Week of December 9

Hi, everyone,

Congrats to Peter (first race in his new 60-64 age group), Meg, Linda, Jeffery, Peggy, Elizabeth J., Larry, Marti, Suzanna and Jordan to name a few of our folks who had excellent races up at Monticello. And a huge thanks to all of you who came up to the mountaintop to help me with race day efforts. Folks like Russ, Brian, Megan, Karen, Erika, Sean, Margaret, Rick W., Susan and Tom were a huge help.

Congrats to Bronwyn, who had a sweet 4:02 BQ performance in Arizona this morning! And while we’re congratulating folks, a big tip of the hat to our Charlie Hurt, who qualified for the Olympic Trials with a super 2:18 effort at the California International Marathon this morning!

And all the best to our Captain Harry and his team of 60 year old lads (Ian, Scott Bob J. and Lee), who will be racing at the Club National XC Championships this Saturday up at Lehigh.

-Rick K’s annual Winter Solstice Trail run around our RTF loop is this Saturday. A variety of distance options will be available. Photos at 7:30 at Greenberry’s before the crew takes off.

****Please mark your calendar for our season ending “Fast 5K” next Wednesday (12/18). I will have set up a p.r. minded 5K course in hopes that many of my Speedsters and BB athletes will join in for some fast times. I really do hope many of you will join in, as the more company we have the faster everyone will run.

Any injury or training issues? Please give me a shout. I hope to see you this Wednesday.

Coach Mark
434-293-3367
434-962-1694 (text)

WEEK of DECEMBER 9
*Speedsters = winding down the season. Keep your weekly base mileage in the 15-25 mile range and for the next two weeks, we will continue with one workout/week on Wednesdays with a relaxed longer AHR run on Saturdays. Then, we will be firing up the engine again in early January.

WEDNESDAY December 11
**Please join me at the UVa track at 5:45 am for the following:
*Speedsters and Boston Bound folks (NOT training for a March/April marathon) = “Wednesday 700 Relays”: I will divide you up into two-person relay teams. These teams will equally pair up one faster person with one person not as fast.
The faster partner will run a 400 and then their partner will run a 300. After 400, faster teammate hands off to partner who then runs a fast 300. The 400 partner will jog 100 meters over to the finish of the 300 to be tagged by their partner. The 300 teammate can simply jog around in place to get ready for the next tag. They will do this a total of 11 times and then the faster partner will finish with a 300 to make it an 8000 meter run total. So, faster partner runs 10x400 plus one 300 and teammate runs 10x300. Let’s have some fun with this!

SATURDAY December 14
**Winter Solstice RTF Trail Group Run
*Speedsters = longer AHR run

SUNDAY December 15
**Come join us for 4-5 social miles and to celebrate Kenny’s birthday at 6:45 at Greenberry’s.