Week of September 7

Hi, everyone, 


I’ll keep this short since I’ve got a video message for you this week.
https://youtu.be/8CdCN-ieTyI


(also available on facebook group)


I hope those of you who haven’t made it out to Foxfield to experience the new grass course will join us tomorrow morning. Most everyone has been loving it! We still have spots open in the 6:15 and 6:45am slots. Also, I could use 2 more volunteers for tomorrow morning...please text me if you can help. Thanks!


And all the best to our crew racing their Boston Virtual over the coming week. Joan already has her time in the bank, as she clocked a 3:10 p.r. beauty at the Western Albemarle track this morning! 


**Attention Central Virginia 100K folks: Please let Jen know if you’ve been logging the miles of the first 5 legs.  


*Speedsters not racing the Half Marathon: I’ll be setting up four races this fall and calling it the “Fall Foursome”. They will be a 3K, 5K, 8K and 10K. All measured and marked courses with age group results. Stay tuned for details.    


And Happy Birthdays to Kathryn (Tuesday), Jeanine (Friday) and Binyong (Friday)!


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


WEEK of SEPTEMBER 7
SPEEDSTERS:
*5K-10K crew (those looking to race our “Fall Foursome”) = 20-25 miles
* Oktoberfest Half = 30-35 miles  


MONDAY September 7
*Speedsters = 4-6 miles at 75% of 10 mile pace. 


WEDNESDAY September 9
*Speedsters = 12 x 400 (track or flat course) with a rolling and active 100 recovery in between each. Break into three sets of 4 as follows:
-1st set at 100-101% of 10 mile pace  
-2nd set at 103-104% 
-3rd set faster!  


SATURDAY September 12
****Speedsters: Long AHR Saturday 
*5K-10K = 9-11 miles at 70-75% of 10 mile pace. Hiller course. Hydrate! 
*Half Marathoners = 15-17 miles all at 70-75% of 10 mile pace. Hillier course. Hydrate throughout!