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Hi, everyone!
Way to go to all of our folks, who raced so well at the Park to Park Half over the mountain yesterday morning. We had several of our crew with high age group scores, including podium placers Joan B. (1st AG and 5th overall woman!), George R. (1st), T.J. Wilson (2nd), Kristen K. (2nd in 1:40 flat and 8th overall woman!), Janice D. (2nd), Jaime (3rd), Steve R. (3rd), Larry (3rd) and Andrew Z. (3rd). Plus, we had some sweet comeback performances from folks like Marti and Noelle! I do hope many of you will join us this Saturday out at the beautiful Chapel Spring Farm for the BBBS 5K or 10K. Your support of this wonderful organization personally means a lot to me and the courses (your choice) are stunning. This is the second to last event in the 2021 RaceFest series. There's still time to sign up. https://blueridgebigs.org/bbbs-10k-5k-run-or-walk ****And, speaking of, I could use a few more race day volunteers. Please text me if you can lend a hand. Thanks! The next and last event in our RaceFest series will be the Bruce Barnes Mile (chip timed) on Saturday June 12. Mark your calendars for this all-downhill mile. I’m going to give you, my Speedsters crew, a three week break after this weekend and then start back up in late May (all of our folks should be vaccinated by then) with our weekly Group Workouts (on May 26). Yippee, as I’ve REALLY missed our Wednesday morning gatherings over the past 13 months! Congrats to “Grandma” Natalie and “Grandpa” Dave Krovetz on the birth of granddaughter Julia! And Happy Birthdays this week to Jenny G. (Thursday) and Suzanna T. (50 on Friday!). And a great big “THANK YOU” to Leah and Captain Harry for helping with so many things in keeping us on the go throughout the pandemic! Call on me with any questions...I’m always happy to help! Coach Mark 434-962-1694 (text) WEEK of APRIL 26 *Speedsters RF = race week! *Speedsters HM = this is the ever critical “recovery week”, so runs in the 2-3 mile range and no longer than 4 miles this coming Saturday (5/1). MONDAY April 26 *Speedsters RF = 4-5 miles total with 2 of the miles at 98-102% of 10 mile pace (flat terrain) WEDNESDAY April 28 *Speedsters RF = 4-5 miles total with a fartlek of 30 seconds at 107-109% (~5K-2 mile pace) with a slow 30 second recovery in between each x 10. Flatter course please or far outside lane of the track. SATURDAY May 1 *BBBS 5K/10K! Hope you can come join us in supporting our Big Brothers-Big Sisters neighbors!
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Hi, everyone, We sadly said goodbye to fellow runner Pattie Workman, who succumbed to cancer this past week. Pattie was a wonderful friend to so many in our community and personally helped me for years with volunteering to check all of the guy’s blood pressure each week for the Men’s Four Miler Training Program. She will be missed very much, as she was such a kind, caring and thoughtful person. Our thoughts are with her husband Harold… https://www.cvilletrackclub.org/patty-workman.html I was thrilled to see so many of you out at beautiful Panorama to support VIA at the Run for Autism on Saturday. It was an absolutely perfect weather day for a 2 mile jaunt over the rolling grass paths of this iconic course. Some raced, while others simply enjoyed cruising over the hills while enjoying the gorgeous scenery. https://www.cvilletrackclub.org/2021-run-for-autism.html Almost every one placed in the top three of their age group, which was very cool and here’s a list of our ten impressive age group blue ribbon winners: -Andrea W. -Bonnie W. -Vicki T. -Jeffrey -Katie R. -Will M. -Anne C. -George -Linda S. -Captain Harry Second place folks included Rachel L., Karen H., Dan M., Erika, Peter T., Larry and Cynthia. Very impressive! And a huge thanks to Megan, Natalie, Kristen H., Marti’, Rick, Audrey and John L. for all their wonderful volunteer help! Next up in the RaceFest series is the BBBS 5K & 10K on May 1st, which will be in support of our friends at Big Brothers-Big Sisters. This is one of those rare events where you have a choice of distances. In fact you can even decide while in the middle of the race, depending on how you feel, which distance you’re up for. What a bonus! The course is a mix of hills and flats, as it runs over the gravel roads of beautiful Chapel Spring Farm in Free Union (10K folks will also do about a mile on a paved section of Wesley Chapel road). I do hope you will join us for this next leg of the series. https://blueridgebigs.org/bbbs-10k-5k-run-or-walk As always, I’ll be looking for race day volunteers. Please text me if you can lend a hand. Thanks! It’s been fun to check the RaceFest standings after each race, as so many of our folks are near or at the top of the OVERALL leaderboard! Here’s just a small sampling of where things are currently… Bill P., Jeffrey P. and Captain Harry all tied up at the TOP of the overall men’s division with 40 points! Andrea in 2nd place overall in the female standings with 42 points! Linda in 3rd overall with 40 points, Bonnie in 4th with 39 points and Vicki right behind with 38! Will M. is climbing fast with 34 points, as is Pat B. with 31 points. On a side note Roni Jennings is looking for someone to share shuttle logistics at the Park to Park Half. She will be starting at 7:15 and finishing around 9:30. Just text me if you can help. Thanks! Happy Birthday this week to Gaby G., who celebrates on Thursday! And congrats to Scott and Mary Claire Smith who, as of yesterday, are now the proud grandparents of a baby grandson! Hope everyone has a great week! Coach Mark 434-962-1694 (text) WEEK of APRIL 19 *Speedsters RF (those looking to race the remaining three RaceFest events) = 25-30 miles *Speedsters HM (those looking to race the Park to Park Half this coming weekend) = Race week so follow my suggested mileage below MONDAY April 19 *This would normally be the day of the Boston Marathon (Patriots Day) *Speedsters RF = 4-5 miles *Speedsters HM = 4 miles with the middle 2 miles as follows: 1st mile at MP/2nd mile at HMP WEDNESDAY April 21 *Speedsters RF = Cameron Crazies x 5. Run this fartlek style workout on Cameron and Bollingwood or find a very hilly half mile (roughly) loop. Surge hard on the uphills, focusing on upper body form, and then use the descents as a way to actively recover. Try to run each half mile loop faster than the previous (no break in between loops..continuous) *Speedsters HM= 3-4 miles with 6 x 15 second light pickup form surges on flat terrain with a slow 45 second recovery in between each SATURDAY April 24 *Speedsters RF = 9-10 miles as follows on a rolling/hilly course: -5-6 miles at AHR -1 mile at 98-100% of 10 mile pace -1 mile of fartlek of 30 seconds faster followed by 30 seconds slow -1 mile back to 100% of 10 mile pace or faster -half to 1 mile at AHR cooldown *Speedsters HM= Race Day! Please text me or stop by if, after reading the following pace plan, you’d still like for me to go over your specific race day game plan with you. ***IMPORTANT: Remember that your pace should vary with the terrain. So, the uphills should be slower and the descents faster...your flat terrain should be right at the pace I’ve suggested above. Greetings, athletes!
A few quick but important reminders:
Cheers, Coach Mark 434-962-1694 (text) or stop by WEEK of APRIL 12 *Speedsters RF (those looking to race the last few events of the RaceFest series) = 20-25 miles total *Speedsters HM (those looking to race the Park to Park Half) = taper week ~25 miles total MONDAY April 12 *Speedsters RF = 4-5 miles total with one of the middle miles at (1 mile total) at 101-103% of 10 mile pace (flat terrain) *Speedsters HM = 5-6 mile total with 2 of the middle miles at 100-103% of HMP on flat terrain. WEDNESDAY April 14 *Speedsters RF = 5 miles total with a light fartlek on the road of 30 seconds faster (~5K pace...fast but relaxed. Not all-out!) followed by 30 seconds slow x 10 *Speedsters HM = 5-6 total with a light fartlek on the road of 60 seconds faster (~5K-10K pace...not all-out. Fast but relaxed!) followed by 60 seconds slower x 8 SATURDAY April 17 *Speedsters RF = Run for Autism 2 Miler at Panorama! *Speedsters HM = two options:
Hi, everyone,
Hope you all had a wonderful Sunday. We had a big family dinner celebration outside, so I’m getting to my weekly message late and will keep it very brief. -I’m really hoping that we can start back up with our weekly group runs sometime in May, after everyone is vaccinated. Fingers crossed!! I REALLY do miss our Wednesday mornings together... -Coach Vin will be hosting the second edition of his town hall “Trackville Talks” next Tuesday April 13 at 7:00pm. I do hope you can all make it. https://www.eventbrite.com/e/virginia-track-fieldcross-country-trackville-talks-series-episode-2-registration-145905576507 I’ve written workouts for those of you continuing with the RaceFest series and for those looking to race the Park to Park (see below). Remember: the less you run, the tighter you get, so stay on top of that foam roller! And please get in touch with me within 24 hours of a new pain cropping up. Big Happy Birthdays this week to Darren G. (today!), Jamie (Tuesday) and Bill A. (next Sunday)! Cheers, Coach Mark 434-962-1694 (text) WEEK of APRIL 5 *Speedsters RF (those training for the RF series) = 20-25 miles total *Speedsters Park to Park Half = ~28-35 miles total MONDAY April 5 *Speedsters RF = 4-5 miles with the middle mile at 101-104% of 10 mile pace (on flat terrain). End the run with 4 x 12 second hill form surges with a 48 second slow recovery in between each. *Speedsters Half = 5-6 miles total with the middle 2 miles at 101-103% of HMP (on flat terrain) WEDNESDAY April 7 ***Please use “Adrian’s Pace Calculator” to determine your personal paces Note: I’d recommend the AHS or CHS tracks for this on/off sustained workout *Speedsters RF = Spartan as follows (no break after the on or off sections): -1600 on track at 100-102% of 10 mile -half mile off the track at 93% of 10 mile pace -1200 on at 103-105% -half mile off at 93-95% -800 on at 104-108% -half mile off at 93-95% -400 on at a fast but relaxed pace! *Speedsters Half = Spartan as follows (no break after the on and off sections): -2000 (5 laps) on track at 100-101% of 10 mile pace -half mile off the track at 93% of 10 mile pace -1200 on at 103-104% -half mile off at 93-95% -800 on at 104-107% -half mile off at 93-95% -400 on at a fast but relaxed pace! SATURDAY April 10 *Speedsters RF = 7 miles total with the middle 4 miles as a progression run (on a slightly rolling course): -mile 1 at 98-100% of 10 mile pace -mile 2 at 100-102% -miles 3 at 102-104% -mile 4 faster! Speedsters Half = 15-16 miles at AHR on a hilly course |
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