Week of August 23, 2021

Hi, everyone,


I’m in awe of our folks who not only showed up on the warmest and most humid morning of the week but who also competed so well in our abbreviated 2 mile race last Wednesday. We had several folks knock big chunks of time off their previous 2 mile time, which is mighty impressive considering the challenging conditions. Way to go!


Sara N. topped the masters division in a 5K race in southwest Virginia over the weekend, as she sped to a dandy 19:34! How cool is that?!


****VOLUNTEER CALL: I’m looking for about 25 volunteers to help me at the Women’s Four Miler on Saturday September 4 out at Foxfield (grass course again). I’d really appreciate the help (and it includes a technical running hat).



Looks like the humidity and heat are back for at least one more week, therefore, once again, I’m reminding you to slow all of your paces down to the point that your perceived effort is the same as it would be during cooler weather. This helps with keeping your ever important fatigue factor as low as possible, so as to avoid injury or burnout.


Please call on me first with any new issues that may have cropped up.


***Happy Birthdays to Michelle P. (Monday), Maureen P. (Tuesday), Nicolein (Saturday) and Leslie L. (the Big 50 on Sunday)!


I hope to see many of you on Wednesday!


Cheers,


Coach Mark
434-962-1694 (text) or stop by from 9-2 most everyday.


WEEK of AUGUST 23

*Speedsters 5K-10K racers = 22-30 miles or more


*Speedsters aiming for a fall Half Marathon = 28-35 miles or more


MONDAY August 23

*Speedsters = 5-6 total miles at AHR with 2 of those miles at tempo pace of 100-103% of 10 mile pace (on very flat terrain)


WEDNESDAY August 25

***Please join us at 5:30 am at the AHS track


“Mile Circuits”
-run a fartlek of 15 seconds faster (no sprinting)-followed by 15 seconds slower for our half mile perimeter loop. Ease into the first few 15 second pickups.
-Go immediately into a 800 on the track starting at 10K-10 mile pace (100-103% of 10 mile pace or 106-109% of MP) for the first circuit.
-Take a slow 90 second recovery and then repeat but faster

*Speedsters = Mile Circuits x 4


SATURDAY August 28

***IMPORTANT: Make sure to stay hydrated and fueled throughout your workout and get something extra into your system within 20 minutes of completing your run (energy bar, banana, Gatorade or chocolate milk).

*Speedsters 5K-10K = 8 miles total as follows (on terrain that mimics your race course):
-2 miles at AHR
-15 minutes at 100% of 10 mile pace or slightly faster
-2 minutes slow recovery
-10 minutes at 103-104% or faster
-1 minute slow recovery
-5 minutes faster!

*Speedsters Half Marathoners = 10 miles as follows (on terrain that resembles your race course):
-1 mile at AHR
-1 mile at MP (~30 seconds slower than HMP)
-5 miles at HMP
-2 miles faster!
-1 at AHR