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Hi, everyone,
I’m getting this out early to you, as we’ll be in Atlanta for the Olympic Marathon Trials and won’t be back home until late Sunday evening. Here’s wishing our Charlie, Jenny and Rachel and all our other local friends a successful marathon on Saturday! ***I’ll be posting live updates, with photos and videos of our locals, to our Ragged Mountain social sites throughout the race. https://twitter.com/coachzoni https://www.instagram.com/raggedmountainrunning -And all the best to those of you racing at Sugar Hollow on Saturday. ****IMPORTANT Volunteer request: I still need about 15 more folks (I’ve only heard from four of you thus far) to help me with the Haven 8K on March 7th. This is a cause very near and dear to my heart, as I was on the original board of directors that opened the doors to this special building. Please help, if you can (just text me). Thanks so much! Also, please enter the Haven 8K if you haven’t been already done so. We still need 50 volunteers too, if you have a loved one that can help us on race day. Thanks. ***Time Trial Day for our Speedsters and BB folks (not in training for a marathon) this Wednesday. Don’t shy away from a very cool opportunity to see what you can do for a mile (and maybe the 800 too). I hope to see a bunch of you then! Coach Mark 434-962-1694 (text anytime) WEEK of MARCH 2 *Speedsters = Recovery mileage week, so please drop your current weekly mileage by at least 30%. (85% AHR/15% faster) MONDAY March 2 *Speedsters = 4-5 miles at 75-80% of 10 miler pace with 5 x 12 second hill form surges (moderate hill) with a slow 48 second recovery in between each. WEDNESDAY March 4 **Please meet me outside the UVa track at 5:30am for the following workouts: *Speedsters = Time Trials Day!! After a 2 mile warmup and lots of dynamics and strider surges you will be ready to start your mile time trial: -Mile (4 laps): As a gauge, you can estimate that your mile time should be at least 25-30 seconds faster than your 5K pace. From there, know that you will need to run the first half lap slower than that mile pace. So, ahead of time, do the calculations for what you need to be at 50 meters, 100 meters, 150 meters and 200 and 300 meters (I will have cones at each mark). After the first 300 meters you can begin to start picking up the pace. After the half way mark (800) you want to be really pushing the pace! I’ll be starting you in broader pace groups. For those of you wishing to go for a fast 800 time too: Take a 20-25 minute slow recovery after the mile and then run more dynamics before starting your 2 lap time trial. ***If you absolutely, positively don’t want to do the mile time trial (which I would encourage you to try) you may do the following workout: 12 x 400 in 3 sets of four. Run the first set at 103-104%/ 2nd set at 107-109%/ 3rd set faster! Take a 90 second recovery in between each 400 and a 2 minute recovery in between each set. SATURDAY March 7 *Speedsters = two choices (I would much prefer that you run the Haven 8K as it will give you that much valued “race” experience and will also give you a VERY accurate read as to what your current fitness level is going into the race season). A. The Haven 8K as a hard and fast progression run. Start at 98-100% of 10 mile pace and pick it up with each mile, keeping in mind that the ascents will obviously be slower. 8-9 miles total with 2-3 mile warmup and 1 mile cooldown. B. 8 miles total as follows: -2 mile warmup at 75-80% of 10 mile pace -5 mile progression run on a rolling course (no Riverview!), starting at 98-100% and getting faster with each mile. Really push the pace over the last 2 miles. -cooldown for 1 slow mile SUNDAY March 8 **Please come join us at 6:45am for 4-5 relaxed and social miles from Greenberry’s
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Hi, everyone!
Excellent workouts in Bellair last Wednesday. I was very impressed with how everyone seemed to negative split as they progressed with their hilly 3K loops around the challenging Bellair neighborhood. Cynthia did many of her workouts on that iconic loop in preparation for the 1984 Trials and so did Rachel Ward, as she prepped for the 2012 and 2016 Trials and now Charlie and Rachel B. have done the same for their run at the 2020 Trials this coming weekend. Each would agree that it doesn’t build your ego but it sure as heck builds your mental toughness and hill strength. So, if it’s good enough for our Olympic Trials athletes, it’s good enough for my Speedsters and Boston Bounders! Now, back to the track this week! *I’m still looking for folks to help me with the Haven 8K on March 7th. Racing? Great, but then maybe a loved one can lend me a hand. Please let me know. Thanks! *Reminder: Next Wednesday (3/4) is our Mile and 800 time trials! This will be for Speedsters and BB folks (not training for a spring marathon). Here’s your opportunity to see how fast you are. *NEW? Feeling lost? Can’t figure out what my workout lingo means? Then please, by all means, get in touch with me before Wednesday as I really want you to have a positive experience with this group training. *Racing this weekend? Then please see the important note under Wednesday’s instructions. I love that Sugar Hollow 5K and 10K and it’s all in support of our wonderful Whitehall neighbors, who are so generous to us throughout the year by allowing us to use their great parking area! Happy Birthdays to Andrew Z. (Monday), Bonnie (Wednesday) and Jason B. (Thursday)! I hope to see another huge crowd of you again this Wednesday. Temps and footing look great! Let’s keep it rolling! Coach Mark 434-293-3367 434-962-1694 (text anytime) WEEK of FEBRUARY 24 *Speedsters = 25-35 miles or more (85% AHR/15% faster) MONDAY February 24 ***Skip the surges if you’re prone to calf, Achilles or hamstring issues. *Speedsters = 5-7 total miles with 5 x 12 second hill form surges with a slow 48 second recovery in between each. Moderate hill (not too steep)… focus on using your core to lift your knees. WEDNESDAY February 26 ***Please join me at the UVa track at 5:30 am for the following workouts IMPORTANT: Those racing at Sugar Hollow on Saturday should skip the Spartan and simply run 8 x 200 at race pace with a slow 200 recovery in between each. ***Those headed to Atlanta to watch the Trials and then race on Sunday should do the following: -200s if you’re “racing all-out” on Sunday -run the Spartan (or a portion of it) if you’re running the Half marathon as a “workout” *Speedsters = “Spartan” as follows: -1600 on the track at 98-100% of 10 mile pace -800 off track at 91-93% of 10 mile pace -1200 on at 102-103% -800 off at 93% -800 on at 104-107% -800 off at 93% -400 on at 108-110% or faster -800 off at 93% -200 on at a fast but relaxed pace! THURSDAY February 27, 5-8 PM Annual Membership Party & Awards Ceremony Timberwood Grill, 3311 Worth Xing, Charlottesville, Virginia 22911 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. SATURDAY February 29 ***All the best to our teammates Rachel B., Jenny G. and Charlie, to Winslow’s daughter Olivia and to all of our local friends, who will be racing in the U.S. Olympic Marathon Trials in Atlanta today! ***And all the best to those of you racing the Sugar Hollow 5K or 10K! *Speedsters = 14-17 miles or add 1-2 miles to your most recent long AHR run. This should be a very relaxed AHR run at 75-80% of 10 mile pace. If you’re not racing anything beyond 10K this spring, then I’d recommend going 10-12 miles. Hydrate and replenish electrolytes throughout the run. Please do not run this on a totally flat course.  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.  Hi, everyone,
Way to execute your Spartan workout last week… I was very impressed! A few quickies: *Remember my 24 hour rule: Please get in touch with me within 24 hours of first noticing a new pain cropping up, especially if it’s only on one side of your body. *Work on your upper strength core work at least 3-4 times/week…. even I do! *Please carefully read my workout instructions each week, especially my suggested paces. Some of the new folks were saying at the workout last week that they were “confused”, which is the opposite of what I’m trying to accomplish for you, my athletes. Please use Adrian’s pace calculator to figure out your paces ahead of time and if you still have questions please text or call me BEFORE Wednesday morning. I’m happy to help clear things up! *Looks like our warmest Wednesday morning in a while this week (~50-53 degrees as of now). Maybe even shorts weather. Please bring a water bottle (I’ll transport to the course) and don’t forget your headlamps, as we’re back out on the road. *Happy belated 50th to Marti’ and wishing happy ones this week to Kristin S. (Monday), Ben (Tuesday), Rob M. (Thursday) and Macy (Saturday). I hope to see many of you out to join us on Wednesday! Coach Mark 434-293-3367 434-962-1694 WEEK of FEBRUARY 3 *Speedsters = Recovery Mileage Week, so drop your currently weekly mileage by ~20-25% (55% AHR/45% faster) Remember: your AHR should be ~75% of your 10 miler pace *BB March = ~50 miles or more (60% at AHR/40% faster) MONDAY February 3 ***IMPORTANT: Skip the “surges” if you’re prone to Achilles, calf and hamstring issues. *Speedsters = 5-6 miles at 75-80% of 10 miler (AHR) but with 2 of those miles at 95-100%. Then add 5 x 12 second flat surface form surges with a very slow 48 second recovery in between each. These surges are a form of upper body strength work, as you focus on engaging your core (backside, gut and arms) to lift your legs. WEDNESDAY February 5 ***IMPORTANT: Please bring your head lamp or flashlight, as we’ll be back out on the road again (all groups except BB March, who will be on the track). ***Please join me at the UVa track at 5:30 am for the following workouts: *Speedsters = “Rolling Road Repeats” (RRR’s) as follows: -warmup for 2 slow and very relaxed AHR miles (start the warmup with 2 laps on the track in pace groups before heading out onto the road) - meet me at the corner of Emmet and Lewis Mountain Road after the warmup -we will do our dynamic drills in the Alumni Hall parking lot -Then run the following loop 3 times: Go up Lewis Mountain Road (uphill), turn right onto Cameron (steep downhill), then left on Minor (hard uphill), then left on Alderman (slight up and then down… please stay on the sidewalk) and then turn left onto Thomson (long gradual all downhill) and proceed all the way down to Emmet (finish of loop). -First loop (~1 mile) at 100-102% of 10 mile pace -2 nd loop at 102-103% or faster -3 rd loop faster! Take a brief 60 second recovery in between each loop. **Please note, that I’ll have Leah send you my map of the course and I’ll have cones at the 200, 400, 800, 1200 and 1600 marks along the loop, so you can gauge your pace as you proceed over this hilly course. FRIDAY February 7 ***IMPORTANT: Thanks for getting your group run location on Facebook speedsters group - http://facebook.com/groups/cvillespeedsters (if you made a request to join the private group last week and it wasn’t accepted please try again, thanks!) SATURDAY February 8 *Speedsters = Please meet me at Riverview at 7:00 am, all warmed up and ready to go for the following pace workout: -1/2 hilly mile out of the park (on road) at 95-100% of 10 miler pace -1 flat mile loop in the park at 103% Run this loop a total of 3 continuous times (no break after each 1.5 mile loop) and try to get faster with each loop. I’ll have the course marked for you. SUNDAY Come join us for 4-5 relaxed and social miles at 6:45 am at Greenberry’s. All paces welcome! |
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