Week of April 19, 2021

Hi, everyone, 

We sadly said goodbye to fellow runner Pattie Workman, who succumbed to cancer this past week. Pattie was a wonderful friend to so many in our community and personally helped me for years with volunteering to check all of the guy’s blood pressure each week for the Men’s Four Miler Training Program. She will be missed very much, as she was such a kind, caring and thoughtful person. Our thoughts are with her husband Harold…
https://www.cvilletrackclub.org/patty-workman.html

I was thrilled to see so many of you out at beautiful Panorama to support VIA at the Run for Autism on Saturday. It was an absolutely perfect weather day for a 2 mile jaunt over the rolling grass paths of this iconic course. Some raced, while others simply enjoyed cruising over the hills while enjoying the gorgeous scenery. 
https://www.cvilletrackclub.org/2021-run-for-autism.html

Almost every one placed in the top three of their age group, which was very cool and here’s a list of our ten impressive age group blue ribbon winners:
-Andrea W.
-Bonnie W.
-Vicki T. 
-Jeffrey
-Katie R.
-Will M.
-Anne C.
-George
-Linda S. 
-Captain Harry

Second place folks included Rachel L., Karen H., Dan M., Erika, Peter T., Larry and Cynthia. 
Very impressive!  

And a huge thanks to Megan, Natalie, Kristen H., Marti’, Rick, Audrey and John L. for all their wonderful volunteer help!
  
Next up in the RaceFest series is the BBBS 5K & 10K on May 1st, which will be in support of our friends at Big Brothers-Big Sisters. This is one of those rare events where you have a choice of distances. In fact you can even decide while in the middle of the race, depending on how you feel, which distance you’re up for. What a bonus! The course is a mix of hills and flats, as it runs over the gravel roads of beautiful Chapel Spring Farm in Free Union (10K folks will also do about a mile on a paved section of Wesley Chapel road). I do hope you will join us for this next leg of the series.
https://blueridgebigs.org/bbbs-10k-5k-run-or-walk 

As always, I’ll be looking for race day volunteers. Please text me if you can lend a hand. Thanks!   

It’s been fun to check the RaceFest standings after each race, as so many of our folks are near or at the top of the OVERALL leaderboard! 
Here’s just a small sampling of where things are currently…
Bill P., Jeffrey P. and Captain Harry all tied up at the TOP of the overall men’s division with 40 points!      
Andrea in 2nd place overall in the female standings with 42 points! Linda in 3rd overall with 40 points, Bonnie in 4th with 39 points and Vicki right behind with 38!
Will M. is climbing fast with 34 points, as is Pat B. with 31 points.  

On a side note Roni Jennings is looking for someone to share shuttle logistics at the Park to Park Half. She will be starting at 7:15 and finishing around 9:30. Just text me if you can help. Thanks!
Happy Birthday this week to Gaby G., who celebrates on Thursday! 

And congrats to Scott and Mary Claire Smith who, as of yesterday, are now the proud grandparents of a baby grandson!  

Hope everyone has a great week!
Coach Mark 
434-962-1694 (text)
  
WEEK of APRIL 19 
*Speedsters RF (those looking to race the remaining three RaceFest events) = 25-30 miles 

*Speedsters HM (those looking to race the Park to Park Half this coming weekend) = Race week so follow my suggested mileage below  

MONDAY April 19 
*This would normally be the day of the Boston Marathon (Patriots Day)

*Speedsters RF = 4-5 miles 

*Speedsters HM = 4 miles with the middle 2 miles as follows: 1st mile at MP/2nd mile at HMP

WEDNESDAY April 21
*Speedsters RF = Cameron Crazies x 5. 
Run this fartlek style workout on Cameron and Bollingwood or find a very hilly half mile (roughly) loop. Surge hard on the uphills, focusing on upper body form, and then use the descents as a way to actively recover. Try to run each half mile loop faster than the previous (no break in between loops..continuous)

*Speedsters HM= 3-4 miles with 6 x 15 second light pickup form surges on flat terrain with a slow 45 second recovery in between each

SATURDAY April 24 
*Speedsters RF = 9-10 miles as follows on a rolling/hilly course:
-5-6 miles at AHR
-1 mile at 98-100% of 10 mile pace
-1 mile of fartlek of 30 seconds faster followed by 30 seconds slow
-1 mile back to 100% of 10 mile pace or faster
-half to 1 mile at AHR cooldown   

*Speedsters HM= Race Day!
Please text me or stop by if, after reading the following pace plan,   you’d still like for me to go over your specific race day game plan with you.

***IMPORTANT: Remember that your pace should vary with the terrain. So, the uphills should be slower and the descents faster...your flat terrain should be right at the pace I’ve suggested above.