Week of October 26, 2020

VIDEO MESSAGE
Greetings, my athletes! 

I’ll keep this brief, as I’ve included a video message this week. 
https://youtu.be/ml4LaGZ7EGk

Here’s a few quick reminders and updates:

-There’s still time to sign up for the Men’s Four Miler (10/31) 
https://mens4miler.weebly.com/

-And speaking of the Four Miler, I still need about 5 more race day volunteers. Please text me at 434-962-1694 if you can help (masks required at all times). Thanks!

-Leah and I are hosting an important informational meeting, for those racing the Greenbelt Marathon, by Zoom this Wednesday evening at 7:15. She will be sending the zoom link to all who are registered for the race. The session is optional but I hope you can join us. 

RIVANNA GREENBELT MARATHON
Sunday, November 15 (starting between 5:30-6:00am)
Request to Register: https://forms.gle/uWfhG8BeLoAL8yCP9
(If you already received a link, please register before Wednesday so you can get the Zoom link)
VOLUNTEER: https://forms.gle/8SKW6ZPGbpqzJk

-Thanks for communicating when you have any new injury issues crop up or have questions about your training. The best way to get in touch with me, continues to be by text or in person (out front, outside, on benches). 

-Loved seeing a crew of you, socially distanced, running the workout in Bellair, right after I had marked the course. Way to go!   

A great big Happy Birthday to our Linda, who heads into the 70-74 age group on Wednesday! We love you, Linda!

Cheers,
Coach Mark 
434-962-1694 (text) 

WEEK of OCTOBER 26
*SPEEDSTERS = Race week mileage
*BB Greenbelt Marathon = ~50 miles or more

 MONDAY October 26
*Speedsters = 4-5 relaxed AHR miles with no pickup surges  
*BB = 7-8 AHR miles at 80% with 6 x 12 second hill surges with a very slow 48 second recovery in between each  

WEDNESDAY October 28
Happy 70th, Linda!
*Speedsters = light taper fartlek on a flatter course...I might suggest running the perimeter loop around The Park down below the JAG school:
-60 seconds at 106-109% followed by 30 seconds slow x 2 
-40 seconds at 109-112% followed by 30 seconds slow x 2   
-30 seconds at a fast but relaxed pace followed by 30 seconds slow x 2   
-20 seconds faster but still relaxed followed by 30 seconds slow x 2
   
*BB = Long SPARTAN as follows:
-2000 (5 laps) on track at 104-106%
-half mile off the track at 100%
-1200 (3 laps) on track at 107-108% or slightly faster
-half mile off at 100%
-800 on track at 110-112% or faster
-half mile off at 100% or faster
-400 on track at 115%
-half mile off at 100% or faster
-200 on track at a fast but relaxed pace!   

SATURDAY October 31 
*Speedsters: Two choices
Men’s Four Miler at Foxfield with chip timing (there’s still time to sign up)
5K Time Trial at the following course options: 1. Sugar Hollow; 2. Locust/Riverview; 3.AHS track on/off      

*BB marathon: Two choices
Two week taper = 20 miles all at AHR (~80% of MP) on a rolling course
Three week taper = 15 miles total as follows on a flat course:
-2 miles at 90-95% of MP
-7 miles at 100% 
-3 miles at 104%
-2 miles faster!
-1 mile at 80%