Week of April 26, 2021

Hi, everyone!

Way to go to all of our folks, who raced so well at the Park to Park Half over the mountain yesterday morning. We had several of our crew with high age group scores, including podium placers Joan B. (1st AG and 5th overall woman!), George R. (1st), T.J. Wilson (2nd), Kristen K. (2nd in 1:40 flat and 8th overall woman!), Janice D. (2nd), Jaime (3rd), Steve R. (3rd), Larry (3rd) and Andrew Z. (3rd). Plus, we had some sweet comeback performances from folks like Marti and Noelle!

I do hope many of you will join us this Saturday out at the beautiful Chapel Spring Farm for the BBBS 5K or 10K. Your support of this wonderful organization personally means a lot to me and the courses (your choice) are stunning. This is the second to last event in the 2021 RaceFest series. There's still time to sign up.
https://blueridgebigs.org/bbbs-10k-5k-run-or-walk

****And, speaking of, I could use a few more race day volunteers. Please text me if you can lend a hand. Thanks!

The next and last event in our RaceFest series will be the Bruce Barnes Mile (chip timed) on Saturday June 12. Mark your calendars for this all-downhill mile.

I’m going to give you, my Speedsters crew, a three week break after this weekend and then start back up in late May (all of our folks should be vaccinated by then) with our weekly Group Workouts (on May 26). Yippee, as I’ve REALLY missed our Wednesday morning gatherings over the past 13 months!

Congrats to “Grandma” Natalie and “Grandpa” Dave Krovetz on the birth of granddaughter Julia!

And Happy Birthdays this week to Jenny G. (Thursday) and Suzanna T. (50 on Friday!).

And a great big “THANK YOU” to Leah and Captain Harry for helping with so many things in keeping us on the go throughout the pandemic!

Call on me with any questions...I’m always happy to help!

Coach Mark

434-962-1694 (text)


WEEK of APRIL 26
*Speedsters RF = race week!

*Speedsters HM = this is the ever critical “recovery week”, so runs in the 2-3 mile range and no longer than 4 miles this coming Saturday (5/1).

MONDAY April 26
*Speedsters RF = 4-5 miles total with 2 of the miles at 98-102% of 10 mile pace (flat terrain)

WEDNESDAY April 28
*Speedsters RF = 4-5 miles total with a fartlek of 30 seconds at 107-109% (~5K-2 mile pace) with a slow 30 second recovery in between each x 10. Flatter course please or far outside lane of the track.

SATURDAY May 1
*BBBS 5K/10K! Hope you can come join us in supporting our Big Brothers-Big Sisters neighbors!