I’m getting this out early since Cynthia and I will be out of town on Sunday (in the mountains) celebrating our 41st Anniversary. So, I’ll make this very brief (yippee for you).
**VOLUNTEER CALL: I’ve been overwhelmed with the number of you who have offered to volunteer at the Women’s Four Miler on September 4th. This means so much to Audrey, Cynthia and myself.
I still could use about 8 more parkers, which is an easier job this year, since we have less cars and they’ll be spread out over three time slots (plus you don’t have to arrive quite so early to start volunteering). Please text me (962-1694) if you can lend a hand. Thanks so much!
Next Saturday is such a truly special time of year. I love how it brings so many of us together to either race or volunteer at this iconic community event, as we all gather to celebrate our wonderful friendships and to support, in solidarity, the greater cause of fighting breast cancer. I can’t tell you just how much it personally means to me to see so many of you out at Foxfield for this special occasion. This will be my 39th year of rolling out of bed at 3:30 to go set things up and to watch the dawn bring light to this stunning location. I can’t wait!
See you Wednesday or next Saturday!
You asked, we've delivered! You can now order Speedsters and CTC swag on-demand.
WEEK of AUGUST 30
*Speedsters 5K-10K = Recovery week, so please drop your normal weekly mileage by at least 30%
*Speedsters running a Half marathon this fall = Recovery week so please drop your normal weekly mileage by at least 30%.
MONDAY August 30
*Speedsters = 4-5 AHR miles with 6 x 12 second hill form surges with a very slow 48 second recovery in between each.
WEDNESDAY September 1
***Please join us at the AHS track at 5:30am for the following workouts. We also have folks join us who are not in training for a race but are looking for some relaxed running company.
*Those Speedsters or BB folks “racing” the Four Miler on Saturday = 3 of our half mile grass loops (1.5 miles) at 15 seconds at race pace or slightly faster followed by a longer 30 second slow recovery. Second option: Sleep-in and run this type of workout later on in the day.
*Those Speedsters not racing on Saturday = Spartan as follows:
-1600 on the track at 98-100% of 10 mile pace
-straight into our half mile loop off track at 93-95% of 10 mile pace
-1200 on track at 101-103% or faster
-half mile off loop at 93-95% or faster
-800 on track at 104-107% or faster
-half mile off loop at 95% or faster
-400 on track at 110% or faster
-half mile loop off at 95% or faster
-200 on track at a fast but relaxed pace (no straining!)
SATURDAY September 4
*Wishing all of our Four Miler racers the very best out at Foxfield and a huge thanks to those of you who are joining me as a volunteer!
***Speedsters NOT racing the Four Miler:
*5K-10K folks = 6 miles total with a 3 mile progression run as follows (flatter course):
-2 miles at AHR
-1 mile at 100% of 10 mile pace
-1 mile at 103-104%
-1 mile faster!
-1 mile at AHR
*Half marathoners = 8 miles total with a 5 mile progression run as follows (flatter course):
-2 miles at AHR
-2 miles at 98% of 10 mile pace
-1 mile at 100%
-1 mile at 101-103%
-1 mile faster!
-1 mile cooldown at AHR
*IMPORTANT SPEEDSTERS NOTE: Because many of you are volunteering at the Four Miler with me, I’ve got three other options for your Saturday workout:
***IMPORTANT BB NOTE: Because so many of our Boston Bounders are “running” or volunteering at the Four Miler you have two other option days for your long run:
2021 Annual Message