Week of February 15, 2021

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