Hope you’ve had a good week of running.
Some things of note...
-Congrats to Rick K., who, on the spur of the moment while on a work trip in Philadelphia, jumped into a marathon last weekend and ran a sweet 3:20, while winning his age group and qualifying for Boston!
-I hope you’ve had a chance to watch some of the Olympic Track Trials. They’re on NBCSN every night. We’ve got several locals who have a good chance of making the Olympic team. How thrilling would that be?!!
-We’ve decided to add one last event to the 2021 RaceFest Series but with a slight ending twist to it. You may race any 2 miler at any of the four CTC Tuesday evening track meets in July. But instead of awarding points for age groups, all you have to do is cross the finish line of one of the 2 milers and you will automatically pick up your last 5 points, which we will then add to your current (post BB Mile) RaceFest points total. In late July we will then announce the final results of this year’s series. I hope you had as much fun racing in the series, as we did organizing it.
-And speaking of race series, I’m kicking off our “DawnBreaker Race Series” with a fast 2 miler course this Wednesday morning. I know many of you shy away from these short and painful 2 milers but they can serve many purposes:
It gives you boots-on-the-ground race experience, which can really help you get over the race day jitters and all within the friendly confines of our group setting.
Provides that race experience without all the frills or stressers of a normal Saturday race.
Give you a very accurate read of where your current fitness is so you know the exact paces to shoot for in future Wednesday and Saturday workouts. Plus, letting you know what your race pace potential is for this current training cycle.
Have some fun while getting you fitter!
And, as a bonus, we’ll have a points system, similar to, yet slightly different than the RaceFest.
Here’s how it will work:
1. You’ll report your name, age and time to me immediately (on the spot) after each race.
2. You will earn points within your five year age groups (20-24, 25-29, 30-34, 35-39 etc.) but this time, as a twist, while mixing the genders together within each age group (so men and women score together).
3. No points for overall and no points for participation but everyone will earn points at every race, no matter your finish.
4. The number of points awarded/age group depends on how many total people ran in your specific age group in that particular race. So, for example, if five folks total (both male and female) finish in your age group, I’ll award 5 points for 1st, 4 for 2nd, 3 for 3rd, 2 points for 4th and 1 point for 5th. And if three finish in your age group, then it’s 3 points for 1st, 2 for second and 1 for 3rd. But if you’re the only person to finish in your age group, you only get 1 point.
3. I’ll tally up the age group points after the third race in the series to see who is tops in each individual age group.
I hope we have a big crowd for this first DawnBreaker race!
-Big Happy Birthdays to Melynda Z. and Christian M. (Monday), Cynthia (Wednesday) and Zach S. (Thursday)!
-Questions? New ache or pain? Feeling extra fatigued? Looking for a Wednesday morning workout partner? Lost? Then please give me a shout (text or stop by). Your coach is happy to help.
-Binge worthy Department: And on a completely different note, for what it’s worth, here are my favorite television series of the pandemic…
Mare of Easttown
Big Little Lies
Outer Banks (a grown-up Goonies...pure fluff fun!)
I hope a bunch of you will greet the dawn with me this Wednesday morning.
WEEK of JUNE 21
***Everyone should be doing some sort of core work on a regular basis (at least 4 days/week). Ask me for details. And foam roll as often as possible, especially on your non-running days when you’re most likely to tighten up!
*Speedsters = 20-30 miles or more (~95% AHR/10% faster)
MONDAY June 21
*Speedsters = 4-6 AHR miles with 5 x 12 second hill form surges with a slow 48 second recovery in between each. These are not sprints...just moderate pickups focusing on upper body form.
WEDNESDAY June 23
***Come join us at the Albemarle High track at 5:30am. Some folks will simply be running some relaxed AHR miles too.
NOTE: Can’t get to the AHS track this week? Then try to find a flat course, wherever you're at, so you can stay in sync with the workouts. Think of it as a 2 mile progression run. Start slowly and keep picking up the pace as you proceed further into the 2 miles.
*Speedsters = DawnBreaker Series #1: I’ll have a flat and fast 2 mile course set up for you. The first 3 laps will be on the track. Run the first 200 very slow, so as to gently ease into race mode. Try to push the half mile road portion, so you can be in a good position to really race the last section back on the track.
SATURDAY June 26
*Speedsters = Long AHR run...add 1 mile to your previous longest run. Should probably be in the 7-10 range or longer.
NOTE: If you’re racing a 10 Miler of Half in the fall, we will eventually be getting up into the 16-17 mile range by October. If your longest race distance is 10K, then we’ll be getting up to the 10-11 mile zone by late summer.
***Please join us for 4-5 relaxed recovery miles at 6:45am at Greenberry’s in Barracks Road.
2021 Annual Message