WEEK OF JULY 16

Hi, Speedsters! 

As I’ve said many times over the years, my four main goals for my athletes are as follows:
1. Stay Injury Free!
2. Look forward to lacing up your running shoes! In other words, really enjoy your training!  
3. Comfortably fit your running into your lifestyle…keep your life scales balanced!
4. Successfully achieve your race time goal! 

And the best way to accomplish the first and most important goal (Staying Injury Free) is through OPEN COMMUNICATION and PROPER RECOVERY. 

*Open communication means personally acknowledging when something begins to go astray, like feeling extra fatigued or a new pain on one side of your body. And then, within 24 hours, letting your coach (in this case ME), know, so the two of us can then assess what is going on and how to immediately alleviate it. The longer you wait to communicate the bigger the problem becomes!  
*Proper recovery is one of the most neglected aspects of an athlete’s training regimen, as way too many runners either run at too fast a pace for their AHR runs (~70% of your total weekly mileage), do something too taxing on their non-running days or simply push themselves in life too much (lack of sleep, etc.). Try to run these critical AHR miles at least 90 seconds-2 minutes  slower/mile than your race pace.      

I hope all of you NPR fans will join me for our fundraiser 5K on July 28th. The course will be fast and all of the proceeds will be passed along to our friends at WMRA. If you can't run, please volunteer (we need 8 people to help).

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

WEEK of JULY 16
*5K-10K folks = ~20-25 miles (or more)
*Fall Half marathoners = ~25-35 miles 

MONDAY July 16
(3rd longest run of the week)
4-6 AHR miles with 6 x15 second hill surges (on a moderate hill) towards the latter portion of the run. 

WEDNESDAY July 18
(2nd longest run of the week)
***Please come join me at 5:30am at the UVa track for the following workouts

**NEW? Then please get in touch with me, BEFORE Wednesday, so we can chat about how to safely and comfortably get you assimilated into these speed workouts.  

*Speedsters = 
-After your 2 mile AHR warmup please execute lots of your dynamic drills, before starting the actual speed workout.   
- 6 x 1000 with a very brief 200 recovery. Start at 10 mile pace for the first 2 and see how much faster you can get for the last 4.    

*Those racing at the CTC track meet on Thursday = 4-6 x 100 meter straightaway surge pickups   

*Those racing this coming Saturday = 2 x 1000 (instead of 5 above)    

THURSDAY July 19
CTC All-Comers Track Meet #3…Fun Stuff!!

SATURDAY July 21
(longest run of the week)
**Please meet me at Riverview, all warmed up and ready to go, at 7:00am for the following workout (Can’t make it to Riverview? Then please find a course that closely mimics the flat and hilly terrain of this workout):
- 1 lap of my measured 1 mile Market-Chesapeake hilly loop. Surge the ascents and actively recover on the descents!
- Then back to Riverview for 1 mile of 60-30 flat fartlek (I’ll go over the loop)
- Repeat this two mile circuit one more time but faster than the first circuit!

SUNDAY July 22
Please come join us for 4-5 social AHR recovery miles from Greenberry’s at Barracks at 6:45am.