Week of 5/27/19

Hi, Everyone,

It was a sad week for many of us, as we lost Dave Murphy, one of our dearest longtime running friends. Dave had been a CTC member (twice served as President) and one of the most influential driving forces behind many of our local not for profit running events for over 40 years. In addition to being a really fast runner in his younger years (58 minutes for 10 miles) he was a huge help to our running community at so many levels. He co-directed the 10 Miler, with me, for 12 years, having helped to initiate and design the city course we now use today and Dave volunteered his time to do the finish line timing at over 1200 races. Those races, in turn, helped to raise over $6 million for area causes!
We’re already missing this kind and selfless friend…

-A huge thanks to the 75 of you who so kindly and generously donated to the wonderful gift for Cynthia and I. That was so very thoughtful of each of you. You know how much I love coaching all of you and I’m really looking forward to this next cycle. Whether you’re aiming to race or simply running social miles, I thoroughly enjoy seeing all of the many friendships flourishing, that have been born out of your Speedsters and Boston Bound experiences. I’ve said it many times before: t makes my heart soar.

-A big welcome back to our Captain Harry and a pat on the back to Sarah who did a great job of covering BB nuts and bolts while he was away!

-The Big Brothers-Big Sisters 5K and 10K is next Saturday June 8 and I’m hoping many of you will be able to run (either as a race or workout) or walk it (with your family or a friend). The course is absolutely beautiful. Your support of this cause, that’s near and dear to me, is much appreciated.

-Please make sure to bring a water bottle with you this Wednesday. It’s going to be very hot and humid.

-Happy Birthday to William S. (Tuesday)!

Cheers!
Coach Mark
434-293-3367
434-962-1694 (text)

WEEK of MAY 27
****NEW? Please get in touch with me BEFORE Wednesday morning, so we can talk about how to best get you started with the group. Thanks!

Suggested weekly mileage
*Speedsters = Please keep adding about 10-15% to your current weekly mileage. My goal is to eventually, by late-June, get you up to about 20-25 miles/week for those sticking to the 5K-10K racing distances and 30-35 miles miles/week for those wishing to run the half in November.

MONDAY May 27
*Speedsters = 4-5 AHR miles at 75-80% of HMP with 5 x 15 second flat surface surges focusing on form. Use your core (torso, arms, gut and backside) to engage and lift your knees. No sprinting just light floating pickups. Take a long slow 45-60 second jog in between each surge.




WEDNESDAY May 29
***Please meet me at the UVa track parking lot at 5:30am for the following workouts.
IMPORTANT: Bring a water bottle, as it’s going to be hot and humid!

*Speedsters = Thomson/Lewis Mountain circuits x 2-3 (depending on whether you’re new) as follows: Start at the top of Thomson Road and head down towards Emmet at about 100-103% of 10 miler pace. Once you get to Emmet turn left onto the sidewalk and jog over to Lewis Mountain, where you’ll then run up with a fartlek of 30 seconds at 107-110% pace followed by 30 seconds very slow and easy. Once at the top of Lewis Mountain, turn left and jog along the sidewalk before starting the circuit again on Thomson.

SATURDAY June 1
*Speedsters = one more week of adding a mile (or two) to your long slow run. Try to average about 75-80% of your HMP for this key base building phase long run. Hydrate throughout.

SUNDAY
Please feel free to join us at 6:45am for 4-5 social miles, followed by coffee at Greenberry’s