Week of October 28

Hi, everyone!

-Congrats to our BB crew, who ran through unseasonable heat and humidity to excellent times at the Peak to Creek Marathon in North Carolina yesterday. Sean (‪2:58‬ p.r. and tops in age group), Captain Harry, who narrowly missed winning his age group by 10 seconds, as he qualified for his 13th straight Boston, Leslie L. (‪3:35‬ and 1st in age group), Teri G. (‪3:44‬ and 2nd in age group) and Andrew Z. (‪3:47‬ in first post cancer treatment marathon) are among those, plus other area runners, like Sophie S. (1st in age group), who had great performances.

**Reminders:
-Meet and Greet with Coach Vin Lananna ‪this Monday (10/28) at 6:30 pm‬ at Ragged
-Jack Fest this ‪coming Sunday (11/3)‬ at Panorama. Can’t make it? Please donate. Thanks!

-A great big happy 69th Birthday to our Linda (‪this Monday‬), who continues to inspire all of us!
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**November marathoners and half marathoners: Please stop by soon, for your race day game plan. I really enjoy these important meetings.

I hope to see many of you this week.

Cheers!
Coach Mark
434-293-3367
434-962-1694 (text)

WEEK of ‪OCTOBER 28‬
*Speedsters:
-5K-10K = 20-30 miles or more
-Half = 30-35 miles or more
70-75% of your total weekly mileage should be run at your AHR (~75-80% of 10 mile pace)

‪MONDAY October 28‬
‪*Speedsters = 4-6 miles at 75% of 10 miler pace with 6 x 15 second hill form surges with a very 45 second jog recovery in between each (optional based on your Achilles and hamstrings… do not do if these bother you)‬

‪WEDNESDAY October 30‬
‪**Please join me at 5:30 am at the UVa track for the following workout:‬
‪“Spartan” (long version)‬
‪-2000 (5 laps) on the track at 98-100% of 10 miler pace or 104-106% of MP‬

‪-800 off at 93% of 10 miler pace or at 100% of MP‬
‪-1600 on the track at 101-103% of 10 miler or 106-108% of MP or faster‬
‪-800 off at 93% of 10 miler or 100% of MP‬
‪-800 on at 103-107 % of 10 miler or 109-112% of MP or faster‬
‪-800 off at 93% of 10 miler or 100% of MP‬
‪-400 on at a fast but relaxed pace (110% of 10 miler or 115% of MP)!‬
‪-800 off at 93% of 10 miler or 100% of MP‬
‪-200 on at your fastest pace but still keep it relaxed…no straining!‬
‪***Please note that 5K-10K folks may cut out the last 800 off and 200 on, if they’d like‬
‪NOTE: Really focus on your FORM each time you hit the track. Lift your feet off the ground by using your core to pick up your knees and drive. Nose over toes (never see your feet hit the ground in front of you)!‬

‪SATURDAY November 2‬
‪***Option if you’re not in training for a specific long-distance race:‬
‪Come join me downtown in racing the Run for Shelter 5K (I’ll be helping to direct it this year).‬

***Speedsters:
*5K-10K racers = 8 miles as follows:
-3 miles at 80% of 10 miler pace
-4 miles at 100-102% of 10 miler pace
-1 mile back to 80%
*Half marathoners = 12 miles as follows:
-2 miles at 80% of 10 miler pace
-2 miles at 93%
-4 miles at 98-100%
-2 miles at 100-102%
-1 mile faster!
-1 cool down mile at 80% of HMP

‪SUNDAY November 3‬
**Group Run from Greenberry's. 4-5 social miles ‪at 6:45 am‬. All welcome!
**Please come join us today, at Panorama, for JACKFEST in raising funds for our neighbors, whose son is battling cancer.