|
Hi, everyone,
Long annual message is available online, so I’ll just wish Happy Birthdays Leah W. (today), Lauretta and Mrg T. (Thursday)! https://www.cvilletrackclub.org/speedsters-overview.html And, as a heads up, registration has opened for the Sugar Hollow Frostbite Four Miler, the second leg of the RaceFest series. https://runsignup.com/sugarhollow Cheers, Mark 434-962-1694 (text) WEEK of JANUARY 18 *Speedsters RF (those training for any or all of the RaceFest series) = 24-28 miles or more *Speedsters HM (those training for the March Half & other spring races) = 28-32 miles or more MONDAY January 18 *Speedsters RF = 5-6 miles at AHR with 6 x 12 second hill form surges with a very slow 48 second recovery in between each *Speedsters HM = 6-7 miles at AHR with one of the 2 of the middle miles at 100% of 10 mile pace on flatter terrain. WEDNESDAY January 20 ***Make sure to do your dynamic drills before starting your track workout portion of the day. *Speedsters RF = 10 x 300 (¾ of the way around the track) in two sets of five with a rolling/active ( no slow jogging) 100 recovery in between each 300 and a 2 minute recovery in between each set. Run the first set at around 103-106% of 10 mile pace and the second set at 107% or faster! *Speedsters HM = After your 2 mile AHR warmup, hit the track for the following “on/off” Spartan style workout (CHS, AHS and WAHS are perfect for this hybrid workout): -2 x 400 on track at 103-104% of 10 mile pace with a rolling/active (not a slow jog full recovery) -half mile off track at 93-98% of 10 mile pace -2 x 400 on at 104-105% -half mile off at HMP (98% of 10 mile pace) -2 x 400 on at 106% -half mile off at HMP -2 x 400 faster but still in control and relaxed! ***After each 400 set and after each half mile off take a very brief 30-45 second recovery before starting the next section. SATURDAY January 23 *Speedsters RF= 2 x 2 miles in Bellair or on a very hilly course. Run the first 2 miler at around 96-100% of 10 miler pace and the second one at 101% or faster. Take a slow 5 minute recovery in between each. I’ll do my best to remember to mark the course this time! *Speedsters HM = 10 miles total as follows on a flatter course: -2 miles at AHR -2 miles at MP -4 miles at HMP -1 mile faster! -1 mile at AHR
0 Comments
This was a week like no other, yet, despite the horrific and unimaginable things we witnessed, in many ways, I feel like we are now an even stronger and closer community than we were before Wednesday. I actually sense that we’re moving forward with strengthened, not weakened, bonds and I find myself, not only taking stock of the freedoms our democracy affords us, but also having an even deeper appreciation for my family and the wonderful people in our community. And I count you, my awesome athletes and friends, among those blessings. Thank you for being such a strong and positive force in my life! Let’s keep moving forward together.
It was so great to see so many of you enjoying the beautiful 5K course out at Foxfield yesterday and many of you had excellent races. I must say that it seems like you all are getting used to racing on grass and your positive attitude, about this new surface, really makes your coach happy! And once again, my rough guess is that you’re adding about 20-30 seconds/mile versus a similar terrained road course. A huge thanks to our volunteers who helped make it happen like Dr Wilder, Deb, Leah, Audrey, Marti’, Katie P., Rick W., Adele P., John, Scott and Sid W., Tim W. and Craig! And a big round of applause to our friends at Foxfield! So, the NYD5K was the first of our RaceFest series and many of our folks racked up a pile of points right out of the starting blocks! To remind you, this is how it works: 5 points for crossing the finish line. 3 points for first in your age group, 2 points for second in your age group and 1 pint for 3rd. Then an extra 3 points for first overall, 2 points for 2nd overall and 1 point for 3rd overall. So, here’s a small sampling of point tallies, after the first race, from some of our folks who had very impressive outings: Andrea W. - 10 points (5 for participation + 3 for 1st in age group + 2 for 2nd overall) Ashley T- 9 Kathleen B. - 8 Jeffrey P - 8 Bonnie W. - 8 Suzanna T - 8 Jason B. - 8 Bob J. - 8 Linda S. - 8 Chris B. - 8 Michael G. - 8 Becky B - 8 Harry L.- 7 Dan M- 7 Megan M- 7 Emily V - 7 Karen D.J. - 7 Melissa B. - 6 Bill P. - 6 George R. - 6 Jerri E. - 6 Next race in the RaceFest series is the “Frostbite Four Miler” out at Sugar Hollow on February 6. Stay tuned for details… I’m still working on my annual long message and hopefully will be getting it to you sometime this week. In the meantime, please call on me with any training questions or any new aches or pains. NEW? Confused? Feeling lost? Don’t understand my workouts? Then please text me or stop by ASAP. I’m really happy to help! Happy Birthdays to Kristen and Becky K. (Tuesday), Jessica Z. (Wednesday), Meg C. (Thursday), Mark F. (Friday) and Leah W. (next Sunday)! I hope to see you in the coming days. Let’s keep this going! Mark WEEK of JANUARY 11 *Speedsters RF (those looking to participate in some or all of the RaceFest series, including the 10 Miler) = 26-33 miles total *Speedsters HM (those wishing to race the Rivanna Half Marathon and other shorter races along the way) = 30-36 miles total MONDAY January 11 *Speedsters RF = 4-5 miles at AHR with 6 x 15 second hill surges (not sprints!) focusing on your upper body form. Take a 45 second slow recovery in between each. *Speedsters HM = 5-6 miles at AHR with 6 x 15 second hill surges (no sprinting!) focusing on upper body form. Take a 45 second slow recovery in between each WEDNESDAY January 13 **SPARTAN time! I’d suggest the track at CHS, AHS or WAHS. For your half mile “offs”: -At CHS it’s roughly a half mile to come off the track and go up to and around the first big circle behind the school and back again. -At WAHS you can come off the track and go up the driveway to the entrance and back again. -At AHS, come off the track and run around the school until you come out onto Lambs Road, where you turn left. Run down Lambs Road for about 50 meters and turn around and come back. ***IMPORTANT: use my son Adrian’s Pace Calculator to figure out your paces. https://www.albemarlexc.com/coach-lorenzoni-s-calculator *Speedsters RF = Spartan as follows: -1600 on the track at 98-100% of 10 mile pace -half mile off at 93% of 10 mile pace -1200 on at 102-104% -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! *Speedsters HM = Spartan as follows: -1600 on the track at 98-100% of 10 mile pace (10 mile pace is about 10 second/mile faster than HMP -half mile off at 93% of 10 mile pace -1200 on the track at 102-104% -half mile off at 93% -800 on at 104-106% -half mile off at 93% or faster -400 on at 107-110% -half mile off at 93% or faster -200 on at a fast but relaxed pace! SATURDAY January 16 *Speedsters RF = 10-13 miles at AHR on a rolling to hilly course *Speedsters HM = 12-14 miles at AHR on a rolling to hilly course Greetings, everyone!
I hope it’s been a relaxing week for you... we’ve really enjoyed our three day vacation. There were many bright moments for us and one of the highlights was a 4.5 mile brisk dawn walk with Cynthia and Anne C. through the newly restored historic Blue Ridge Tunnel. Simply amazing! I’d highly recommend it (run or walk) but go early in the day, when there are no crowds, and watch your footing at the start of the east end (Afton) of the tunnel (icy). ***IMPORTANT NOTE: Because of the rains predicted for Thursday and Friday, there’s a very good chance that we will be moving the NYD5K to Sunday (we don’t want to tear up Foxfield parking cars), so I’ve adjusted the week for all of you participating in the RaceFest series. We will make the final decision Thursday morning but my guess is that it will be moved to Sunday. BTW: there are a few spots open for those still looking to join us at beautiful Foxfield! **And I still could use a few more race day volunteers... please text me if you can lend a hand (most likely Sunday morning). Happy Birthdays this week to Lisa D., Joan B. and Leisa G. (all celebrate on Monday), Noelle (Friday) and Ashley S. (Saturday)! I’ll be sending you my annual, start of the year, long message sometime in the coming week. Stay tuned. Wishing all of you, this holiday week, a very happy end to what has been a uniquely challenging year. As your coach, I’m so proud of your positive attitudes throughout 2020. I’m also very grateful for the wonderful help and support I continue to receive from Leah and Harry each week. They make life so much easier! I hope to see many of you at Foxfield, either on Friday or Sunday. Happy Running! Coach Mark 434-962-1694 (text) WEEK of DECEMBER 28 *Speedsters RaceFest (RF) = 20-24 miles (80% AHR/20% faster) *Speedsters Half Marathon (HM) = 29-35 miles (90% AHR/10% faster) MONDAY December 28 *Speedsters RF= 5-6 AHR miles total with a fartlek of 60 seconds (~110% of 10 mile pace) followed by 30 seconds slow x 10 on a flatter course (track would be fine too). Ease into the first one. *Speedsters HM = 5-6 AHR miles with 6 x 12 second flat surface form surges with a 48 second recovery in between each. WEDNESDAY December 30 *Speedsters RF = 5-6 miles with 6 x 12 second flat surface form surges with a slow 48 second recovery in between each *Speedsters HM = Hill surge fartlek loops as follows: Try to find a hilly loop that is close to 1 mile in length (the upper or lower loops of Bellair are perfect) and surge the uphills hard, focusing on using your core/upper body to power and lift your legs, and use the descents as a means to actively recover. Run 3 loops total and try to run each loop faster than the previous, starting with MP-HMP for the first loop. No breaks in between. FRIDAY 1/1 Happy New Year!! The NYD5K is tentatively set for today but will most likely be moved to Sunday, due to potential rain soaked fields. We will make a final decision on Thursday morning. SATURDAY January 2 *Speedsters RF= 1-2 mile taper run *Speedsters HM = 10-13 miles at AHR on a rolling course. Hydrate! SUNDAY January 3 *Speedsters RF = NYD5K (if postponed from 1/1) at Foxfield. Hi, Everyone,
Leah and I have decided to add a half marathon to the Rivanna Full marathon in mid-March, so I’ll be writing mileage and workouts to my weekly training message for those interested in racing a half with chip timing on a certified course. And, just like the marathon, this is an exclusive for you, my athletes, so as to keep the numbers safe and manageable. A few other things… -There still time to enter the NYD5K at Foxfield in reserved time slots -The second event in our RaceFest Series, The Sugar Hollow Frostbite Four Miler (to benefit our friends at the Whitehall Community Center), is tentatively scheduled for February 6. Stay tuned for details. -Congrats to our Josh T., who finished 5th overall at the Hellgate 50 Miler last weekend! *NEW to the group? Confused? Don’t understand some of my terms? Then please get in touch with me ASAP. I’m happy to help! Happy Birthdays this week to Kenny B. (Tuesday), Bill P. (welcome to the Medicare Club) and Anders (Friday) and to Scott D. and Samantha D. (Saturday)! In closing, I’d like to wish all of you and your families a wonderful holiday week. We’re actually doing something we’ve never done before, by closing the shop from Friday through Sunday this week, as this will give us a stretch of three days to relax with some of our family. I’m really looking forward to it and I hope you get to do the same. If I don’t get to see you before then, please know that I continue to count myself fortunate to have each of you in my life and, even though we don’t get to meet like we did pre-COVID, you’re still always in my heart. Hugs and high fives, Coach Mark 434-962-1694 (text) WEEK of DECEMBER 21 **AHR: ~90 seconds-2 minutes slower than 10 mile pace ~90 seconds-2 minutes slower than HMP ~60-90 seconds slower than MP *Speedsters RaceFest (RF) = 25-32 miles (90% AHR/10% faster) *Speedsters Half Marathon (HM) = 27-34 miles (90% at AHR/10% faster) MONDAY December 21 *Speedsters RF = 4-6 miles at AHR with 6 x 12 second flat surface form surges with a slow 48 second recovery in between each. No sprinting (~107-110%) and make sure the first surge is a warmup. *Speedsters HM = 5-7 miles at AHR with 6 x 12 second hill form surges with a slow 48 second recovery in between each. No sprinting (107-110%) and make sure the first surge is a warmup. WEDNESDAY December 23 *Speedsters RF = Cameron Crazies x 4-5. If you can’t make it to Cameron, then find a very hilly loop that’s approximately a half mile in distance and surge the uphills and then recover on the downhills and flats. Try to make each loop slightly faster than the previous one...no recovery in between each loop. *Speedsters HM = 7-8 miles total as follows: 4-5 miles at AHR -1 mile at MP (~30 second slower than your HMP) -1 mile at HMP -1 mile at AHR Please note that I’d like for you to run the 2 mile pace portion on a flatter surface SATURDAY December 26 *Speedsters RF = 8-11 miles at AHR *Speedsters HM = 10-12 miles at AHR...rolling course Hi, Everyone,
This weather has been spectacular but that’s about to end with a cold rain tomorrow and snow on Wednesday. And, due to that predicted snow, I’ve adjusted the week accordingly (see details below). I’m keeping this very brief, as I’m sending you a video message this week (thanks, Leah). https://youtu.be/LZ3a-PmI_xg New and have questions about the workouts, mileage, pacing, etc.? Then please give me a shout ASAP. Happy to help! Coach Mark 434-962-1694 (text) Sitting Tips Video https://www.youtube.com/watch?v=tBSfveEH19g WEEK of DECEMBER 14 *Speedsters/RaceFest = 24-30 miles or more MONDAY December 14 ***Please note that I’ve moved your Wednesday run to Tuesday due to the predicted snow. So, run your normal Tuesday mileage to today (if you normally don’t run on Tuesday, then take today off). *Speedsters = normal Tuesday mileage TUESDAY December 15 (not Wednesday due to snow) *Speedsters = 6-8 miles total with 8 x 400 on the track with a rolling/active (so, not too slow) 100 recovery in between each. Run in two sets of 4. Start at 104-105% of 10 mile pace for the first set and then try to pick it up for the second set. Use Adrian’s Pace Calculator Chart. THURSDAY December 17...this is what I would have had you normally doing on a Monday *Speedsters = 4-6 miles at AHR with 5 x 12 second flat surface surges focusing on upper body form. Nose over toes! SATURDAY December 19 *Speedsters = 3K (200 meters shy of 2 miles) Bellair Loops x 2. Run the first hilly loop at 100-102% of 10 mile pace. Then try to run the next loop faster. Make sure you don’t exert yourself too much on the uphills, especially in the first loop. Maybe more in the 93-95% for the ascents and then you can pick it up on the descents. Take a slow 5 minute recovery in between each. I’ll mark the course for you on Saturday morning and have it ready to go by 7:00. SUNDAY December 20 *Optional: Annual Winter Solstice RTF run, for those interested in running some slower miles on the trails. 7:45am outside Greenberry’s. Heads up: if we get snow on Wednesday, the footing may still be VERY slippery. https://conta.cc/2VjwZ5i
Hi, everyone, I hope all of you had a wonderful Thanksgiving. We sure did. I’m getting excited about our new RunFest series competition, starting with the New Year’s Day 5K. As I said in my last message, we will keep track of your points throughout the series and present special awards at the conclusion in June. https://www.runsignup.com/NYD5K There will be a charge for each of the races, to cover the cost of chip timing and to benefit our local causes. I do hope you will join me for some, if not all, of the races in the series, as I continue my ongoing quest to help us all get through this unique pandemic safely, entertained and challenged. And speaking of, I’d suggest registering for the NYD5K as it’s filling up quickly. I’m also planning on having a Kid’s series too...stay tuned for details. Here’s the skinny on what I have planned thus far. As you can see, the series is in the preliminary stages but, with each passing week, I hope to add specific dates and more details. The goal is to have you race different distances and surfaces over the coming months as we progress with the series. Preliminary 2021 RunFest Series schedule (all will be chip timed with strict pandemic protocols) *January 1- NYD5K (Foxfield) *Mid February- Sugar Hollow Frostbite Four Miler (Whitehall) *Early March- Haven 8K- Free Union (new course) *Late March - The Ten Miler (new course...tentative) *May- BBBS Free Union Farm 10K *May- Track Two Miler *June- Bruce Barnes Mile Points are earned as follows: -5 points for each race you finish -3 possible points/individual age group (3 points for 1st, 2 points for 2nd, 1 point for 3rd) -3 possible points for top 3 overall (3 points for 1st overall, 2 points for 2nd, 1 point for 3rd) And for those looking to race a marathon this spring, we’re rolling with plans for a March edition of the popular Rivanna Greenbelt Marathon, where so many folks ran so well a few weeks ago. I’ll be writing weekly workouts for both RaceFest series and the March marathon. As always, I encourage you to get in touch with any new injury issues and any questions regarding your training. As your coach I’m here to help. Happy Birthday to Peter T. this Friday. Let’s have a fun December! Coach Mark 434-962-1694 (text) WEEK of NOVEMBER 30 *Speedsters RunFest = 22-28 total miles. All at your relaxed AHR unless I indicate otherwise MONDAY November 30 *Speedsters = 4-5 miles with 4 x 12 second flat surface surges focusing on upper body form. Take a slow 48 second recovery in between each. WEDNESDAY December 2 *Speedsters = Cameron Crazies x 4. Either use our Cameron loop or find another half mile (or close to half mile) hilly loop. Surge the ascents and use the descents to actively recover and to slow your breathing rhythm back down again. Try to run faster for each loop. And remember: No recovery in between each circuit loop. SATURDAY December 5 *Speedsters = 7-8 miles total with the following workout in the middle: -6 minutes at 98-100% of 10 mile pace followed by 1 minute recovery -5 minutes at 100-102% followed by 1 minute recovery -4 minutes at 103-105% followed by a 1 minute recovery -3 minutes faster! I’d suggest doing the “workout” portion on flatter terrain. ****IMPORTANT: please use my son Adrian’s Pace Calculator to figure out your individual paces. PACE CALCULATOR https://www.raggedmountainrunning.com/pace-calculator.html https://conta.cc/3nGW9XQ
Hi, everyone, I hope you all are doing well as we head into the first week of this magical holiday time of year. I’m thrilled to announce to you, my wonderful athletes, what I hope you will find to be, two exciting race concepts that we have planned for 2021:
Hats off to two of our fellow Speedsters, who successfully completed creative pandemic running challenges in the past week: *First off, kudos to Emily Voss, who last week finished her mighty task to run every single foot of every single mile of every single street within the City of Charlottesville. Simply amazing! This must be a first. *And a big congrats to Ali Kelly who set the new RTF loop standard, as she blazed over the grueling 20+ mile loop in 2:51 (8:26/mile average)! Wow! And thanks to Jason B., Carter and Ben, who paced her along the way. Big Happy Birthdays during this holiday week to Karen D.J. (60 on Wednesday!), David F. (Friday) and Heidi (Saturday)! Here’s wishing each of you a restful holiday this week. I always find myself feeling extra grateful at Thanksgiving, but this unique year I feel even more thankful than ever for the wonderful gift of your friendship as my athletes. The joys I witness of your athletic accomplishments andt, even more importantly, the friendships you share, personally means the world to me! Thanks! I hope to see each of you soon. Hugs and high fives, Coach Mark 434-962-1694 (text) WEEK of NOVEMBER 23 ****Base Building phase for both groups for the next few weeks. So, all at AHR unless I indicate otherwise. *RaceFest folks = 20-25 miles or more total with a long AHR run of 7-9 miles on Saturday. *March Marathoners = 30-35+ miles total with a long AHR run of 10-12 miles or more on Saturday. ***Those racing a virtual Turkey Trot this Thursday, should run 3-5 miles with 5 x 12 second flat surface surges on Monday and then 2-3 AHR miles with 2 x 12 second flat surface surges on Wednesday morning. Greetings, everyone!
What a wonderful marathon so many of our teammates had this morning! With perfect weather, our friends ran so well over the 6 loops of Riverview (with a huge thanks to fellow BB runner Joe Milby who worked tirelessly over the past 48 hours to so beautifully groom the course after it had been flooded out by the torrential mid-week rains)! Here’s just a small sampling of the great performances turned in by our crew on this certified course: Thomas I. -3:02 Steve K. 3:12 Steve L. 3:25 Adele 3:27 Michael G. 3:29 Emily D. 3:37 Leslie L. 3:39 Laura F. 3:42 Kristen H. 3:44 Bob J. 3:46 Captain Harry 3:56 Katie P. 3:59 Bronwyn 3:59 David F. 3:59 Hannah G. 4:19 Bill P. 4:21 Kathleen B. 4:49 Henry R. 5:03 Congrats to these and all of the other hearty folks, who successfully completed the Rivanna Greenbelt Marathon this morning! As your coach, I’m truly proud! Leah is also to be congratulated and thanked for organizing a truly wonderful event. Way to go, Leah! And she was helped by so many selfless CTC volunteers, like Fran C., Ryan L., Megan M., Linda, Dr. Bob, Pat B., Beth C., Melissa B., Carey H., Karen T., Brian G. and Andrew D. Many thanks for taking the time to support our marathoners early on a Sunday morning! THIS WEEK All of our marathoners need to start their recovery phase, by running no more than 1-2 miles for any given day this week! But, at the same time, you must keep up with your rolling and stretching to avoid tightening up your hamstrings, calves and ITB. And speaking of taking a break, I’m continuing to give all of my Speedsters crew a recovery period, as I get ready to ramp you up again to prep for the 2021 Charlottesville RaceFest Series, which starts with the NYD5K and leads to the 10 Miler and beyond (all with safe covid protocols). I’ll be getting you the details for this special race point series (which will take place on grass, the roads and the track) in the next week or so. In the meantime, take off your watch and Garmins and enjoy getting out for some really relaxed miles! Big Happy Birthdays to Nicole Lee, who turns 50 today, and to Katie P. on Friday! Please call on me with any questions or new injury issues. I’m always here to help. Cheers, Coach Mark 434-962-1694 (text) 434-293-3367 Hi, Everyone,
Well, it’s race week for our marathoners, if the weather holds up, so I’m encouraging any of you who haven’t yet done so, to stop by to go over your race day game plan. And speaking of races, I have plans in the works for a safe, pandemic protocol, chip-timed five event Winter/Spring Race Series, with a cool point earnings competition. These would be five different distances, surfaces and locations over a five month period, starting in January. I’m really amped about this... stay tuned for details in the next coming weeks. For my Boston Bounders looking to get in a certified marathon, I’ve got plans in the making for a March marathon, too. In the meantime, I’m toning down your speed training, as I’d like for you to work on building your AHR mileage. Those who would like to aim for the Race Series should be working on getting into the 25-30 mile range on a consistent basis, with a long run, ultimately, of 10 miles, by early January. BB March Marathoners should be thinking more like getting to 50 miles by early January. I’ll be sending you more details in the coming week but, for now, just enjoy getting in your relaxed miles during this crazy warm weather. Stay on top of your electrolytes during this heat wave! Please continue to keep me in the loop with any new aches or pains or concerns or training questions. I’m always happy to offer guidance. Happy Birthdays to Lee N. and Cassandra F. this Wednesday! Recommended movie of the week: “Enola Holmes” on Netflix... wonderful fun for those who like Sherlock Holmes! Happy Running, Coach Mark 434-962-1694 (text) WEEK of NOVEMBER 9 *Speedsters = 20-25 miles or more *BB Greenbelt Marathon = race week! Please come see me, if you haven’t already, to go over the specifics of your personalized race day game plan. ***IMPORTANT: Your AHR (comfortable conversational pace) should be at least 1 minute slower than your MP or about 90 seconds slower than your targeted 10 mile race pace. I’d like to see you keep your AHR in the 130-145 heart rate range MONDAY November 9 *Speedsters = 4-5 miles at AHR with 4 x 15 second flat surface form surges at 110% of 10 miler pace with a slow 45 second recovery in between each *BB = 4 “practice miles” as follows: -2 miles at the exact pace you plan to run for the first 2 miles on race day -2 miles at MP WEDNESDAY November 11 *Speedsters = 6-7 AHR miles with a light hill fartlek of 45 seconds at 107% followed by 45 seconds slow x 8 over a rolling to hilly course *BB = 5 miles total as follows: -2 miles at the exact same pace as your start on race day -1 mile at MP -1 mile with 6 x 15 seconds at 112-115% with a 45 second recovery in between each -1 mile at AHR FRIDAY November 12 BB marathoners: if you normally run on Thursday but not on Friday, then you need to move your Thursday run to Friday since the race is on Sunday, so as to keep your normal spacing the same. I’d suggest 3 AHR miles with 2 x 15 second light surges SATURDAY November 14 *Speedsters = longer AHR run. I’d suggest going the distance of your most recent long run or adding a half mile to full mile to your most recent long run. *BB marathoners = If you normally run on Friday (the day before your long run) then I’d recommend running 1-2 miles today. If you don’t normally run the day before your long run, then I’d take the day off. SUNDAY November 15 BB Marathoners = Race Day! Weather pending... we will make a final decision on Thursday, based on the weather report for Sunday morning, as to whether or not to move it to the following Sunday. Wow! What a wonderful Men’s Four Miler we had out at Foxfield yesterday. And with so many of you either racing or helping, it really felt like the good old days again.
Our guys raced exceptionally well over the rolling slick grassy paths and cambers of this beautiful course. Here’s just a small sampling of our hearty harriers: Harry (1st), Jason (1st), Bob J. (2nd), Jim R. (2nd), Mike C. (2nd), Brian C. (3rd), Russ S. (3rd), Larry (4th), Peter, Rick W., Brian G, Philip, Jordan, Trent, John D., Bill A., John T., Bill P., Jay T., Mark F., Tim W., Jim A. and Pat, to name just a few who had excellent performances. Plus, our teams stacked up well, too. Here are results: https://runsignup.com/Race/Results/68444/#resultSetId-226050;perpage:100 Read all about it here: https://dailyprogress.com/sports/men-s-four-miler-sets-new-standards-at-foxfield/article_a954f940-1bd8-11eb-b07f-b342df35035d.html And what a huge volunteer turnout we had, as so many of you came out to lend a hand in the cold with Audrey, Cynthia and me. Many thanks to Scott, Katie P., Megan, Kristen H., Marti’, Tammy, Rachel L., Heidi J., Michelle, Heidi G., Gretchen, Anders, Elizabeth, Jacqui, Rachel W., Bronwyn and Brian. I appreciate these folks helping to make the event such a safe and enjoyable success! With only two weeks until our marathon, I’m encouraging those of you racing it, to stop by to chat about your personal race day game plans. Text me ahead of time to set up a time to meet outside. And speaking of the marathon, we could use help on Sunday November 15 in two shifts (5:30-7:30 and 7:30-10:00). VOLUNTEER SIGN UP: https://forms.gle/Y9Uu9wRk53Jr1EEKA Thanks! Happy birthdays to Kase (Thursday), Kara ( Friday) and Josh T. (Sunday)! Cheers! Coach Mark 434-962-1694 (text) WEEK of NOVEMBER 2 *SPEEDSTERS = Lower key week *BB Riverview Marathoners = Taper week! Somewhere around 30 miles total. MONDAY November 2 *Speedsters = 3-4 AHR miles *BB = 5 miles at AHR on a flat course, with the first 3 “practice” miles as follows: -miles 1 & 2 at the exact same pace you plan to run for the first 2 miles on race day (~92% of MP?) -mile 3 at MP -miles 4 & 5 at AHR TUESDAY November 3 Run, then VOTE, if you haven’t already done so! WEDNESDAY November 4 *Speedsters = Hilly Cameron Crazy style Fartlek as follows: Find a hilly/rolling half mile (or close to half mile) loop like our Cameron Crazy one and surge the uphills while actively recovering on the flats or descents. Run 4 of these half mile loops, making each one faster than the previous. *BB = 1 mile/4 x 800/1 mile. Take a 4 minute slow recovery after the mile and a 3 minute recovery in between the 800s, including after the last 800 before the final mile. Captain Harry will send you my suggested paces for this last hard track workout. SATURDAY November 7 *Speedsters = long and relaxed AHR run *BB =9 miles total with a 6 mile progression run as follows on a flatter course: -2 miles at AHR -1 mile at MP -1 mile at HMP -2 miles at 10 mile -2 miles faster! -1 mile cooldown at AHR |
SPEEDSTERS
|
RSS Feed
|