CHARLOTTESVILLE TRACK CLUB
  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page

Week of January 27, 2020

1/26/2020

0 Comments

 
Wow! Was your coach ever impressed with how well all of you did, on Wednesday, with our tough hilly Bellair workout and in such frigid conditions. You all looked so good out there and all of you had such positive attitudes. I really appreciate that I didn’t hear one single person complain or state the obvious (how cold it was). Love it! The no-drama Wednesday morning theme lives on! Plus, everyone followed directions beautifully (headlamps, single file on Old Ivy Road, etc.). this all makes me smile. Let’s keep this going!

See you Wednesday for your #1 voted favorite workout!

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


WEEK of JANUARY 27
*Speedsters = 25-35 total miles (~90% AHR/~10% faster)

MONDAY January 27
***No surges if you’re prone to Achilles, calf and hamstring issues!

IMPORTANT: Use your core to engage your knees on the hill surges. The less you use your legs to lift your knees, and the more you use your upper body, the more efficient you’ll be and 

Wow! Was your coach ever impressed with how well all of you did, on Wednesday, with our tough hilly Bellair workout and in such frigid conditions. You all looked so good out there and all of you had such positive attitudes. I really appreciate that I didn’t hear one single person complain or state the obvious (how cold it was). Love it! The no-drama Wednesday morning theme lives on! Plus, everyone followed directions beautifully (headlamps, single file on Old Ivy Road, etc.). this all makes me smile. Let’s keep this going!

See you Wednesday for your #1 voted favorite workout!

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


WEEK of JANUARY 27
*Speedsters = 25-35 total miles (~90% AHR/~10% faster)

MONDAY January 27
***No surges if you’re prone to Achilles, calf and hamstring issues!

IMPORTANT: Use your core to engage your knees on the hill surges. The less you use your legs to lift your knees, and the more you use your upper body, the more efficient you’ll be and reducing the risk of injury!

*Speedsters = 5-6 miles at 75% of 10 miler pace with 6 x 15 second hill (moderate hill…not too steep) surges with a very slow 45 second recovery jog in between each. Use your torso/core to lift your knees and drive up the hill. No straining!

WEDNESDAY January 29
***Please join me at the UVa track parking lot at 5:30am for the following workouts.
Please use Adrian’s Pace Calculator, by plugging in either your goal 10 Miler or marathon time.

*Speedsters = “Spartan” as follows (I’ll explain in detail again on Wednesday morning):
-1600 on the track at 98-100% of 10 miler pace
-800 off the track (I’ll have the road course marked) at 93%
-1200 on at 102-103% or faster
-800 off at 93%
-800 on at 104-107% or faster
-800 off at 93%
-400 on at a fast but relaxed pace!
***Please note: More experienced Speedsters can run the extra 800 off /200 on

SATURDAY February 1
*Speedsters = 10-13 miles at 75-80% of 10 miler pace. Add 1-2 miles to your most recent long run. Rolling course please.

SUNDAY February 2
**Come join us for 4-5 social miles at 6:45am at Greenberry’s. Newcomers are encouraged to join us for this fun recovery run.Cville Speedsters <cvillespeedsters@gmail.com>6:05 PM (2 minutes ago)


to me







Wow! Was your coach ever impressed with how well all of you did, on Wednesday, with our tough hilly Bellair workout and in such frigid conditions. You all looked so good out there and all of you had such positive attitudes. I really appreciate that I didn’t hear one single person complain or state the obvious (how cold it was). Love it! The no-drama Wednesday morning theme lives on! Plus, everyone followed directions beautifully (headlamps, single file on Old Ivy Road, etc.). this all makes me smile. Let’s keep this going!

See you Wednesday for your #1 voted favorite workout!

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


WEEK of JANUARY 27
*Speedsters = 25-35 total miles (~90% AHR/~10% faster)

MONDAY January 27
***No surges if you’re prone to Achilles, calf and hamstring issues!

IMPORTANT: Use your core to engage your knees on the hill surges. The less you use your legs to lift your knees, and the more you use your upper body, the more efficient you’ll be and reducing the risk of injury!

*Speedsters = 5-6 miles at 75% of 10 miler pace with 6 x 15 second hill (moderate hill…not too steep) surges with a very slow 45 second recovery jog in between each. Use your torso/core to lift your knees and drive up the hill. No straining!

WEDNESDAY January 29
***Please join me at the UVa track parking lot at 5:30am for the following workouts.
Please use Adrian’s Pace Calculator, by plugging in either your goal 10 Miler or marathon time.

*Speedsters = “Spartan” as follows (I’ll explain in detail again on Wednesday morning):
-1600 on the track at 98-100% of 10 miler pace
-800 off the track (I’ll have the road course marked) at 93%
-1200 on at 102-103% or faster
-800 off at 93%
-800 on at 104-107% or faster
-800 off at 93%
-400 on at a fast but relaxed pace!
***Please note: More experienced Speedsters can run the extra 800 off /200 on

SATURDAY February 1
*Speedsters = 10-13 miles at 75-80% of 10 miler pace. Add 1-2 miles to your most recent long run. Rolling course please.

SUNDAY February 2
**Come join us for 4-5 social miles at 6:45am at Greenberry’s. Newcomers are encouraged to join us for this fun recovery run.
0 Comments



Leave a Reply.

    Picture

    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    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: 
    ALBEMARLE HIGH SCHOOL TRACK

    (until the UVA Track at Lannigan Field is open again)
    (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

    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    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
CTC Swag
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
​Newsletter
#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page