Week of November 11

Hi, Everyone,

Peggy shared the news with me yesterday that our friend and teammate Ky is in the UVa hospital after suffering a sudden serious heart ailment, so please join me in holding him close to you, as he safely works his way back to health. We’re with you, Ky!

-The NCAA Regional Championships are this Friday morning at Panorama and the High School State Championships are this Saturday in Roanoke and Warrenton. Good luck to our Hoos and to all of our local high school harriers!

-Shorter distance area races of note left on our local calendar: Fourth Year 5K (11/23), Boars Head and Earlysville Turkey Trots (11/28), Monticello Holiday Classic (12/7). Plus, Rick K’s annual Winter Solstice run around the RTF loop (tentative date: 12/14).

-Congrats to Megan, Mark and Jeffrey (27:30), who were among those with speedy 5K time trials down at Riverview yesterday!
And a big congrats to our Josh (4th overall) and Patrick (10thoverall), who had excellent outings at the Mountain Masochists50 Miler last week!

-Remember: the slower you run your recovery miles the better!
-Please call or text me within 24 hours of a new pain croppingup, especially those on one side of your body.
-The best cross training you can be doing to enhance yourrunning performance is working on strengthening your core!

-Happy Birthdays to Lee (Monday) and Cassandra (Monday) and Nicole L. (Friday)!

Here’s wishing all of our Richmond racers all the best this Saturday!

Coach Mark
293-3367 (work phone)
962-1694 (text)


WEEK of NOVEMBER 11
*Speedsters = Two options:
A. Race week for those racing Richmond = run your usual days but cut back the distance of your runs.
B. All others still in the training mode = ~20-30 miles

*BB Richmond marathoners = Race week!

*BB November 24 marathoners = Taper week 28-33miles…around 30-35% less than your normal weekly mileage.

MONDAY November 11
*Speedsters racing Richmond = 4 miles at 75% of 10 mile pace with 4 x 15 second flat surface surges with a slow 45 second jog in between each.

*BB Richmond marathoners = 4 practice miles as follows:
-1st mile at the exact pace you plan to start with
-2nd mile at the exact pace you plan to run for mile 2
-3rd mile at MP…no faster!
-4th mile at MP but add in 4 x 15 second flat surface form surgeswith a slow 45 second jog in between each

*BB Philly marathoners = 7-8 miles at 80% of MP with 6 x15 second hill surges with a slow 45 second jog in between each.

WEDNESDAY November 13
***Please join me at the UVa track at 5:30am for the following workouts:
*Richmond marathoners and half marathoners = 4 miles totalwith the following:
6 x 200: 1st three right at your targeted pace/last three at 5K pace. Take a very slow 200 jog in between each. You may choose to do these later on in the day or at home so you can sleep in.

*Those not racing this weekend =
-2400 meters (6 laps) on the track at 103% of 10 mile pace or 109% of MP or slightly faster
-90 second slow jog
-Fartlek on the magic carpet of 30 seconds at 110% of 10 mile pace or 115% of MP followed by 30 seconds slow x 10
-90 second jog
-Finish with 1600 meters back on the track at a pace faster thanthe 2400!

SATURDAY November 16
***I will be leaving the Martha Jefferson hospital main parking lot at 5:00am sharp to head to Richmond, if anyone is interested in either caravanning down or riding with me. It usually takes us about 90 minutes, with one restroom break along the way, to get there. Also, please note that I will be going straight from the marathon/half marathon, at around 11:00, to head up to Warrenton for the State High School XC Championships to cheer on our local kids.

*Philly marathon folks = 8 mile “practice” run as follows(similar terrain and at start at the same starting time):
-first 2 miles right at the same pace you plan to run for the first 2 on race day
-next 5 miles right at or slightly slower than your MP…not one second faster!
-1 mile at AHR

*All who are not running the Richmond races = long AHR run. Please add 1 mile to your previous long run.


SUNDAY November 17
*Please join us for 4-5 very social miles at 6:45am at Greenberrys. We had 18 folks this morning and 24 last week!