Week of September 9

Well, we’re off for our Walk across England, so I’ll miss seeing and talking to you over the next three weeks. Please lean on Alec, Audrey, Harry or Leah, depending on what your needs are, for any of the things you would normally come to me about. Here’s their contact information:
 
*Alec- Any training and injury questions- 434-962-2366 or alec@raggedmountainrunning.com   
 
*Audrey- Any nutrition, Garmin or injury questions- 434-962-4332
or audrey@raggedmountainrunning.com  
 
*Captain Leah- communication and “housekeeping” issues. You know how to get in touch with her
 
Also, remember to stay in the middle of the road if you’re racing The Pepsi 10K…bad camber!!
 
Here’s wishing each of you a wonderful and, hopefully, cool three weeks of training. I’ll look forward to seeing you when we arrive back on the 29th!
 
Cheers!
Coach Mark  


WEEK of SEPTEMBER 9
Speedsters:
5K-10K = 20-25 miles
Half marathoners = 30-35 miles or more  


MONDAY September 9
*Speedsters = 4-6 miles at 75% of 10 miler pace with 6 x 30 second form surges on a flat surface with a 60 second jog in between each
 
WEDNESDAY September 11
***Please meet Captain Harry at the UVa track at 5:30am for the following workouts:
 
*Speedsters = Cameron Crazies x 5. Surge all of the ascents and active recovery on the descents. Try to run each half mile loop a bit faster than the previous. I’ll have Leah send you the map of the loop.
***Racing the Pepsi 10K? Then run 3 x Cameron Crazies
 
SATURDAY September 14
*All the best to those of you racing the Pepsi 10K! I’d love to see as many of you as possible run this race, if you can. Stay in the middle of the road!  
 
*Speedsters NOT racing the Pepsi 10K = 5 mile progression run as follows (flatter course):
-1 mile at 98% of 10 mile pace
-1 mile at 100-102%
-2 miles at 103-104%
-1 mile faster!
 
SUNDAY September 15
Come join the social crew for 4-5 relaxed recovery miles at 6:45am at Greenberry’s