Week of October 15

Hi, Everyone,

We’re so excited about Jim’s Inauguration this Friday and his 5K race on Saturday morning. Hope you’ll join he and Katie on Friday at 3:00 on the UVa Lawn for the actual ceremony (free to everyone) and Saturday morning for the race. Entries are still open!

I’d also encourage you, if you can get away on Friday morning, to come listen to our very own Bill Petri and several other wonderful guest speakers give 7minute Ted Talks on some really fascinating topics of interest. These amazing talks will start at 9:00am in the Rotunda and are free to the public! Go to the Inauguration web site for more information on this historic weekend.

I hope you can make it out to support Jim in letting him know just how happy we are to have him back home again!

Big Happy Birthdays to Janice (Wednesday), Winslow (Thursday), Paul H. (Friday) and Jordan (Saturday)!

Please come see me if you’re having any new aches or pains, are feeling fatigued or need to adjust your training schedule.

I hope to see a bunch of you on Wednesday and later on in the week for all the festivities!
Cheers!
Mark
434-293-3367
434-962-1694 (text)


WEEK of OCTOBER 15
***Pool miles are encouraged and they count! If you have access to an indoor pool, this is the single best way to take the stress of your legs, recover, get in a good cardio workout and build your core ALL at the SAME time!

**Remember ALL of your AHR miles (which is the lion’s share of your total weekly mileage) should be run as slow as it takes to feel really comfortable. These are the most important miles of your weekly regimen.

*Speedsters half marathoners = 30-35 miles (75% AHR/25% faster)

*Speedsters 5K-10K fall racers = 25-30 miles (70% AHR/30% faster)

****Please call, text or, better yet, stop by BEFORE Wednesday if you have any questions at all about the weekly workouts.

MONDAY October 15
***Please do your best to incorporate the hill surges into the latter portion of the run. They are a great way to build your core and strengthen your upper body.
Do NOT do the surges if you’re prone to Achilles, calf or hamstring issues!

*Speedsters half marathoners = 5-7 AHR miles with 8 x 15 second hill surges

*Speedsters fall 5K-10K racers = 4-5 AHR miles with 6 x 15 second hill surges


WEDNESDAY October 17
**Please meet me at the AHS track at 5:30am for the following workouts:

***Attention all Community Bridge “racers”: If you plan on really racing Jim’s 5K on Saturday morning, please do NOT do the workouts below. Instead, run 4 laps of 15 second surges on the straights (8 x 15 second pickups). No sprinting all-out!

*Speedsters =
-1 mile
-3-4 minute jog
-4 x 800 with a 2-3 minute jog in between each
-1 mile faster than the first mile!
***I’ll have Captain Leah post my suggested paces on the workouts blog

SATURDAY October 20
Please read carefully…

*Speedsters Richmond half marathoners…Three options below:
*Option #1 = RACE the 5K!

*Option #2 = Run the 5K as part of a workout as follows:
-2 miles at AHR
-4 miles at MP-HMP
-5K at 10 mile-10k pace or faster!
-cooldown 1-2 AHR miles
10-11 miles total

*Option #3 = 16-17 miles all at AHR

*Speedsters fall 5K-10K racers…three options below:
Option #1= RACE the Community Bridges 5K!

Option #2 = Run the 5K as a “workout” as follows:
-1 mile at AHR
-2 miles at HMP
-5K race at 10 mile-10K pace or faster!
-cooldown 1 AHR mile
7 miles total

Option #3 = 10-11 AHR miles