Week of August 16, 2021

Hi, everyone,


Two months ago I wouldn’t have believed that I’d have to be delivering this message. We were almost out of the woods with this virus and feeling safer all the time, as so many of us were getting vaccinated, and life was slowly but steadily “getting back to normal”. It has felt so comfortable for all of us on Wednesday mornings, since we started back with our group training again in May.


But now, with this new deadly variant gaining steam on a local level, I’m having to, as your coach, make the hard decision to ask that any of you (if there are any) who are NOT fully vaccinated to please wear a mask at ALL times (yes, even when you’re running the workout) on Wednesday mornings. I understand that masks can be very uncomfortable to run in, especially in this humid weather, so, if you don’t want to wear one you have the option of running the workout elsewhere.


Throughout my forty plus years of coaching, I have always had “keeping all of my athletes safe” to be my primary goal and never has that been more real than during this pandemic. As your coach, I take this role and responsibility very seriously.


I, like many of you, am very frustrated that we seem to be going backwards again. Selfishly, I’m extremely worried about the health of my two young grandchildren, who cannot receive the vaccine yet. I won’t feel relaxed until that day comes.
If you have any issues with this new protocol and wish to discuss it with me in private please feel free to call me.


Thanks, everyone for understanding and respecting your coach’s wishes. You all mean the world to me.


Mark


434-962-1694 (text)
Or call 434-293-3367


WEEK of AUGUST 16
*Speedsters 5K-10K = ~22-30 miles (~85% AHR/15% faster)
*Speedsters aiming for a fall half marathon = ~28-35 miles (~85% AHR/15% faster)


MONDAY August 16
*Speedsters 5K-10K = 4-6 AHR miles with 5 x 12 second hill surges focusing on upper body form. Take a slow 48 second recovery in between each.
*Speedsters aiming for a fall half marathon = 4-6 AHR miles with 5 x 12 second hill surges focusing on upper body form. Take a slow 48 second recovery in between each.


WEDNESDAY August 18
Come join us at 5:30 am at the AHS track for the following options:


**DawnBreaker Race #3! The last race in our summer series will be a 5K run over what I hope you will find to be a fast course.
-1800 (4.5 laps) on the track
-half mile loop off the track
-1200 (3 laps) on the track
-half mile off the track
-Finish with 1 lap on the track (I’ll have the exact measurement ready by Wednesday)


Take it nice and slow for the first 600 on the track, as you let your body gently ease into race mode. I’m hoping many of you will use this unique early morning opportunity to go for a fast time. Let’s have some fun!


**Not in training for any specific race but looking for some running company? Then come run some relaxed social miles.


SATURDAY August 21
***Long run Saturday... practice hydration and nutrition throughout. Electrolytes are key!
Gu has a new product that Dr. Weltman (my Exercise Physiologist mentor) says gives you the very best combination of key ingredients needed to sustain you on a longer run. It s called Gu “Liquid Energy” and comes in liquid form (in small packets) to boot! Stop by sometime and Audrey will give you a full explanation as to why Dr. Weltman thinks it’s the best.


*Speedsters 5K-10K crew = 9 miles total as follows:
-7 miles at AHR
-2 miles faster (100% of 10 mile pace or faster)
On a rolling to hilly course


*Speedsters Half = 13-15 miles total as follows:
-11-13 miles at AHR
-2 miles at 98-100% of 10 mile pace (or faster)
On terrain similar to your race course