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.
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!
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
2021 Annual Message