Week of November 18

Wow! Where do I even begin to call-out the incredible number of folks who had fantastic performances at the Richmond races yesterday?! The amazing thing is how great so many of you did, even in the face of the worst wind conditions in over a decade at this iconic event. Miles 6,7,8 of the Half were tough as were miles 16, 18, 19, 20 and 21 of the full. One veteran went as far as to say that the wind going over the bridge was “horrific!”.

I had so much fun running around the course, with friends like Carol, Harry, Rachel, Kathy and Bill, cheering on my tough athletes but I was sorry I couldn’t stay the entire time, as I had to rush out for a two hour drive to cheer for my son Adrian’s Albemarle XC team at the State meet (which they won!).

Here's just a very brief sampling of the wind warriors (sorry for leaving some of you off… my bad) who had outstanding race efforts:
-Ben 2:57 BQ
-Steve 3:33 huge p.r.!
-Jamie 3:22 huge p.r.!
-Jane 3:52 BQ and 4th in age group!
-Gaby 3:20 BQ and 5th in age group!
-Sarah W. 3:52 huge p.r.!
-Lee 3:54 p.r.!
-Irene 3:58!
-Sumner and Kase (ran together) 3:26!
-Andrew Y.- 2:57 BQ!
-Russ 4:29 debut!
-Kristen H. 3:42!
-Rachel B. 1:18 and 1 st in AG!
-Kristen K. 1:39!
-Kim V. 1:30!
-Susan T. 1st in AG!
-George R. 1:48 comeback race!
-Larry 1:58!
-Vicki 1:56!
-Elizabeth 1:38!
-Jay 1:47
-Emily H. 1:54!
-Emile V. 2:16!
-Chris M. 1:29
-Quinn 1:51
-Jordan 1:43
-Leah C. 1:50!
-Macy 1:51
-Alex 1:32!
-Heather K. 1:48!
-Scott S. 2nd in his age group in the 8K!
I look forward to congratulating each of you in person soon!

Heads up: We will be moving to our end of the year/holiday Wednesday morning meeting time to 5:45 am, starting NEXT Wednesday November 26, to give you a bit more time to sleep in. In years past, we’ve moved it to 6:00 but that was making it tough for folks with young kids to get back home in time, so we thought we’d go with a compromise time of 5:45 for the last several weeks of the year.

Mark your calendars for two special upcoming Wednesday workout group activities:
-December 11: Speedsters/Boston Bound Relay on the track… very fun!
-December 18: 5K p.r. time! I’ll have a very fast but legit 5K course set up for you to score a year-end p.r.. I do hope most of you, even those who ran a late fall marathon, will join in. Your coach loves the company and loves seeing you run fast at the end of the season!

**I’m looking for race morning volunteers for the Boars Head Turkey Trot on Thanksgiving morning from 8:30-10:00. Please text me if you can lend a hand. Thanks!

I look forward to hopefully seeing you all over the coming days.

Cheers!

Coach Mark
434-293-3367
434-962-1694 (text)

WEEK of NOVEMBER 18
*Speedsters, who raced the Richmond Half = recovery week, so same number of days but much less mileage…2-3 miles/run.
*Speedsters still working out = normal weekly mileage ~20-30 miles
*BB Richmond marathoners = Recovery week, so run your usual days but only 1-2 miles/run
*BB Philly marathoners = Race week! Run your usual days but much less mileage.

MONDAY November 18
*Speedsters = 4-6 miles at 75% of 10 miler pace with 4 x 15 second hill form surges

WEDNESDAY November 20
**Please join me at 5:30 am outside the UVa track for the following workouts:
*Speedsters =
-half mile off the track at 100% of 10 miler pace
-half mile on the track at 103-105%
-jog for 60 seconds
Repeat two more times but try to pick up the pace of the 800 on the track each time.
(3 circuits total)
***We always have a large group of folks who come out to “just run”. Come join them if you’re not training for the races.

SATURDAY November 23
Three choices:
*1. Looking for a rolling but smooth grass running experience? Then come join us out at beautiful Panorama Farms for the Kelly Watt Two Miler! I shuffle through it every year and it’s a great community run with almost 400 folks coming out to run on grass in celebrating the life of a great kid!

*2. Fourth Year 5K at UVa as a great alternative to the bizarre and, quite frankly, stupid 4th Year Fifth (of alcohol) tradition. Over 1000 folks run it every year!

*3. Eight miles total with a progression run in the middle as follows (flatter to slightly rolling course):
-2 miles at 75% of 10 miler pace
-1 mile at 95% of 10 miler pace
-1 mile at 98-100% of 10 miler pace
-1 mile at 100-102%
-1 mile at 109-110%
-1 mile faster!
-1 mile cool-down at 75%
***All the best to our folks racing in Philly!

SUNDAY November 24
*Come join us for 4-5 social miles at 6:45 am at Greenberry’s

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