Week of August 25, 2019

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.