Week of May 24, 2021

Hi, everyone,

Hope you’re all as excited about this coming Wednesday’s group run (5/26) as much as I am. It’s been way too long and now, with everyone vaccinated, I’m feeling like we can once again have a safe, productive and socially and physically meaningful experience.
As always my main goal, as your coach, is to bring folks together in a welcoming environment to safely enjoy one another’s company while improving your personal running times.

We will meet at 5:30am at the Albemarle High School Track (see enclosed map). I know many of you are biting at the bit (Anne Chapin will like that phrase) to get going on “speed” again but, because it’s been so long since we ran together as a group and because we will have many new folks joining us, we’ll be spending the first few Wednesdays forming our pace/zip code groups. Plus, there’s no rush to get too much speed going yet, as we are only just now starting a new training cycle. I’ll also be getting you familiar with the excellent variety of different venues, close by to the AHS track, that we will be using for our upcoming speed workouts (see enclosed map).

Our daughter Annie graduated from UVa yesterday and, like all of my fellow parents with recent graduates, we are so very proud. It never gets old as to how big an accomplishment it truly is.

And speaking of big accomplishments, our fellow running friend Jim accomplished something no other past president had before: he gave speeches at several different UVa graduations, not only over the past three days, to the class of 2021, but also to several groups from the class of 2020 last weekend. Whew...talk about a marathon effort! Way to go, Jim!

Happy Birthdays to Bob J. (today), Will M. (Wednesday) and William S. (Friday)!

And congrats to Leah on completing 50K on her 50th earlier this week and a big thanks to Sean S., who paced her along the way!

I hope to see as many of you as possible this coming Wednesday for our first group run in 15 months!
Cheers,
Coach Mark
434-962-1694 (text)

WEEK of MAY 24

*SPEEDSTERS = 20-30 miles or more total (all at AHR)

*BB October marathon = 40-45 miles or more total (all at AHR)

*BB November marathon = 35-40 miles or more total (all at AHR)

MONDAY May 24
*Speedsters = 4-5 miles with 6 x 12 second hill form surges focusing on using your upper body core to lift your knees. Find a moderate hill to lightly surge up (no sprinting) and take a slow 48 second recovery, back down the hill, in between each. Do this in the latter portion of your total run, after you’re fully warmed up.

*BB October = 6-8 AHR miles with 5 x 12 second hill form surges focusing on using your upper body to lift your knees. Find a moderate hill to lightly surge up (no sprinting) and take a slow 48 second recovery, back down the hill, in between each.

*BB November = 5-7 AHR miles

WEDNESDAY May 26
**Meet at 5:30am at the Albemarle High Track (see map)
Easy AHR Group runs (based on pace) to get familiar with your zip code partners. So, no speed yet.

SATURDAY May 29
*Speedsters = Add one mile to your most recent long run (~7-11 miles). All at AHR and on a rolling course (not flat)

*BB October = 15-16 miles all at AHR (~60-90 seconds/mile slower than your MP). Hydrate and nutrition throughout! Rolling course

*BB November = 12-13 miles all at AHR (60-90 second/mile slower than your MP). Rolling course.

SUNDAY May 30
***Come join us for 4-5 relaxed and social AHR miles at 6:45 at Greenberry’s in the Barracks Road Shopping Center. All paces welcome!