Week of February 24

Hi, everyone!


Excellent workouts in Bellair last Wednesday. I was very impressed with how everyone seemed to negative split as they progressed with their hilly 3K loops around the challenging Bellair neighborhood. Cynthia did many of her workouts on that iconic loop in preparation for the 1984 Trials and so did Rachel Ward, as she prepped for the 2012 and 2016 Trials and now Charlie and Rachel B. have done the same for their run at the 2020 Trials this coming weekend. Each would agree that it doesn’t build your ego but it sure as heck builds your mental toughness and hill strength. So, if it’s good enough for our Olympic Trials athletes, it’s good enough for my Speedsters and Boston Bounders! 
Now, back to the track this week!


*I’m still looking for folks to help me with the Haven 8K on March 7th. Racing? Great, but then maybe a loved one can lend me a hand. Please let me know. Thanks!


*Reminder: Next Wednesday (3/4) is our Mile and 800 time trials! This will be for Speedsters and BB folks (not training for a spring marathon). Here’s your opportunity to see how fast you are. 


*NEW? Feeling lost? Can’t figure out what my workout lingo means? Then please, by all means, get in touch with me before Wednesday as I really want you to have a positive experience with this group training.  


*Racing this weekend? Then please see the important note under Wednesday’s instructions. 


I love that Sugar Hollow 5K and 10K and it’s all in support of our wonderful Whitehall neighbors, who are so generous to us throughout the year by allowing us to use their great parking area!   


Happy Birthdays to Andrew Z. (Monday), Bonnie (Wednesday) and Jason B. (Thursday)!


I hope to see another huge crowd of you again this Wednesday. Temps and footing look great!


Let’s keep it rolling!


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


WEEK of FEBRUARY 24
*Speedsters = 25-35 miles or more (85% AHR/15% faster)


MONDAY February 24
***Skip the surges if you’re prone to calf, Achilles or hamstring issues.
  
*Speedsters = 5-7 total miles with 5 x 12 second hill form surges with a slow 48 second recovery in between each. Moderate hill (not too steep)… focus on using your core to lift your knees.  


WEDNESDAY February 26
***Please join me at the UVa track at 5:30 am for the following workouts


IMPORTANT: Those racing at Sugar Hollow on Saturday should skip the Spartan and simply run 8 x 200 at race pace with a slow 200 recovery in between each. 


***Those headed to Atlanta to watch the Trials and then race on Sunday should do the following:
-200s if you’re “racing all-out” on Sunday 
-run the Spartan (or a portion of it) if you’re running the Half marathon as a “workout” 
 
*Speedsters = “Spartan” as follows:
-1600 on the track at 98-100% of 10 mile pace 
-800 off track at 91-93% of 10 mile pace
-1200 on at 102-103% 
-800 off at 93%
-800 on at 104-107%
-800 off at 93%
-400 on at 108-110% or faster
-800 off at 93%
-200 on at a fast but relaxed pace!  


THURSDAY February 27, 5-8 PM
Annual Membership Party & Awards Ceremony
Timberwood Grill, 3311 Worth Xing, Charlottesville, Virginia 22911
Please join us for a fun, casual night at Timberwood Grill (the 29 N location). Celebrate everyone's running achievements, get psyched for upcoming races, see old friends, make new ones, and enjoy food and drink. Awards such as "most improved runner" and "outstanding community member" will be presented. We'll have a buffet of heavy appetizers and everyone will get one drink ticket. The event is FREE for CTC members (including members who sign up that evening) and $10 for non-members. 


SATURDAY February 29
***All the best to our teammates Rachel B., Jenny G. and Charlie, to Winslow’s daughter Olivia and to all of our local friends, who will be racing in the U.S. Olympic Marathon Trials in Atlanta today! 


***And all the best to those of you racing the Sugar Hollow 5K or 10K!


*Speedsters = 14-17 miles or add 1-2 miles to your most recent long AHR run. This should be a very relaxed AHR run at 75-80% of 10 mile pace. If you’re not racing anything beyond 10K this spring, then I’d recommend going 10-12 miles.  
Hydrate and replenish electrolytes throughout the run. 
Please do not run this on a totally flat course.