Week of September 14

Hi, Everyone!


Looks like we’re going to have a week full of cool 55-60 degree mornings and even some forties by the weekend. Yippee! You’re all going to start feeling extra fit, as we finally come out of the hottest summer on record! You are to be commended for making it through it. It will pay off!  


*Congrats to all of our Boston Marathoners, who ran their postponed “races” over the past week! 
Some raced it, while others simply enjoyed a long early September AHR run. 
Joan B. (3:10) and Leslie L. (3:31) actually scored sweet p.r.’s, while Brian O. (3:44) ran a nice B.Q. and Captain Harry and Bob J. cruised along the old Three Bridges course to their 26.2 mile finish and Katie P. logged a relaxed AHR marathon. But Kristin H. is the mileage champ with  the longest effort of the week, as she lost track of time and ended up running 29 miles. Say what?! 


Bob Johnson gets the Geico Insurance award, as he was literally side-swiped by a rogue deer speeding across the road, as he was running his marathon! Other than a sore shin, he (and the deer) seem to be okay...    


*We had so many excellent performances at the Women’s Four Miler last weekend! Despite the challenging nature of the grass course and the fact that you had to self time while “racing” solo, so many of you clocked impressive times and several took home blue ribbons in their respective age groups. Here’s just a small sampling:  Jen, Gaby, Lise, Meg C, Meg T., Megan, Sara N, 
Sophie L., Rachel B., Elizabeth, Karen T., and Carol W. to name just a few of the many who ran so well over the grass course. And i loved seeing so many Mother/Daughter teams like the Viccelio’s, Gillenwater’s, Hamms,  Jacksons, O’Connell’s, Raabs and Martha C. and her mother!


Audrey, Cynthia, Nicole and I also had a wonderful turnout of volunteers, including Rick W., Megan M. and Dr. Bob, who helped on all four days! Others who are to be publicly thanked for their early morning help: Marti’, Katie P., Harry, Bill P, Larry, Kristen H., Philip, Courtney, Mike G., Jeffrey, Tim, Jacqui, Anne T., Bernie, Lee and Mark F.         


*I haven’t heard from everyone yet but I know there are a fair number of you, like David F., Janice R. and Ken B,  who finished their CV100K summer journey over the weekend. Way to go! Please let Jen know ASAP along with your shirt size, so we can get that going. Congrats on completing your 5, 10, 15, 20, 25 and 30K legs!          


*I’d love to see as many of you as possible dedicate 6.2 miles of one of your runs this coming weekend to our Special Olympian friends. It’s Pepsi 10K time and they’re inviting you at no charge, as in FREE, to sign up and run the race virtually. I have 2 courses set up if you choose to do one of the Speedsters workouts but you may even choose to do it as part of your long AHR run. So, please sign up and run in support of our hard working S.O. neighbors. Thanks! 


*The Pepsi 10K is the first race of the “Fall Foursome”. I’ll be setting up an 8K, a 5K and a 2 mile time trial for you as the fall proceeds.    


*Those wishing to participate in the Oktoberfest Half Marathon in Whitehall on Sunday October 11 (chip timed), will be hearing from Leah and I in the next week regarding how to enter. As I’ve said, this event is for my athletes only, as I don’t want it to be too large due to the pandemic. Stay tuned for details…


*And speaking of fall races, due to the overwhelmingly positive feedback we’ve received from those who participated in the Women’s Four Miler, we will be running our bookend event, The Men’s Four Miler on October 31. Same course and same format but on one day, instead of four, with more time slots as it will be later in the fall. We should have the registration form up by early next week.  


Hope you all are staying on top of your daily rolling and core work, especially if you are sitting more. Remember: the more you sit the tighter you get.         


Happy Birthdays to Hannah (Monday), Larry (Tuesday), Jeffrey (Friday) and Greg G. (Sunday)! 


Stop by and see me if you need any personalized advice on your fall training and racing. 
Love to see you!
Coach Mark 
962-1694 


WEEK of SEPTEMBER 14 


*SPEEDSTERS: 
-Half Marathoners = 25-30 miles  
-5K-10K racers= 20-25 miles  


MONDAY September 14
*Speedsters = 4-6 AHR miles with 6 x 12 second hill form surges focusing on using your core to lift your knees.    


WEDNESDAY September 16
*Speedsters = 5 x 1000 (2.5 laps on the track or flat road course) with a very slow 3 minute recovery in between each.
I’ll have Leah post my suggested paces on facebook and the blog (url below).    


SATURDAY September 19
*Speedsters = Two options:
Option #1 = Run one of the Pepsi 10K courses (or a course of your choosing) as a hard progression run:
-mile 1 = 98% of 10 mile pace
-miles 2 & 3 = 100-101% 
-miles 4 & 5 = 103%
-mile 6 = faster!


Option #2 (Half Marathoners) = Run the Pepsi 10K as an 8 mile simulator as follows:
-2 mile warmup at AHR
- mile 1 and  2 of 10K at MP (~93% of 10 mile pace)
- miles 3, 4, 5 and 6 at HMP (98% )
- miles 7 and 8 faster!
-1 mile cooldown for 11 mile run total