Hope you’ve had a wonderful weekend.
Please take the time to read these quick updates:
-I do hope many of you will consider joining me for one of the BBBS races this Saturday. The course is stunning and the wonderful cause personally means so much to me. Even if you and your family or friends simply walk it, that would show your support. Thanks!
-Speaking of, I need about 6-8 more VOLUNTEERS for the BBBS races this Saturday. Please text me if you can lend a hand. Thanks so much!
-Please use Adrian’s “Pace Calculator” for figuring out the paces for your recovery and workout runs. Simply plug in the percentages.
-NEW? Then please call or stop by BEFORE Wednesday so I can get to know you better and then get your started on the right foot with the correct pace group and appropriate distance.
-Foam roll every single day, especially your non-running days when you have a tendency to tighten up.
-Congrats to the kids of many of our Speedsters and Boston Bounders, who had great State Meet track performances this weekend, like Will Mackenzie, Ariana DeBoer, Ellie Zarzyski and Cutter Huston to name a few.
I hope to see another huge crowd this week. Last week was awesome!
Suggested MILEAGE for the WEEK of JUNE 3
-5K-10K folks = ~20 miles
-Half marathoners = ~25-30 miles
MONDAY June 3
*Speedsters = 4-5 miles at 70-75% of 10 miler pace (AHR) with 5 x 15 second flat surface surges, with a long jog recovery in between each surge. Run these surges not as sprints but as pickups (110-112% of 10 miler pace) focusing on using your core to lift your knees form as you drive with your arms.
WEDNESDAY June 5
***Please join me at 5:30 am for the following workouts or simply to “just run” (there’s always a group of folks not “working out” but looking to get in some social miles).
**NEW? Please come see me or call me BEFORE Wednesday morning, so we can chat about howto get you safely and enjoyable partnered with the group.
*Speedsters = 3 x 1 mile UVa Grounds Loops. We will start at the 2 mile mark of the 10 Miler course (behind Stadium near AFC) and run to Alderman, up McCormick to just before the ampitheater and back down to Engineers Way. You will then jog slowly along Engineers Way back to the start again. I’ll have the course marked for you and will have Captain Leah send you a map.
Run the miles as follows:
1st = 100% of 10 miler pace
2nd = 102-103% of 10 miler pace
3rd = 103-104% of 10 miler pace or faster
*Bruce Barnes Mile = 400 time trial… fast but relaxed! No straining!
Followed by 15-20 minutes of slow running recovery.
Then run a 800 time trial… fast but relaxed.
Make sure to do extra dynamics prior to BOTH time trials.
SATURDAY June 8
***I do hope everyone will consider coming out to Free Union to race or simply run or walk one of the courses over some of the beautiful 1600 acres of the Chapel Spring Farm. It all benefits Big Brothers-Big Sisters. That would personally mean a lot to me.
*Speedsters = Two options:
1. BBBS 5K or 10K
2. ~6-7 miles total with the middle 3 miles as a fartlek of 60 seconds at 104-108% of 10 miler pace followed by 30 seconds very slow (do this for 3 miles total). Flatter course please.
***Please join me and a pile of other folks, looking to have a good time, for 4-5 relaxed and social miles at 6:45am at Greenberry’s.