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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:
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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 Wow! What a wonderful 10 Miler celebration so many of us had yesterday, either virtually running over the original course in town or out along the beautiful grass paths of Foxfield. I’ve received some reports from our crew in town and all sounded wonderful. Folks like Larry, Mark, Vicky, Jay, Jake, Peter, Jen, Gaby, Elizabeth, Ashley and so many others said they all had a great time cruising the 10 Miler course.
And then a whole other crew joined close to 350 fellow racers out at Foxfield. The course was very challenging due to the soft grass but our crew did really well. The overall winners, who both were collegiate varsity cross country racers, commented to me afterwards that they had never raced 10 miles on grass and, although they found it to be very tough, they also loved it! And by all accounts, from those leaders all the way through the field, the consensus was that the grass slowed folks by about 30-45 seconds/mile versus our normal paved city course. Here’ just small sampling of our folks who had impressive performances over this historic one-time course: *Sara N. - 1st Masters (71:11) *Andrea, Linda, Harry, Russ, Jonathan, Kiyoko, Janice D., Bridget and Peggy all finished 1st in their age groups! *George R. and Laura B. (2nd) plus, Maureen’s brother-in-law Tom, who scored a 2nd place in 70 minutes! *Kristen K. and Dan M. (3rd) And so many others, who also had a “good time”, like Jerri, Bonnie, Anne, Cynthia, Katie P., Bill P. , Andrew Z., Tammy W., Hannah G., Tim W., Craig, Karen D-J, Heidi G. and Katie and Jim. And a huge thanks to our army of volunteers, who were a huge help over this labyrinth of a course. Folks like Janice R., Rick W., Megan M., Philip, Marti, Lee, Michelle, Monique, Bill, Betty, Ken B. and Audrey were instrumental in helping the race be such a smashing success. On a more serious and sad note, we want to send our collective love to Tim W. and Jacqui S., who lost their fathers on separate days during one tough week a few weeks ago. Our hearts are with you both during this time of loss… So, life after the 10 Miler keeps on moving. We’re going to take a group break week this week and then fire things back up the following. I’ll be writing workouts for the following options for the next several weeks:
I end this week’s message once again feeling so doggone lucky to continue having the opportunity of coaching you. You make me so very proud and each of you, in your own personal way, makes me a better coach and a better person and I thank you for that. Let’s keep it going! Big hugs, Mark 434-962-1694 (text) WEEK of MARCH 29 Everyone should take this as a recovery week... 3-5 mile AHR runs with no speed. We will start back up next week. Please, please stay on top of your foam rolling and stretching, as recovery weeks are when we tighten up the most! Hi, everyone!
What a wonderful way to bring in spring with one of the nicest weather weekends of the year. It’s 10 Miler week and I’ve been busy working on the new course over at Foxfield. I think most everyone is going to like it, as I’ve tried to make each loop different from the previous so as to keep it interesting and to lessen the hills. Miles 1, 5 and 9 are the fastest, with miles 2 and 6 being the toughest. I do hope many of you will consider joining us as either a racer (or just wanting to run the course to support the cause) or volunteer. It’s not too late to sign up to run or volunteer at this special edition of this iconic community event. Sure, the grass will slow you down a bit (my guess is about 20-30 seconds/mile) but there are less big hills and it’s SO peaceful and beautiful! Come join us! REGISTER https://runsignup.com/Race/VA/Charlottesville/cvilletenmiler VOLUNTEER https://runsignup.com/Race/Volunteer/VA/Charlottesville/cvilletenmiler If you are racing, I’d suggest moving your starting time to as early as possible, because it looks like it’s going to be unseasonably warm on Saturday (or move to Sunday when it’s going to be cooler). And please feel free to text or stop by to go over your game plan. And while we’re talking about the 10 Miler, it’s the next stop of the RaceFest series. Over 450 folks have participated in the series thus far, with many of our crew sitting at or near the top in the overall age group standings. https://runsignup.com/Series/racefest We now have the dates set for the next two events (after the 10 Miler) in the series: -Run for Autism 2 Miler (beautiful new trail course) Saturday April 17 https://runsignup.com/Race/VA/Charlottesville/VIArun -BBBS 5K and 10K (our usual wonderful Free Union Farm gravel road courses) Saturday May 8 Happy Birthday to Jay T., who celebrates on Friday! I hope to see all of you next weekend. Happy Running, Coach Mark 434-962-1694 (text) WEEK of MARCH 22 *Speedsters RF (those participating in some or all of the RaceFest events, including the 10 Miler) = race week! *Speedsters HM (those who raced the Half last Sunday) = continue recovery. Runs of 3-5 miles. No speed! MONDAY March 22 *Speedsters RF = 4 miles at AHR with 4-5 x 12 second hill surges (no sprinting) focusing on upper body form, using a moderate hill. Take a slow 48 second recovery in between each. WEDNESDAY March 24 *Speedsters RF = 4 miles total with 6 x 200 at your targeted 10 mile pace with a 200 recovery in between each. Can’t get to track? Then find a flatter section of road and run 6 x 45 seconds at your race pace with a slow 60 second recovery in between each. SATURDAY March 27 (or Sunday March 28) *10 Miler Time! *For those not racing the 10 Miler = 6 mile progression run as follows on a flatter course (8-9 total miles): -1 mile at 95-98% of 10 miler -1 mile at 98-100% -2 miles at 101-103% -2 miles faster!  Hi, everyone,
Several of our athletes had excellent performances at our Rivanna Marathon and Half this morning. Thanks to the hard work, thought and dedication of Leah, all of the racers were treated to a first class event with chip timing over a well marked certified course. And huge thanks to Dr. Bob and his medical crew and to all of the wonderful race day volunteers who helped make the event such a fun and safe success! Here’s just a small sampling of some of the best of the day: HALF -James C. (1:28) first male! -Laura L. -1:31 -Steve L- 1:35 -Brian O. -1:35 -Andrew Z. -1:39 -Philip L. - 1:42 -Heather K. - 1:53 -Andrew D. - 1:55 -Vicki - 1:58 -Joanna - 2:21! FULL -Mike C.- 2:58 (BQ) -Thomas I.- 2:58 (BQ) -Jim R. - 3:05 (BQ) -Chance M. - 3:21 (BQ) -Adele P.- 3:23 (BQ) -Pat B. - 3:31 -Sarah K. - 3:36 (BQ) I strongly encourage all of you who ran the half and the full to run short this week (see below). I’ve also mapped out a five week comeback plan here to safely guide the marathoners back to full recovery. Please make sure to roll every single day! -Week of March 15 = 1-2 miles/run -Week of March 22= 2-3 miles/run -Week of March 29 = 4-5 miles/run -Week of April 5= 5-7 miles/run -Week of April 12 = 5-8 miles/run I know this seems very conservative but it’s the safest way to allow your body to fully recover, both physically and mentally. Think of it as the first phase in your next training cycle as you rebuild your foundation. ***And to those of you racing the 10 Miler out at beautiful Foxfield, thanks to the Governor’s new 25/participants/time slot rule, we’ve now opened up a pile of extra spots (150 each day) for the early times on both Saturday and Sunday. I do hope you will sign up soon for this historic event. I’ve been working hard on refining the course and adding a few new loops. Please consider joining us for our oldest footrace and one of our biggest annual fundraising events. And don’t let the grass scare you...it’s as smooth as your lawn! REMINDER: Please call on me within 24 hours of a new pain cropping up! Happy Birthday to Ashley T. this coming Saturday! Cheers, Coach Mark 962-1694 (text) WEEK of MARCH 15 *Speedsters RF (those looking to compete in the RaceFest series including the 10 Miler) = Taper week: ~20-25 miles *Speedsters HM = recovery week #1 = ~2-3 miles/run. Roll every single day *BB March = recovery week #1 = ~1-2 miles/run. Roll every single day! MONDAY March 15 *Speedsters RF = 5 miles total with 2 of the miles at 100-102% of 10 mile pace (flatter course) WEDNESDAY March 17 *Speedsters RF = 6 x 1000 (2.5 laps) with a slow 3-4 minute recovery in between each. I’ll have Leah send you my suggested times. SATURDAY March 20 *Speedsters RF = 7 mile with a 4 mile progression run in the middle as follows on a slightly rolling course: -2 miles at AHR -1 mile at HMP (98%)-10 mile pace (100%) -1 mile at 10 mile-10K pace (100-103%) -2 miles faster! -1 mile at AHR Greetings, athletes! We had another great showing from our crew at the Haven 8K in Free Union. This was the 3rd event in our Race Fest series and like the others, it sold out with a field of 250. https://runsignup.com/Series/racefest Here’s just a small sampling of folks who had excellent races over this undulating hybrid course of gravel and pavement: 1st in AG -Linda -Bonnie -Harry -Jeffrey -Andrea -Kiyoko -Matt G. 2nd in AG -Bill P. -Will M. -Sara N. -Pat B. -Karen D.J. -Vicki T. 3rd in AG -Jerri -Laura S. -Larry -Laura B. Plus, Philip L., Dan M., Steve L., Kathleen B and Roni, who missed scoring in the top three in their competitive age groups but had fast outings! We had a fun time with our first edition of “Lessons Learned” yesterday and I do hope you will join me for UVa Coach Vin Lananna’s first “Trackville Talks” tomorrow evening (link to registration). This town hall community gathering is patterned after Coach Vin’s very successful “Track Town” get-togethers he hosted monthly out in Eugene when he was coaching at U of O. There will be three 15 minute sections: Current athletes spotlight/Alumni spotlight and Community Corner, which I’ll be hosting. Hope you can make it! https://www.eventbrite.com/e/virginia-track-fieldcross-country-trackville-talks-series-episode-1-registration-144018040837 Happy Birthdays to Marissa (Tuesday) and Rachel L. (Thursday). And to Sean S. (Thursday), who, along with his wife, also welcomed a baby boy into the world recently! Congrats! Enjoy the Spring weather this week! Coach Mark 434-962-1694 (text) WEEK of MARCH 8 *Speedsters RF: Those participating in the Race Fest series, including the 10 Miler = 25-35 miles *Speedsters HM: Those racing the Half Marathon this Sunday = Race week! Please text or stop by to go over your race day game plan. MONDAY March 8 *Speedsters RF = 4-5 miles at AHR (recover from Saturday’s race or hard workout) *Speedsters HM = 3-4 miles total with 4 x 12 second flat surface form surges with a slow 48 second recovery in between each WEDNESDAY March 10 *Speedsters RF = 1-2-1 Take a slow 4 minute recovery in between each. suggested paces below *Speedsters HM = 3 mile practice run (text me for details) THURSDAY March 11 Since you’re normally on a Wednesday workout/Saturday long run routine, I’ve shifted your Wednesday workout to Thursday since the race is on Sunday. *Speedsters HM = 4 miles total with 5 x 200. First 1 at MP (93% of 10 mile pace)/next 2 at HMP/last 2 slightly faster (100-103% of 10 mile pace). Take a slow 200 recovery in between each. SATURDAY March 13 *Speedsters RF = 14-17 miles all at AHR. Make sure to hydrate throughout. *Speedsters HM = 1-2 miles if you normally run the day before you race SUNDAY March 14 ****RACE DAY for our Marathoners and Half Marathoners!  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. 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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