Week of 6/7/20

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