Week of November 2, 2020

Wow! What a wonderful Men’s Four Miler we had out at Foxfield yesterday. And with so many of you either racing or helping, it really felt like the good old days again.

Our guys raced exceptionally well over the rolling slick grassy paths and cambers of this beautiful course. Here’s just a small sampling of our hearty harriers:
Harry (1st), Jason (1st), Bob J. (2nd), Jim R. (2nd), Mike C. (2nd), Brian C. (3rd), Russ S. (3rd), Larry (4th), Peter, Rick W., Brian G, Philip, Jordan, Trent, John D., Bill A., John T., Bill P., Jay T., Mark F., Tim W., Jim A. and Pat, to name just a few who had excellent performances. Plus, our teams stacked up well, too.

Here are results:
https://runsignup.com/Race/Results/68444/#resultSetId-226050;perpage:100

Read all about it here:
https://dailyprogress.com/sports/men-s-four-miler-sets-new-standards-at-foxfield/article_a954f940-1bd8-11eb-b07f-b342df35035d.html

And what a huge volunteer turnout we had, as so many of you came out to lend a hand in the cold with Audrey, Cynthia and me.

Many thanks to Scott, Katie P., Megan, Kristen H., Marti’, Tammy, Rachel L., Heidi J., Michelle, Heidi G., Gretchen, Anders, Elizabeth, Jacqui, Rachel W., Bronwyn and Brian. I appreciate these folks helping to make the event such a safe and enjoyable success!

With only two weeks until our marathon, I’m encouraging those of you racing it, to stop by to chat about your personal race day game plans. Text me ahead of time to set up a time to meet outside.

And speaking of the marathon, we could use help on Sunday November 15 in two shifts (5:30-7:30 and 7:30-10:00).
VOLUNTEER SIGN UP: https://forms.gle/Y9Uu9wRk53Jr1EEKA
Thanks!

Happy birthdays to Kase (Thursday), Kara ( Friday) and Josh T. (Sunday)!

Cheers!

Coach Mark
434-962-1694 (text)

WEEK of NOVEMBER 2

*SPEEDSTERS = Lower key week

*BB Riverview Marathoners = Taper week! Somewhere around 30 miles total.

MONDAY November 2
*Speedsters = 3-4 AHR miles

*BB = 5 miles at AHR on a flat course, with the first 3 “practice” miles as follows:
-miles 1 & 2 at the exact same pace you plan to run for the first 2 miles on race day (~92% of MP?)
-mile 3 at MP
-miles 4 & 5 at AHR

TUESDAY November 3
Run, then VOTE, if you haven’t already done so!

WEDNESDAY November 4

*Speedsters = Hilly Cameron Crazy style Fartlek as follows:
Find a hilly/rolling half mile (or close to half mile) loop like our Cameron Crazy one and surge the uphills while actively recovering on the flats or descents. Run 4 of these half mile loops, making each one faster than the previous.


*BB = 1 mile/4 x 800/1 mile. Take a 4 minute slow recovery after the mile and a 3 minute recovery in between the 800s, including after the last 800 before the final mile. Captain Harry will send you my suggested paces for this last hard track workout.

SATURDAY November 7
*Speedsters = long and relaxed AHR run

*BB =9 miles total with a 6 mile progression run as follows on a flatter course:
-2 miles at AHR
-1 mile at MP
-1 mile at HMP
-2 miles at 10 mile
-2 miles faster!
-1 mile cooldown at AHR