Week of June 28, 2020

Weekly Video Message
https://youtu.be/oBgYkD6UgDg

Hi, everyone,

Thanks for taking the time to fill out the questionnaire. That was very helpful for your coach. If you haven’t done so, please take a few minutes to do so.

This week kicks off the second training “season” of the pandemic. We have lots of fun races and challenges laid out for you, including the Parent/Child Summer Track Challenge this Thursday and the virtual Independence Day 5K this weekend.

Speaking of challenges, the All Central Virginia 100K tentative schedule is as follows:
7/25 = 20K
8/22 = 25K
9/19 = 30K
(all subject to change based on the heat and humidity)  

I’ve included another one of my coach’s video messages this week, so please take a few minutes to listen in.

Happy Birthday’s to Sophie L. (Wednesday) and Lindsey C. (Friday).
 
I’ve been hearing lots of good things from our Miler Club crew. That’s great!
And speaking of the Milers Club, it’s Coach Adrian’s birthday on Monday (tomorrow). Our third child is 31 years old! He told me the other day that he’s having a blast coaching you!

And here’s wishing all of you have a restful holiday weekend. I hope many of you will be able to get out to one of our four 5K courses to race, run or walk our virtual 5K. And thanks for donating to BBBS!

Let’s keep this positive attitude going!
Happy Running,
Coach Mark
434-962-1694 (text)

WEEK of JUNE 29
For those still looking to “workout” or “work towards” a goal…

SPEEDSTERS:
-5K-10K crew (those training for the Summer Single Age Group Series, Women’s Four Miler, Pepsi 10K, etc.) = 20-25+ miles (~85% AHR/15% faster)

-Oktoberfest Half Marathoners and All Central Virginia 100K Club folks = 25-30+ miles (~85% AHR/15% faster)  

A few reminders:
1.    AHR (very relaxed, conversational pace) is what most of your miles should be run at (see my percentage suggestions above). I suggest at least 75-90 seconds/mile SLOWER than your targeted MP or about 2-3 minutes slower/mile than your targeted 5K-10K pace! And when it’s HOT and HUMID, like it will be all this week, please slow it down even more. Worry less about PACE and more about EFFORT! The slower and more relaxed you go the stronger you’ll become.    

2.    Make your first 4-6 minutes the slowest pace of your total run.  

3.    Core work at least three days/week (every Tuesday, Thursday and Sunday). I’d suggest pushups, situps, hand weights for upper body work, planks and balancing work. All of this can be done at home or at an outside gym scenario. The stronger your core is the mor efficient a runner you’ll be. Plus, the risk of injury will be greatly reduced.

4.    Hydrate throughout the day so you’re not dehydrated going in to your run.

5.    Use Electrolytes during your Saturday longer runs. I recommend Gatorade or those great NUUN tablets.    

6.    I’m now available for face-to-face (masked of course) consultations outside the shop. I’m there pretty much every day from 8:30-4:00. Text ahead of time to just to make sure. Love to SEE you!    

MONDAY June 29
*Speedsters = normal AHR miles with 5 x 12 second hill form surges with a slow full recovery of 48 seconds

WEDNESDAY July 1
***Those “racing” the July 4th 5K = Fartlek of 15 seconds faster followed by 30 seconds slower x 10.  Flat terrain     

*Speedsters not racing 5K = Fartlek of 30 seconds faster/followed by 30 seconds slower x 15. Break into 3 sets of 5. Run the first set at /2nd set at /3rd set faster! Rolling terrain.   

THURSDAY July 2
CTC Parent/Child Summer Track Series #1 (Parent races alongside child):
***Please make sure you’re warmed up and do lots of extra dynamic strides!
-Race 200 meters (half a lap)
-10 minute break
-Race a 100 meters (quarter lap)
-5 minute break
-race 300 meters (3/4 lap)     

4 laps to the mile area tracks open:
-CHS
-AHS
-WAHS
-MHS
-Meriwether Lewis
-Walton Middle School  

SATURDAY July 4
***Virtual Independence Day 5K
https://runsignup.com/kiwanisjuly4

*Speedsters 5K-10K = 2 x 1.5 miles at 100-102% of 10 mile pace with a slow 4 minute recovery in between each. Rolling course (Bellair would be great!)
 
*Speedsters Half Marathon = 8 miles total with the middle 3 miles at 96-100% of HMP. Rolling course!