Week of December 16

Well, our 60+ lads had a great time up at Lehigh yesterday, as they ran their first XC race ever! Ian, Bob J., Lee, Harry and Scott raced in their new spikes over a totally muddy course ‘enroute to a very impressive 22nd place (out of 41 teams) in their debut race. I’m personally so proud of these guys for not only accomplishing this without getting hurt and for racing so fast but for the way they bounded as a team. Like so many of the relationships I’ve watched form during my forty year coaching journey, this was fun to watch evolve. In this case it was a bunch of baby boomers of all different abilities come together to train, travel, race and bond. And above all else, they had a blast, which makes me so happy!

***IMPORTANT: This will be our last official Wednesday group run of the year (next two weeks, after this one, are holidays) and because I’m hosting a 5K, we will move back our meeting time to 5:30 so as to give folks ample time to warmup, race and then cooldown. I’m hoping that many of you, even those who ran marathons this fall, will come join us for this fast 5K season ending race.

I hope to see you Wednesday.
Cheers!
Coach Mark
434-293-3367
434-962-1694 (text)


WEEK of DECEMBER 16
*Speedsters = Last week of the season! We will not be meeting on 12/25 or on 1/1 but will start back up again on 1/8, to prep for the spring racing season. Speedsters/BB Season Ending 5K this Wednesday! Please note that we will start warming up at 5:30 (not 5:45) this week so as to give folks time to get home and to work.

MONDAY December 16
*Speedsters = 3-5 AHR miles with 4 x 15 second flat surface surges

WEDNESDAY December 18
***Please note that we will be meeting at 5:30 this week to give us enough time for our special 5K.

*Speedsters and all BB folks = Season Ending 5K. I’ve designed and wheeled a course (see attached map) that I hope will be to your liking. It has many descents along the way but there are two hills worth mentioning: one at about a half mile as you climb up to McCormick from Newcomb and another one at about mile 2.4 as you come off Emmet street up the ramp to McCormick. Because the students will all be gone home for the holiday, the roads will be quieter than normal but I’d still like to have you be cautious along the way as you watch out for motorists. I will have arrows marking the route and I will be driving a lead vehicle.

**The JR crew (Just Running) continues to have great representation each week. 5-7 relaxed AHR miles.

SATURDAY December 21
*Speedsters = longer but very relaxed AHR run at a slow 75% of 10 miler pace.


SUNDAY December 22
*Come join us at 6:45am at Greenberry’s for 4-5 social miles and to celebrate Kenny’s birthday (I got it right this time).