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

Week of December 9

12/8/2019

0 Comments

 
Hi, everyone,

Congrats to Peter (first race in his new 60-64 age group), Meg, Linda, Jeffery, Peggy, Elizabeth J., Larry, Marti, Suzanna and Jordan to name a few of our folks who had excellent races up at Monticello. And a huge thanks to all of you who came up to the mountaintop to help me with race day efforts. Folks like Russ, Brian, Megan, Karen, Erika, Sean, Margaret, Rick W., Susan and Tom were a huge help.

Congrats to Bronwyn, who had a sweet 4:02 BQ performance in Arizona this morning! And while we’re congratulating folks, a big tip of the hat to our Charlie Hurt, who qualified for the Olympic Trials with a super 2:18 effort at the California International Marathon this morning!

And all the best to our Captain Harry and his team of 60 year old lads (Ian, Scott Bob J. and Lee), who will be racing at the Club National XC Championships this Saturday up at Lehigh.

-Rick K’s annual Winter Solstice Trail run around our RTF loop is this Saturday. A variety of distance options will be available. Photos at 7:30 at Greenberry’s before the crew takes off.

****Please mark your calendar for our season ending “Fast 5K” next Wednesday (12/18). I will have set up a p.r. minded 5K course in hopes that many of my Speedsters and BB athletes will join in for some fast times. I really do hope many of you will join in, as the more company we have the faster everyone will run.

Any injury or training issues? Please give me a shout. I hope to see you this Wednesday.

Coach Mark
434-293-3367
434-962-1694 (text)

WEEK of DECEMBER 9
*Speedsters = winding down the season. Keep your weekly base mileage in the 15-25 mile range and for the next two weeks, we will continue with one workout/week on Wednesdays with a relaxed longer AHR run on Saturdays. Then, we will be firing up the engine again in early January.

WEDNESDAY December 11
**Please join me at the UVa track at 5:45 am for the following:
*Speedsters and Boston Bound folks (NOT training for a March/April marathon) = “Wednesday 700 Relays”: I will divide you up into two-person relay teams. These teams will equally pair up one faster person with one person not as fast.
The faster partner will run a 400 and then their partner will run a 300. After 400, faster teammate hands off to partner who then runs a fast 300. The 400 partner will jog 100 meters over to the finish of the 300 to be tagged by their partner. The 300 teammate can simply jog around in place to get ready for the next tag. They will do this a total of 11 times and then the faster partner will finish with a 300 to make it an 8000 meter run total. So, faster partner runs 10x400 plus one 300 and teammate runs 10x300. Let’s have some fun with this!

SATURDAY December 14
**Winter Solstice RTF Trail Group Run
*Speedsters = longer AHR run

SUNDAY December 15
**Come join us for 4-5 social miles and to celebrate Kenny’s birthday at 6:45 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