Week of July 12, 2021

Hi, everyone,
I’m jamming today, so I’ll keep this very brief. 
Congrats to all of our folks who had solid races over the challenging Burn and Turn 5 Miler on the hills of the Boars Head trails yesterday. Folks like Sean, Joe A. and Scott S. looked really good over this extremely challenging course. 

It was also a day to remember the spirited life of fellow racer Adam Kannapell, who died during this race last year. Race organizer John Anderson read a wonderful message from Adam’s father Joe at the start of the race, which served as a reminder of just how appreciative we all continue to be of the special friendships this sport brings to us, as we take in all of the joys of running while training and racing together. There is a wonderful tribute to Adam in this month’s issue of Trail Runner. 

-Happy Birthday to Sarah W. (today), Anne C. (Thursday) and Mark H. (Saturday)! 
 
-And speaking of Happy Birthdays, here’s wishing Anne Chapin’s husband Curt a very happy 90th birthday this week! Curt continues to amaze and inspire us with each new adventure he tackles along his incredible life journey.  

-The UVa track is now being resurfaced, so we’re probably looking at late summer to early fall for the grand re-opening. Stay tuned...        

***Sneak Preview...Coming next Wednesday (7/21): Daybreaker Race Series #2, featuring a fast 5K race course. Hope you ALL will be able to join us!     

I hope to see you on Wednesday.

Cheers, 
Coach Mark 
434-962-1694 (text) with any questions or new injury issues
 
WEEK of JULY 12 
*Speedsters 5K-10K = recovery week...drop your normal weekly mileage by at least 30%. Either run less mileage on each of your normal running days or run less total days.   

*Speedsters aiming for a fall Half Marathon = recovery week...drop your normal weekly mileage by at least 30%. Either run less mileage on each of your normal days or run less total days. 

MONDAY July 12 
*Speedsters = 4-5 miles total with the middle 1 mile at 10 mile pace or faster (on a very flat surface) 

TUESDAY July 13 
**CTC Track Meet #2- Those wishing to compete in the mile or 2 mile should then skip the workout on Wednesday morning and simply join some of the group for some social AHR miles. 
YOU MUST REGISTER IN ADVANCE: runsignup.com/track

WEDNESDAY July 14
***Come join your coach and a bunch of other early morning risers at the AHS Track at 5:30am. 
Please bring a water bottle. 
Just running? Then join some of the folks for casual AHR social miles. 
Out of town? Then try to find a loop about 1000 meters in length with a slight flat to downhill terrain in the first section and an uphill terrain for the last portion. 
*Speedsters = Back over to Charlotte Humphris Park for another workout as follows:
-run the downhill portion of the 1K loop at an up-tempo pace in the 10K-10 mile range     
-then, at the bottom of the hill (at the cone), lightly surge (not sprint!) for 60 seconds. Obviously, the pace you run for the 60 second surge will be much slower than you ran for the 15 second surges a few weeks ago. Pace yourself by not blowing out the first section of the 60 second hill. Run 4 loops total , making each loop faster than the previous.     

SATURDAY July 17 
Everyone has some sort of  pace workout this Saturday. I’d like to see you run this on FLATTER terrain. I’d suggest Riverview, Sugar Hollow, Free Union (Wesley Chapel/Chapel Spring Roads) or some place flatter like that. 
*Speedsters = 
-15 minutes at 100-101% of 10 mile pace
-2 minute slow recovery  
-5 minutes at 112% or faster
-1 minute slow recovery   
-10 minutes at 103-104% or faster!   
***Half marathoners: run 18 minutes (instead of 15) at the start (and 12 minutes (instead of 10) at the end.    

SUNDAY 
Come join us for 4-5 relaxed social miles at 6:45am at Greenberry’s in Barracks