January 24, 2021

Hi, everyone,

Hope you’ve all had a good week. I sure have.

I’ll be sending you a video message with all kinds of updates and information on the spring racing scene we have planned for you, so I’ll keep this short.
https://youtu.be/vtkWkGZJ9qc

**We’re thrilled to be hosting the 10 Miler at Foxfield on the weekend of March 27/28. Yes, it’s grass, yes, there are some chambers and yes, it’s slower but it’s no hiller than the road course and it’s a truly beautiful and very safe setting. It will be two and a half loops with the second loop being slightly different than the first.

And remember: racing is all about you versus a course, the elements and the rest of the field! It will be chip timed, so grade it on a curve based on how well you do in your age group. I can’t wait!

And, once again, I’d recommend trail shoes (too far for spikes).
http://cvilletenmiler.com

**If you’re wanting to get involved with the RaceFest 2021 series, I’d encourage you to enter the next event in the series, The Sugar Hollow Frostbite Four Miler, ASAP, as it’s filling up quickly!
http://runsignup.com/sugarhollow
http://runsignup.com/racefest

**NEW and feeling like your personal mileage isn’t up to the current distances I’ve laid out? Please get in touch with me ASAP so I can adjust your mileage to safely bridge you to where we are currently at.

Stay safe and be well!

Coach Mark
434-962-1694 (text)

WEEK of JANUARY 25
*Speedsters RF (RaceFest crew, including the 10 Miler) = 27-32 miles or more (~85% at AHR/~15% faster)

*Speedsters HM (March Half Marathoners) = 32-36 miles or more (~85% at aHR/~15% faster)

MONDAY January 25
***IMPORTANT: prone to hamstring, calf or Achilles issues? If so, then skip the hill surges!

*Speedsters RF = 5-6 AHR miles with 6 x 12 second hill form surges (no sprinting) with a slow 48 second recovery in between each.

*Speedsters HM = 5-7 AHR miles with 6 x 12 second hill form surges (not sprinting) with a slow 48 second recovery in between each.

WEDNESDAY January 27
“Patriots”. This continuous workout, which we have done as a group, pre-pandemic, was created by my son Adrian for his athletes at Albemarle…hence the term “Patriot”. It’s a little bit like a Spartan in reverse but is harder in some ways, due to the length of the track section each time. Done in sets, with the expectation that you get faster with each set.

The Patriot
After warming up and doing your dynamic drills here’s how your Patriot should be executed:
-run for 9 continuous minutes off the track at the pace I recommend below
-go STRAIGHT onto the track (NO break) for one mile (4 laps) at the faster pace I recommend below. Make sure to ease into the first 200 of the mile.
-After your faster mile, take a 4 minute slow recovery before starting your second set
***The CHS, AHS and WAHS tracks are great venues for this off/on workout (lane 3 please)

*Speedsters RF = Patriots x 2 (9 minutes off the track at 94-98% of 10 miler pace/1 mile on track at 100-103% of 10 miler pace or faster)

*Speedsters HM = Patriots x 2 (9 minutes off track at 94-98% of 10 miler pace/1 mile on track at 100-103% of 10 miler pace or faster)

SATURDAY January 30
*Speedsters RF = 11-14 miles all at AHR on a rolling to moderately hilly course

*Speedsters HM = 13-15 miles all at AHR on a flat to rolling course (not too hilly)