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Hi, everyone!
As I sit at my desk looking out at the early morning rain, I’m feeling optimistic. Optimistic about the fact that it’s looking like tomorrow may signal the end of rainy weather for the next week. And optimistic about the future, for even though the virus is still very much all around us, I’m beginning to feel a bit like, thanks to the vaccines really starting to flow, that we just might be able to get back to our weekly group runs (maybe with slightly different protocols) sometime in the late spring or early summer. I could be wrong but I’m feeling hopeful. Fingers crossed… In the meantime, thanks for continuing to have such positive attitudes throughout this unique year-long journey. That always makes your coach feel optimistic and happy! A few things… *Only a handful of time slots are available for this Saturday’s Haven 8K. https://runsignup.com/Race/VA/FreeUnion/TheHaven8KRunforHome *Sign-ups for our first edition of “Lessons Learned” (Everything Marathoning) have been going great. If you haven’t already signed up, please think about joining us next Sunday. My goal is to make it informative and fun! https://www.raggedmountainrunning.com/lessons-learned.html *And I’d also love to have you join us for Coach Vin’s first “Trackville Talks Outside the Oval” on Tuesday March 9. I’ll send you sign-up information when it’s available. *If you are interested in running our Marathon or Half Marathon on Sunday March 14, please let Leah know ASAP, as we’re trying to get everyone signed up this week. *New? Then please give me a shout, so I can safely get you engaged in where we’re at with our training. *Big Happy Birthdays to Russell S. (joining the “70 Club” on Monday!), Theresa B. (Wednesday), Allie P. (Saturday), Sara N. and Craig T. (next Sunday)! In closing, I’d like to shout out a huge thanks to Leah and Harry, for all their wonderful volunteer efforts in keeping us so well informed each and every week! Happy running, Coach Mark 434-962-1694 (text) WEEK of MARCH 1 For those in training for a spring race(s): ***IMPORTANT NOTE: Most of your weekly mileage should be run at a VERY relaxed, slow and peaceful pace. This AHR (Aerobic Heart Rate) “conversational” pace should be at least 90 seconds-2 minutes SLOWER than your 10 miler pace and at least 60 second slower than your MP. https://www.albemarlexc.com/coach-lorenzoni-s-calculator *Speedsters RF (those training for any of the RaceFest series events, including the 10 Miler) = Recovery week, so in the 18-24 mile range (70% at AHR/30% faster) *Speedsters HM (those training for the Rivanna Half Marathon) = Taper week, so around 20-25 miles (75% AHR/25% faster) MONDAY March 1 *Speedsters RF = 4 miles total with 1 of the miles at 103% of 10 mile pace *Speedsters HM = 4-5 miles total with 1 of the miles at 103-104% of 10 mile pace on flatter terrain WEDNESDAY March 3 *Speedsters RF = 10 x 400 at 107% of 10 mile pace or faster with a slow 200 recovery in between each. If racing “all out” on Saturday, then drop to 5 x 400 *Speedsters HM = 10 x 400 at 107% (or faster) of 10 mile pace with a slow 200 recovery in between each. If racing “all-out” on Saturday then drop to 5 x 400 SATURDAY March 6 *Speedsters RF = two options (6-8 miles total): Haven 8K as a race or pace workout Workout as follows on hillier terrain (Bellair?): 2 x 2 miles starting at 98-100% of 10 mile pace and getting faster with each 2 miler. Take a slow 4 minute recovery in between each *Speedsters HM = two options (7-8 miles total): Haven 8K as a race or pace workout (5 miles at HMP-10 mile pace or faster) Workout as follows (on flat terrain): 2 x 2 miles at 102-103% (or faster) of 10 mile pace with a slow four minute recovery in between each.
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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  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!  |
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