What a cool treat the last several mornings have been. It’s supposed to slowly creep back up to our usual 70+ mornings over the next few days but, as your coach, I continue to be impressed with the positive attitude of our collective group as each of you soldiers your way through the summer. Let’s keep it going!
A few things of note…
-A huge CONGRATS to three more of our fellow Boston Bounders, who each punched a ticket to the 2020 Boston Marathon with stellar times at the Jack and Jill Marathon outside Seattle this weekend: Tammy M. (3:53 p.r.-50 years old), Anne C. (3:58 p.r.-60 years old) and Peggy (4:00- second in 60-64 as a 64 year old)! I’m so impressed! Way to go!
-Our big Summer Speedsters/Boston Bound Pot-Luck Dinner Celebration is this Sunday (8/4) from 4:30-7:00pm at the Whitehall Community Center. We do hope you and your spouse and family can join us. Please fill out the signupgenius if you can make it.
-Big Happy Birthdays to Bronwyn and Rick K. (Friday)!
-Anything new aching you? Feeling extra fatigued? Need to change your Saturday run to Friday? Then please get in touch with me ASAP. Thanks!
I hope to see many of you this week.
434-293-3367 (day phone)
WEEK of JULY 29
IMPORTANT: Make sure you’re using Adrian’s “Pace Calculator” for plugging in your personal paces for the week.
-Summer and Fall 5K-10K crew = 20-30 total miles (pool miles count)
-Half marathoners = 25-35 total miles (pool miles count)
MONDAY July 29
-5K-10K folks = 5-6 miles total with 2 of those miles at 98-100% of 10 miler pace on a very flat course.
-Half marathoners = 6-7 miles total with 3 of those miles at 96-100% of HMP (Half Marathon pace) on a very flat course.
WEDNESDAY July 31
***Come join me outside the UVa track at 5:30am for the following workouts:
*NEW? Call or text me BEFORE Wednesday morning.
**Right now, it looks like the lows are going be a warm 70 degrees this Wednesday so please bring your ice cold water bottles and I’ll shuttle them over to the workout course.
Central Grounds Loops: Start at the 2 mile mark of the 10 Miler course and run up Alderman to McCormick, all the way up to the arrows (I’ll mark them that morning) near the bus gates at the Ampitheater and then turnaround and head back down McCormick to finish right at Engineers Way. Take 3-4 minutes recovery in between each (jog slowly along Engineers Way and along Whithead to recover). I’ll go over the course in detail before we start.
**Very Important: We will finish with 4 x 12 second flat surface surges with a slow 45 second jog in between each on McCormick (I’ll show you where).
*Speedsters = 3 or 4 x 1 mile Central Grounds loops (5K-10K folks run 3 loops and Half marathoners run 4 loops). Run the first mile at 100% of 10 miler pace (or slightly faster)and try to pick it up the pace with each mile.
NEW! All-Comers Summer Track Meet (weather permitting)
(rescheduling canceled meet from July 11 to August 1)
SATURDAY August 3
*Speedsters: Please run the following longer pace workout in Bellair or someplace moderately hilly (as an alternative suggestion, you could even do that “on/off” course down at Riverview, where you run 1 mile on the flat river path followed by 1 mile around the hilly Market/Chesapeake loop):
5K-10K = 7 miles total as follows:
-3 miles at 80-85% of 10 miler pace
-1 mile at 95-98% of 10 miler pace
-2 miles at 100% or faster
-1 mile at 75%
Half marathoners = 9 miles as follows:
-2 miles at 90% of 10 miler pace
-4 miles at 98% of 10 miler pace (HMP)
-2 miles at 100% or faster!
-1 mile at 75% of 10 miler pace
SUNDAY AUGUST 4
****Boston Bound/Speedsters POT LUCK CELEBRATION at the Whitehall Community Center! Come join us for this special social gathering from 4:30-7:00. Sign up as to what you’re bringing.
**Also, we will be meeting for our usual Sunday morning run with Coach at 6:45am at Greenberry’s. Please join us!