CHARLOTTESVILLE TRACK CLUB
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes

Week of 8/20/18

8/19/2018

0 Comments

 
WEEK of AUGUST 20
*Those training for summer and fall 5K-10K races = ~20-25miles/week or more

*Those looking to race 10 miles-Half Marathon this fall = 25-35 miles/week

MONDAY August 20
*Time trial crew = 4-5 AHR miles with 5 x 15 second flat surface surges
*Not racing the Time Trials = 5-6 AHR miles with 6 x 20 second hill surges

WEDNESDAY August 22
***IMPORTANT time change: Because it’s the first day of school for many of our children, we will, for this week, be meeting earlier at 5:15am. We’ll return to our usual 5:30 time next week. Thanks for being so flexible.
Because of the late opening situation at the track, until we figure it out, we’ll be doing our workouts at The UVa Park for now. We will still meet at the track parking lot.

I will be offering two flat course “time trial (race)” optionsdown at The UVa Park:
*2 Mile time trial (3.5 laps)
*5K time trial (5.5 laps or an on-off course)

*If you don’t feel up for the time trial, then please run the following UVa Park workout:
9 x 600 in 3 sets of 3 with a slow 2 minute jog (~300 meters) in between each 600. Run these at a fast but relaxed (faster than sub 5K pace)…no straining and make it your goal to run each set faster than the previous! Focus on form.
*Finish with 2 x JAG steps!

THURSDAY August 23
Want to run the time trial in much cooler weather (it’s supposed to be 61 on Thursday morning vs. 69 on Wednesday)? Then please get in touch with me as I‘ll be offering a Thursday morning option (time and location TBD).

SATURDAY August 25
***Slow and relaxed long run Saturday!
Make sure to hydrate and take energy shots throughout these longer AHR runs!

* 5K-10K folks = 8-10 AHR miles

*Half marathoners = 11-13 AHR miles


0 Comments



Leave a Reply.

    SPEEDSTERS
    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    UVA Track at Lannigan Field
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!


    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.


    COST: FREE!

    COACH: Mark Lorenzoni

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017

    Categories

    All

    RSS Feed

CTC RACES
New Year's Day 5K
Charlottesville Ten Miler
All-Comers Summer Track Meets
Bruce Barnes Mile

Women's Four Miler
Rivanna Greenbelt Marathon
CTC TRAINING PROGRAMS
Charlottesville Speedsters
Marathon & 1/2 Marathon Training Program
Ten Miler Training Program

Women's Four Miler Training Program

C-VILLE-athon
#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes