Week of June 1, 2020

Weekly Video Message
https://youtu.be/3Dd8dBUFCAo

Wow! Am I ever impressed with the times that have been run thus far in Leg 2 of the TC!

Looks like you were burning up the roads all over the place, from Sugar Hollow to Downtown and then all the way out to Green Springs. And with even cooler mornings forecast for Monday and Tuesday, I’m hoping to see more fast times over the next few days. Here’s just a small sampling of what I have heard thus far:

5K
-Jeffrey P. 26:49 (fastest 5K time “this Century”!)
-Captain Harry 22:28
-Philip 20:31
-Meg & Megan 22:57
-Libby Moore 28:30
-Eleni Heeschen 29:14
-Pam Stratos 33:00

10K
-Scott S. 48:42
-Emily S. 46:36
-Ben H. 36:23
-Jay T. 50:50
-Vicki 58:10
-Ken “Comeback” Ballew 50:13
-Katie P. 44:09
-Larry 55:51
-David F. 50:19
-Melissa Burr 1:02.15 (PR!)

2 Miles
-Roger Reynolds 14:03
-Jada Blinn 19:36

***TC Leg 2 DONATIONS: In keeping with our theme of giving to a local not for profit please consider donating to Parade Rest, who provides support for Central Virginia veterans and their families and who usually organizes their 4 our Freedom 5K this time of year. Thanks!
http://www.4ourfreedom5k.com

Cville Milers Club kicks off! As I’ve been telling you, my son Adrian, who coaches at Albemarle High, has kindly offered to guide any of you, who want to get faster in the mile this summer. We’re calling it “The Cville Milers Club” and you can sign up by emailing him at Adrian.lorenzoni@gmail.com . This is for ALL abilities, whether you’re dreaming of breaking 5 minutes or 10 minutes. Adrian deeply believes in personalized coaching, so you’re in for a treat. And it’s all for FREE!
https://www.raggedmountainrunning.com/cville-milers-club.html

Training for the mile over the next two months will most definitely make you a stronger and faster runner for the 5K up through the marathon this fall! I’m obviously slightly bias but I’d highly recommend you giving it a try. He’s a GREAT coach, as many of you who have had Albemarle kids who have trained with him, can agree with!

***Fall Marathon alternatives: Now that Boston is cancelled, with the likelihood that many more, if not all the other big marathons, will also be called off, we’re offering a local and safe alternative. They will be at two courses (most likely Riverview and one other location TBA) in late-November or early December. We will also be hosting a similar styled Half Marathon in early October. I’ll be sending out a survey next week to see what interest you all might have in this alternative. If there’s enough then I’ll go ahead and get your program going.

***FREE N95 MASKS! Know of any low-income families or not-for-profit organizations who work with our neighbors in need, who could use an N95 face mask (the non-surgical and more comfortable ones)? Fellow runner and all-around good guy Rick Perrault has kindly donated 10,000 of them for me to distribute to our neighbors. In just two days (Thursday and Friday), thanks to my network of wonderful caring friends, we were able to donate 10,000 of them!! This incredibly generous man has also offered to give them at his cost (the very low price of $2.70) to any businesses. Please let me know by text if you know of any folks or businesses, who can use them.

Training or injury questions or issues? Please text or, better yet, stop by (out front with a mask)!

I’m missing the heck out of you. I had a brief coaching moment this morning when I got to cheer for a few folks as they raced out in Sugar Hollow while I was out walking early this morning. Wow, did it ever feel good to yell out and cheer for you, as fleeting as it was, once again!

And please take 5 minutes to watch my weekly video. Thanks!

Cheers,

Coach Mark
434-962-1694 (text)

WEDNESDAY JUNE 3
Since I pushed the TC out onto Sunday and into the early part of this week, let’s take it easy this Wednesday. Simply running some relaxed AHR miles will suffice as you join millions of other folks who will be participating in “National Running Day”. To add something to your run, I’d suggest running in honor or memory of someone special to you.

Didn’t race the TC? Then run 15 x 30 seconds “fast but relaxed” (sub 2 mile pace) followed by 60 second slow recovery on a flat road or in lane 3-8 of the CHS track.

SATURDAY JUNE 6
Two choices:

A. Fun Fartlek time! On a rolling course (not flat) run the following “Cut-Down” Fartlek:

-2 x 4 minutes at 109% of MP or103% of 10 mile pace with a 2 minute recovery in between each

-3 x 3 minutes at 110-112% of MP or 105-107% of 10 mile pace with a 90 second recovery in between each

-4 x 2 minutes at 112-115% of MP or 107-110% of 10 mile pace with a 60 second recovery in between each

-5 x 1 minute faster with a 45 second recovery in between each

-6 x 30 seconds very fast but relaxed (no sprinting) with a 30 second recovery in between each

Important: please do lots of dynamics before starting your first fartlek

B. Longest AHR run of the week