Week of March 1, 2021

Hi, everyone!

As I sit at my desk looking out at the early morning rain, I’m feeling optimistic. Optimistic about the fact that it’s looking like tomorrow may signal the end of rainy weather for the next week. And optimistic about the future, for even though the virus is still very much all around us, I’m beginning to feel a bit like, thanks to the vaccines really starting to flow, that we just might be able to get back to our weekly group runs (maybe with slightly different protocols) sometime in the late spring or early summer. I could be wrong but I’m feeling hopeful. Fingers crossed…

In the meantime, thanks for continuing to have such positive attitudes throughout this unique year-long journey. That always makes your coach feel optimistic and happy!

A few things…
*Only a handful of time slots are available for this Saturday’s Haven 8K.
https://runsignup.com/Race/VA/FreeUnion/TheHaven8KRunforHome

*Sign-ups for our first edition of “Lessons Learned” (Everything Marathoning) have been going great. If you haven’t already signed up, please think about joining us next Sunday. My goal is to make it informative and fun!
https://www.raggedmountainrunning.com/lessons-learned.html

*And I’d also love to have you join us for Coach Vin’s first “Trackville Talks Outside the Oval” on Tuesday March 9. I’ll send you sign-up information when it’s available.

*If you are interested in running our Marathon or Half Marathon on Sunday March 14, please let Leah know ASAP, as we’re trying to get everyone signed up this week.

*New? Then please give me a shout, so I can safely get you engaged in where we’re at with our training.

*Big Happy Birthdays to Russell S. (joining the “70 Club” on Monday!), Theresa B. (Wednesday), Allie P. (Saturday), Sara N. and Craig T. (next Sunday)!

In closing, I’d like to shout out a huge thanks to Leah and Harry, for all their wonderful volunteer efforts in keeping us so well informed each and every week!

Happy running,

Coach Mark
434-962-1694 (text)

WEEK of MARCH 1
For those in training for a spring race(s):
***IMPORTANT NOTE: Most of your weekly mileage should be run at a VERY relaxed, slow and peaceful pace. This AHR (Aerobic Heart Rate) “conversational” pace should be at least 90 seconds-2 minutes SLOWER than your 10 miler pace and at least 60 second slower than your MP.
https://www.albemarlexc.com/coach-lorenzoni-s-calculator

*Speedsters RF (those training for any of the RaceFest series events, including the 10 Miler) = Recovery week, so in the 18-24 mile range (70% at AHR/30% faster)

*Speedsters HM (those training for the Rivanna Half Marathon) = Taper week, so around 20-25 miles (75% AHR/25% faster)

MONDAY March 1
*Speedsters RF = 4 miles total with 1 of the miles at 103% of 10 mile pace

*Speedsters HM = 4-5 miles total with 1 of the miles at 103-104% of 10 mile pace on flatter terrain

WEDNESDAY March 3
*Speedsters RF = 10 x 400 at 107% of 10 mile pace or faster with a slow 200 recovery in between each.
If racing “all out” on Saturday, then drop to 5 x 400

*Speedsters HM = 10 x 400 at 107% (or faster) of 10 mile pace with a slow 200 recovery in between each.
If racing “all-out” on Saturday then drop to 5 x 400

SATURDAY March 6
*Speedsters RF = two options (6-8 miles total):
Haven 8K as a race or pace workout
Workout as follows on hillier terrain (Bellair?): 2 x 2 miles starting at 98-100% of 10 mile pace and getting faster with each 2 miler. Take a slow 4 minute recovery in between each

*Speedsters HM = two options (7-8 miles total):
Haven 8K as a race or pace workout (5 miles at HMP-10 mile pace or faster)
Workout as follows (on flat terrain): 2 x 2 miles at 102-103% (or faster) of 10 mile pace with a slow four minute recovery in between each.