Week of July 5

Happy Holiday to you, my athletes!

Hope you’re all having a wonderful weekend.

Looks like we had some excellent performances at the Independence Day 5K yesterday, like Joe A., Erika, Karen DJ, Jake, Fran and Leah.

And speaking of great race outings, John Cherry nailed a perfect score in his Army 3 mile test, as he ran a sweet 18:36, which ranks him tops in his age group (45-49)! Congrats, John!

***Attention Fall Half Marathoners: Here are four close-by, fast course choices your coach highly recommends (for those of you who haven’t decided yet):
1. Rivanna Greenbelt Half - Sunday October 3
2. Chessie Trail Half- Lexington- Saturday October 30
3. Richmond Half-Saturday November 13
4. Rivanna Greenbelt Half - Sunday December 5

***New? Needing some advice as to where to fit in? Feeling lost? Not sure of what pace to aim for your upcoming race season? Then please text me or stop by the shop anytime from 9-2:30(please text ahead of time to make sure I’m in), as I really enjoy the face to face, in person chats with my athletes.


Pace advice: If you’re looking to see where you’re at, pace wise, I’m hosting another 2 mile time trial this coming Wednesday morning. Be warmed up and ready to go by 6:00am.


Happy Birthdays to Kristen H. (Monday), Zen M. (Thursday) and Sarah W. (Sunday)!

And a big welcome back to Katie Walker and Sarah Wymer!

Happy running!
Coach Mark
434-962-1694 (text)

WEEK of JULY 5
***Remember: most (80-90%) of your weekly miles should be run at your AHR (Aerobic Heart Rate), which is as slow and effortless as it takes to feel like you’re hardly breathing!
-Half Marathoners AHR = ~90 seconds- 2 minutes slower than HMP
-5K-10K AHR = ~2-3 minutes slower than race pace!

**Please keep on top of your daily core work. Give me a shout if you need some tips as to what you should be doing to help strengthen your upper body so as to be more efficient and less prone to injury.

*Speedsters-those training to race distances from 5K-10K this summer and fall = ~20-25 miles total
*Speedsters-those training to race the half marathon this fall = ~25-30 miles total

MONDAY July 5
*Speedsters 5K-10K = 4-5 miles total at AHR with 6 x 12 second hill form surges, focusing on using your upper body core to lift your knees. Up a moderate hill and No sprinting! Take a slow 48 second recovery in between each.

*Speedsters Half = 5-6 miles at AHR with the same hills as above but 8 of them.

TUESDAY July 6
CTC All-Comers Track Meet #1
If you decide to race the Murphy Mile or the 2 miler, then please skip the Spartan on Wednesday.
(BTW: it’s free but you must register ahead of time)
runsignup.com/track
runsignup.com/murphymile

WEDNESDAY July 7

***I’ll be at the AHS track to greet you at 5:30am. Not able to make it to join the larger group? Then try to find a track close by to where you’re at.

**Looking to see where you’re at pace wise? I’ll also be timing a group of folks for a 2 miler on the track.

*Speedsters = “Spartan” as follows (all continuous...no break in between the on and off):
-2000 (5 laps) on the track at 98-100% of 10 mile pace
-half mile off at 93-94% of 10 mile pace
-1200 on the track at 103-104%
-half mile off at 93-94% or faster
-800 on at 107-108% or faster
-half mile off at 94-95% or faster
-400 on at a fast but relaxed pace!

SATURDAY July 10
*Speedsters 5K-10K = 8-10 miles at AHR with the middle 2 miles at 93-98% of 10 miler pace (no faster!)

*Speedsters Half Marathoners = 11-13 miles at AHR with the middle 2 miles at MP-HMP (no faster!)

SUNDAY
Come join us for 4-5 relaxed recovery miles at 6:45am at Greenberry’s in the Barracks Shopping Center