Week of June 7, 2021

Hi, everyone, 

Cynthia and I are getting away (6/4-6/11) for our first vacation since before the pandemic, so I’ll be missing you on Wednesday but you will be in very good hands with Captain Harry. 

And while on vacation, I’ll be away from my phone throughout the day but will check my texts in the evening, if you should have a new injury crop up. 

It’s been so great to have so many of you coming out on Wednesday morning these first few weeks back and I’ve been especially impressed with the number of new folks joining us. 

Please give me a shout, if you’re new and feeling lost. 

Some of you will be running your first workout this Wednesday (Speedsters and October marathoners) and I ask that you please, after warming up at AHR and doing your dynamic drills, run the first lap of the fartlek gently, so as to safely ease your body into the actual speed section of the workout. So, make those first three to four 30 second surges your SLOWEST. And remember: surges are NOT sprints...they’re simply very controlled pickups, focusing on form and using your upper body to lift your feet off the ground, at a designated pace (use Adrian’s pace calculator and my pace chart below as your guide). 
Captain Harry will get you into your pace groups once you’re down at the cinder track.      

VOLUNTEER call: I could still use a few more volunteers for the Bruce Barnes Mile on June 12th. Please text me at 434-962-1694 if you can lend a hand. Thanks!

Happy Birthdays to Susan H. (Monday), Katie R. and Patrick M. (Wednesday) and Brian H. (Thursday)! 

See you at the BB Mile or next Wednesday!

Coach Mark 
434-962-1694 (text)    

WEEK of JUNE 7
*Speedsters = Recovery week, so drop your normal weekly mileage by about 25-30% 


MONDAY June 7
*Speedsters = 4-5 AHR miles with 6 x 12 second hill form surges (towards the latter portion of the run), focusing on using your upper body to lift your knees. No sprinting and please use a moderate hill. Take a slow 48 second recovery in between each.    


WEDNESDAY June 9
2 mile pace = 10 seconds/mile faster than 5K pace
5K pace = 15 seconds/mile faster than 10K pace
10K pace = 15-20 seconds/mile faster than 10 mile pace
10 mile pace = 10 seconds/mile faster than HMP (half marathon pace)
HMP = 25-30 seconds/mile faster than MP
MP = about 60-90 seconds faster than your AHR
AHR = as slow as it takes to keep your heart rate around 140 and you feeling VERY comfortable!      


***I’ll miss seeing you, as I’ll be away, but please join Captain Harry at the AHS track at 5:30am for the following:
  
*Speedsters =  Run down to the Jack Jouett flat cinder track and, after doing your dynamics, run the following flat fartlek in pace groups: 5 laps of 30 second surges at 107-110% of 10 mile pace (~5K-2 mile race pace) with a slow 30 second recovery in between each. IMPORTANT: Ease into the actual workout by making your first lap of surges your very slowest. This will allow your body to safely warmup properly. The cinder track is about 3 laps to the mile.          


SATURDAY June 12
*All the best to those racing the Bruce Barnes Mile!


*Speedsters NOT racing the BB Mile = 6-8 miles total as follows: 
-2-4 miles at AHR
-3 mile progression run (on a flat course): 1st mile at 98-100% of 10 mile pace /2nd mile at 102-103% /3rd mile faster. No break in between the miles.   
-1 mile at AHR 


SUNDAY June 13
Come join us for 4-5 relaxed social miles at 6:45am at the Greenberry’s parking lot in Barracks Road.