Week of July 22

Greetings, everyone!

A big thanks to all of the folks who helped me with the NPR run yesterday morning, including Leah, Craig, Roger, Marti’, Nicole, Cathy, Crissy and others. And a big pat on the back to all of the racers who soldiered their way through the hottest morning of the year, to come support public radio on foot. One of the highlights was our very own Jane Jackson placing first in her brand-new age group on the morning of her 50th birthday! And she raced all the way with her two kids too. Way to go, Jane!

A few thoughts for the week:
-I’ve been saying it for over 10 years and I’ll say it once again: Chocolate milk is one of the greatest recovery drinks as it replenishes many of the nutrients you deplete over the course of our workouts. Drink it within 20 minutes of completing your workout and you’ll feel better throughout the day.

-We have another CTC track meet at the new CHS track this week with a very special tribute to our dear longtime friend Dave Murphy. We will be hosting “The Murphy Mile” at around 7:00 pm (after the Kid’s 100) and do hope you will join us for 4 running or walking laps (you don’t have to “race” it) to celebrate the life of this truly extraordinary man, who gave so much to our running community over the past 45 years. Donations to the CHS track, in his honor, will also be accepted. I hope to see many of you there.

-Sneak preview for next Wednesday (7/31): Spartan workout!

-Wishing all of your swimming kids a successful Championship meet this weekend!

I hope to see many of you Thursday for “The Murphy Mile”.

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

WEEK of JULY 22
***Pool Miles count too!
This is a great time of year, especially when you’re on vacation at the beach or over at the pool with your kids, to log some of your weekly mileage in the pool. Plus, running in the pool is like triple dripping (no pun intended):
1. It gives your joints a total rest
2. It works on strengthening your core
3. Your miles in the pool count towards your weekly mileage!

*NEW? Please call or text me BEFORE Wednesday morning. Thanks!
***INCREASE your sodium (salt) intake during this hot and sweaty time of year!

*Speedsters:
-5K-10K = ~25-30 miles
-Half Marathoners = ~30-35 miles

MONDAY July 22
***IMPORTANT: If these new Monday “light workouts” are making you too fatigued for Wednesdays, please simply run your AHR miles instead.
*Speedsters = 4-6 miles at AHR (75-80% of your 10 miler pace) with 6 x 75 seconds at 103-106% of your 10 miler pace on a very flat surface with a very slow 75 second recovery in between each.

WEDNESDAY July 24
***Please meet Captain Harry (I’ll be out of town for the day and am sorry to be missing my favorite morning of the week) at 5:30 am at the UVa track parking lot for the following workouts (to be run down at The UVa Park). Make sure to carry your water bottles with you, as I won’t be there with my water cooler table.
*Speedsters =
-2 miles (start at the “start” sign at the far-right hand corner and run approximately three and half loops and finish over by the down ramp) at 95-100% of 10 miler pace
-followed by 6 x 30 second hill surges focusing on form, with a very slow recovery jog down the hill in between each
-Finish with 1 mile back on the loop but slightly faster than the pace of the 2 miles.

THURSDAY July 25
THE MURPHY MILE

SATURDAY July 28
*Speedsters = Long run Saturday as follows on rolling courses:
-5K-10K crew: 8-9 miles at 75-80% of 10 miler pace
-Half marathoners = 11-13 miles at 75-80% of HMP

SUNDAY
**Please come join us for 4-5 recovery miles with Coach and a pile of other more interesting folks at 6:45 am at Greenberry’s.

​