CHARLOTTESVILLE TRACK CLUB
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes

Week of January 6

1/5/2020

0 Comments

 
Greetings, Speedsters!

Happy 2020 to you, my wonderful athletes!

I have a very long message coming to you later this week, so I’ll keep this very brief.

-We’re back to our regular 5:30am starting time for Wednesday’s this week

-NEW? Then please get in touch with me BEFORE Wednesday morning, so I can get you safely and comfortably engaged with our speed workout group.

-A huge thanks to our running friends at UVa for continuing to turn on the lights and open their beautiful track every morning at 5:30!

-Happy Birthdays to Dan M. (today!), Brian O. (Monday), Sara B. (Monday), Kristin and Becky K. (Sunday)!

I hope to see a bunch of you this Wednesday!
Coach Mark
434-293-3367
434-962-1694 (text)    

WEEK of JANUARY 6, 2020…First week of our next decade together!

***Please note that your AHR should be about 80% of your MP or 75% of your 10 miler pace. Use Adrian’s Pace Calculator to figure out your specific AHR pace.

*Speedsters = ~20-30 miles total (65% AHR/35% faster)

MONDAY January 6
*Speedsters = 4-6 miles at 75% of 10 miler pace with 5 x 10 second flat surface form surges with a 50 second jog in between each.  Fast but relaxed…no sprinting or straining!

WEDNESDAY January 8
***IMPORTANT: Please note that we’re back to our regular 5:30am starting time.
If you’re NEW to the group, we start warming up at 5:30 and usually go for a 2 mile AHR run, then we go straight into our group “dynamics drills” before starting the actual workout (divided into pace groups). Please call or text me before Wednesday so I can go over specifics with you and make sure I get you with the right pace group.  
 
*Speedsters = Thomson-Lewis Mountain circuits as follows: Run down Thomson at ~100-104% of 10 miler pace (keep it relaxed). Turn left at Emmet Street and recover slowly along the sidewalk leading to Lewis Mountain Road. Turn left on Lewis Mountain and run up it by going 20 seconds a fast but relaxed pace (~110%), focusing on using your core to drive your arms and lift l       

SATURDAY January 11
*Speedsters = 7-8 total miles with the middle three miles as a progression run as follows:
-1 mile at 97-98% of 10 mile pace
-2nd mile at 100-101%
-3rd mile faster!
All of the rest of the miles at 75% of 10 mile pace

SUNDAY January 12
**Please come join your coach, and a pile of other folks much more fun than me, for 4-5 social miles at 6:45am at Greenberry’s!  ​
0 Comments



Leave a Reply.

    SPEEDSTERS
    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    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: 
    UVA Track at Lannigan Field
    (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

    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
Rivanna Greenbelt Marathon
CTC TRAINING PROGRAMS
Charlottesville Speedsters
Marathon & 1/2 Marathon Training Program
Ten Miler Training Program

Women's Four Miler Training Program

C-VILLE-athon
#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes