Workouts: Week of December 2

Hi, everyone!
Hope you all had a wonderful Thanksgiving weekend. It sure was nice to have some time off to spend with family and loved ones.  
 
And speaking of, it looks like we had some great times at both Turkey Trots (plus a few out of town turbo charged turkey trotters, like Jeffrey who was 3rd in his age group at a 7000+ person 5K in Charleston, S.C.).
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And I had wonderful volunteer help at the Boars Head event from folks like Kenny, Linda, Marti, Ellen, Brian, Bronwyn, Sana, Christian, Natalie, Dave, Ali, Shawn and Maureen and Kevin O..
We were able to raise an amazing $90,000+ for the UVa Children’s Hospital at this legendary community charity event!    
 
***And while we’re on the volunteering subject, I’m looking for about 8 more folks to help with the Monticello 5K this Saturday morning. Please text me at 962-1694 if you can lend a hand. This is my last ask of the year…I promise!  
 
***Upcoming Wednesday morning season ending events of note:
*December 11- Speedsters/BB Relays!
*December 18- “Fast 5K”! End the year with a p.r.!
Please mark your calendars for these events, as the more folks that participate the more fun.
 
A huge Happy 60th to our Peter T. this Wednesday!  
 
We’re still meeting at 5:45 on Wednesdays and I sure hope to see many of you then.
I love the company!   
See you then!
Coach Mark
434-293-3367
424-962-1694 (text)
 
WEEK of DECEMBER 2

WEDNESDAY December 4
Please join me at the UVa track parking lot at 5:45 for the following workout and to wish our Peter T. a great big happy 60th!
 
*Cameron Crazies x 5. Surge/attack the uphills and cruise on the descents. Goal: try to make each half mile loop a bit faster than the previous! Focus on core form.
Do the circuit five total times.
 
*Racing the Monticello 5K? Then please run 3-5 easy AHR miles with 6 x 30 second flat surface surges at your targeted 5K pace time with a slow 90 second recovery in between each.
 
SATURDAY December 7
***Please join me at Jefferson’s mountaintop for the Monticello Holiday Classic 5K!
Can’t race it? Then please join me as a volunteer.
 
**Otherwise, run some long AHR mileage  
 
SUNDAY December 8
**Please join us at 6:45am for 4-5 relaxed social miles at Greenberry‘s
Hat’s off to Bill, Bernie, Lee, Sarah, Harry, Kathryn, Carol and Rick W., who made it out in the cold rain this morning to keep their old, slow coach company.