Week of October 5, 2020

Hi, everyone, 

I hope you’re continuing to enjoy this absolutely beautiful running weather. I sure have loved getting out in the cool early mornings. 

I continue to really miss physically being with you each week but continue to encourage you to stop by for a mask-to-mask chat about your own personal running regimen. I would especially encourage those of you, who have specific questions about your own individual paces or workouts, to come by. My goal, as always but especially during this time of COVID, is to be as personal a coach to you as possible and the more you reach out, the more personalized and productive that relationship will be. Even though I do this voluntarily, that doesn’t mean I don’t have the quality time to spend, with you, to make sure that I help you get the very best out of your training. Simply put: the more personalized our relationship is, the more I enjoy coaching you! So, please lean on me with any questions or issues. I’m happy to help!    

I’m continuing to work on creating new ways to motivate and stimulate your interest in training and racing throughout this unique and challenging pandemic. I have at least three more very safe races planned for this fall for you, including the Oktoberfest Half Marathon this coming Sunday (please sign up today, if you’re interested in joining us). 

***I’d also encourage ALL of our guys to join us for The Men’s Four Miler on Halloween, over the beautiful grass paths of Foxfield. In addition to age group results and open team results, we will also be holding a new contest this year for top Masters Teams in FOUR different age categories: three person teams for 40-49 year olds, 50-59 year olds, 60-69 year olds and 70-79 year olds. How cool is that?!  Let’s get some three person teams going so we can have some fun competitions going.  

Happy Birthday to our ever positive Martha C. this Tuesday!

And kudos to Captain Harry and Leah for all of their ongoing help!

I look forward to seeing many of you at the race this Sunday. If you aren't racing, I could use a few more volunteers. Please text me at 434-962-1694 if you can help out!

Cheers, everyone! 
Coach Mark 
434-962-1694 (text) 
In person consultations? I’m at the shop (outside) from 9:00 until at least 3:30 everyday, except Sunday 

WEEK of OCTOBER 5
***IMPORTANT: Your personal AHR is around 80% of your MP or 70-75% of your 10 miler pace. The slower you can go, the better you’ll feel on “workout” days!  
**Core and balance work at least 4 days/week!
**Foam roll every day!     

*SPEEDSTERS:
**Oktoberfest Half Marathon = Race week, so taper mileage leading to Sunday’s race  
**Fall Foursome = Race week for 5K time trial  

***WARNING: This is a big week for quality, as close to 40% of your mileage will be faster than AHR! So, make sure to keep it extra SLOW for all of your AHR miles, as you will need to conserve your energy for the “workout” mileage.

MONDAY October 5
*Speedsters = 3-4 miles at AHR with 5 x 15 second hill surges with a slow 45 second recovery in between each.   

WEDNESDAY October 7
*Speedsters = 6 x 300 with a slow 90 second recovery in between each. Start at 107-108% of 10 mile pace and pick up the pace as you progress.       

SATURDAY October 10 
*Speedsters Fall Foursome = 5K Time Trial/Race 
I’ll post maps for three very fast 3.1 mile courses, including an on/off course at AHS on cvilletrackclub.org/speedsters1

​SUNDAY  October 11 
*Oktoberfest Half Marathon!