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Greetings, everyone!
Yet another humid Saturday and I’m pleased to hear that so many of you adjusted your paces or cut back your mileage, so you didn’t set yourself back by “overdoing” it. That’s being a smart athlete. Remember: don’t get caught up with paces and numbers... dial it back and grade it on an “effort based” curve. And it looks like we’re in for some cool mornings for our quality days this week (61 on Wednesday and 50 on Saturday). Yippee! -Many of our folks raced well at the Pepsi 10K on Saturday, including these age group champs: Brian C., Rachel L., Will M., Binyong and Suzanna. Way to go! -If any of you want to get in a few extra social miles this Wednesday evening, I’d love to have you join me for the Burley community run/walk. This low key neighborhood event is in support of the Burley Middle School historical restoration project, that’s bringing the original athletic field back to their days of glory when it was an all African-American school. 5:00 pm at Burley on Rose Hill Drive. -Congrats to Josh T., who won the Breaks 45 Miler last weekend and to Captain Harry, who successfully completed his three legs of the Ragnar Relay race in New Hampshire over the weekend! -Have a new ache or pain? Need to shift your Saturday run to Friday or Thursday? Your coach is here to help. Happy Birthdays to Mike C. and Jim R. (Tuesday), Cynthia C. (Saturday) and Patrick P. (50 on Sunday)! I hope to see many of you on Wednesday morning at the beautifully lit UVa track! Cheers, Mark 434-962-1694 (text) or stop by WEEK of SEPTEMBER 20 *Speedsters 5K-10K = ~25-30 miles *Speedsters October Half = ~25 miles (taper week) *Speedsters November/December Half = 30-35 miles MONDAY September 20 ***Please note that if you raced on Saturday, to go extra slow and short today *Speedsters = AHR mileage with 8 x 12 second hill form surges with a slow 48 second recovery in between each. WEDNESDAY September 22 **Please join us at 5:30 am at the UVa track. We have a large group of folks that are “just running” some social AHR miles too. *Speedsters 5K-10K and Nov/Dec. Half = “Lannigan 2K Circuits” as follows: 2-3 laps of 15-15 fartlek on the magic carpet immediately (no break) followed by a half mile on the track at 103% of 10 mile pace (~10K pace) or faster. Run 2 or 3 (half marathoners do 3) of these circuits, making each one faster than the previous. Take a 2 minute recovery in between each. *Speedsters October Half = 1-2-1. Take a slow 4 minute recovery in between each. You may run the 2 miler as an on/off. I’ll have Leah send you my suggested paces. SATURDAY September 25 *Speedsters 5K-10K = 8 miles total as follows on a flatter course: -2 miles at AHR -5 miles at 96-98% (or faster) of 10 mile pace -1 at AHR *Speedsters October Half = “Practice” 8 mile run for next week’s race as follows: -1 mile at AHR -2 miles at MP -4 miles at HMP -1 mile at AHR (flat course) *Speedsters November Half = 10 miles total as follows: -1 mile at AHR -2 miles at MP (~30seconds/mile slower than HMP) -5 miles at HMP -1 mile faster! -1 mile at AHR Flatter course CTC Board Elections Membership Meeting Thursday, September 23 at 7pm Join Zoom Meeting BOARD NOMINATIONS Dear Charlottesville Track Club members, The last CTC Social was held on February 27, 2020. Like many events that have been modified or cancelled during the pandemic, CTC was unable to safely hold its annual meeting and party in 2021. Our bylaws state that the membership of CTC should meet once a year in the month prior to the start of the club’s fiscal year, which is October, and that Board members shall be elected by a majority vote of those present at the annual membership meeting. Board members must have an active CTC membership, the term is 2 years, and there is no limit on the number of terms a board member can serve. The board meets monthly. We are currently seeking nominations for new board members. Please save the date for this year’s annual meeting to be held September 23, 2021 at 7 PM. Given the current state of COVID, this meeting will likely be held virtually and will take the place of our annual social event (zoom invitation to follow). Keeping with our 40-year tradition, Mark Lorenzoni will recognize our standout runners and volunteers during the meeting. If you are interested in being a board member, or would like to nominate someone, please submit your nominate here: https://www.cvilletrackclub.org/board-nomination-form.html In addition, the Board has been working on developing committees to focus on CTC matters and initiatives. For now, we are forming the following 3 committees: 1) an Events Committee that should include race directors, event organizers, and a volunteer coordinator; 2) a Budget and Finance Committee that would oversee matters such as coordinating with the accountant on taxes (assist with filing required state and federal tax forms) and coordinating with and helping the treasurer (who would be a member of the committee); and 3) a Community Outreach Committee. Committees can consist of board members and other CTC volunteers. If you are interested in volunteering for any of these committees, please send an email to charlottesvilletrackclub@gmail.com. We look forward to seeing you at the annual meeting. Best, Diane Rosin Okusa CTC Board member and Secretary
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Greetings, my athletes!
It sure was great to be back at the UVa track last Wednesday and, as an extra bonus, what a treat it’s been to have such cool mornings this past week, especially on Wednesday and Saturday. A few reminders: Run extra slow on your recovery days! Anywhere from 70-90% of your total weekly mileage should be run at your AHR. The slower you run for these miles the better you’ll feel on your hard/quality days. Fatigue is the leading cause of running injuries and burnout. Foam roll every day of the week, especially on your non-running days. Stay hydrated throughout the day (70-80 ounces) and hydrate throughout your Saturday run. Keep working on your upper body strength and balance (core). Need to shift your long run to Friday? Then please consult with me on how to safely do so as we adjust your Wednesday workout. New and feeling lost? Please text or stop by ASAP. New ache or pain? Get in touch with me ASAP. I hate hearing about your injury from someone else, who saw it on Facebook...I can’t help you if you don’t let me know. As your coach it’s my responsibility to be your first point of contact. Thanks! UVa home cross country meet at Panorama this Friday at 5:15. Happy Birthdays to Hannah G. (Tuesday), Larry (69 on Wednesday!) and Jeffrey (74) on Saturday)! And a big welcome back to Larry! We’ve really missed you while you’ve been recovering from your surgery. I hope to see many of you at the UVa track this Wednesday! Cheers, Mark 434-962-1694 (text) Or stop by (I’m in most days from 9-2) WEEK of SEPTEMBER 13 *Speedsters 5K-10K = ~25 miles *Speedsters October Half = ~30-35 miles *Speedsters November/December Half = ~30 miles MONDAY September 13 *Speedsters: 4-7 miles AHR miles (half marathoners run on the longer side) with 6 x 12 second hill form surges with a 48 second slow recovery in between each. WEDNESDAY September 15 **Please join us at the UVa track at 5:30am for the following workouts. **Track Etiquette reminder: Always be ready to shift over to lane 2 (to your right) when your teammates come up from behind saying “track”, which is a polite way of saying “give way”. We also have a group of folks that are just running some AHR social miles too. “Patriots” as follows: Run for 9 minutes off the track at HMP (98% of 10 mile pace) or faster and then immediately (no break) come onto the track for 1600 (4 laps) at a much faster pace (10K or faster). I’d suggest running the last few minutes of the “off” section actually on the track so you’re ready to go straight into your faster 1600 track portion. *Speedsters not racing the 10K (including October half folks) = Run 2 Patriots...take a 4-5 minute slow recovery in between each. Run the second one faster than the first! *Speedsters racing the Pepsi 10K = 5 laps of 15 fast-15 slow pickup surges. Run the 15 second surges at 5K pace or slightly faster. Stay in the outside lanes. *Speedsters November/December Half = 1 Patriot plus half of a second one (just run the 9 minutes off for the second one but at a faster pace than the first one). Take a slow 4-5 minute recovery in between each. SATURDAY September 18 *Speedsters = Pepsi 10K! *Speedsters 5K-10K not racing = 8 miles total as follows: -4 miles at AHR -3 miles at 10 mile-10K pace -1 mile at AHR *Speedsters October Half not racing = 10 miles total as follows: (on a course similar to the terrain of your race) -5 miles at AHR -2 miles at HMP -2 miles faster! -1 mile at AHR *Speedsters November/December Half not racing = 10 miles total as follows (on a course similar terrain to your race course): -6 miles at AHR -1 mile at MP -1 mile at HMP -1 mile faster! -1 mile at AHR 1000's (based on 10 mile time) with 3 minute slow recoveries
Sub 60 = 3:23 - 3:28 Sub 65 = 3:33 - 3:38 Sub 70 = 3:50 - 3:55 Sub 75 = 4:05 - 4:10 Sub 80 = 4:18 - 4:23 Sub 85 = 4:27 - 4:32 Sub 90 = 4:42 - 4:47 Sub 95 = 4:59 - 5:04 Sub 100 = 5:11 - 5:15 Sub 105 = 5:30 - 5:35 Sub 110 = 5:45 - 5:50 Sub 115 = 6:00 - 6:10 Sub 120 = 6:15 - 6:25 1000's (based on 5K time) Sub 17:00 = 3:20 - 3:28 Sub 18:00 = 3:30 - 3:38 Sub 19:00 = 3:40 - 3:47 Sub 20:00 = 3:55 - 4:02 Sub 21:00 = 4:03 - 4:09 Sub 22:00 = 4:12 - 4:19 Sub 23:00 = 4:20 - 4:26 Sub 24:00 = 4:30 - 4:38 Sub 25:00 = 4:42 - 4:48 Sub 26:00 = 4:52 - 4:58 Sub 27:00 = 5:04 - 5:12 Sub 28:00 = 5:16 - 5:24 Sub 29:00 = 5:28 - 5:36 Sub 30:00 = 5:42 - 5:50 Sub 31:00 = 5:54 - 6:02 Sub 32:00 = 6:05 - 6:12 Hi, everyone,
We had a wonderful day out at Foxfield yesterday and we owe a huge thanks to all of you who helped Audrey and I with race day volunteering at the Four Miler! You really made a positive difference at this special event and helped to treat our guests to a first class event. Larry, Megan, Mike G, Bronwyn, Jake, Harry L., Kristen K, Dennis R., Katie P., Kristen H., Jeffrey, Marti’, Heidi, Andrea, Ian, Tim, Rick W., Bill P., Bev, Peggy, Bernie, Virginia, Samantha, Philip, Melissa and Harry F.. A big thanks to all of you! Congrats to our Sara N., who placed 4th overall! And congrats to Molly F. (one of our two Molly’s) on her sweet 1:56 half in Virginia Beach! ****IMPORTANT: We’re moving back to our old home at the UVa track this Wednesday and thanks to Coach Lananna and Carla Williams (UVa Director of Athletics) the track will be open from 5:30-7:15am, with the lights on! This is very generous of them, as no other athletic facility at UVa is open to the public! Coach Lananna will be there to greet us at 6:45, so I’m STRONGLY encouraging ALL of you to be there to say “Thanks” (even if you’re currently not training for anything). The bigger the crowd the more he will see just how much this really means to us! Please let me know if you have a new ache or pain or need your training adjusted (ie. moving a Saturday run to Friday or Thursday). You’re never bothering me! Anyone interested in helping at The Ragged Mountain Cup this Tuesday evening at Panorama, please give me a shout. Thanks! Happy Birthdays to Kathryn Laughon (Wednesday), Jeannine and Binyong (Saturday)! More cool mornings on the way. Let’s enjoy the break! Coach Mark 434-962-1694 (text) or stop by (I’m in most days from 9-2) WEEK of SEPTEMBER 6 **Please note that I’m now going to be narrowing the weekly workouts down so we have separate marching orders for our folks who are running a Half this fall. *Speedsters 5K-10K = ~25-30 miles total *Speedsters Half Marathoners October = 30-35 miles *Speedsters Half Marathon November/December = 30-35 miles MONDAY September 6 ***Please note that if you raced the Four Miler or went long on Sunday to just run AHR miles today. *Speedsters 5K-10K = 4-5 AHR miles with 6 x 12 second hill form surges with a slow 48 second recovery in between each. *Speedsters October HM = 5-7 miles at AHR with 6 x 12 second hill form surges with a slow 48 second recovery in between each. *Speedsters November/December HM= 5-6 miles at AHR with 4 x 12 second hill form surges with a slow 48 second recovery in between each. WEDNESDAY September 8 ***Please join me at the UVa track at 5:30am for the reopening of this beautiful facility. Note that, for the time being, we are no longer at AHS. Not training for a particular race? There are folks simply running AHR social miles...come join them. NEW? Feeling lost? Please contact me before Wednesday’s workout. As a guide: -MP = ~30 seconds/mile slower than HMP -HMP = ~10-15 seconds/mile slower than 10 mile pace -10 mile pace= ~15-20 seconds/mile slower than 10K pace -10K pace = ~15 seconds/mile slower than 5K pace -5K pace = ~15 seconds/mile faster than 10K pace *Speedsters 5K-10K = Special K’s as follows: -5 x 1000 meters (2.5 laps) with a slow 3 minute recovery in between each (Leah will send post my suggested paces at cvilletrackclub.org/speedsters1) *Speedsters October HM = Special K’s as follows: -7 x 1000 meters (2.5 laps) with a slow 3 minute recovery in between each (Leah will send post my suggested paces at cvilletrackclub.org/speedsters1) *Speedsters November/December HM = 600’s (lap and a half) as follows: 8 x 600 in 4 sets of two with a rolling 200 recovery in between each as follows: -1st set = HMP -2nd set = 10 mile-10K pace -3rd set = 10K-8K pace -4th set = 5K pace SATURDAY September 11 *Speedsters 5K-10K = 9-10 miles at AHR *Speedsters October HM = 15-17 miles at AHR (rolling to hilly course) with the last 2 miles at MP-HMP *Speedsters November HM = 12-14 miles at AHR (rolling to hilly course |
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