Week of February 7, 2021

Wow! Did we ever have some fantastic performances out in White Hall yesterday morning at the Sugar Hollow Frostbite Four Miler! I was in awe of how well so many of you raced, especially with this new staggered-start protocol. Sophie L. (24:48), Brain C. (25:12), Sara N. (26:04), Anders (24:31), Kiyoko (32:14), Philipo l. (27:05) and Joanna R. (39:55) were among those who had excellent outings.

And our RaceFest Series is now in full swing! Here’s just a small sampling of point totals, among our crew, after the first two events:
-Andrea W. 18 points
-Bob J. 16
-Harry 16
-Bonnie W. 16
-Jeffrey P. 16
-Linda S. 16
-Laura B. 16
-Ashley T. 15
-Suzanna T. 15
-Will M. 14
-Laura S. 14
-Karen D.J. 14
-Kathleen B. -13
-Emily V. 13
-Karen T. 13
-Dan M- 13
-George R. 13
-Bill P. 12
-Katie P. 12
-Jerri E. 12
-William S. 12

***Next up: The Haven 8K on March 6 (sign up soon, since spots are already filling up).
https://runsignup.com/Race/VA/FreeUnion/TheHaven8KRunforHome

And a HUGE thanks to Anne C., Audrey and Leah for all their help in organizing this special event. We had close to 200 participants, shattering our old record of 120! And a tip of the cap to Shawn, Ali and Marti for their race day help.

The 10 Miler sign ups have begun and Foxfield time slots, especially for Saturday, are filling up fast. Sign up soon.
https://www.cvilletenmiler.com

Attention March HALF and full MARATHONERS: If you’re interested in racing our full and half marathons on March 15, please email Leah ASAP.
rivannagreenbeltmarathon@gmail.com
http://rivannagreenbeltmarathon.weebly.com/list.html

On a more somber note, all of us who had the pleasure of knowing Cindy Conte are truly saddened by her passing at the way too young age of 68. She was a dedicated runner, who selflessly volunteered at countless CTC events over the years and was always a friendly, welcoming presence at her family’s beloved Michie Tavern. We will miss her very much.

And our hugs go out to the King Family, who tragically lost Ruffin, their 23 year old son, this past Tuesday. Adelaide has participated in many of our local races and Cynthia and I had Ruffin in our Sunday School class. So very sad...

A time to reflect on just how much our friendships and family truly mean to us.

And even though we can’t be together on Wednesdays, seeing so many of you at our new RaceFest series sure has been a lot of fun. I do hope many more of you will consider participating in the next 6 events of the series.

Let’s keep it going, my friends and athletes!

Coach Mark
434-962-1694 (text)

P.s. Happy Birthday to Katie P. this Wednesday!


WEEK of FEBRUARY 8
*Speedsters RF (those training for the RaceFest and the 10 Miler) = 30-35 miles (85% AHR/15% faster)

*Speedsters HM (those training for the March Half, plus RaceFest events) = 34-40 miles (85% AHR/15% faster

MONDAY February 8
*Speedsters RF = 5-6 miles at AHR (~75% of 10 mile pace) with 5 x 12 second hill form surges with a slow 48 second recovery in between each. Do not run these surges if you raced on Saturday.

*Speedsters HM = 6-7 miles at AHR (~75-80% of HMP) with 6 x 12 second hill from surges with a slow 48 second recovery in between each. Do not run these surges if you raced on Saturday.

WEDNESDAY February 10
*Speedsters RF =
-1 mile
-4 x 400
-1 mile
-4 x 400
Take a slow 3-4 minute recovery after the miles and a slow 90 second recovery in between the 400s.
Run the first mile at 107-108% of 10 mile pace and then try to run faster for the second mile!
Run the 400s at 110% pace for the first set and faster for the second set

*Speedsters HM =
-2 x 1 mile
-4 x 400
-1 x 1 mile
Take a 3-4 minute slow recovery in between the miles and a 90 second recovery in between the 400s (except take a 2:30 recovery after the last 400).
I’ll have Leah send you my suggested paces. It’s fine tuning time, so they’ll now be on the fast side! Ease into it by making your first lap of the first mile, slower!

SATURDAY February 13
*Speedsters RF= 12-15 AHR miles on a rolling to hilly course. Practice hydration and nutrition throughout.

*Speedsters HM = 14-16 miles at AHR on a flatter to rolling course. Hydration and nutrition throughout!