Week of July 26, 2021

Greetings, everyone!

I’m delighted to hear that so many of you not only read my pace adjustment message but also actually practiced it this week. Thanks for listening to and trusting me. 

And speaking of, more heat and humidity all this coming week, so stay on top of your hydration and electrolytes throughout the day. Maybe add a dash of salt to your sports drink too, so as to avoid any muscle fatigue and cramping. And don’t forget to get something into your system within 20 minutes of finishing your Wednesday and Saturday workouts. Any of the following will help speed recovery: chocolate milk, sports drink, a banana and a clif bar. 

*I was really impressed with how fast so many of you raced at last week’s DawnBreaker 4K!
I took the liberty of calculating your 5K times based on your 4K performances and here’s how you fared. Very impressive, especially considering the humidity! 
Of particular note was the close age division race between Bob Johnson and Jim Hall, with Bob kicking it in for a scant 1 second blue ribbon grabber! And Sara Neilon’s speedy extrapolated sub 20 minute 5K. Plus, how about 70 year old Linda’s 29:24 5K and 73 year old Jeffrey’s 30 minute 5K time?! Wow!  

5K times (based on your 4K times)
-Sean (46 years old) 18:44    
-William (36) 19:11
-Jay (28) 19:45
-Sara N. (43) 19:49
-Binyong (47) 20:04
-Adele (33) 20:07
-Steve (37) 20:09
-Aaron (24) 20:13
-Matt G. (41) 20:30
-Kristen (40) 21:33
-Will M. (41) 21:42
-Mike W. (21:44)
-Charlie (17) 21:54
-Allie (38) 21:58
-Kate (33) 22:02
-Bob J. (63) 22:35
-Jim H. (61) 22:36   
-Ben (45) 23:50
-Lee (62) 24:02
-Katie P. (24) 24:09 
-Cynthia (63) 24:19 (5K based on 2 mile time)  
-Molly W. (30) 24:33
-Julia (49) 24:37
-Peggy (65) 24:42
-Molly (30) 25:07 
-Peter T. (61) 25:27
-Bill P. (65) 26:04
-Mark F. (47) 26:41
-Heather (43) 29:09
-Linda (70) 29:24
-Jeffrey (73) 30:11


*It makes me so happy to know that we have so many of our former Cville crew, who now live far away, still following along with our weekly workouts (and some of them actually training together too). Folks like Natalie, Mark H., Steve K., Kim, Christy, Jason B., Jenny, Jason V., and Vicky to name just a few.        

*Recommendations for the week:

1. Bernd Heinrich’s new book, “Racing the Clock”, looks to be a really good read about the challenges runners face as they age. I’ve found this world renowned naturalist’s past books about the science of long distance running (he’s a long distance runner himself and a Bowdoin graduate, like Joan Benoit Samuelson) to be fascinating and very informative.  If buying, shop and order locally.  
   
2. The second season of “Ted Lasso”, my favorite show to come out of the pandemic, just premiered on Apple TV. I can’t wait to watch it but I have promised Adrian, who first turned me onto this brilliant show, that I’d wait until after he’s back from Ethiopia to watch it.    
   
3. The Olympics!   
   

*Big thanks to Leah and Rick K. for all their hard volunteer work at the CTC Summer Track meets and to Dr. Bob for all his medical expertise. The meets have been fantastic, with hundreds of folks in attendance! And we still have one last one to host this Tuesday evening.   
 
*In closing I’d like to send out a huge THANKS to all the nurses, docs, health care workers and school teachers in our group, who went well beyond the call throughout the pandemic. These selfless folks are to be congratulated for all the many ways they kept us going safely. I have my fingers crossed that they don’t have to face the same challenges again.   

I hope to see many of you on Wednesday.  
Be safe, everyone!
Coach 

WEEK of JULY 26
Daily Core Work: situps, pushups, planks, hand weights, balancing exercises, etc. 
10 minutes a day goes a long way!

*Speedsters 5K-10K racers = 20-25 total miles (or more)
*Speedsters half marathoners = 25-30 total miles (or more)  

*BB October = Recovery week: drop your normal weekly mileage by at least 30% (~30-35 miles)

*BB November = Recovery week: drop your normal weekly mileage by at least 30% (~30 miles)

MONDAY July 26 
*Speedsters = 5-6 miles total with 2 of those miles at 10K-10 mile pace (~100-103% of 10 mile pace). Run the tempo pace portion on very flat terrain.   

*BB October = 6 miles total with 3 of those miles at 10 mile pace or slightly faster (106% of MP). Run the tempo section on very flat terrain.    

*BB November = 5 miles total with 1 of those miles at 10 mile pace or slightly faster (106% of MP). Run that tempo mile on very flat terrain.    

TUESDAY July 27
Last CTC Summer Track meet (and final chance for RaceFest folks to earn 5 last points by racing/running the 2 miler)
PLEASE COMPLETE THIS FORM TO CLAIM YOUR POINTS!
https://forms.gle/hRarzqJV2MV91ZRY8

WEDNESDAY July 28
***Come join us at the Albemarle High track at 5:30am for the following workouts. 

**AHR Option: There is also always a group of folks not in training for anything specific and just enjoy running some relaxed AHR miles. 

**I’m also offering a 2 mile time trial if anyone wants to see  where “you’re at”. 
  
AC’s: All three groups will be running “Albemarle Circuits” (AC’s) this week. These 1200 meter (approximately) long loops are as follows:
-1 lap on the track at 104-106% of MP or 98-100% of 10 mile pace
-then run out the side gate (if it’s open) and straight into a half mile loop of 20-20 fartlek, where you pickup the pace for 20 seconds and then slow it down for the next 20 seconds
-then back on to the track for the start of the next circuit
Goal: to run each circuit faster than the previous one.   

I’ll have the off track course well marked for you on Wednesday morning.      

*Speedsters = Albemarle Circuits x 4 (5 circuits for half marathoners)   

*BB October = Albemarle Circuits x 5  

*BB November = Albemarle Circuits x 3  

SATURDAY July 31
Pace Saturday!
 
*Speedsters 5K-10K = 7-8 miles total as follows
-2 miles at AHR
-4 mile progression run in Bellair (or some other hilly location). Run the first 2 mile loop at 96-99% of 10 mile pace and then go straight into the next 2 mile loop but run it faster! 
-1-2 miles at AHR

**I’ll try to remember to mark the 2 mile course at Belliar (the loop  is actually 2.25 miles around but I only want you to go 4 miles total). You may park in the medical office lot across from Bellair (next to Bellair Exxon), if you don’t want to run all the way to and from the UVa track. 
 
*Speedsters half marathoners = similar to above but as follows:
9-10 miles total 
-2 miles at AHR
-6 mile progression run on a hilly course like Bellair. 
run the first 2 miles at MP (~30 second/mile slower than HMP)
Second 2 miles at HMP
third 2 miles faster!  
-1 to 2 miles at AHR
(see above information about course  markings and parking)
    
*BB October = 15 miles as follows (flatter to rolling course):
-2 miles at the same pace you plan to run the first 2 on race day
-8 miles at MP
-3 miles at HMP
-1 mile faster!
-1 mile at AHR   

*BB November = 11 miles as follows (terrain similar to your race course):
-2 miles at the pace you plan to run for the first 2 on race day 
-8 miles at MP
-1 mile at AHR  

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