Wow, was I ever impressed with how many of you raced the 2 miler, the first of our DawnBreaker series, on Wednesday morning and, even more impressive, was just how fast many of you ran! And what great attitudes I witnessed throughout the event, even though I know many of you hate the pain of this shorter race distance. This made me very happy!
As promised, I’m compiling Age Group (with mixed gender) points for our Daybreaker series. Here’s the scoop after our first event:
15-19: Charley Hall (1 point)
20-24: Alex (2), Katie P. (1)
25-29: Anders (2), Jay (1)
30-34: Lauretta (3), Alysa (2), Molly (1)
35-39: Dusty (4), Emily B. (3), Steve L. (2), Jim (1)
40-44: Sara N. (4), Matt (3), Kristen (2), Heather (1)
45-49: Sean S. (3), Ben (2), Mark F. (1)
50-54: Jake (2), Vicki (1)
55-59: Mike W. (1), Nicolein (1)
60-64: Ian (7), Bob J. (6), Jim H. (5), Cynthia (4), Lee (3), Anne C. (2), Tom (1)
65-69: Harry (3), Bill P. (2), Larry (1)
70-74: Jeffrey (1)
Our next event will be a fast course 5K on July 21.
And here’s a rough guide to help you determine your paces based on how fast you ran your 2 miler (or any other distance):
5K pace = ~10 seconds/mile slower than 2 mile pace
10K pace = ~15 seconds/mile slower than 5K pace
10 mile pace = ~15-20 seconds/mile slower than 10K pace
HMP = ~10 seconds/mile slower than 10 mile pace
MP = ~25-30 seconds/mile slower than HMP
Stay on top of your daily hydration (~70-80 ounces/day), especially now that the humid mornings of summer are upon us.
I hope to see many of you this coming Wednesday morning.
WEEK of JUNE 28
*Speedsters = ~20-30 total miles
MONDAY June 26
*Speedsters = 5-6 total miles with a 2 mile tempo run in the middle. Run the 2 miles at 10 miler pace or slightly faster on flatter terrain.
WEDNESDAY June 30
Please join us at 5:30am at the AHS track for the following:
***NOTE to Speedsters and BB October:
We will be over at Charlottes Humphris Park for some hilly CH (Charlotte Humphris) 1K loop repeats as follows: Run the first downhill section of the 1K loop at a brisk but very controlled pace (no sprinting or surging as that’s not so good for your knees!) and then, when you hit the base of the hill, at about 600 meters into the 1K, start a fartlek of 15 seconds faster followed by 15 seconds slower. The 15 second fast pickups should NOT be a sprint but rather a controlled surge focusing on form as you use your upper body to lift your knees.
I’ll place a cone at the base of the long uphill, where you should start the 20-20 surges. And then there will be another cone back up at the top of the hill at the start of the next loop.
*Speedsters = CH loops x 4
SATURDAY July 3
*Speedsters = Two choices:
2021 Annual Message