Week of March 22, 2021

Hi, everyone! 

What a wonderful way to bring in spring with one of the nicest weather weekends of the year. 

It’s 10 Miler week and I’ve been busy working on the new course over at Foxfield. I think most everyone is going to like it, as I’ve tried to make each loop different from the previous so as to keep it interesting and to lessen the hills. Miles 1, 5 and 9 are the fastest, with miles 2 and 6 being the toughest.    

I do hope many of you will consider joining us as either a racer (or just wanting to run the course to support the cause) or volunteer. It’s not too late to sign up to run or volunteer at this special edition of this iconic community event. Sure, the grass will slow you down a bit (my guess is about 20-30 seconds/mile) but there are less big hills and it’s SO peaceful and beautiful! Come join us!

REGISTER
https://runsignup.com/Race/VA/Charlottesville/cvilletenmiler
VOLUNTEER
https://runsignup.com/Race/Volunteer/VA/Charlottesville/cvilletenmiler

If you are racing, I’d suggest moving your starting time to as early as possible, because it looks like it’s going to be unseasonably warm on Saturday (or move to Sunday when it’s going to be cooler). 
And please feel free to text or stop by to go over your game plan. 

And while we’re talking about the 10 Miler, it’s the next stop of the RaceFest series. Over 450 folks have participated in the series thus far, with many of our crew sitting at or near the top in the overall age group standings.
https://runsignup.com/Series/racefest 

We now have the dates set for the next two events (after the 10 Miler) in the series:

-Run for Autism 2 Miler (beautiful new trail course) Saturday April 17
https://runsignup.com/Race/VA/Charlottesville/VIArun

-BBBS 5K and 10K (our usual wonderful Free Union Farm gravel road courses) Saturday May 8 

Happy Birthday to Jay T., who celebrates on Friday!

I hope to see all of you next weekend.

Happy Running, 
Coach Mark 
434-962-1694 (text)  

WEEK of MARCH 22
*Speedsters RF (those participating in some or all of the RaceFest events, including the 10 Miler) = race week!
 
*Speedsters HM (those who raced the Half last Sunday) = continue recovery. Runs of 3-5 miles. No speed!
 
MONDAY March 22    
*Speedsters RF = 4 miles at AHR with 4-5 x 12 second hill surges (no sprinting) focusing on upper body form, using a moderate hill. Take a slow 48 second recovery in between each.     

WEDNESDAY March 24
*Speedsters RF = 4 miles total with 6 x 200 at your targeted 10 mile pace with a 200 recovery in between each. Can’t get to track? Then find a flatter section of road and run 6 x 45 seconds at your race pace with a slow 60 second recovery in between each.   
 
SATURDAY March 27 (or Sunday March 28)
*10 Miler Time!

*For those not racing the 10 Miler = 6 mile progression run as follows on a flatter course (8-9 total miles): 
-1 mile at 95-98% of 10 miler 
-1 mile at 98-100%
-2 miles at 101-103% 
-2 miles faster!