2 Miles -Roger Reynolds 14:03 -Jada Blinn 19:36 ***TC Leg 2 DONATIONS: In keeping with our theme of giving to a local not for profit please consider donating to Parade Rest, who provides support for Central Virginia veterans and their families and who usually organizes their 4 our Freedom 5K this time of year. Thanks! http://www.4ourfreedom5k.com Cville Milers Club kicks off! As I’ve been telling you, my son Adrian, who coaches at Albemarle High, has kindly offered to guide any of you, who want to get faster in the mile this summer. We’re calling it “The Cville Milers Club” and you can sign up by emailing him at Adrian.lorenzoni@gmail.com . This is for ALL abilities, whether you’re dreaming of breaking 5 minutes or 10 minutes. Adrian deeply believes in personalized coaching, so you’re in for a treat. And it’s all for FREE! https://www.raggedmountainrunning.com/cville-milers-club.html Training for the mile over the next two months will most definitely make you a stronger and faster runner for the 5K up through the marathon this fall! I’m obviously slightly bias but I’d highly recommend you giving it a try. He’s a GREAT coach, as many of you who have had Albemarle kids who have trained with him, can agree with! ***Fall Marathon alternatives: Now that Boston is cancelled, with the likelihood that many more, if not all the other big marathons, will also be called off, we’re offering a local and safe alternative. They will be at two courses (most likely Riverview and one other location TBA) in late-November or early December. We will also be hosting a similar styled Half Marathon in early October. I’ll be sending out a survey next week to see what interest you all might have in this alternative. If there’s enough then I’ll go ahead and get your program going. ***FREE N95 MASKS! Know of any low-income families or not-for-profit organizations who work with our neighbors in need, who could use an N95 face mask (the non-surgical and more comfortable ones)? Fellow runner and all-around good guy Rick Perrault has kindly donated 10,000 of them for me to distribute to our neighbors. In just two days (Thursday and Friday), thanks to my network of wonderful caring friends, we were able to donate 10,000 of them!! This incredibly generous man has also offered to give them at his cost (the very low price of $2.70) to any businesses. Please let me know by text if you know of any folks or businesses, who can use them. Training or injury questions or issues? Please text or, better yet, stop by (out front with a mask)! I’m missing the heck out of you. I had a brief coaching moment this morning when I got to cheer for a few folks as they raced out in Sugar Hollow while I was out walking early this morning. Wow, did it ever feel good to yell out and cheer for you, as fleeting as it was, once again! And please take 5 minutes to watch my weekly video. Thanks! Cheers, Coach Mark 434-962-1694 (text) WEDNESDAY JUNE 3 Since I pushed the TC out onto Sunday and into the early part of this week, let’s take it easy this Wednesday. Simply running some relaxed AHR miles will suffice as you join millions of other folks who will be participating in “National Running Day”. To add something to your run, I’d suggest running in honor or memory of someone special to you. Didn’t race the TC? Then run 15 x 30 seconds “fast but relaxed” (sub 2 mile pace) followed by 60 second slow recovery on a flat road or in lane 3-8 of the CHS track. SATURDAY JUNE 6 Two choices: A. Fun Fartlek time! On a rolling course (not flat) run the following “Cut-Down” Fartlek: -2 x 4 minutes at 109% of MP or103% of 10 mile pace with a 2 minute recovery in between each -3 x 3 minutes at 110-112% of MP or 105-107% of 10 mile pace with a 90 second recovery in between each -4 x 2 minutes at 112-115% of MP or 107-110% of 10 mile pace with a 60 second recovery in between each -5 x 1 minute faster with a 45 second recovery in between each -6 x 30 seconds very fast but relaxed (no sprinting) with a 30 second recovery in between each Important: please do lots of dynamics before starting your first fartlek B. Longest AHR run of the week Hi, everyone,
IMPORTANT update: Because it’s looking more and more like the hot mornings (70+ at 5:00am) aren’t going to break until Sunday morning, I’d like to shift the TC to Sunday (56 degrees), Monday (49 degrees) and Tuesday (50 degrees) mornings. Therefore, I’d only run it on Saturday morning if you absolutely cannot do it on any of the other three cooler mornings. And I continue to ask that you do your very best to be safely distanced from one another. You an download the five NEW maps for this weekend’s second leg of the TC. Refer to the Leg 1 email for The Locust Avenue/Riverview, The UVa/Downtown and the Riverview 2 mile/5K maps. The only update on the old maps is that the road in front of the Monticello Dairy on Preston is now wide open. I will be marking all of the new courses but will NOT be marking the original leg 1 courses again. Make sure to go out slower for any of the races and please do LOTS of extra dynamics before starting the “Hill Thrill” challenge. And no sprinting up those hills! And please send me your times for any of the races, plus photos. That always means a lot to me. Thanks! Let’s have some fun! Coach Hi, everyone,
I sure do hope you’re continuing do to do well. I’ve been hearing from more and more of you each week and I’ve even had the thrill of several masked socially distanced in-person visits outside Ragged. This all makes me very happy! ****Attention anyone interested in improving your MILE TIME: My son Adrian, who coaches XC and Track at Albemarle High, will be offering mile workouts starting next week. His goal is to help those of you interested in running the mile, get faster by having fun. His workouts will be partnered with our SUMMER MILE SERIES that we’ll be offering in June and July. These will be track and fast road miles, with the same social distancing protocol we’ve had for the Triple Crown (TC). Interested? Please email Adrian at Adrian.lorenzoni@gmail.com , if you’re interested, so as to give him an idea of who’s up for this. Like his Dad, he will be doing this on a volunteer basis. *****One pain-in-the-neck nudge from your Coach: Do NOT run in lanes 1 & 2 of the CHS track! Please take a few minutes to watch this video. Thanks for listening and respecting. https://www.youtube.com/watch?v=VgUwOVMTQ_4&t=86s Hope to see you soon. In the meantime, enjoy Leg 2 of the TC this weekend! Coach Mark 434-962-1694 (text) p.s. Thanks for taking 5 minutes to watch my weekly video message. https://www.youtube.com/watch?v=wxb37kTVHJw So, this weekend is Leg 2 of our Spring Triple Crown Series and oh, have I ever been cooking up some fun challenge options for you. Even if you didn’t participate in Leg 1, please feel free to jump into one of the following options. Of course, you may opt out of it all together and in that case, please feel free to run some long and easy AHR miles…but I sure do hope that you will try one of the TC options. Spring Triple Crown LEG 2 OPTIONS Run one of the following options and earn your Leg 2 point: 1. Run one of the following 2 mile or 5K courses again to see if you can improve on your previous time or simply run a new one to test it out: A. UVA/City course (the road to Preston at 10th in front of the Monticello Dairy is now open!) B. Locust/Riverview Rocket course C. Riverview course D. Sugar Hollow course 2. Go for the second leg of “The Triple Dare” (5K/10K/15K) by running one of the following 10K courses: A. Sugar Hollow (out 2.7 miles toward the dam and back 3.5) B. Green Springs (15 minutes east of Cville…easy drive, beautiful running venue): two 10K courses for you soft surface lovers (I’ll be sending you maps later this week). 3. Run one of the two NEW 2 mile/5K options out at Green Springs (I’ll be sending maps). 4. “Triple Hill Thrill” Challenge…In keeping with the Memorial Day theme (even though it’s a week later): Run one of two Triple Hill Thrills and you’ve earned you second leg point! I’ve set up and will mark two sets of three hills: One set will be over near UVa’s North Grounds (Big Jack, Mount Darden, JAG Steps) and the other set will be Downtown (The Mall Bricks, Northwood, Maple). I’ll send detailed maps. Please note that this will be an AGE GROUP competition with awards to the fastest Triple Hill climber in the following male and female age categories: 10 & younger, 11-14, 15-19, 20-29, 30-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80+). IMPORTANT: Do LOTS of DYNAMIC DRILLS just prior to running each of these hills. And NO all-out sprinting or straining! Note: You may run this Triple Hill Thrill challenge in addition to one of the other 2 mile-10K race options. ****And, in keeping with our theme of “Racing and Donating”, I’ll be letting you know later this week which three organizations we’ve identified for you to select to generously give to. Thanks so much for your continued support of worthy local causes! PLEASE NOTE: Because right now it looks a bit steamy (69 degrees) for early Friday morning, I’m shifting the days, you can race these challenges, to Saturday (5/30), Sunday (5/31) and Monday (6/1). All of those mornings look to be in the 57-64 range. If the weather shifts, I’ll let you know if I decide to mark the courses for other dates. MONDAY Memorial Day Normal AHR miles plus 6 x 12 second hill surges with a slow 48 second recovery in between each. WEDNESDAY 5/27 Two choices: A. Those racing one of the weekend TC options: 10 x 45 second surges at 112% of MP or 107% of 10 mile pace on a flat surface. Take a slow 90 second recovery in between each. B. Those NOT racing the TC: 3 x 1 mile on a flat road (half mile out and half mile back is good too) or in lane 3 or 8 of the CHS track (look for our flagging markers). Run the first mile at 106-109% of MP or 100-103% of 10 mile pace and run faster for the 2nd and 3rd. Take a slow 3 minute recovery in between each Greetings, everyone!
First off, I can’t thank you enough for the very generous gift you gave in my name to our wonderful CAF. The $6,500 will go directly to local families and not-for-profits hit hard by the effects of the pandemic. Close to 100 of you contributed and that personally means the world to me! I hope you’re all continuing to be well and still getting outside for some daily exercise. As your coach, I’ve been thrilled at the number of you that are participating in our Spring Triple Crown Series. It makes me so happy to see so many of you still training and “racing”. Leg two is set for the weekend of 5/29-5/31and will feature, in addition to the 2 mile and 5K distances, a few 10K course options for those of you looking to go for the “Triple Dare” AND a “Hill Thrill” Challenge with single age group divisions. I’ll explain more in today’s video message. https://youtu.be/mFLFR0se7Ag And, I’ve also got a Kid’s Triple Crown series planned for early this summer. Plus, an adapted, virtually oriented Summer/Fall Marathon-Half Marathon Training Program that kicks off on June 15 and will peak you for an early October half or mid-November full (local certified courses). Stay tuned for details… A big Happy Birthday to Paula (today), Leah (Monday), Jake (Tuesday), Matt T. (Tuesday), Terri (Friday) and Carrie (Friday)! Please, if you get a chance, watch my weekly video message. And keep being safe and active. I’m missing you all SO much! Coach Mark 434-962-1694 (text) ***For those looking to participate in the Triple Crown or wanting to continue “working out”: MONDAY 5/18 Normal AHR mileage but please add 5 x 12 second HILL surges with a slow 48 second recovery in between each. WEDNESDAY 5/20 “Spartan” with two options. Both options should have a quarter mile “off” section that is HILLIER than the flat “on” section ***Option 1 = If you can find a four lap to the mile track (Meriwether Lewis, CHS, Walton, are the only ones I know of that are currently open) and with proper social distancing from others: -1600 meters on the track (4 laps) at 104% of MP or 98%of 10 mile pace -half mile off the track (quarter mile out and quarter mile back) at 100% of MP or 93% of 10 mile pace or slightly slower -1200 meters (3 laps) on at 106-107% of MP or 100-101% of 10 mile pace -half mile off at same pace as above -800 meters (2 laps) on at 109-110% of MP or 103-104% of 10 mile pace -half mile off at same pace as above or faster -400 meters (1 lap) on at a fast but relaxed pace! Optional longer version: -half mile off at -200 meters (half lap) on at a VERY fast but controlled pace (no straining)! *None or very little “slowing down” recovery in between the ons and offs! ***Option 2 = Find a flat section of road, like Locust Avenue, Riverview, Sugar Hollow, base of Bellair. The flat section of the road doesn’t need to be too long (quarter mile or so) but there needs to be a road off of the flat section that’s hillier (not too hilly but isn’t totally flat): -mile on the flat section of road at 104% of MP or 98% of 10 mile pace -half mile off the flat section (quarter mile out and quarter mile back) at 100% of MP or 93% of 10 mile pace or slightly slower -3/4 mile on flat at 106-107% of MP or 100-101% of 10 mile pace -half mile off at same pace as above or slightly faster -half mile on flat at 109-110% of MP or 103-104% of 10 mile pace -half mile off at same pace as above or faster -quarter mile on at a fast but relaxed pace! ***None or very little “slowing down” in between the ons and offs! SATURDAY May 24 “3/6/9/12”. Find a flatter to slightly rolling course for the following “backwards” workout. So the longer you go the slower you get to run (opposite of the Spartan): -run 3 minutes at 112-113% of MP or 107-108% of 10 mile pace -1 minute slow recovery -6 minutes at 106-110% of MP or 100-104% of 10 miler pace or faster -2 minute slow recovery -9 minutes at 104-105% of MP or 98-100% of 10 mile pace or faster -3 minute slow recovery -12 minutes at 100-102% of MP or 93-96% of 10 mile pace or faster |
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