CHARLOTTESVILLE TRACK CLUB
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes

Week of August 12

8/11/2019

0 Comments

 
Hi, everyone!
 
I sure could use some VOLUNTEER help with the following events. You all are so kind to offer your time whenever I ask to help and that really means a lot to me. Thanks!

The Valley Cup - Wilson Memorial High in Fishersville (just over Afton Mountain) 
Wednesday, August 21 from 5:00pm-6:30pm

The Ragged Mountain Cup at Panorama Farms in Earlysville   
Tuesday, August 27 from 5:00-6:30pm

Women's Four Miler
Saturday August 31 from 5:30am-9:00am

Thanks for continuing to be so positive about your running and training during this heat and humidity. It really does help to dial back all of your paces by 15-30 seconds or more, as we make our way through the end of the summer.
 
***A great big congrats to our Rachel Ward and her husband on the birth of their very healthy (8lbs. 6 ounces) baby girl!
And Happy Birthday to George R. on Thursday this week!
 
Please text me with any questions or issue with your training.
Cheers!
Coach Mark
962-1694 (text)
 
WEEK of AUGUST 12
 
***VERY IMPORTANT: Please take note of this reminder…Your AHR, which is about 80-90% of your total weekly mileage, should be run at 80% of your MP or 75% of your 10 miler pace. This is the single most important facet of your training!
 
*Speedsters = “Recovery mileage” week, so please drop your normal weekly mileage by 20-30%. I’d suggest running less on your normal days or drop a day of running all together. This is very important in helping you avoid overfatigue.
 
*BB Group #1 (July marathoners) = still in recovery mode, so 4-5 miles/run  
*BB Group #2 (September marathoners) = 50 miles or more
*BB Group #3 (October marathoners) = 45-50 miles or more
*BB Group #4 (November marathoners) = 40-45 miles
 
MONDAY August 12
*Speedsters: 4-5 miles with 2 of those miles at HMP-10 mile pace (optional, if it doesn’t tire you out for Wednesday’s workout)
 
*BB Group #2 = 7-8 miles total with 6 x 90 seconds at 108-111% or faster on a very FLAT surface with a slow 90 second recovery in between each.
 
*BB Group #3 = 7-8 miles total with 4 of those miles at 100% of MP. The rest of the miles at 80%. Plus 5 x 15 second hill surges.
 
*BB Group #4 = 7-8 miles total with 3 of those miles at 100% of MP. Plus 4 x 15 second flat surface surges with a slow 45 second recovery in between each.    
 
WEDNESDAY August 14
***Cynthia and I will be driving back from Connecticut today, so Captain Harry will be at the helm. Please join him at 5:30am at the UVa track.
NEW? Then please text me at 962-1694 BEFORE Wednesday morning.
 
*Speedsters:
2 x 800 at 105-107% or faster with a slow 3 minute recovery in between each
8 x 200 at 111-112% or faster with a slow 200 recovery in between each
2 x 800 faster than the first set!
After you last 800 take a slow 4-5 minute recovery and then do 4 x 12 second from surges on the outside lanes of the straightaways with a very slow 45 second recovery in between each.   
 
*BB Group #2: Please text me for your specific times for this workout:
-2 miles
-5 minute slow recovery
-1 mile
-4 minute recovery
-2 miles faster than the first 2 miler!
-Finish with 4 x 12 second form surges along the outside lanes of the straightaways with a slow 45 second recovery in between each.        
 
*BB Group #3 = 15 x 200 in 3 sets of five with a slow 200 recovery in between each. Run the first set at 112-113% and the 2nd set at 115-116% and the 3rd set faster!
 
*BB Group #4 = 7 x Cameron Crazy Circuit loops. Surge the uphills and take an active recovery on the descents. Focus on using your core (arms, torso, and backside) as you try to make each half mile loop slightly faster than the last one.     
 
SATURDAY August 17
***Forming a group for your Saturday workout? Then please let Captain Harry or Leah know about it by Friday morning, so other folks (especially those new to town and new to our group) may join you. Thanks!  
 
**Speedsters:
*5K-10K folks= 2 x 2 miles with a slow 4-5 minute recovery in between. Try to hit the first one at 100% of 10 miler pace and the second one faster! I’d like to see you run this workout in Bellair or along that hilly/flat Riverview/Market/Chesapeake 2 mile loop course (I’ll send a map).
 
*Half marathoners = 3 x 2 miles with a slow 4-5 minute recovery in between each. Run the first 2 miler at 100-102% of HMP and try to get faster with each 2 miler. I’d like to see you run this workout in Bellair or along that hilly/flat loop Riverview/Market/Chesapeake 2 mile loop course (I’ll send a map).
 
**BB Group #2: Please text or call me before Saturday so we can chat about the best long run workout, since some of you are racing on the weekend of 9/1 and others are racing on 9/8.
 
*BB Group #3= 15 miles total as follows on similar terrain to race course:
-2 miles at the same pace you plan to run for the first 2 miles on race day (~95%?)
-8 miles at 100% of MP
-4 miles at 104%
-1 mile at 80%
 
*BB Group #4= 10 miles total, on similar terrain to race course, as follows:
-2 miles at the same pace you plan to run for the first 2 miles on race day
-5 miles at 100% of MP
-1 mile at 104%
-1 mile faster!
-1 mile at 80%
 
SUNDAY August 18
*Happy Birthday Steve L.!
Please join me at 6:45am for 4-5 recovery social miles at Greenberry’s. 
0 Comments



Leave a Reply.

    SPEEDSTERS
    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    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: 
    UVA Track at Lannigan Field
    (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

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017

    Categories

    All

    RSS Feed

CTC RACES
New Year's Day 5K
Charlottesville Ten Miler
All-Comers Summer Track Meets
Bruce Barnes Mile

Women's Four Miler
Rivanna Greenbelt Marathon
CTC TRAINING PROGRAMS
Charlottesville Speedsters
Marathon & 1/2 Marathon Training Program
Ten Miler Training Program

Women's Four Miler Training Program

C-VILLE-athon
#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes