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Greetings, my friends and athletes! I’m posting a video message on YouTube tomorrow along with this week’s workouts, so I’ll keep this brief. https://youtu.be/GCnA8ztJJhg -If you’d like to race or run the Oktoberfest Half Marathon (an exclusive for you, my athletes) then please sign-up ASAP, as the spots are filling quickly. Let Leah know if you did not receive an email invite link to the race. https://forms.gle/FiQpNHHToVrLYBfd8 -VOLUNTEER call: And speaking of the Half Marathon, I could use some volunteer help from 6:30-9:30 the morning of Sunday October 11. I only need 4-6 folks total. If you can lend a hand please text me at 434-962-1694 Thanks! -The Men’s Four Miler is almost half filled, so, if you’re planning on running it out at Foxfield on Halloween please sign up soon. https://runsignup.com/Race/VA/Charlottesville/Mens4Miler -Check out today’s Daily Progress for a very informative Covid vaccine question and answer article from our very own Bill Petri. Thanks for that, Dr. Bill and thanks for all the amazing ways you’re helping so many! https://dailyprogress.com/opinion/columnists/opinion-commentary-a-safe-covid-19-vaccine-how-when-will-we-know/article_0017118d-f919-5c90-b54d-4fb9e0fde53e.html -A great big Happy Birthday to our beloved Captain Harry this coming Saturday! No new age, which is a bummer for all the 65-69 guys who keep chasing speedy Harry. I hope you get a chance to watch the video. Let’s keep this going! Happy Running, Coach Mark 434-962-1694 WEEK of SEPTEMBER 28 *SPEEDSTERS -Fall Foursome = 20-25 miles or more -Oktoberfest Half marathoners = 25-35 miles or more MONDAY September 28 *Speedsters = 4-6 very relaxed miles with 5 x 12 second hill surges with a very slow 48 second recovery in between each. Focus on from as you use your arms and core to float up the hill each time. WEDNESDAY September 30 ***IMPORTANT: Make sure you’re still doing PLENTY of dynamics before starting your speed workout! *Half Marathon Speedsters = 5 x 1 mile with a very slow 4 minute recovery in between each. Make sure you pace yourself conservatively on the first one for this long workout. This hard workout is just as much mentally challenging as it is physically tough. Pace yourself! See suggested paces below ...you won’t like them but I’m confident that you will nail them! *Fall Foursome Speedsters = Reverse “Ladder” as follows (all on the track): -400 at 103% of 10 mile pace with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -600 at 103-104% with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -800 at 104-105% or faster with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -1200 at 105-107% or faster with a slow 200 recovery -200 fast but relaxed with a slow 400 recovery -Finish with 1600 at 107-108% or faster! **Heads up: Do NOT blow out the opening 400 and the first 200. Let your body gently ease into the workout so as to let your fibers warm up even more and so you can feel strong for the 800, 1200 and 1600. Float on those in between 200’s...no straining! SATURDAY October 3 *Speedsters: -Fall Foursome = 7 miles total with the following “16-8-4” workout in the middle on a flatter course: 16 minutes at 93-98% of 10 miler -2 minute slow recovery -8 minutes at 103-105% -2 minute recovery -4 minutes 108-110% or as fast as you can comfortably go! -Half Marathoners = 7-8 miles total with a perfectly executed 3 mile progression effort (in the middle) on a flatter course as follows: -mile 1 at 99-101% of 10 mile pace -mile 2 at 104-106% -mile 3 faster (107% or faster)! This should be a hard effort focusing on making the last half much faster than the first. I’d like to see your total time average be somewhere around 106%. Think of it as a controlled time trial/race! FLATTER course please. 
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