Week of March 2

Hi, everyone,
I’m getting this out early to you, as we’ll be in Atlanta for the Olympic Marathon Trials and won’t be back home until late Sunday evening.

Here’s wishing our Charlie, Jenny and Rachel and all our other local friends a successful marathon on Saturday!

***I’ll be posting live updates, with photos and videos of our locals, to our Ragged Mountain social sites throughout the race.  
https://twitter.com/coachzoni  
https://www.instagram.com/raggedmountainrunning 
 
-And all the best to those of you racing at Sugar Hollow on Saturday.  

****IMPORTANT Volunteer request: I still need about 15 more folks (I’ve only heard from four of you thus far) to help me with the Haven 8K on March 7th. This is a cause very near and dear to my heart, as I was on the original board of directors that opened the doors to this special building. Please help, if you can (just text me). Thanks so much!
Also, please enter the Haven 8K if you haven’t been already done so. We still need 50 volunteers too, if you have a loved one that can help us on race day. Thanks. 

***Time Trial Day for our Speedsters and BB folks (not in training for a marathon) this Wednesday. Don’t shy away from a very cool opportunity to see what you can do for a mile (and maybe the 800 too).
I hope to see a bunch of you then!
Coach Mark
434-962-1694 (text anytime)
       
WEEK of MARCH 2
*Speedsters = Recovery mileage week, so please drop your current weekly mileage by at least 30%. (85% AHR/15% faster)    

MONDAY March 2
*Speedsters = 4-5 miles at 75-80% of 10 miler pace with 5 x 12 second hill form surges (moderate hill) with a slow 48 second recovery in between each.     

WEDNESDAY March 4
**Please meet me outside the UVa track at 5:30am for the following workouts:

*Speedsters = Time Trials Day!!
After a 2 mile warmup and lots of dynamics and strider surges you will be ready to start your mile time trial:
-Mile (4 laps): As a gauge, you can estimate that your mile time should be at least 25-30 seconds faster than your 5K pace. From there, know that you will need to run the first half lap slower than that mile pace. So, ahead of time, do the calculations for what you need to be at 50 meters, 100 meters, 150 meters and 200 and 300 meters (I will have cones at each mark). After the first 300 meters you can begin to start picking up the pace. After the half way mark (800) you want to be really pushing the pace!
I’ll be starting you in broader pace groups.  

For those of you wishing to go for a fast 800 time too:
Take a 20-25 minute slow recovery after the mile and then run more dynamics before starting your 2 lap time trial.
  
***If you absolutely, positively don’t want to do the mile time trial (which I would encourage you to try) you may do the following workout: 12 x 400 in 3 sets of four. Run the first set at 103-104%/ 2nd set at 107-109%/ 3rd set faster!  
Take a 90 second recovery in between each 400 and a 2 minute recovery in between each set.

SATURDAY March 7
*Speedsters = two choices (I would much prefer that you run the Haven 8K as it will give you that much valued “race” experience and will also give you a VERY accurate read as to what your current fitness level is going into the race season).
A. The Haven 8K as a hard and fast progression run. Start at 98-100% of 10 mile pace and pick it up with each mile, keeping in mind that the ascents will obviously be slower. 8-9 miles total with 2-3 mile warmup and 1 mile cooldown.

B. 8 miles total as follows:
-2 mile warmup at 75-80% of 10 mile pace
-5 mile progression run on a rolling course (no Riverview!), starting at 98-100% and getting faster with each mile. Really push the pace over the last 2 miles.
-cooldown for 1 slow mile

SUNDAY March 8
**Please come join us at 6:45am for 4-5 relaxed and social miles from Greenberry’s ​