Week of August 12

Hi, everyone!
 
I sure could use some VOLUNTEER help with the following events. You all are so kind to offer your time whenever I ask to help and that really means a lot to me. Thanks!

The Valley Cup - Wilson Memorial High in Fishersville (just over Afton Mountain) 
Wednesday, August 21 from 5:00pm-6:30pm

The Ragged Mountain Cup at Panorama Farms in Earlysville   
Tuesday, August 27 from 5:00-6:30pm

Women's Four Miler
Saturday August 31 from 5:30am-9:00am

Thanks for continuing to be so positive about your running and training during this heat and humidity. It really does help to dial back all of your paces by 15-30 seconds or more, as we make our way through the end of the summer.
 
***A great big congrats to our Rachel Ward and her husband on the birth of their very healthy (8lbs. 6 ounces) baby girl!
And Happy Birthday to George R. on Thursday this week!
 
Please text me with any questions or issue with your training.
Cheers!
Coach Mark
962-1694 (text)
 
WEEK of AUGUST 12
 
***VERY IMPORTANT: Please take note of this reminder…Your AHR, which is about 80-90% of your total weekly mileage, should be run at 80% of your MP or 75% of your 10 miler pace. This is the single most important facet of your training!
 
*Speedsters = “Recovery mileage” week, so please drop your normal weekly mileage by 20-30%. I’d suggest running less on your normal days or drop a day of running all together. This is very important in helping you avoid overfatigue.
 
*BB Group #1 (July marathoners) = still in recovery mode, so 4-5 miles/run  
*BB Group #2 (September marathoners) = 50 miles or more
*BB Group #3 (October marathoners) = 45-50 miles or more
*BB Group #4 (November marathoners) = 40-45 miles
 
MONDAY August 12
*Speedsters: 4-5 miles with 2 of those miles at HMP-10 mile pace (optional, if it doesn’t tire you out for Wednesday’s workout)
 
*BB Group #2 = 7-8 miles total with 6 x 90 seconds at 108-111% or faster on a very FLAT surface with a slow 90 second recovery in between each.
 
*BB Group #3 = 7-8 miles total with 4 of those miles at 100% of MP. The rest of the miles at 80%. Plus 5 x 15 second hill surges.
 
*BB Group #4 = 7-8 miles total with 3 of those miles at 100% of MP. Plus 4 x 15 second flat surface surges with a slow 45 second recovery in between each.    
 
WEDNESDAY August 14
***Cynthia and I will be driving back from Connecticut today, so Captain Harry will be at the helm. Please join him at 5:30am at the UVa track.
NEW? Then please text me at 962-1694 BEFORE Wednesday morning.
 
*Speedsters:
2 x 800 at 105-107% or faster with a slow 3 minute recovery in between each
8 x 200 at 111-112% or faster with a slow 200 recovery in between each
2 x 800 faster than the first set!
After you last 800 take a slow 4-5 minute recovery and then do 4 x 12 second from surges on the outside lanes of the straightaways with a very slow 45 second recovery in between each.   
 
*BB Group #2: Please text me for your specific times for this workout:
-2 miles
-5 minute slow recovery
-1 mile
-4 minute recovery
-2 miles faster than the first 2 miler!
-Finish with 4 x 12 second form surges along the outside lanes of the straightaways with a slow 45 second recovery in between each.        
 
*BB Group #3 = 15 x 200 in 3 sets of five with a slow 200 recovery in between each. Run the first set at 112-113% and the 2nd set at 115-116% and the 3rd set faster!
 
*BB Group #4 = 7 x Cameron Crazy Circuit loops. Surge the uphills and take an active recovery on the descents. Focus on using your core (arms, torso, and backside) as you try to make each half mile loop slightly faster than the last one.     
 
SATURDAY August 17
***Forming a group for your Saturday workout? Then please let Captain Harry or Leah know about it by Friday morning, so other folks (especially those new to town and new to our group) may join you. Thanks!  
 
**Speedsters:
*5K-10K folks= 2 x 2 miles with a slow 4-5 minute recovery in between. Try to hit the first one at 100% of 10 miler pace and the second one faster! I’d like to see you run this workout in Bellair or along that hilly/flat Riverview/Market/Chesapeake 2 mile loop course (I’ll send a map).
 
*Half marathoners = 3 x 2 miles with a slow 4-5 minute recovery in between each. Run the first 2 miler at 100-102% of HMP and try to get faster with each 2 miler. I’d like to see you run this workout in Bellair or along that hilly/flat loop Riverview/Market/Chesapeake 2 mile loop course (I’ll send a map).
 
**BB Group #2: Please text or call me before Saturday so we can chat about the best long run workout, since some of you are racing on the weekend of 9/1 and others are racing on 9/8.
 
*BB Group #3= 15 miles total as follows on similar terrain to race course:
-2 miles at the same pace you plan to run for the first 2 miles on race day (~95%?)
-8 miles at 100% of MP
-4 miles at 104%
-1 mile at 80%
 
*BB Group #4= 10 miles total, on similar terrain to race course, as follows:
-2 miles at the same pace you plan to run for the first 2 miles on race day
-5 miles at 100% of MP
-1 mile at 104%
-1 mile faster!
-1 mile at 80%
 
SUNDAY August 18
*Happy Birthday Steve L.!
Please join me at 6:45am for 4-5 recovery social miles at Greenberry’s.