Week of April 5, 2021

Hi, everyone,

Hope you all had a wonderful Sunday. We had a big family dinner celebration outside, so I’m getting to my weekly message late and will keep it very brief.

-I’m really hoping that we can start back up with our weekly group runs sometime in May, after everyone is vaccinated. Fingers crossed!! I REALLY do miss our Wednesday mornings together...

-Coach Vin will be hosting the second edition of his town hall “Trackville Talks” next Tuesday April 13 at 7:00pm. I do hope you can all make it.
https://www.eventbrite.com/e/virginia-track-fieldcross-country-trackville-talks-series-episode-2-registration-145905576507

I’ve written workouts for those of you continuing with the RaceFest series and for those looking to race the Park to Park (see below).

Remember: the less you run, the tighter you get, so stay on top of that foam roller!
And please get in touch with me within 24 hours of a new pain cropping up.

Big Happy Birthdays this week to Darren G. (today!), Jamie (Tuesday) and Bill A. (next Sunday)!

Cheers,
Coach Mark
434-962-1694 (text)

WEEK of APRIL 5
*Speedsters RF (those training for the RF series) = 20-25 miles total
*Speedsters Park to Park Half = ~28-35 miles total

MONDAY April 5
*Speedsters RF = 4-5 miles with the middle mile at 101-104% of 10 mile pace (on flat terrain). End the run with 4 x 12 second hill form surges with a 48 second slow recovery in between each.

*Speedsters Half = 5-6 miles total with the middle 2 miles at 101-103% of HMP (on flat terrain)

WEDNESDAY April 7
***Please use “Adrian’s Pace Calculator” to determine your personal paces
Note: I’d recommend the AHS or CHS tracks for this on/off sustained workout
*Speedsters RF = Spartan as follows (no break after the on or off sections):
-1600 on track at 100-102% of 10 mile
-half mile off the track at 93% of 10 mile pace
-1200 on at 103-105%
-half mile off at 93-95%
-800 on at 104-108%
-half mile off at 93-95%
-400 on at a fast but relaxed pace!

*Speedsters Half = Spartan as follows (no break after the on and off sections):
-2000 (5 laps) on track at 100-101% of 10 mile pace
-half mile off the track at 93% of 10 mile pace
-1200 on at 103-104%
-half mile off at 93-95%
-800 on at 104-107%
-half mile off at 93-95%
-400 on at a fast but relaxed pace!

SATURDAY April 10
*Speedsters RF = 7 miles total with the middle 4 miles as a progression run (on a slightly rolling course):
-mile 1 at 98-100% of 10 mile pace
-mile 2 at 100-102%
-miles 3 at 102-104%
-mile 4 faster!

Speedsters Half = 15-16 miles at AHR on a hilly course