Week of September 13, 2021

Greetings, my athletes!


It sure was great to be back at the UVa track last Wednesday and, as an extra bonus, what a treat it’s been to have such cool mornings this past week, especially on Wednesday and Saturday.


A few reminders:


Run extra slow on your recovery days! Anywhere from 70-90% of your total weekly mileage should be run at your AHR. The slower you run for these miles the better you’ll feel on your hard/quality days. Fatigue is the leading cause of running injuries and burnout.


Foam roll every day of the week, especially on your non-running days.


Stay hydrated throughout the day (70-80 ounces) and hydrate throughout your Saturday run.


Keep working on your upper body strength and balance (core).


Need to shift your long run to Friday? Then please consult with me on how to safely do so as we adjust your Wednesday workout.


New and feeling lost? Please text or stop by ASAP.


New ache or pain? Get in touch with me ASAP. I hate hearing about your injury from someone else, who saw it on Facebook...I can’t help you if you don’t let me know. As your coach it’s my responsibility to be your first point of contact. Thanks!


UVa home cross country meet at Panorama this Friday at 5:15.


Happy Birthdays to Hannah G. (Tuesday), Larry (69 on Wednesday!) and Jeffrey (74) on Saturday)!


And a big welcome back to Larry! We’ve really missed you while you’ve been recovering from your surgery.


I hope to see many of you at the UVa track this Wednesday!


Cheers,
Mark
434-962-1694 (text)
Or stop by (I’m in most days from 9-2)


WEEK of SEPTEMBER 13
*Speedsters 5K-10K = ~25 miles
*Speedsters October Half = ~30-35 miles
*Speedsters November/December Half = ~30 miles


MONDAY September 13
*Speedsters: 4-7 miles AHR miles (half marathoners run on the longer side) with 6 x 12 second hill form surges with a 48 second slow recovery in between each.


WEDNESDAY September 15
**Please join us at the UVa track at 5:30am for the following workouts.
**Track Etiquette reminder: Always be ready to shift over to lane 2 (to your right) when your teammates come up from behind saying “track”, which is a polite way of saying “give way”.
We also have a group of folks that are just running some AHR social miles too.
“Patriots” as follows: Run for 9 minutes off the track at HMP (98% of 10 mile pace) or faster and then immediately (no break) come onto the track for 1600 (4 laps) at a much faster pace (10K or faster). I’d suggest running the last few minutes of the “off” section actually on the track so you’re ready to go straight into your faster 1600 track portion.
*Speedsters not racing the 10K (including October half folks) = Run 2 Patriots...take a 4-5 minute slow recovery in between each. Run the second one faster than the first!
*Speedsters racing the Pepsi 10K = 5 laps of 15 fast-15 slow pickup surges. Run the 15 second surges at 5K pace or slightly faster. Stay in the outside lanes.
*Speedsters November/December Half = 1 Patriot plus half of a second one (just run the 9 minutes off for the second one but at a faster pace than the first one). Take a slow 4-5 minute recovery in between each.


SATURDAY September 18
*Speedsters = Pepsi 10K!
*Speedsters 5K-10K not racing = 8 miles total as follows:
-4 miles at AHR
-3 miles at 10 mile-10K pace
-1 mile at AHR
*Speedsters October Half not racing = 10 miles total as follows: (on a course similar to the terrain of your race)
-5 miles at AHR
-2 miles at HMP
-2 miles faster!
-1 mile at AHR
*Speedsters November/December Half not racing = 10 miles total as follows (on a course similar terrain to your race course):
-6 miles at AHR
-1 mile at MP
-1 mile at HMP
-1 mile faster!
-1 mile at AHR