Workouts: Week of November 25

Hi, everyone!

Just starting to hear results from our Philly athletes and the early reports are mighty impressive:
Jason B. (2:44 and a 17 minute p.r.!), Shawn and Ali (2:50 marathon debuts!) and Katie P. (3:31!).
Wow! Way to go!
And we had several excellent efforts at the 4th Year 5K and Kelly Watt 2 Miler too (Jen, Bob, Ian, Scott, Leah, Harry to name a few).

-A bittersweet, fond farewell to our dear running friends Kristen Santos (moving to western Carolina) and Natalie Kretzer (moving to NYC). We’re going to really miss you!

-Attention Boston Bound March and April folks: I’ve enclosed, in your coaches very own handwriting, my base-building suggestions for the next five weeks (through December). This will save me time with typing over the next few weeks. Please refer to it as we proceed and call on me with any questions. Hope you can read my printing!

-TIME CHANGE: We’re moving to our holiday end of the year Wednesday morning time to 5:45 this week.

-And speaking of end of the season, please mark your calendars for our fun Wednesday Relays on December 11 and our super-fast Speedsters/BB 5K on December 18 (I’ll be breaking you all into pace zip code groups for extra efficient racing)! And Rick’s Winter Solstice RTF run on Saturday December 14.

-VOLUNTEER call: I still could use about 10 more folks to help me with the Boars Head Turkey Trot (for the UVa Children’s Hospital) this Thursday morning from 8:15-10:00Thanks a bunch! I’ll also be needing some folks for the Monticello Holiday Classic on December 7th but that’s not as time urgent as this week’s event.

Turkey Trot Volunteer Signup

Monticello Holiday Classic Volunteer Signup

-Happy Birthdays this week to Karen D.J. (Monday) and Heidi J. (Thursday)!

I really hope to see all of you this week…if not, then here’s wishing each of you, my beloved athletes a peaceful and restful day on Thursday!

I’m truly grateful for the wonderful experience of coaching you and sharing the special friendships we have with each other.
Thanks!
Coach Mark
434-293-3367
434-962-1694 (text)

WEEK of NOVEMBER 25
*Speedsters racing on Thursday = 4 miles with 5 x 15 second flat surface surges on Monday, easy 3-4 miles on Wednesday and 4-5 AHR miles (75% of 10 miler pace) on Saturday.

WEDNESDAY 11/27
**Please join me at 5:45am (note time change) at the UVa track for the following:

Option #1: 12 x 400 in three sets of four as follows:
1st set at 100-103% of 10 miler pace with a 150 recovery in between each
2nd set at 104-105% of 10 miler pace with a 100 recovery in between each
3rd set at 107% or faster with a 50 meter recovery in between each!
I’ll have cones at every 50 meters.

Option #2: For those racing a Turkey Trot or simply looking for some relaxed miles = AHR social miles

THURSDAY
Go, Turkey Trotters!

SATURDAY November 30
**Those who raced on Thursday = 4-5 relaxed miles

**Those who did not race on Saturday = long AHR run (75% of 10 miler pace)