Week of November 4

Hi, Everyone,

I’ll keep this short as I’m rushing out to Panorama to help set up for Jackfest.

Please do your best to come see me soon, if you’re running Richmond or Philly. These one-on-one race plan chats have proved to be very helpful over the years, so I strongly encourage you to stop by. I personally love these meetings.

The same goes, if you’re having any new pain issues. Please don’t wait to contact me. 24 hours is a good rule of thumb.

And one last plug for Jackfest:
If you can’t make it out to Panorama this afternoon, then please donate online or text me. Lots of raffle prizes will be awarded.The family of young Jack Callahan are so grateful for all the many folks who have already contributed and so am I! Many thanks again, everyone and now I promise to stop bugging you about this! Read this great ESPN story on Jack Meeting Gritty!

Congrats to Christian, who nailed a sweet Mountain Masochists 50 yesterday and all the best to our NYC folks today.

Happy Birthday to Josh T., who turns 30 this Friday!

See you Wednesday, if not sooner.

Cheers!

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

WEEK of NOVEMBER 4
**Speedsters:
*5K-10K racers = 20-25 miles or more
*Half Marathoners = Taper week for Richmond, so about 20% less than your usual mileage

MONDAY November 4
*Speedsters = 4-6 slow and relaxed miles at 75% of 10 miler pace with 6 x 15 second hill form surges with a 45 second slow recovery in between each.

WEDNESDAY November 6
***Please meet me at the UVa track at 5:30 am for the following workout:
*Speedsters:
-4 x 800 with a slow 2-3 minute jog in between each
-4 x 150 at a fast but relaxed pace (~110% of 10 miler pace) with a slow 250 jog in between each
-4 x 800 at a faster pace than first set with a slow 2-3 minute jog in between each
***I’ll have Leah post you my suggested paces for the 800s

SATURDAY November 9
*Speedsters 5K P.R. time!
Please meet me at Riverview, already all warmed up and ready to go, at 7:00 for a chance to race a really fast 5K course and pickup a late season p.r.. I’ll go over the course with you.

*Half marathoners = Two choices:
A. 5K Riverview P.R.time trial race (see above)
B. 8 mile “simulation/practice” run as follows:
-1 mile at 75% of 10 mile pace (warmup pace prior to start of race)
-1 mile at 90% of HMP… no faster! (first mile of race)
-2 miles at 93% of 10 miler pace… no faster! (miles 2 & 3 of race)
-3 miles at 98% of 10 mile pace (which is 100% of HMP) no faster!
-1 mile at 75%

SUNDAY November 10
Please join us at 6:45 am for 4-5 social miles at Greenberry’s