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Happy Cool Sunday!
A few things… I could still use a few more volunteers for our two big events this week: 1. The Cup at Panorama on Tuesday at 5:00pm (arrive at 4:30) 2. The Women’s Four Miler very early Saturday morning at Foxfield (only need parkers at this point) Please text me if you can lend a hand. Thanks so much! Also, my son Alec and his wife Lawren are organizing a big fund raiser called JackFest on November 3rd for the three-year old son of close friends, who is battling a very serious form cancer. He was treated at UVa but then sent up to CHOP, where he will be undergoing a stem cell transplant that will keep him in the hospital up in Philly for 5 months. If you can’t make the fundraiser, Alec asked me if you would help at some level, like the silent auction. I know I’m always asking you for a lot, so thanks. That’s what makes you all such a very special group! https://www.jackfest2019.com/ NEW? Please get in touch with me before Wednesday’s workout. Thanks! Big Happy Birthdays to Nicolein (Wednesday) and Leslie (Thursday)! Enjoy this cool weather while it lasts, everyone! I hope to see you Tuesday, Wednesday or Saturday (or all three days). Coach Mark 434-293-3367 434-962-1694 (text) WEEK of AUGUST 26 *Speedsters: -5K-10K folks = ~20-25 miles -Half marathoners = ~25-30 miles or more ***Important reminder: please use Adrian’s Pace Calculator to figure out your paces. MONDAY August 26 *Speedsters = 4-5 AHR miles with 5 x 12 second hill surges WEDNESDAY August 28 ***Please join me at the UVa track parking lot at 5:30am. NEW? Please get in touch with me before Wednesday morning. *Speedsters= two options: A. Those racing the Four Miler = 6 x 100 straightaways at a fast but relaxed pace with a slow 300 jog in between each B. Those not racing but running the workout on Sunday = 2 x 1.5 miles along the UVa course (I’ll explain) at 104% of 10 miler pace or faster with a slow 3 minute jog down Engineers Way in between each. SATURDAY August 31 ***All the very best to all of you participating in the Four Miler! **Please note that if you’re volunteering (which I hope you are), to please move your Saturday workout to Sunday and then lay low on Monday (4-5 slow AHR miles) *Speedsters = SUNDAY workout at Riverview Park at 6:00am…I’ll meet you there. 4 mile progression run as follows: -1 mile at 98-100% of 10 miler pace -2nd mile at 100-102 % -3rd mile at 102% or faster -Last mile faster! SUNDAY For those not running long today, please join us at 6:45am at Greenberry’s for 4-5 social miles.
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