Greetings, my friends and athletes!
BIG FAVOR: As I mentioned a few weeks ago, adorable four-year old Jack Callahan, is in the fight of his young life with a very rare form of childhood cancer. He hasn’t left the hospital since June and his parents (Emily and Mike) have had to leave their jobs (Emily worked at VIA) to be at his side while he has multiple stem cell transplants.
So, in an effort to help them out, our family, with Lawren and Alec as the main driving forces, have been organizing a big fund raiser, “JackFest”, to be held at Panorama Farms on Sunday November 3rd.
There will be all kinds of fun, including a short fun run, a family team scavenger hunt, fire trucks, a bounce house, delicious food (and beer) trucks, plus a huge raffle with dozens of really wonderful gifts, which is where the bulk of the funds we’re trying to raise will come from.
I’m asking each of you (even those without kids or grandkids) to please, if you can, come join us for an hour or so at this very special fund raiser. Can’t make it? Then please still buy some raffle tickets to win one of those great gifts. This would personally mean a lot to me but will also show this local family how much community support they have, which will go a long way in keeping their spirits up!
I can’t thank you enough for always being there, everyone! You mean so much to me.
p.s. Here are my new hours, if you want to come see me in person…which I always love!
WEEK of OCTOBER 21
***All the best to those racing their marathon this coming weekend!
-5K-10K racers = ~20-30 miles
-Half marathoner =~25-35 miles or more
MONDAY October 21
-IMPORTANT reminder: please skip the pickup surges if you’re prone to Achilles, calf or hammy issues.
*Speedsters = 4-6 miles at 75% of 10 mile pace with 5 x 15 second hill form surges with a very slow 45 second recovery in between each.
WEDNESDAY October 23
***Please join me at the UVa track at 5:30am for the following workouts:
*Speedsters and BB November marathoners = “PATRIOT” Progression (new workout, courtesy of my son Adrian, who uses it in the latter weeks of a cycle) as follows:
-9 minutes at 100% of 10 mile pace or 106% of MP (off the track and on the M.C….I’ll go over the off track course in detail on Wednesday)
-then straight into 1 mile on the track at 103-104% of 10 miler pace or 109-110% of MP or faster
-4 minute very slow jog recovery (hydrate too)
-Repeat cycle (9 minutes off and 1 mile on) but slightly faster!
SATURDAY October 26
*5K-10K racers = 8 miles total as follows:
-1 mile at 80% of 10 mile pace
-2 miles at 84% of 10 mile pace
-1 mile at 98% of 10 mile pace
-1 mile at 100-103%
-1 mile at 104%
-1 mile faster!
-1 cooldown mile back to 80%
*Half marathoners = 11 miles as follows (flatter course):
-2 miles at 80-84% of 10 mile pace
-2 miles at 93% of 10 mile pace
-2 miles at 98%
-2 miles at 100% or slightly faster
-2 miles faster (103% or faster)!
-1 mile cooldown at 80%
SUNDAY October 27
Come join us for 4-5 relaxed, social miles at 6:45am at Greenberry’s
***Sneak preview reminder:
MONDAY 10/28 = Meet and greet with Coach Vin Lananna…6:30pm at Ragged.
434-293-3367 (day phone)