Week of October 12, 2020

Hi, everyone,

What a wonderful morning we had out in Sugar Hollow, as so many of our folks competed so well in the high humidity (100%) at the Oktoberfest Half. I was very impressed!
Here’s just a very small sampling of those who raced or “worked out” so impressively:
Rachel (1:21 2nd overall), Anders (3rd overall), Patrick M. (6th overall), Paul R. (7th overall with a huge 6 minute p.r.), Steve L. (8th overall in 1:40), Joan B. (3rd woman 1:40), Janice R. (5th woman 1:45), Ken B (1st in 50-59), Olivia H. (1:48 and a 14 minute p.r.), Brian G. (1:51), Captain Harry (1st 60-69), Heather K. (1:53 p.r.), Jane J. (1:54, 2nd 50-59), Beth C. (1:56), Becky B. (1:55!), Andrew D. (sub 2 debut!), Kiyoko (1st 60-69), Larry S. (1:59) and Fran C. (2:07 debut!).

Congrats to all of these folks and to everyone else who raced so fast in far from ideal conditions!

As I said to Captain Harry and Leah it felt as close to “normal” as possible during this unique time. Thanks again for making it possible.

And a HUGE thanks to my co-race directors Audrey and Leah and to all of our wonderful volunteers: Bob Wilder (and his UVa Runners Clinic residents), Katie P., Rachel L., Marti, Kristen H., Mercedes, Lauren R., Kathleen B. and Cynthia.

I hope our 5K time trial folks had good races this weekend too.

A few tidbits:

A reminder to please stick to lanes 3-8 if you’re running at the CHS track. Our good friend Rodney Redd, who is the CHS Athletic Director, has asked us to kindly stay out of lanes 1 and 2, as those are meant for competition and are wearing far faster than normal due to the high volume of folks walking and running at the track during the pandemic. If you do see someone using the lanes and feel comfortable, please encourage them to slide over to lane 3. Thanks for helping by being such good neighbors!

Stay on top of your basics. Sleep, hydration, proper sitting posture (and getting up from your chair every 30 minutes), wearing shoes around the house (to avoid P.F.), daily foam rolling and core work.

I’m hoping lots, if not all, of our guys will run or walk the Men’s Four Miler at Foxfield on Halloween. We will be adding 3 person team categories, to add some pizazz, for the following age groupings: 40 & over (everyone must be at least 40), 50 & over (all team members must be at least 50), 60 & over (all 3 guys must be at least 60), 70 & over (all guys must be at least 70).

Happy Birthdays to Ken B. (Monday), Janice R. (Saturday) and Winslow (Sunday)!

Let’s keep it rolling,
Coach Mark
434-962-1694 (text) or stop by (love to see you!)


WEEK of OCTOBER 12

*SPEEDSTERS:
Recovery Week!
Those who ran the Half Marathon = 2-3 miles/run for Monday, Tuesday and Thursday; 4 miles for Wednesday; 4-5 miles for Saturday
Fall Foursome = lower your normal weekly mileage by about 30%

Please note: Those who ran the Half, even as a “workout”, should go short and easy on Monday!

MONDAY October 12
*Speedsters =
***Note: those who ran the Half should run 2 miles slow and easy!

WEDNESDAY October 14
***IMPORTANT NOTE: please run in lanes 3-8 if you’re working out at CHS

*Speedsters =
A.Those who raced the Half = 4 miles at AHR
B.Fall Foursome = 12 x 400 in three sets of four as follows:
-1st set = 103-104%
-2nd set = 105-107% or slightly faster
-3rd set = faster!
Take a brief 100 recovery in between each but then take a 300 recovery in between the sets.

SATURDAY October 17
*Speedsters:
A.Those who raced the Half = 4-5 miles at AHR...no faster please!
B.Fall Foursome = 8-10 miles at AHR (~75% of 10 mile pace). Rolling course.