Week of July 6

Hi, everyone,

No long-winded video from your coach this week, so please take a few minutes to read my weekly message.

I’m stating the obvious when I say to please be extra cautious with your running during this heat wave. Looks like our cool, beautiful endless spring has now turned into an endless streak of 90+ summer days. The biggest rule of all to follow is stop worrying about pace and to SLOW it down to the point you feel comfortable.

*A big thanks to Matt Haas and the Kiwanis and Leah and Jay (CTC) for helping to set things up for our virtual version of the Independence Day 5K. Looks like many of you jumped in at one of the four courses we offered. And thanks for donating to our friends at BBBS!

*Impressive Improvements: Looks like Coach Adrian is turning many of you into fast milers. I love it, as it’s going to make you all into faster more efficient distance runners this fall and beyond. Here’s just a small sampling from some fast feats summer thus far this summer: Larry S. (8:22 to 7:38), Peter T. (7:35 to 7:05), John C. (6:01 to 5:45), Josh T. (5:18 to 5:08), Chris B. (5:35 to 5:03), Courtney C. (7:15 to 7:01), Jane J. (7:11), Anne C. (6:52 to 6:43) and Erik B. (7:42 to 7:12)! Wow!

*Happy Birthdays to Kristin H. (40 today!), Zen M. (Wednesday) and Sarah W. (30 on Saturday!)!

I’m missing seeing, timing and cheering for you all on Wednesdays but I’m loving how positive you are being. Let’s keep it going!

Coach Mark
434-962-1694 (text)

KEYS to SUCCESS

-Run most of your weekly miles as slow as it takes to feel TOTALLY comfortable (AHR)…the hotter and hillier the slower you need to go! Remember: consistent effort, not pace, is the key!

-Get out extra early (5:00-5:30am) for your runs, especially on Wednesdays and Saturdays

-5-8 minutes of daily core work

-Foam roll every single day, especially on the days you don’t run.

-Make sure you’re adequately hydrated prior to your run

-Replenish your electrolytes during your longer runs

-The first 5 minutes of all of your runs should be the very slowest

-Your long run should never be greater than the sum of all your other runs.

-Try to get at least 7-8 hours of sleep while in training

-New ache or pain? Please communicate with me right away. Don’t wait! Text or stop by outside the shop from 8:30-4:00.

WEEK of JULY 6
***IMPORTANT: AHR = ~70-75% of 10 miler pace or ~80% of MP

*Speedsters:
-5K-10K summer/fall racers = 20-30 miles (80-85% AHR/15-20% faster)
-Oktoberfest Half Marathoners = 30-35 miles (90-95% at AHR/5-10% faster)

MONDAY July 6
*Speedsters = normal AHR miles with 6 x 15 second flat surface form surges with a slow 45 second recovery in between each

WEDNESDAY July 8
*Speedsters = “Cameron Crazies” anywhere you can find a half mile hilly loop.

Surge hard on the ascents and try to work on an “active” recovery (not as slow as AHR…maybe ~85-90% of HMP) on the descents and flats. Run 6 half mile loops, making each loop faster than the previous (key to the workout). Please note that the loop does not need to be exactly a half mile (anywhere from .4-.6 would be fine). No recovery in between the loops! This is like a glorified fartlek.

SATURDAY July 11
*Speedsters (rolling courses):
-5K-10K racers = 8-9 AHR miles
-Half Marathoners = 10-12 miles all at AHR

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