Week of July 13, 2020

i, everyone,


We are all deeply saddened by the sudden passing of Adam Kannapell. He was a joyous presence at so many of our local races over the years, as he, thanks to his dad Joe introducing him to the sport, absolutely loved to compete. I’m personally going to miss visiting with him at the shop, where he would, on a regular basis, passionately recount his racing tales from out-of-town events. Thanks for making us smile, Adam!


Please text or stop by with any new injury issues or training questions. I’m happy to help and have been loving seeing you in person, all masked up, out in front of the shop.


And please do your best to work on your core exercises on a daily basis. 5-10 minutes/day of situps, pushups, planks, balancing and hand weights are all good ways to strengthen your core, which is the main driving engine for our legs and overall distance running and racing efficiency.


I’m continuing to write weekly workouts for four different goals:
1. Those looking to race the 5K-10K distances, including a cool new Women’s and Men’s Four Miler format
2. Those looking to race the Oktoberfest Half Marathon, our fast, virtual version in October
3. Those looking to run the virtual Boston Marathon
4. Those looking to race the Central Virginia Marathon (CVM) in November


*Attention 100K crew: I will be marking out two 20K courses for you in two weeks (weekend of 7/24-7/26). Stay tuned for details…


*Happy Birthdays to Anne C. (Wednesday), Mark H. and Jerri E. (Friday)!


And to you all, if I don’t get to see you in person, please keep staying safe and have a super week!
Coach Mark
434-962-1694


WEEK of JULY 13
IMPORTANT: Remember that your AHR (Aerobic Heart Rate…in other words, conversational pace) should be at least a minute slower than your targeted MP (marathon pace), at least 90 seconds slower than your HMP (half marathon pace) and at least 2 minutes slower than your 5K-10K race pace goal


*SPEEDSTERS:
-Those training for the 5K-10K distances = ~20-25 miles or more
-Those training for the Oktoberfest Half Marathon = ~25-30 miles or more


MONDAY 7/13
*Speedsters = 5-6 AHR miles with 6 x 12 second flat surface surges with a 48 second slow recovery in between each. Focus on form by using your arms and torso to lift your knees. Safely ease your claves and hamstrings into it by making the first surge your slowest!


WEDNESDAY 7/15
*Speedsters = Hilly Fartlek Fun!
We will continue to do these hilly fartlek workouts, for two more weeks, as a means of continuing the strength building phase of this cycle. Enjoy!


Find a hilly route and either do loops or out and back, as follows:
-15 seconds faster (~108-111% of 10 mile pace)/15 seconds easy and slow x 3
-60 seconds faster (~102-103% or faster)/30 second slow x 3
-15 seconds faster/15 seconds slower x 3
-90 seconds faster (100-102% or faster)/45 seconds slow x 3
-15 seconds faster/15 seconds slower x 3
-2 minutes faster (98-100% or faster)/60 seconds slow x 3


Make sure to do plenty of dynamics prior to starting the fartlek portion. New and need advice on “dynamic drills”? Please give me a shout.


SATURDAY July 18
*Speedsters:
5K-10K crew = “15/10/5” (flatter course)
-15 minutes at 93-95% of 10 miler pace
2 minute recovery
-10 minutes at 98-100% of 10 mile pace or faster
-2 minutes recovery
-5 minutes at 102-104% or faster!


Half marathoners = 8 miles total as follows (flatter course):
-1 mile at AHR
-2 miles at 93% of 10 mile pace
-3 miles at 98% of 10 mile pace
-1 mile faster!
-1 mile at AHR