Week of June 14, 2021

Hi, everyone,

Cynthia and I had a wonderful vacation but, as usual, we missed our friends and life back in Cville. And you, my athletes are among those that I looked forward to seeing when I rolled back into town after a week away. 

I was so pleased to see so many of you at the BB Mile on Saturday and was impressed by your performances. Here’s just a small sampling of some of our speedy milers:

-Alex (4:57) 3rd overall female!

1st place in AG
-Andrea (5:47)
-Will M. (5:11)
-Ian H. (5:25)
-Sara N. (5:29)
-Kiyoko (7:00)
-Bonnie (7:06)
-Jeffrey (7:46)
-Linda (7:43) 
-Suzanna (6:56)

2nd place AG
-Karen DJ, Leah, Heather C., Karen T., Harry, Joe A., Attila, Laura S., Allison B. and Michael. 

Plus, very solid races turned in by Peter T., Ronda, Larry, Bill P., Fran C. and Craig.   

And a huge thanks to our wonderful volunteers, who helped Lindy and I with the 31st running of this special event: Leah, Audrey, Christian, Cynthia, Marti’, Sana, Charlie H., Gretchen, John L., Megan M., Kristen, Harry F. and Will J.

Many of you will, for the first time in this training cycle, be starting your tempo runs tomorrow and your hilly fartlek workouts this Wednesday. 
You will need to know your personalized pace plan for these. 
Here’s a template to use:
2 mile pace = ~ 10 seconds/mile faster than your 5K pace
5K = ~15 seconds/mile faster than 10K 
10K = ~15-20 seconds/mile faster than 10 mile 
10 mile = ~10 seconds/mile faster than half marathon 
HMP (half marathon pace = ~30 seconds/mile faster than marathon pace   
MP (marathon pace) = ~60-90 seconds faster than your every day AHR (aerobic heart rate)  

The “tempos” will be run every other Monday and should be at a pace that’s somewhere in between your 10K and 10 mile pace. Run a few warmup miles first (3-4 if your total run is longer) and find a flat place to run the tempo portion. Cool down afterwards with 1-2 AHR miles. 
The hilly fartlek workouts are to help build your upper body strength and should always start with at least a 2 mile warmup (longer if your total run is more than 7-8 miles). After warming up and before starting the actual workout, always do your dynamic drills, which I’ll go over with you this week. The fartlek section is timed surges, where you focus on using your upper body core to pick up the pace. These are NOT all-out sprints but rather, controlled pick ups. The goal with all Wednesday workouts is to progress (pickup the pace as the workout proceeds). After the actual workout, always cooldown at your slow AHR pace for at least a mile. Within 20 minutes of finishing, drink some chocolate milk or a sports drink (Gatorade, etc.) and eat a banana or nutrition bar, as this will help speed recovery. 

***And remember: Any questions about the Wednesday workout (especially any personal pacing questions) should be asked BEFORE Wednesday morning!    
   
I’ll be hosting the first event of our Summer “Daybreak Race Series” next Wednesday (6/22). This first one will be a fast 2 mile course starting with 2 laps on the track and then running off the track for a bit and then coming back to finish up on the track. I’ll have timed results for each race. 
I’d strongly encourage all of you to use these monthly mid week “races” as simulators to help prepare you for your bigger races later this summer and fall. They’re free and conveniently at your fingertips!  

New and feeling confused? If so, then please reach out to me by text or, even better, in person at the shop (I’m usually in from 9-3).

Our heartfelt condolences go out to Mike G. on the recent loss of his mother and to Kendall T., who lost her father over the weekend. 

Happy Birthdays to Johnny W. (Monday), Ian (Tuesday) and Andrea (60 on Friday...say what?!).

A fond farewell to our Kim V., who will be moving to NYC this month.. We’re really going to miss you, Kim!! 

And a big welcome back to longtime BB friend Katie Walker, who will be moving back to Cville next week to work at UVa!

I hope to see many of you this Wednesday!
Coach Mark 
434-962-1694 (text)          


WEEK of JUNE 14
*Speedsters = 23-30 miles

MONDAY June 14
*Speedsters = 4-6 miles total at AHR, with the middle mile at 10K-10 mile pace on flatter terrain

WEDNESDAY June 16
We will meet outside the Albemarle High School track at 5:30am...come join us!
***Please note for those running the hilly fartlek that I’ll have the loop course marked.
*Speedsters = 4 x Hilly fartlek loops over on the paved paths at Charlotte Humphris Park as follows:
1 loop at 20 seconds faster followed by 20 seconds slow
1 loop at 30-30
1 loop at 60-30
1 loop back at 20-20
Try to make each loop faster than the previous one. The key is to focus on form for the faster sections. Use your upper body/core (torso and arms) to lift your knees. Always keep your mechanics under control, so no straining!

SATURDAY June 19
*Speedsters = 8-9 miles total as follows:
-2-3 miles at AHR
-14 minutes at HMP (half marathon pace)-10 mile pace
-2 minute slow recovery
-8 minutes at 10K pace or faster
-1 minute slow recovery
-4 minutes at 5K pace or faster!
-1 mile cooldown at AHR
Flatter course

SUNDAY
**Come join us for 4-5 relaxed and social miles at 6:45am in the Greenberry’s parking lot in Barracks Road.