Week of October 18, 2020

Hi, everyone,

I hope you’re all continuing to get out in this beautiful fall weather, whether it’s working out or simply just running. It’s been an amazing week, with more to come!.

I’m still in awe of how well so many of our folks ran at last week’s Half Marathon. Despite the high humidity, we had 32 of the 58 starters break the magical 2 hour mark! Simply incredible!

And speaking of incredible, our Rick Kwiatkowski, with some wonderful support from his family and friends, like Patrick P., Sean and Kathryn, set yet another standard by becoming the first person to run 102 straight miles on the RTF. Rick covered the five 20.5 mile rigorous RTF loops in less than 24 hours. Wow! Congrats!

IMPORTANT upcoming race reminders:

The Men’s Four Miler, set for Halloween on the beautiful grass paths of Foxfield, is filling up quickly! Sign up ASAP. And Masters guys (40+), don’t forget to get your three person age group teams together. Chip timing too!

I need 10 race day VOLUNTEERS for the Men’s race. Please text me if you can lend a hand. Thanks!

The same goes for our certified Greenbelt Marathon set for November, as it too is filling up quickly! Unlike the Men’s Four Miler, this is an exclusive event only for you, my athletes (like the Half Marathon was last week). Signup today if you’re interested and haven’t done so already. Need the code? Email Leah and she’ll get you the details.


RIVANNA GREENBELT MARATHON
Sunday, November 15 (starting between 5:30-6:00am)

VOLUNTEER: https://forms.gle/8SKW6ZPGbpqzJk5v8
Request to Register: https://forms.gle/uWfhG8BeLoAL8yCP9

And speaking of Leah, I want to once again publicly thank her for all her efforts in helping get this certified and sanctioned marathon off the ground. Big kudos to her!

Happy Birthdays to Paul H. (Monday) and Jordan P. (Tuesday)!

Let’s keep this rolling!
Coach Mark
434-962-1694 (text)

WEEK of OCTOBER 19
*SPEEDSTERS = 20-30 total miles

*Greenbelt Riverview Marathon: RECOVERY mileage week = ~35 miles (drop normal weekly mileage by ~30%). Drop your normal 5-8 mile days down to 3-4 miles or take a few extra days off!

MONDAY OCTOBER 19
*SPEEDSTERS = 4-6 miles at AHR with 5 x 12 second flat surface form surges with a slow 48 second recovery in between each

*BB = 3-4 miles at 80% with 5 x 15 second hill form surges with a slow 45 second recovery in between each.

WEDNESDAY OCTOBER 21

*SPEEDSTERS = “Spartan”as follows:
-1600 on the track at 100-101% of 10 mile pace
-half mile off the track at 93% of 10 mile pace
-1200 (3 laps) on the track at 103-104%
-half mile off at 93% or faster
-800 on the track at 105-106% or faster
-half mile off at 93% or faster
-400 on the track at a fast but relaxed pace!

PLEASE NOTE: The key is to run the first lap of the first 1600 at a slower pace, so as to ease into this long “progression” workout. Your main goal is to keep getting faster with each of the “on track” repeats, while maintaining the off the track pace (no slower) throughout. Wish I could be there to cheer you on

*BB = 2 x 2 miles with a slow 4-5 minute recovery in between each. I’ll have Captain Harry send you my suggested paces. You may do this on a track or very flat section of road.
Make sure you take the first 200 and first 400 much SLOWER than your targeted pace for the first 2 miler!

SATURDAY OCTOBER 24

*SPEEDSTERS = “Bellair 3K’s” as follows:
2-3 x 3K (200 meters shy of 2 miles) with a slow 4-5 minute recovery in between each. Try to ease up on the ascents but very much focus on using your core (arms and torso) to lift your knees as you drive up the hills. Then use the descents to make up time, by picking up the pace! Those who raced the Half should only run one of these.

**Those running higher mileage or getting ready to race the Men’s Four Miler may choose to do 3 circuits. Everyone else should do 2 total.
-Run the first 3K loop at 98-100% of 10 miler pace...NO faster (don’t blow this one out...ease into this long and very hilly workout by taking it slower for the first loop)
-Second 3K loop at 100-102% or faster (especially if you’re stopping after 2 times)
-Third 3K loop faster than your second one!

***I’ll have Leah send you the course map and I’ll mark it for you early Saturday morning.
***Can’t make it to Bellair? Then try to find a hilly 2 mile loop somewhere else.