Week of July 20, 2020

Hi, everyone,
 
I’m including a video, so I’ll keep this brief.
https://youtu.be/U21_xkXfhXc

 My main message this week is to respect and partner with this relentless heat by slowing it way down, getting out extra early (like 5:30) and stay on top of your refueling!

 And I think it’s really great that many of you are taking a break from “training hard for a race or races” and are simply just getting out for some relaxed weekly AHR miles during this unique time. As long as you keep moving, I’m happy! Plus, AHR miles are a great way of building your aerobic foundation. 

Thanks to Jen H. for compiling all of the results you’ve sent from the Spring Triple Crown. Please send her your times, if you haven’t already done so (jhochrein@gmail.com). 
https://www.cvilletrackclub.org/speedsters1/triple-crown-results

And a huge thanks to Leah and Harry for all their volunteer help with getting the word out to you each week. 

Happy 60th to Jerri Emm today! Welcome to our ever-growing “60+ Group”! And Happy Birthdays to Jane J. (Monday), Mike S. (Tuesday), Tammy M. (Wednesday) and Jeremy (Wednesday).  

Hope you get to watch the video. If not, then I hope to see you in your hip looking masks sometime this week. Keep cool by being smart and chilling with your paces!

Coach Mark
 434-962-1694 (text)   
 
WEEK of JULY 20 
***IMPORTANT: Because of the intense heat and humidity, I’m cutting back on the speed and asking you to simply run as SLOW as it takes to feel really comfortable (unless I indicate otherwise). 


*Speedsters: 
-Half marathoners = 25-35 miles 
-5K-10K racers = 20-30 miles 


MONDAY July 20 
*Speedsters = 4-6 AHR miles with 5 x 12 second flat surface form surges with a slow 48 seconds recovery in between each  


 WEDNESDAY July 22
*Speedsters = Short and sweet hilly fartlek (please get out extra early) as follows: 30 seconds faster (sub 5K pace) followed by 45 seconds very slow x 15 over a rolling to hilly course.  


SATURDAY July 25 
***HYDRATE and ELECTROLYTES throughout!
*100K Club = 20K (12.4 miles) nice and relaxed, due to the heat! I’ll have a course marked at Sugar Hollow (and a map of Riverview) but you’re free to do it anywhere else you’d like, including incorporating it into your longer run.      
*Speedsters 5K-10K = 8-9 slow AHR miles 
*Speedsters Half marathoners = 11-14 slow AHR miles