Week of April 12, 2021

Greetings, athletes!

A few quick but important reminders:  

1. The Run for Autism is this Saturday at beautiful Panorama! This year’s special edition will be a two mile course over the lush green paths of this iconic course. I’m hoping all of you will consider joining me for this very special fundraiser to benefit one of my all-time favorite local causes: The Virginia Institute of Autism. It’s shorter than normal (2 miles instead of 5K) and if you’d like to just come out for a walk to enjoy the beautiful scenery, that would still mean so much to me! This is the sixth race in our RaceFest series. Also, I could use a few volunteers...please text me if you can lend a hand. 
   https://runsignup.com/Race/VA/Charlottesville/VIArun 
2. We have another great Trackville Talks set for this coming Tuesday and UVa Coach Vin Lananna has an extra special surprise guest joining us for his monthly community town hall. I do hope you will join us, as he’s really trying to build a strong bridge with our greater running community. He used to do this same kind of monthly town hall, back when he was coaching at Oregon in Eugene and he would have over 300 folks each month (we had 175 last month). Let’s show him how much we care about the sport by tuning in on Tuesday. Thanks! 
   https://www.eventbrite.com/e/virginia-track-fieldcross-country-trackville-talks-series-episode-2-registration-145905576507
3. Next up (after the Run for Autism) in the RaceFest series will be the BBBS 5K & 10K (your choice) on May 1st out in Free Union at beautiful Chapel Spring Farm (all on a gravel road).
   https://runsignup.com/Race/VA/Charlottesville/BigBrothersBigSistersVIRTUAL5K 

Happy Birthdays to Heather C. (Wednesday) and Elizabeth J. (Thursday)!
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:

1. Run for Autism 2 Miler at Panorama...I’d suggest racing it as a hard effort!
2. 7-8 miles total with a 4 mile progression run starting at HMP and working down to 10K pace or faster by the last mile (rolling course)