Oh, my gosh am I ever missing all of you! This is a strange new world we’re all adjusting to but, as would be expected from this hearty, tough and ever positive group, you’re all finding a way to find good in this time of crisis. Silver linings are everywhere, you just need to have the attitude to find and appreciate them and you, my wonderful athletes, are doing just that.
Not having our Wednesday and Saturday groups runs have been big sacrifices but your safety and well-being mean so much more. Thanks for your patience.
If you’d like to keep working out, I’ve included my normal week of suggestions. And I continue to remind you to PLEASE do it alone (or with member/s of your household) or, at most, keep it to pairs or VERY small groups of three, with plenty of adequate distance between you.
If you don’t want to “workout”, I don’t blame you a bit. Simply keep on moving at some level. Cynthia and I have been finding peace and relaxation with a daily two-hour brisk walk each morning. Not since our hike across England have we been able to spend such quality time together. It’s been one of those silver linings.
Keep on top of your daily rolling and stretching and core work too. Sitting leads to tightening!
In closing, I want to thank all of you who have so thoughtfully supported our family business during this challenging time. I never, ever talk about Ragged Mountain in my weekly email message but we have been so overwhelmed with kindness over the past 10 days, that I felt moved to send a word of gratitude. It has meant the world to our family.
Be safe…be happy…keep moving!
WEEK of MARCH 23
***Please note: This schedule is for those of you who would like to keep “working out and training”.
All others, who want to simply maintain some assemblance of fitness, feel free to run as many relaxed AHR miles that comfortably fit your schedule.
**If you do choose to run in pairs or VERY small groups, please maintain safe distance.
*Speedsters = 20-30 miles
MONDAY March 23
*Speedsters = 4-5 miles at 75-80% of 10 mile pace with 4 x 12 second flat surface form surges with a slow 48 second recovery in between each.
WEDNESDAY March 25
***Please note, that due to our new world of social distancing, road work will be our best mode of “working out”, as the track encourages social clustering. Please: pairs or small groups of three, with lots of spacing! I’ve also found, that for most people, it’s also much less mental to “workout” on the road than it is on the track.
Suggested Fartlek courses (I’m trying to find you courses where you don’t have to be on sidewalks to avoid clustering):
*Sugar Hollow Road along the Three Bridges course
*10 Miler course from the 2 mile mark near AFC up McCormick to UVa Chapel. Back and forth
*On the rolling paved path along the John Warner Parkway downtown
*Huntington Road off Rio
*Running back and forth along Railroad Avenue from Downtown Crozet to Mint Springs Park
*Running from Beaver Creek Dam parking lot along Brown’s Gap Turnpike in Crozet
*Green Springs along the East Jack Jouett Road section
*On the wide paved sidewalk along the new connector road from Hollymead Town Center to Sam’s…this is quite hilly but good for social distancing.
*Speedsters = Fartlek: 6-8 x 3 minutes starting at 98-100% of 10 mile pace with a 90 second recovery in between each 3 minute pickup. I’d suggest breaking it up into 3-4 sets of two and try to get faster with each set. Base the number of sets of 3 minute pickups you run on how you’re feeling. Rolling course but not too hilly (see suggested courses above).
SATURDAY March 28
*Speedsters = 7-8 miles as follows:
-2 miles at AHR
-4 miles as a “progression” run, starting at 100% of 10 mile pace and getting faster with each mile. Last two miles should be at 104-107%! Flatter course.
-1-2 AHR miles as a cooldown