Week of October 14

Wow! Another great racing weekend for our crew, as we had fast times at the Community Bridges 5K, Army 10 Miler and the Chicago Marathon!
Here’s just a small sampling of these great performances:
*Community Bridges
-Andrew Y. 2nd overall (16:54) and Teresa 3rd overall (18:20)!
-Age Group winners: Ian (19:57!), Lauretta (4th overall-18:30), Alex (5th overall-18:47) and Hosni.
-2nd in age group: Peggy, Bob J. and Jim (18:34!)
-3rd Heidi and George.
Other 5K efforts of note: Larry and Jake (both sub 8:00 pace), Megan M. (4th ), Kenny and Erik, Peter T., Katie R., Kristen H., The Gonellas.
*Army 10 Miler
-Jason B. ((57:14), Ali (60:48), Shawn (57:57), Gaby (68:15), Natalie K. (63:00)!
*Chicago
-Carter (2:45:34), Joan B. (3:14), Bill P. (4:28) and Sophie L. (3:18) are just a few of the folks I’ve heard from that had really solid races in what turned out to actually really be the “very windy city”!
-A huge thanks to Leah, Lisa D., Anne C., Nicole, Christian, Ellen, Brian and Dr. Bob, who were a big help to me at the race yesterday!
-Please mark your calendars for October 28 to come meet UVa’s new head T&F and XC Coach Vin Lananna and hear about his vision for the future of the program. Vin is a legend in our sport, having guided the Oregon Ducks to national dominance over the past 15 years and having served as our Head U.S. Track Coach for the 2016 Rio Olympic Games and we’re so happy to have him
here in Cville with us. I’ll let you know the time of the event next week (probably 6:15or 6:30 at Ragged).
**IMPORTANT: Those of you who are getting to run your marathon and half marathons in the coming weeks, please set up a time to meet with you so we can go over your race day pace game plan. This is one of my favorite aspects of coaching!
*As an FYI, for the fall, I’m now taking Mondays off, so I’ll be in the shop all the other days of the week, including Wednesdays.
*24 Hour Rule: As a reminder, please contact me within 24 hours of having a new pain crop! The quicker you communicate the faster we can get it out of your life!
*Happy Birthdays to Janice D. (Thursday), Winslow (Friday) and Paul H. (Saturday)!

I hope to see many of you on Wednesday morning!

Cheers!

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

WEEK of OCTOBER 14
*Speedsters:
-Half marathoners = 35-40 miles
-Shorter distance racers (5K to 10K) = 25-30 miles
*BB Late October marathoners = please see me for details, if you haven’t done so already
*BB November marathoners = 50-55 miles or more

MONDAY October 14
*Speedsters:
-Half marathon folks = 6-8 miles at 75% of half marathon pace with 7 x 15 second hill form surges with a very slow 45 second jog in between each
-5K-10K crew = 5-6 miles with 5 x 15 second hill form surges with a slow 45 second jog in between each.

*BB November marathoners = 7-8 miles at 80% of MP with 7 x 15 second hill form surges with a slow 45 second jog in between each.

WEDNESDAY October 16
***Please join me at the UVa track at 5:30 am (not 5:45… sorry about that typo last week, my bad!)
*Speedsters =
8 x 800 in two sets of four as follows (please read extra carefully):
-1st set at 98-100% of 10 mile pace with a very brief rolling 100 recovery in between each
-2nd set at the paces I will have Leah send out to you. For this set, take a very slow 3 minute recovery in between each.
***Speedsters “5K-10K” folks should run 6 x 800 in two sets of three (same paces), instead of 8 x 800.

*BB November marathoners =
8 x 800 in two sets of four as follows (please read extra carefully):
-1st set of four at 105-107% of MP with a very brief rolling 100 recovery in between each
-2nd set of four at my suggested paces, that I’ll have Captain Harry send to you. For this set, take a very slow 3 minute jog recovery in between each.
*BB late October marathoners please get in touch with me, if you haven’t done so already.

SATURDAY October 19
*Speedsters: Long AHR run day… the slower you run the better. Make sure to hydrate and get nutrition throughout the entire run.
-Half marathoners = 16-17 miles at 75% of half marathon/10 miler pace
-5K-10K crew = 9-10 miles at 75% of 10 miler pace

*BB November marathoners = 20 miles as follows:
-13 miles at 80%
-4 miles at 100%
-2 miles at 104%
-1 mile back to 80%

SUNDAY October 20
**Come join us for 4-5 social miles at 6:45 am at Greenberry’s