Golly, was it ever great to be back together again as a crew last Wednesday, as close to 75 of you showed up for our first group run in 15 months! It was a real thrill for your coach!
We will continue to run some slow and relaxed AHR miles this week, in an effort to have everyone, especially our new folks, find their comfortable pace group. Thanks for your patience as we build our bases and pace group partnerships.
In the meantime, I’m excited to announce a new concept for this summer:
The “DawnBreaker Race Series”
In my ongoing efforts to cultivate a fun and competitive running culture where you all can improve and excel, while enjoying one another’s company, I’ve created a Wednesday morning trio of summer monthly races, called the DawnBreaker Race series. This optional Triple Crown summer series will start with a 2 miler and finish out with two 5K’s.
Each of the three races will have two fast course options: Either totally on the track or an on/off course.
The goal is to get you to a p.r. within the comfort of our Wednesday morning setting.
Here’s the schedule I have planned for you (all will start at 6:00am after you’ve completed your warmup and dynamics):
June 23 = DawnBreaker Two Miler
July 21 = DawnBreaker 5K
August 18 = DawnBreaker 5K Championship
***This new series is totally optional, as it’s simply a convenient and free racing option.
***VOLUNTEER call: I need about 6 folks to help me with the Bruce Barnes Mile on June 12 from about 8:00-8:45. Please text me if you can lend a hand. Much appreciated!
Speaking of volunteers, here’s a big thanks to Leah and Captain Harry for all their ongoing help in getting these weekly messages and other things out to you.
*The beautiful new Curtis Elder track at CHS will be officially dedicated and will host its first track meet ever this Tuesday at 4:30. Come join us.
NEW and feeling lost? Please give me a shout (text or personal visit) before Wednesday. Happy to help!
I hope to see another big crowd this coming Wednesday morning.
WEEK of MAY 31
All Speedsters should be working on building their weekly base mileage by bringing it up 10-15%/week. All of your miles, unless I say otherwise, should be run at your slow and relaxed AHR (60-90 seconds/mile slower than your MP and at least 2 minutes slower than your 5K pace), which for many of you is the single hardest thing to accomplish with your weekly training regimen! Remember: the slower the better! That way you can knock your workouts out of the park!
*Speedsters = 23-30 miles
MONDAY May 31
*Speedsters = 4-6 AHR miles with 6 x 12 second hill form surges. These are not sprints but light surges (~2 mile-5K pace) up a moderate (not steep) hill, where you work on using your upper body (core) to lift your knees and feet off the ground. Run these hill surges towards the latter portion of your total run. Take a very slow 48 second recovery in between each hill surge. .
WEDNESDAY June 2
***Come join us at the AHS track at 5:30am
ALL paces encouraged but please have a minimum of a recent 5 mile run in your training log.
*2 Mile Time Trial option: I will be offering a 2 mile time trial (in pace sections) at 6:00am, for any of you who want to see where you’re currently at.
*Speedsters = Another week of AHR running in Pace Groups
SATURDAY June 5
*Speedsters = 7-8 miles total with the following workout:
After a 3 mile warmup at AHR, do some dynamic drills and then run on a rolling course:
-12 minutes at 98-100% of 10 mile pace
-slow 2 minute recovery
-6 minutes at 100-103% of 10 mile pace (~10 mile to 10K pace)
-slow 1 minute recovery
3 minutes faster!
Cooldown for at least 1 AHR mile afterwards
**IMPORTANT: Use Coach Adrian’s pace calculator to figure out your personal percentages.
2021 Annual Message