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

Week of February 15, 2021

2/15/2021

0 Comments

 
Hi, everyone!

Hope you were able to safely get in some running over the weekend. If you weren’t able to get in your long run, no worries as you can just pick up where you left off, in two weeks.

A few things of note…

*The Haven 8K time slots in Free Union (3/6) and the 10 Miler spots at Foxfield (3/27-3/28) are filling up. Sign up ASAP.

https://runsignup.com/Race/VA/FreeUnion/TheHaven8KRunforHome

https://www.cvilletenmiler.com

*Dr. Wilder and I are so excited to be hosting the first of our “Lessons Learned” on Sunday March 7. Each hour-long “Lessons Learned” will feature 10-12 friends and athletes of ours, who will share something valuable they learned in their running journey. Our first edition will have “Marathoning” as it’s theme and we are thrilled that longtime friend Joan Benoit Samuelson (1984 Olympic Gold Medalist) will be joining us, along with several other wonderful local marathon guests. The series will be on Zoom and will be FREE but you must make a reservation ahead of time. Stay tuned for reservation details for our first “Lessons Learned”...

*Please see my important note under Wednesday’s workouts regarding running in lanes 1&2 at the beautiful new Curtis Elder CHS track. Thanks!

*Plan on racing the Full or Half Marathon on March 14? Let Leah know so we can get you on the list to email you the registration information.

*Any new aches or pains? Need to adjust your training plan? Need to figure out your actual race pace? I’m only a text away...and you’re never bothering me!

Let’s keep this rolling!

Cheers,

Mark
434-962-1694 (text)

WEEK of FEBRUARY 15

*Speedsters RF (those of you training for some or all of the RF series, including the 10 Miler) = 32 miles or more

*Speedsters HM (those training for the Rivanna Half Marathon) = 30-36 miles or more

MONDAY February 15

*Speedsters RF and HM = Two options:
If you were able to get your long run in on Saturday or not at all = 5-6 miles at AHR with the middle 2 miles at 96-100% of 10 mile pace

If you ran long on Sunday = run your normal Sunday mileage. Don’t normally run on Sundays? Then take the day off!

WEDNESDAY February 17
***VERY IMPORTANT: I continue to be so appreciative of you, my athletes, using lanes 3-8 for your workouts at the new CHS track. Our good friend Rodney Redd (CHS Athletic Director) has been so kind in keeping the gates open to the public and all he asks is for us to use the other lanes, so as to not wear out the competition lanes (1 and 2). Simple request for such a generous gift! Thanks.
Don’t like running in lanes 3-8? Then head on over to the AHS track, which is a wonderful but older venue. A huge thanks to Deb Tyson for keeping the gates open there too!

*Speedsters RF = 1 mile/4 x 800/1 mile with a slow 4 minute recovery after the mile and a slow 3 minute recovery in between the 800’s.
I’ll have Leah send you my suggested paces.

*Speedsters HM = 1 mile-2 miles-1 mile with a slow 4 minute recovery in between each.
I’ll have Leah send you my suggested paces.

*Speedsters RF = 10 miles as follows on a rolling course:
-2 miles at AHR
-1 mile at 94-96% of 10 mile pace
-1 mile at 98%
-3 miles at 10 mile pace
-2 miles faster (102% or faster)!
-1 mile at AHR

*Speedsters HM = 12 miles as follows on a flatter course:
-1 mile at AHR
-3 miles at 93% of 10 mile pace (MP)
-4 miles at 96-98%
-3 miles faster!
-1 mile at AHR

SATURDAY February 20
“Pace Workout Saturday”

*Speedsters RF = 10 miles as follows on a rolling course:
-2 miles at AHR
-1 mile at 94-96% of 10 mile pace
-1 mile at 98%
-3 miles at 10 mile pace
-2 miles faster (102% or faster)!
-1 mile at AHR

*Speedsters HM = 12 miles as follows on a flatter course:
-1 mile at AHR
-3 miles at 93% of 10 mile pace (MP)
-4 miles at 96-98%
-3 miles faster!
-1 mile at AHR
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

    February 2021
    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

C-VILLE-athon
CTC TRAINING PROGRAMS
Charlottesville Speedsters
Marathon & 1/2 Marathon Training Program
Ten Miler Training Program

Women's Four Miler Training Program
​​CTC on Strava​​​
Running Routes

#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes
  • NEWSLETTER