Week of March 16, 2021

Hi, everyone,
Several of our athletes had excellent performances at our Rivanna Marathon and Half this morning. Thanks to the hard work, thought and dedication of Leah, all of the racers were treated to a first class event with chip timing over a well marked certified course. And huge thanks to Dr. Bob and his medical crew and to all of the wonderful race day volunteers who helped make the event such a fun and safe success!
Here’s just a small sampling of some of the best of the day:
HALF
-James C. (1:28) first male!
-Laura L. -1:31
-Steve L- 1:35
-Brian O. -1:35
-Andrew Z. -1:39
-Philip L. - 1:42
-Heather K. - 1:53
-Andrew D. - 1:55
-Vicki - 1:58
-Joanna - 2:21!
FULL
-Mike C.- 2:58 (BQ)
-Thomas I.- 2:58 (BQ)
-Jim R. - 3:05 (BQ)
-Chance M. - 3:21 (BQ)
-Adele P.- 3:23 (BQ)
-Pat B. - 3:31
-Sarah K. - 3:36 (BQ)
I strongly encourage all of you who ran the half and the full to run short this week (see below). I’ve also mapped out a five week comeback plan here to safely guide the marathoners back to full recovery. Please make sure to roll every single day!
-Week of March 15 = 1-2 miles/run
-Week of March 22= 2-3 miles/run
-Week of March 29 = 4-5 miles/run
-Week of April 5= 5-7 miles/run
-Week of April 12 = 5-8 miles/run
I know this seems very conservative but it’s the safest way to allow your body to fully recover, both physically and mentally. Think of it as the first phase in your next training cycle as you rebuild your foundation.
***And to those of you racing the 10 Miler out at beautiful Foxfield, thanks to the Governor’s new 25/participants/time slot rule, we’ve now opened up a pile of extra spots (150 each day) for the early times on both Saturday and Sunday. I do hope you will sign up soon for this historic event. I’ve been working hard on refining the course and adding a few new loops. Please consider joining us for our oldest footrace and one of our biggest annual fundraising events. And don’t let the grass scare you...it’s as smooth as your lawn!
REMINDER: Please call on me within 24 hours of a new pain cropping up!
Happy Birthday to Ashley T. this coming Saturday!
Cheers,
Coach Mark
962-1694 (text)
WEEK of MARCH 15
*Speedsters RF (those looking to compete in the RaceFest series including the 10 Miler) = Taper week: ~20-25 miles
*Speedsters HM = recovery week #1 = ~2-3 miles/run. Roll every single day
*BB March = recovery week #1 = ~1-2 miles/run. Roll every single day!
MONDAY March 15
*Speedsters RF = 5 miles total with 2 of the miles at 100-102% of 10 mile pace (flatter course)
WEDNESDAY March 17
*Speedsters RF = 6 x 1000 (2.5 laps) with a slow 3-4 minute recovery in between each. I’ll have Leah send you my suggested times.
SATURDAY March 20
*Speedsters RF = 7 mile with a 4 mile progression run in the middle as follows on a slightly rolling course:
-2 miles at AHR
-1 mile at HMP (98%)-10 mile pace (100%)
-1 mile at 10 mile-10K pace (100-103%)
-2 miles faster!
-1 mile at AHR