Week of January 27, 2020

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.