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Week of September 30

9/29/2019

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5K-10K = 25-30 miles
Half-Marathon - 30-40 miles

Monday 9/30
5k-10K = 4-5 miles with 6 x 15 second hill form surges
Half- Marathon = 6-7 miles with 6 x 15 second hill surges

Wednesday 10/2
Please meet Coach Mark at 5:30 a.m. at the Uva Track

Note: Guys racing the Bill Steer's Men's 4 Miler 6 x 400 at pace or faster with 200 jog

"Spartan"
5k-10K =
1600 on at 100% of 10 miler
800 off at 93%
1200 on at 103%
800 off at 93%
800 on at 106-107%
800 off 93%
400 on faster

Half- Marathon =
1600 on at 100% of 10 miler
800 off at 93%
1200 on at 103%
800 off at 93%
800 on at 106-107%
800 off 93%
400 on faster
800 off at 93%
200 on fastest!

Saturday 10/5
All the best to our guys racing the Bill Steer's Men's 4 Miler! We still need lots of race day volunteers PLEASE! Sign up online.

A. Men's 4 Miler
B. 5k-10K = 9-10 miles at AHR (75% of 10 miler)
Half- Marathon = 16-17 miles at AH (75% of 10 miler)
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Week of September 23

9/21/2019

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5K-10K = 20-30 miles
Half-Marathoners = 30-35 miles

Monday, September 23
5K-10K = Normal AHR miles with 6 x 15 second flat form surges with a 60 second jog in between each

Half-Marathoners = 4-5 miles AHR (80%) with 6 x 15 second flat form surges with a 60 second jog in between each

Wednesday, September 25
5K-10K = 2 x 1.5 miles on our usual UVA course with a slow 3 mile jog in between each. Run them at 103-105% of 10 miler pace.

Half-Marathoners = 3 x 1.5 miles (same pace as other group)

Saturday, September 27
5K-10K =
7 miles as follows (flat to gentle rolling course, sugar hollow?)
2 at 93% of 10 miler 
4 at 100-103%
1 at 75%



Half-Marathoners = 
10 miles total (flatter course)
1 at 85%
2 at 95%
4 at 93%
1 faster!
1 at 80%

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Week of September 16

9/13/2019

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​Mileage
5K-10K = 25-30 miles
Half-Marathoners = 35-40 miles

Monday, September 16
A = Those who raced 10K - 4 miles AHR
B = Those who did NOT race  - 5-6 miles AHR

Wednesday, September 18
Meet Captain Harry at UVA Track at 5:30 am

Thomson/Lewis Mountain Loops x 3
Run Thomson at 100-104% of 10 miler pace
Then run up Lewis Mountain at 30-30 fartlek

Try to run each loop faster than the previous

Saturday, September 19
5K-10K = 8-10 miles at 75% of 10 miler pace
Half-Marathoners = 15-16 miles at 75% of HMP
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Map for 9/11 - "Cameron Crazies"

9/10/2019

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Week of September 9

9/8/2019

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Well, we’re off for our Walk across England, so I’ll miss seeing and talking to you over the next three weeks. Please lean on Alec, Audrey, Harry or Leah, depending on what your needs are, for any of the things you would normally come to me about. Here’s their contact information:
 
*Alec- Any training and injury questions- 434-962-2366 or alec@raggedmountainrunning.com   
 
*Audrey- Any nutrition, Garmin or injury questions- 434-962-4332
or audrey@raggedmountainrunning.com  
 
*Captain Leah- communication and “housekeeping” issues. You know how to get in touch with her
 
Also, remember to stay in the middle of the road if you’re racing The Pepsi 10K…bad camber!!
 
Here’s wishing each of you a wonderful and, hopefully, cool three weeks of training. I’ll look forward to seeing you when we arrive back on the 29th!
 
Cheers!
Coach Mark  


WEEK of SEPTEMBER 9
Speedsters:
5K-10K = 20-25 miles
Half marathoners = 30-35 miles or more  


MONDAY September 9
*Speedsters = 4-6 miles at 75% of 10 miler pace with 6 x 30 second form surges on a flat surface with a 60 second jog in between each
 
WEDNESDAY September 11
***Please meet Captain Harry at the UVa track at 5:30am for the following workouts:
 
*Speedsters = Cameron Crazies x 5. Surge all of the ascents and active recovery on the descents. Try to run each half mile loop a bit faster than the previous. I’ll have Leah send you the map of the loop.
***Racing the Pepsi 10K? Then run 3 x Cameron Crazies
 
SATURDAY September 14
*All the best to those of you racing the Pepsi 10K! I’d love to see as many of you as possible run this race, if you can. Stay in the middle of the road!  
 
*Speedsters NOT racing the Pepsi 10K = 5 mile progression run as follows (flatter course):
-1 mile at 98% of 10 mile pace
-1 mile at 100-102%
-2 miles at 103-104%
-1 mile faster!
 
SUNDAY September 15
Come join the social crew for 4-5 relaxed recovery miles at 6:45am at Greenberry’s 


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Week of September 2

9/2/2019

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  Wow! We had such a great complete group effort at the Women’s Four Miler yesterday, as so many of you had amazing performances and so many other Speedsters/BB folks were selfless volunteers!

Here’s just a small sampling:
*Blue Ribbon Age Group winners
-Ali K., Kate G., Jen H. and Hosni!
*2nd Place AG
-Rachel T., Sophie L., Kate J., Ancolien, Charlotte P. 
*3rd /4th place AG
-Kim V., Lauretta, Teresa, , Allie, Becky, Gaby, Laura, Beth,
And our Speedsters team had a great outing as they took second to the mighty RMR women!

Way to go and a huge thanks to the all 60 of our Speedster/BB volunteers! And congrats to Audrey and Nicole and to their race committee (Jim B., Ellen, Lisa, Dennis and others) for organizing one dandy of an event!

And check out Rachel‘s wonderful article in today’s Daily Progress.


This is a break week for our Speedsters, so I’ve got some fun team running games planned for Wednesday. I do hope you will join me for this.

Cynthia and I will be heading off for our walk across England next Sunday (9/8). This is a longtime dream come true and it also represents our longest vacation (3 weeks) of our 39-year marriage. So, because we’ll be off the grid from 9/8-9/28, I’d love to be able to answer any training questions you might have, or anticipate having) sometime this week, before we go.

After that (until late September) my son, Alec, who is an outstanding coach, or Captain Harry will be your go-to experts.

I will send all of your workouts to Harry and Leah before I go and they will continue to email them out to you, on a weekly basis on Sundays, as usual.

I hope to see or hear from you this week.

I continue to be in awe of the way you all click as a group. Thanks for treating me to such a special experience as your coach.

Mark

434-293-3367
434-962-1694 (text)

WEEK of SEPTEMBER 2

*Speedsters = Recovery week!

IMPORTANT: This is our annual break time, when, I like to give you a small break in the fast action, before we fire things back up again for the fall push. This not only gives you a physical break but also a mental one, as you reset your mind towards a competitive fall season, where we will be going hard for the next two months.

So, please drop your weekly mileage and please come join us this Wednesday for some fun “running games”!

Pool miles count!


MONDAY September 2
*Speedsters = 3-5 miles at AHR (75% of 10 mile pace)

WEDNESDAY September 4
***Please join me at the UVa track at 5:30am for the following workouts:

*Speedsters = “The Speedsters Team Running Games”! Please come join me for what I hope will be a fun time with team running games…low key, so even those who raced The Four Miler are encouraged to join in!

SATURDAY September 7
*Speedsters = Long AHR run Saturday

-5K-10K = 8-9 miles at 75% of 10 mile pace
-Half Marathoners = 14-15 miles at 75% of HMP

SUNDAY September 8
Please join us for 4-5 social AHR miles at 6:45am at Greenberry’s.

Happy Birthday, Katherine Laughon!
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    SPEEDSTERS
    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    UVA Track at Lannigan Field
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!


    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.


    COST: FREE!

    COACH: Mark Lorenzoni

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