Workouts Week of August 24

Greetings, Athletes!


I really enjoyed seeing several of you in Bellair on Wednesday morning. It felt so good to once again simply yell out “Way to go!”, as I clapped for you while I walked around the mile loop.


I’ve got some exciting new pandemic proof training and racing plans in the works for the fall that I’ll fill you in on in the coming weeks. Until then, let’s keep it going. 


A fond farewell to Kate Galie and her family, who moved to New Hampshire earlier this week to be closer to her folks and family. We’ll really miss you!    


A few things for the week:

1. For any of you newer folks, who may have joined us just before the pandemic, in the late fall or over the winter, or any of you who wish to brush up on some training and racing tips, I’m having a Half Marathon (Oktoberfest) zoom group informational meeting this Wednesday evening at 7:30pm and a full Marathon (CVM) zoom tips group session this Thursday evening at 7:30. Let Leah know if you’re interested and she will get you the link (ctc.mhmtp@gmail.com). Love to have you join us! 
2. I’m still looking for race day volunteers to spend part of your morning (5:45-8:45) out at beautiful Foxfield helping with the Women’s Four Miler. I need 6 more on Friday (9/4), 3 more on Saturday, 3 more on Sunday and 5 more on Labor Day Monday. It will be very safe! Please text me if you can help. Many thanks!
3. And speaking of, we’ve had a huge response to our new Foxfield grass path pandemic protocol with over 400 of you already signed up to walk or run this beautiful new course. Some of the time slots are filled but there are still some spots open on all four days. And remember: we are doing age group and mother/daughter team awards for those who want to have their time counted (honor system). Love to have you be a part of this historic event.   
4. Keep working on your upper body strength with daily core work. This is VERY helpful for runners. I personally spend about 8-10 minutes each morning working on situps, planks, hand weights and balancing. And I’d like to think it helps me with my walking and running form.      
5. Questions? Injury issues? Motivation tips? Please give me a shout. I’m still very much happy to help. 
6. Happy Birthdays to Maureen (Monday), Sumner (Thursday), Nicolein (Friday) and Leslie (Saturday)!                                                                                                               

Let’s keep it going!
Coach Mark
434-962-1694 (text)


p.s. No video this week but I do hope to see some of you at the zoom meetings on either Wednesday or Thursday! 
 


WEEK of AUGUST 24
*SPEEDSTERS: 
-Those going for the 5K-10K distance = 20-25 miles 
-Those aiming for the Oktoberfest Half Marathon = 25-35 miles


*BOSTON BOUND 
-BB #1 (Virtual) = Moderate mileage week (pre-taper) ~35-40 miles  
-BB#2 (CVM) = “Recovery” mileage week ~30-33 miles total 


MONDAY August 24
*Speedsters = 4-6 miles at AHR with 8 x 15 second hill surges focusing on upper body form with a slow 45 second recovery on between each 


*BB#1 = ~5 miles at 80% of MP with 2 of those miles at 108-109% 


*BB#2 = 4-5 miles at 80% of MP with 2 of those miles at 106-108% 


WEDNESDAY August 26
*Speedsters = Track workout as follows:
-2 x 1000 at 102-103% of 10 miler pace with a slow 3 minute recovery in between each   
-4 x 400 at 108-110% or faster with a slow 90 second recovery in between each   
-2 x 1000 faster than the first set!  


*BB#1 = 7 x 1000 with a slow 3-4 minute recovery in between each 
***Please text me for my suggested paces for your specific goal   


*BB#2 = One more hilly fartlek as follows:
-3 x 4 minutes at 106-108% of MP with a slow 1 minute recovery in between each 
-3 x 30 seconds fast with a 30 second recovery after each
-3 x 4 minutes faster than the first set!
***All over a hilly course.       


SATURDAY August 29 
*Speedsters 5K-10K = 7 miles total with the middle 3 miles as follows:
-1st mile at 100% of 10 mile pace
-2nd mile at 103-105%
-3rd mile faster if you can!
***Flatter to rolling course   


*Speedsters Half = 9 miles as follows:
-1 mile at 70-75% of 10 mile pace
-1 mile at 93% of 10 mile pace
-1 mile at 98% of 10 mile pace
-3 miles at 101-102%
-2 miles faster!
-1 mile at 70-75% 
***Flatter to rolling course     


*BB#1 = Two options on terrain similar to your race course:

1. 2 week taper = 20 miles at 80% of MP with the last 2 miles at 100-104%
2. 3 week taper = 11 miles total with a 8 mile “progression run” as follows: 2 miles at 80-85%/2 miles at 100%/2 miles at 104%/2 miles at 106-107%/2 miles faster/1 mile at 80% 

*BB#2 = 13 miles total as follows on terrain similar to your race course:
-2 miles at 80%
-4 miles at 100%
-3 miles at 104%
-2 miles faster!
-1 mile at 80%   
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