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Week of April 5, 2021

4/5/2021

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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
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    2021 Annual Message

    WHEN:
    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: 
    ALBEMARLE HIGH SCHOOL TRACK

    (until the UVA Track at Lannigan Field is open again)
    (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

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  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
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      • The Last Word
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