Week of February 17 | 3K loop Bellair map

Hi, everyone,

I hope you all have had a great weekend. Despite the cold temps, yesterday morning turned out to be a beautiful time for your long runs. I’ve been hearing great reports and I continue to be psyched that the footing has been clear enough for us to have safe and relaxed runs week after week. Hope it stays this way until spring!

*Sneak Preview (3/4) for the Speedsters and any Boston Bound folks not running a marathon this spring: Mile and 800 time trials on March 4. The perfect opportunity to see just how fast you are!  

****IMPORTANT Volunteer call out: The racing season is about to begin and I really could use some help at the Haven 8K on March 7. If you’re racing, then maybe a loved one can lend a hand or if you’re not racing then please let me know if you can help. Thanks a bunch!

*Please call on me if you need to change your schedule around, at the first sign of a new pain, if you’re feeling over-fatigued or any other questions related to your training thing. As your coach, I’m here to help. 

*A huge thanks to Leah and Harry for helping to get my weekly message out to you and for letting you all know about Saturday group runs. 

I hope to see many of you on Wednesday morning.
Let’s keep this rolling. 

Coach Mark 
434-293-3367 (day phone)
434-962-1694 (text anytime)  
 
WEEK of FEBRUARY 17
*Speedsters = 28-35 total miles or more (~65% AHR/35% faster)
  
MONDAY February 17
***Please note to skip the surges if you’re prone to Achilles, calf or hamstring issues. 

*Speedsters = 5-7 miles as follows:
-2-3 at 75% (AHR)
-2 at 100% of 10 mile pace
-1-2 back to 75% 
Try to add 4 x 15 second flat surface surges focusing on upper body form using your arms, backside and gut to lift your legs. Take a 45 second recovery in between each surge. 

WEDNESDAY February 19 
**Please join me at 5:30 am outside the UVa track. 

***EVERYONE (except March marathoners): Most of you (see below) will be doing your workout in Bellair and if you don’t want to run so far back after the workout? Then park in the medical clinic lot (next to Bellair Market), which doesn’t open until later, and meet us down at the start of the workout. 

We will be starting our 3K repeats workout at the top of Bellair (close to the entrance) this week. I’ll explain in detail before we head out from the track and there's a course map attached.  

*Speedsters = 2-3 x 3K with a very slow 5 minute recovery in between each. Experienced Speedsters should go for 3 repeats and those newer can choose between 2 or 3 depending on how you feel. As a point of reference, 3K is 7.5 laps on the track (200 meters shy of 2 miles). 

Run the first 3K around 98-100% of 10 mile pace and see how it goes from there. The goal is to make each 3K faster than the previous. Remember to factor in the hills as this is one hilly course (very much like the 10 miler course), so slower on the ascents and faster on the descents! 

FRIDAY
Post your long run plans on the Speedsters Facebook Group
  
SATURDAY February 22
*Speedsters = 9-10 miles with a 6 mile pace progressive run as follows, at Sugar Hollow or some other relatively flat course (park at the Whitehall Community Center):
-2 miles at 75-80%
-3 miles out to the base of the dam at 97-100% of 10 mile pace
-3 miles back faster!
-1-2 mile cooldown at 75%  

SUNDAY February 23
**Come join us for 4-5 relaxed social miles at 6:45 at Greenberry’s. All abilities welcome.  

___________________________________________________

SAVE THE DATE
Annual Membership Party & Awards Ceremony
Thursday, February 27 from 5 PM – 8 PM
Timberwood Grill, 3311 Worth Xing, Charlottesville, Virginia 22911

Charlottesville Track Club members - please join us for a fun, casual night at Timberwood Grill (the 29 N location). 

Celebrate everyone's running achievements, get psyched for upcoming races, see old friends, make new ones, and enjoy food and drink. Awards such as "most improved runner" and "outstanding community member" will be presented.

We'll have a buffet of heavy appetizers and everyone will get one drink ticket.

The event is FREE for CTC members (including members who sign up that evening) and $10 for non-members.