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Hi,everyone! Hope you’ve been able to find ways to safely navigate this challenging footing. At least we didn’t get as much snow as they were originally predicting. Looks like great temps are coming later this week. A few things of note… The Haven 8K will be held on a new course in Free Union that will take in all of beautiful Chapel Spring Road and then along some of the NYD5K course on Wesley Chapel Road. This is the 3rd leg of the RaceFest series and even if you didn’t run the first two races, it’s not too late to get involved. Signup today, as time slots are filling quickly. Our first edition of “Lessons Learned” is set for Sunday March 7 (4:00-5:00) and “Everything Marathoning” will be the theme. Olympic Gold Medalist Joan Benoit Samuelson, who is a close friend, will be joining us, along with several of my longtime athletes. They will be sharing quick testimonials, on what they’ve learned along the way. This do-not-miss seminar is free on zoom and we will be sending you sign-up details this week. If you’re wanting to compete in our Rivanna Greenbelt Marathon/Half Marathon on March 14, please let Leah know ASAP. rivannagreenbeltmarathon@gmail.com Head UVa TFCC Coach Vin Lananna is starting a monthly town hall gathering, by zoom, to bring athletes, alumni and the community closer together. He used to do something similar back in Eugene and wants this to serve as a way of bridging athletes, alumni and neighbors. The first get together is set for Tuesday March 9 at 7:00pm. A Zoom registration link will be coming soon and I do hope you will join us. It’s going to be fun! I continue to encourage all of you, whether you’re in training or not, to work on your core strength and sitting posture on a daily basis. And, please get in touch with me if you have ANY questions about your training, pacing, scheduling, new injuries or anything else regarding your running. As your coach, I’m here to help...and you’re never bothering me! I feel like we’re at the 21 mile mark of this pandemic marathon...we’re tired but, at the same time, we’re still moving forward and we’re almost there. Until we can see that finish line, let’s keep our running rolling in a positive mode! Cheers, Coach Mark 434-962-1694 (text) WEEK of FEBRUARY 22 *Speedsters RF (those training for the RaceFest series, including the 10 Miler) = 28-35 miles *Speedsters HM (those training for the Rivanna Half Marathon on March 14) = 32-38 miles MONDAY February 22 ***Note: Skip the surges if you’re prone to Achilles, calf or hamstring issues. *Speedsters RF = 4-6 miles at AHR with 5 x 12 second form surges on a moderate hill, focusing on using your core to engage your leg lift strength. Take a slow 48 second recovery in between each. *Speedsters HM = 5-6 miles at AHR with 6 x 12 second form surges on a moderate hill, focusing on using your core to lift your knees. Take a slow 48 second recovery in between each. WEDNESDAY February 24 **I’d suggest using the AHS track for this on/off workout (I’ve enclosed a map of the half mile “off” section...quarter mile out and quarter mile back). If you’d like to use the CHS track please stick to lane 3 and use the opening at the south end as a way to get you half mile “off”(map enclosed too). ***Please use Adrian’s Pace Calculator to determine your specific personal paces for this fun continuous workout. ***Note: please make sure you complete lots of dynamic drills just prior to starting your Spartan. And ease into the actual workout by making your first half lap slower than my suggested pace. *Speedsters RF = “Spartan” as follows (no break in between on’s and off’s): -1600 (5 laps) on at 98-100% of 10 miler pace -half mile off at 93% -1200 (3 laps) on at 101-103% -half mile off at 93% or faster -800 on at 104-107% or faster -half mile off at 93% or faster -400 on at a fast but relaxed pace (no all-out straining!) *Speedsters HM = Spartan same as above but add one more half mile “off” and finish with a fast but relaxed 200 on the track! SATURDAY February 27 *Speedsters RF = 13-16 miles at AHR on a rolling course...hydrate and stay on top of electrolytes! *Speedsters HM = 15-18 miles at AHR...make sure to hydrate and stay on top of electrolytes 
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Hi, everyone!
Hope you were able to safely get in some running over the weekend. If you weren’t able to get in your long run, no worries as you can just pick up where you left off, in two weeks. A few things of note… *The Haven 8K time slots in Free Union (3/6) and the 10 Miler spots at Foxfield (3/27-3/28) are filling up. Sign up ASAP. https://runsignup.com/Race/VA/FreeUnion/TheHaven8KRunforHome https://www.cvilletenmiler.com *Dr. Wilder and I are so excited to be hosting the first of our “Lessons Learned” on Sunday March 7. Each hour-long “Lessons Learned” will feature 10-12 friends and athletes of ours, who will share something valuable they learned in their running journey. Our first edition will have “Marathoning” as it’s theme and we are thrilled that longtime friend Joan Benoit Samuelson (1984 Olympic Gold Medalist) will be joining us, along with several other wonderful local marathon guests. The series will be on Zoom and will be FREE but you must make a reservation ahead of time. Stay tuned for reservation details for our first “Lessons Learned”... *Please see my important note under Wednesday’s workouts regarding running in lanes 1&2 at the beautiful new Curtis Elder CHS track. Thanks! *Plan on racing the Full or Half Marathon on March 14? Let Leah know so we can get you on the list to email you the registration information. *Any new aches or pains? Need to adjust your training plan? Need to figure out your actual race pace? I’m only a text away...and you’re never bothering me! Let’s keep this rolling! Cheers, Mark 434-962-1694 (text) WEEK of FEBRUARY 15 *Speedsters RF (those of you training for some or all of the RF series, including the 10 Miler) = 32 miles or more *Speedsters HM (those training for the Rivanna Half Marathon) = 30-36 miles or more MONDAY February 15 *Speedsters RF and HM = Two options: If you were able to get your long run in on Saturday or not at all = 5-6 miles at AHR with the middle 2 miles at 96-100% of 10 mile pace If you ran long on Sunday = run your normal Sunday mileage. Don’t normally run on Sundays? Then take the day off! WEDNESDAY February 17 ***VERY IMPORTANT: I continue to be so appreciative of you, my athletes, using lanes 3-8 for your workouts at the new CHS track. Our good friend Rodney Redd (CHS Athletic Director) has been so kind in keeping the gates open to the public and all he asks is for us to use the other lanes, so as to not wear out the competition lanes (1 and 2). Simple request for such a generous gift! Thanks. Don’t like running in lanes 3-8? Then head on over to the AHS track, which is a wonderful but older venue. A huge thanks to Deb Tyson for keeping the gates open there too! *Speedsters RF = 1 mile/4 x 800/1 mile with a slow 4 minute recovery after the mile and a slow 3 minute recovery in between the 800’s. I’ll have Leah send you my suggested paces. *Speedsters HM = 1 mile-2 miles-1 mile with a slow 4 minute recovery in between each. I’ll have Leah send you my suggested paces. *Speedsters RF = 10 miles as follows on a rolling course: -2 miles at AHR -1 mile at 94-96% of 10 mile pace -1 mile at 98% -3 miles at 10 mile pace -2 miles faster (102% or faster)! -1 mile at AHR *Speedsters HM = 12 miles as follows on a flatter course: -1 mile at AHR -3 miles at 93% of 10 mile pace (MP) -4 miles at 96-98% -3 miles faster! -1 mile at AHR SATURDAY February 20 “Pace Workout Saturday” *Speedsters RF = 10 miles as follows on a rolling course: -2 miles at AHR -1 mile at 94-96% of 10 mile pace -1 mile at 98% -3 miles at 10 mile pace -2 miles faster (102% or faster)! -1 mile at AHR *Speedsters HM = 12 miles as follows on a flatter course: -1 mile at AHR -3 miles at 93% of 10 mile pace (MP) -4 miles at 96-98% -3 miles faster! -1 mile at AHR Wow! Did we ever have some fantastic performances out in White Hall yesterday morning at the Sugar Hollow Frostbite Four Miler! I was in awe of how well so many of you raced, especially with this new staggered-start protocol. Sophie L. (24:48), Brain C. (25:12), Sara N. (26:04), Anders (24:31), Kiyoko (32:14), Philipo l. (27:05) and Joanna R. (39:55) were among those who had excellent outings. And our RaceFest Series is now in full swing! Here’s just a small sampling of point totals, among our crew, after the first two events: -Andrea W. 18 points -Bob J. 16 -Harry 16 -Bonnie W. 16 -Jeffrey P. 16 -Linda S. 16 -Laura B. 16 -Ashley T. 15 -Suzanna T. 15 -Will M. 14 -Laura S. 14 -Karen D.J. 14 -Kathleen B. -13 -Emily V. 13 -Karen T. 13 -Dan M- 13 -George R. 13 -Bill P. 12 -Katie P. 12 -Jerri E. 12 -William S. 12 ***Next up: The Haven 8K on March 6 (sign up soon, since spots are already filling up). https://runsignup.com/Race/VA/FreeUnion/TheHaven8KRunforHome And a HUGE thanks to Anne C., Audrey and Leah for all their help in organizing this special event. We had close to 200 participants, shattering our old record of 120! And a tip of the cap to Shawn, Ali and Marti for their race day help. The 10 Miler sign ups have begun and Foxfield time slots, especially for Saturday, are filling up fast. Sign up soon. https://www.cvilletenmiler.com Attention March HALF and full MARATHONERS: If you’re interested in racing our full and half marathons on March 15, please email Leah ASAP. rivannagreenbeltmarathon@gmail.com http://rivannagreenbeltmarathon.weebly.com/list.html On a more somber note, all of us who had the pleasure of knowing Cindy Conte are truly saddened by her passing at the way too young age of 68. She was a dedicated runner, who selflessly volunteered at countless CTC events over the years and was always a friendly, welcoming presence at her family’s beloved Michie Tavern. We will miss her very much. And our hugs go out to the King Family, who tragically lost Ruffin, their 23 year old son, this past Tuesday. Adelaide has participated in many of our local races and Cynthia and I had Ruffin in our Sunday School class. So very sad... A time to reflect on just how much our friendships and family truly mean to us. And even though we can’t be together on Wednesdays, seeing so many of you at our new RaceFest series sure has been a lot of fun. I do hope many more of you will consider participating in the next 6 events of the series. Let’s keep it going, my friends and athletes! Coach Mark 434-962-1694 (text) P.s. Happy Birthday to Katie P. this Wednesday! WEEK of FEBRUARY 8 *Speedsters RF (those training for the RaceFest and the 10 Miler) = 30-35 miles (85% AHR/15% faster) *Speedsters HM (those training for the March Half, plus RaceFest events) = 34-40 miles (85% AHR/15% faster MONDAY February 8 *Speedsters RF = 5-6 miles at AHR (~75% of 10 mile pace) with 5 x 12 second hill form surges with a slow 48 second recovery in between each. Do not run these surges if you raced on Saturday. *Speedsters HM = 6-7 miles at AHR (~75-80% of HMP) with 6 x 12 second hill from surges with a slow 48 second recovery in between each. Do not run these surges if you raced on Saturday. WEDNESDAY February 10 *Speedsters RF = -1 mile -4 x 400 -1 mile -4 x 400 Take a slow 3-4 minute recovery after the miles and a slow 90 second recovery in between the 400s. Run the first mile at 107-108% of 10 mile pace and then try to run faster for the second mile! Run the 400s at 110% pace for the first set and faster for the second set *Speedsters HM = -2 x 1 mile -4 x 400 -1 x 1 mile Take a 3-4 minute slow recovery in between the miles and a 90 second recovery in between the 400s (except take a 2:30 recovery after the last 400). I’ll have Leah send you my suggested paces. It’s fine tuning time, so they’ll now be on the fast side! Ease into it by making your first lap of the first mile, slower! SATURDAY February 13 *Speedsters RF= 12-15 AHR miles on a rolling to hilly course. Practice hydration and nutrition throughout. *Speedsters HM = 14-16 miles at AHR on a flatter to rolling course. Hydration and nutrition throughout!  Greetings, everyone!
Hope you were able to get out for at least a walk in this beautiful snow. I loved being outside today! And speaking of, please take extra care when running out on this slick stuff, especially as it gets more packed down and frozen in the early mornings, as the week goes on (Wednesday and Thursday mornings look particularly cold). Shorten your stride, bend your knees, engage your quads and stay off your heels by hitting more in your midfoot. And slow down to a walk on black ice! We have just added one more early time slot for this Saturday’s Frostbite Four Miler, as all 160 spots (a big record) had been filled as of yesterday. So, if you’re interested in participating in the second event of the RaceFest series, signup ASAP! https://runsignup.com/Race/VA/WhiteHall/SugarHollowBridges5and10KRun And while we’re talking about races filling up quickly, the 10 Miler slots at Foxfield are already getting reserved. https://www.cvilletenmiler.com Our running buddy Linda Scandore is speaking at the Center this Tuesday at 3:00 pm about her amazing walk along the Camino in Spain. To signup for this wonderful free presentation go to The Center’s website. https://thecentercville.org/calendar/event/15937 Please text or stop by with any new injury issues or training questions. I’m always happy to help! Happy Birthday to Bernie (today!), Kristen S. (Wednesday… we miss you!) and Ben H. (Thursday) and Ryan S. (Sunday)! Happy and safe running! Coach Mark 434-962-1694 (text) WEEK of FEBRUARY 1 ***NOTE: Please use Adrian’s Pace Calculator for Wednesday and Saturdays workouts. *Speedsters RF (those training for the RaceFest series, including the 10 Miler) = Recovery mileage week: drop your normal weekly mileage by at least 30% *Speedsters HM (those training for the March Half Marathon) = Recovery mileage week: drop your normal weekly mileage by at least 30% MONDAY February 1 *Due to the snow, I’d suggest just getting in whatever safe AHR miles you can. No surges! WEDNESDAY February 3 *Speedsters RF = 8 x 200 in two sets of four, with a slow 200 recovery in between each as follows: -First set at 104-106% of 10 mile pace -Second set at 107-110% *Speedsters HM = Those racing on Saturday = same workout as above Those not racing on Saturday = 5 x 1000 (2.5 laps) with a short 200 meter recovery in between each. Start at 102-103% of 10 mile pace and get faster with each set. SATURDAY February 6 *Speedsters RF = Sugar Hollow race! NOTE: If the race is postponed (to 2/13), due to the parking field still being under snow, then run the following on a rolling to flatter course (not too hilly): -2 miles at AHR -1 mile at 93-95% of 10 mile pace -2 miles at 100% -3 miles faster! -1 mile at AHR 9 miles total *Speedster HM = 10 miles as follows on a flatter course: -2 miles at AHR -1 mile at 95-96% of 10 mile pace -3 miles at 98% of 10 mile pace (HM pace) -2 miles at 100% of 10 mile pace -1 mile faster! -1 mile at AHR Hi, everyone,
Hope you’ve all had a good week. I sure have. I’ll be sending you a video message with all kinds of updates and information on the spring racing scene we have planned for you, so I’ll keep this short. https://youtu.be/vtkWkGZJ9qc **We’re thrilled to be hosting the 10 Miler at Foxfield on the weekend of March 27/28. Yes, it’s grass, yes, there are some chambers and yes, it’s slower but it’s no hiller than the road course and it’s a truly beautiful and very safe setting. It will be two and a half loops with the second loop being slightly different than the first. And remember: racing is all about you versus a course, the elements and the rest of the field! It will be chip timed, so grade it on a curve based on how well you do in your age group. I can’t wait! And, once again, I’d recommend trail shoes (too far for spikes). http://cvilletenmiler.com **If you’re wanting to get involved with the RaceFest 2021 series, I’d encourage you to enter the next event in the series, The Sugar Hollow Frostbite Four Miler, ASAP, as it’s filling up quickly! http://runsignup.com/sugarhollow http://runsignup.com/racefest **NEW and feeling like your personal mileage isn’t up to the current distances I’ve laid out? Please get in touch with me ASAP so I can adjust your mileage to safely bridge you to where we are currently at. Stay safe and be well! Coach Mark 434-962-1694 (text) WEEK of JANUARY 25 *Speedsters RF (RaceFest crew, including the 10 Miler) = 27-32 miles or more (~85% at AHR/~15% faster) *Speedsters HM (March Half Marathoners) = 32-36 miles or more (~85% at aHR/~15% faster) MONDAY January 25 ***IMPORTANT: prone to hamstring, calf or Achilles issues? If so, then skip the hill surges! *Speedsters RF = 5-6 AHR miles with 6 x 12 second hill form surges (no sprinting) with a slow 48 second recovery in between each. *Speedsters HM = 5-7 AHR miles with 6 x 12 second hill form surges (not sprinting) with a slow 48 second recovery in between each. WEDNESDAY January 27 “Patriots”. This continuous workout, which we have done as a group, pre-pandemic, was created by my son Adrian for his athletes at Albemarle…hence the term “Patriot”. It’s a little bit like a Spartan in reverse but is harder in some ways, due to the length of the track section each time. Done in sets, with the expectation that you get faster with each set. The Patriot After warming up and doing your dynamic drills here’s how your Patriot should be executed: -run for 9 continuous minutes off the track at the pace I recommend below -go STRAIGHT onto the track (NO break) for one mile (4 laps) at the faster pace I recommend below. Make sure to ease into the first 200 of the mile. -After your faster mile, take a 4 minute slow recovery before starting your second set ***The CHS, AHS and WAHS tracks are great venues for this off/on workout (lane 3 please) *Speedsters RF = Patriots x 2 (9 minutes off the track at 94-98% of 10 miler pace/1 mile on track at 100-103% of 10 miler pace or faster) *Speedsters HM = Patriots x 2 (9 minutes off track at 94-98% of 10 miler pace/1 mile on track at 100-103% of 10 miler pace or faster) SATURDAY January 30 *Speedsters RF = 11-14 miles all at AHR on a rolling to moderately hilly course *Speedsters HM = 13-15 miles all at AHR on a flat to rolling course (not too hilly) Hi, everyone,
Long annual message is available online, so I’ll just wish Happy Birthdays Leah W. (today), Lauretta and Mrg T. (Thursday)! https://www.cvilletrackclub.org/speedsters-overview.html And, as a heads up, registration has opened for the Sugar Hollow Frostbite Four Miler, the second leg of the RaceFest series. https://runsignup.com/sugarhollow Cheers, Mark 434-962-1694 (text) WEEK of JANUARY 18 *Speedsters RF (those training for any or all of the RaceFest series) = 24-28 miles or more *Speedsters HM (those training for the March Half & other spring races) = 28-32 miles or more MONDAY January 18 *Speedsters RF = 5-6 miles at AHR with 6 x 12 second hill form surges with a very slow 48 second recovery in between each *Speedsters HM = 6-7 miles at AHR with one of the 2 of the middle miles at 100% of 10 mile pace on flatter terrain. WEDNESDAY January 20 ***Make sure to do your dynamic drills before starting your track workout portion of the day. *Speedsters RF = 10 x 300 (¾ of the way around the track) in two sets of five with a rolling/active ( no slow jogging) 100 recovery in between each 300 and a 2 minute recovery in between each set. Run the first set at around 103-106% of 10 mile pace and the second set at 107% or faster! *Speedsters HM = After your 2 mile AHR warmup, hit the track for the following “on/off” Spartan style workout (CHS, AHS and WAHS are perfect for this hybrid workout): -2 x 400 on track at 103-104% of 10 mile pace with a rolling/active (not a slow jog full recovery) -half mile off track at 93-98% of 10 mile pace -2 x 400 on at 104-105% -half mile off at HMP (98% of 10 mile pace) -2 x 400 on at 106% -half mile off at HMP -2 x 400 faster but still in control and relaxed! ***After each 400 set and after each half mile off take a very brief 30-45 second recovery before starting the next section. SATURDAY January 23 *Speedsters RF= 2 x 2 miles in Bellair or on a very hilly course. Run the first 2 miler at around 96-100% of 10 miler pace and the second one at 101% or faster. Take a slow 5 minute recovery in between each. I’ll do my best to remember to mark the course this time! *Speedsters HM = 10 miles total as follows on a flatter course: -2 miles at AHR -2 miles at MP -4 miles at HMP -1 mile faster! -1 mile at AHR This was a week like no other, yet, despite the horrific and unimaginable things we witnessed, in many ways, I feel like we are now an even stronger and closer community than we were before Wednesday. I actually sense that we’re moving forward with strengthened, not weakened, bonds and I find myself, not only taking stock of the freedoms our democracy affords us, but also having an even deeper appreciation for my family and the wonderful people in our community. And I count you, my awesome athletes and friends, among those blessings. Thank you for being such a strong and positive force in my life! Let’s keep moving forward together.
It was so great to see so many of you enjoying the beautiful 5K course out at Foxfield yesterday and many of you had excellent races. I must say that it seems like you all are getting used to racing on grass and your positive attitude, about this new surface, really makes your coach happy! And once again, my rough guess is that you’re adding about 20-30 seconds/mile versus a similar terrained road course. A huge thanks to our volunteers who helped make it happen like Dr Wilder, Deb, Leah, Audrey, Marti’, Katie P., Rick W., Adele P., John, Scott and Sid W., Tim W. and Craig! And a big round of applause to our friends at Foxfield! So, the NYD5K was the first of our RaceFest series and many of our folks racked up a pile of points right out of the starting blocks! To remind you, this is how it works: 5 points for crossing the finish line. 3 points for first in your age group, 2 points for second in your age group and 1 pint for 3rd. Then an extra 3 points for first overall, 2 points for 2nd overall and 1 point for 3rd overall. So, here’s a small sampling of point tallies, after the first race, from some of our folks who had very impressive outings: Andrea W. - 10 points (5 for participation + 3 for 1st in age group + 2 for 2nd overall) Ashley T- 9 Kathleen B. - 8 Jeffrey P - 8 Bonnie W. - 8 Suzanna T - 8 Jason B. - 8 Bob J. - 8 Linda S. - 8 Chris B. - 8 Michael G. - 8 Becky B - 8 Harry L.- 7 Dan M- 7 Megan M- 7 Emily V - 7 Karen D.J. - 7 Melissa B. - 6 Bill P. - 6 George R. - 6 Jerri E. - 6 Next race in the RaceFest series is the “Frostbite Four Miler” out at Sugar Hollow on February 6. Stay tuned for details… I’m still working on my annual long message and hopefully will be getting it to you sometime this week. In the meantime, please call on me with any training questions or any new aches or pains. NEW? Confused? Feeling lost? Don’t understand my workouts? Then please text me or stop by ASAP. I’m really happy to help! Happy Birthdays to Kristen and Becky K. (Tuesday), Jessica Z. (Wednesday), Meg C. (Thursday), Mark F. (Friday) and Leah W. (next Sunday)! I hope to see you in the coming days. Let’s keep this going! Mark WEEK of JANUARY 11 *Speedsters RF (those looking to participate in some or all of the RaceFest series, including the 10 Miler) = 26-33 miles total *Speedsters HM (those wishing to race the Rivanna Half Marathon and other shorter races along the way) = 30-36 miles total MONDAY January 11 *Speedsters RF = 4-5 miles at AHR with 6 x 15 second hill surges (not sprints!) focusing on your upper body form. Take a 45 second slow recovery in between each. *Speedsters HM = 5-6 miles at AHR with 6 x 15 second hill surges (no sprinting!) focusing on upper body form. Take a 45 second slow recovery in between each WEDNESDAY January 13 **SPARTAN time! I’d suggest the track at CHS, AHS or WAHS. For your half mile “offs”: -At CHS it’s roughly a half mile to come off the track and go up to and around the first big circle behind the school and back again. -At WAHS you can come off the track and go up the driveway to the entrance and back again. -At AHS, come off the track and run around the school until you come out onto Lambs Road, where you turn left. Run down Lambs Road for about 50 meters and turn around and come back. ***IMPORTANT: use my son Adrian’s Pace Calculator to figure out your paces. https://www.albemarlexc.com/coach-lorenzoni-s-calculator *Speedsters RF = Spartan as follows: -1600 on the track at 98-100% of 10 mile pace -half mile off at 93% of 10 mile pace -1200 on at 102-104% -half mile off at 93% or faster -800 on at 104-107% or faster -half mile off at 93% or faster -400 on at a fast but relaxed pace! *Speedsters HM = Spartan as follows: -1600 on the track at 98-100% of 10 mile pace (10 mile pace is about 10 second/mile faster than HMP -half mile off at 93% of 10 mile pace -1200 on the track at 102-104% -half mile off at 93% -800 on at 104-106% -half mile off at 93% or faster -400 on at 107-110% -half mile off at 93% or faster -200 on at a fast but relaxed pace! SATURDAY January 16 *Speedsters RF = 10-13 miles at AHR on a rolling to hilly course *Speedsters HM = 12-14 miles at AHR on a rolling to hilly course Greetings, everyone!
I hope it’s been a relaxing week for you... we’ve really enjoyed our three day vacation. There were many bright moments for us and one of the highlights was a 4.5 mile brisk dawn walk with Cynthia and Anne C. through the newly restored historic Blue Ridge Tunnel. Simply amazing! I’d highly recommend it (run or walk) but go early in the day, when there are no crowds, and watch your footing at the start of the east end (Afton) of the tunnel (icy). ***IMPORTANT NOTE: Because of the rains predicted for Thursday and Friday, there’s a very good chance that we will be moving the NYD5K to Sunday (we don’t want to tear up Foxfield parking cars), so I’ve adjusted the week for all of you participating in the RaceFest series. We will make the final decision Thursday morning but my guess is that it will be moved to Sunday. BTW: there are a few spots open for those still looking to join us at beautiful Foxfield! **And I still could use a few more race day volunteers... please text me if you can lend a hand (most likely Sunday morning). Happy Birthdays this week to Lisa D., Joan B. and Leisa G. (all celebrate on Monday), Noelle (Friday) and Ashley S. (Saturday)! I’ll be sending you my annual, start of the year, long message sometime in the coming week. Stay tuned. Wishing all of you, this holiday week, a very happy end to what has been a uniquely challenging year. As your coach, I’m so proud of your positive attitudes throughout 2020. I’m also very grateful for the wonderful help and support I continue to receive from Leah and Harry each week. They make life so much easier! I hope to see many of you at Foxfield, either on Friday or Sunday. Happy Running! Coach Mark 434-962-1694 (text) WEEK of DECEMBER 28 *Speedsters RaceFest (RF) = 20-24 miles (80% AHR/20% faster) *Speedsters Half Marathon (HM) = 29-35 miles (90% AHR/10% faster) MONDAY December 28 *Speedsters RF= 5-6 AHR miles total with a fartlek of 60 seconds (~110% of 10 mile pace) followed by 30 seconds slow x 10 on a flatter course (track would be fine too). Ease into the first one. *Speedsters HM = 5-6 AHR miles with 6 x 12 second flat surface form surges with a 48 second recovery in between each. WEDNESDAY December 30 *Speedsters RF = 5-6 miles with 6 x 12 second flat surface form surges with a slow 48 second recovery in between each *Speedsters HM = Hill surge fartlek loops as follows: Try to find a hilly loop that is close to 1 mile in length (the upper or lower loops of Bellair are perfect) and surge the uphills hard, focusing on using your core/upper body to power and lift your legs, and use the descents as a means to actively recover. Run 3 loops total and try to run each loop faster than the previous, starting with MP-HMP for the first loop. No breaks in between. FRIDAY 1/1 Happy New Year!! The NYD5K is tentatively set for today but will most likely be moved to Sunday, due to potential rain soaked fields. We will make a final decision on Thursday morning. SATURDAY January 2 *Speedsters RF= 1-2 mile taper run *Speedsters HM = 10-13 miles at AHR on a rolling course. Hydrate! SUNDAY January 3 *Speedsters RF = NYD5K (if postponed from 1/1) at Foxfield. Hi, Everyone,
Leah and I have decided to add a half marathon to the Rivanna Full marathon in mid-March, so I’ll be writing mileage and workouts to my weekly training message for those interested in racing a half with chip timing on a certified course. And, just like the marathon, this is an exclusive for you, my athletes, so as to keep the numbers safe and manageable. A few other things… -There still time to enter the NYD5K at Foxfield in reserved time slots -The second event in our RaceFest Series, The Sugar Hollow Frostbite Four Miler (to benefit our friends at the Whitehall Community Center), is tentatively scheduled for February 6. Stay tuned for details. -Congrats to our Josh T., who finished 5th overall at the Hellgate 50 Miler last weekend! *NEW to the group? Confused? Don’t understand some of my terms? Then please get in touch with me ASAP. I’m happy to help! Happy Birthdays this week to Kenny B. (Tuesday), Bill P. (welcome to the Medicare Club) and Anders (Friday) and to Scott D. and Samantha D. (Saturday)! In closing, I’d like to wish all of you and your families a wonderful holiday week. We’re actually doing something we’ve never done before, by closing the shop from Friday through Sunday this week, as this will give us a stretch of three days to relax with some of our family. I’m really looking forward to it and I hope you get to do the same. If I don’t get to see you before then, please know that I continue to count myself fortunate to have each of you in my life and, even though we don’t get to meet like we did pre-COVID, you’re still always in my heart. Hugs and high fives, Coach Mark 434-962-1694 (text) WEEK of DECEMBER 21 **AHR: ~90 seconds-2 minutes slower than 10 mile pace ~90 seconds-2 minutes slower than HMP ~60-90 seconds slower than MP *Speedsters RaceFest (RF) = 25-32 miles (90% AHR/10% faster) *Speedsters Half Marathon (HM) = 27-34 miles (90% at AHR/10% faster) MONDAY December 21 *Speedsters RF = 4-6 miles at AHR with 6 x 12 second flat surface form surges with a slow 48 second recovery in between each. No sprinting (~107-110%) and make sure the first surge is a warmup. *Speedsters HM = 5-7 miles at AHR with 6 x 12 second hill form surges with a slow 48 second recovery in between each. No sprinting (107-110%) and make sure the first surge is a warmup. WEDNESDAY December 23 *Speedsters RF = Cameron Crazies x 4-5. If you can’t make it to Cameron, then find a very hilly loop that’s approximately a half mile in distance and surge the uphills and then recover on the downhills and flats. Try to make each loop slightly faster than the previous one...no recovery in between each loop. *Speedsters HM = 7-8 miles total as follows: 4-5 miles at AHR -1 mile at MP (~30 second slower than your HMP) -1 mile at HMP -1 mile at AHR Please note that I’d like for you to run the 2 mile pace portion on a flatter surface SATURDAY December 26 *Speedsters RF = 8-11 miles at AHR *Speedsters HM = 10-12 miles at AHR...rolling course Hi, Everyone,
This weather has been spectacular but that’s about to end with a cold rain tomorrow and snow on Wednesday. And, due to that predicted snow, I’ve adjusted the week accordingly (see details below). I’m keeping this very brief, as I’m sending you a video message this week (thanks, Leah). https://youtu.be/LZ3a-PmI_xg New and have questions about the workouts, mileage, pacing, etc.? Then please give me a shout ASAP. Happy to help! Coach Mark 434-962-1694 (text) Sitting Tips Video https://www.youtube.com/watch?v=tBSfveEH19g WEEK of DECEMBER 14 *Speedsters/RaceFest = 24-30 miles or more MONDAY December 14 ***Please note that I’ve moved your Wednesday run to Tuesday due to the predicted snow. So, run your normal Tuesday mileage to today (if you normally don’t run on Tuesday, then take today off). *Speedsters = normal Tuesday mileage TUESDAY December 15 (not Wednesday due to snow) *Speedsters = 6-8 miles total with 8 x 400 on the track with a rolling/active (so, not too slow) 100 recovery in between each. Run in two sets of 4. Start at 104-105% of 10 mile pace for the first set and then try to pick it up for the second set. Use Adrian’s Pace Calculator Chart. THURSDAY December 17...this is what I would have had you normally doing on a Monday *Speedsters = 4-6 miles at AHR with 5 x 12 second flat surface surges focusing on upper body form. Nose over toes! SATURDAY December 19 *Speedsters = 3K (200 meters shy of 2 miles) Bellair Loops x 2. Run the first hilly loop at 100-102% of 10 mile pace. Then try to run the next loop faster. Make sure you don’t exert yourself too much on the uphills, especially in the first loop. Maybe more in the 93-95% for the ascents and then you can pick it up on the descents. Take a slow 5 minute recovery in between each. I’ll mark the course for you on Saturday morning and have it ready to go by 7:00. SUNDAY December 20 *Optional: Annual Winter Solstice RTF run, for those interested in running some slower miles on the trails. 7:45am outside Greenberry’s. Heads up: if we get snow on Wednesday, the footing may still be VERY slippery. |
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