Week of March 8, 2021

Greetings, athletes!
We had another great showing from our crew at the Haven 8K in Free Union. This was the 3rd event in our Race Fest series and like the others, it sold out with a field of 250.
https://runsignup.com/Series/racefest

Here’s just a small sampling of folks who had excellent races over this undulating hybrid course of gravel and pavement:
1st in AG
-Linda
-Bonnie
-Harry
-Jeffrey
-Andrea
-Kiyoko
-Matt G.

2nd in AG
-Bill P.
-Will M.
-Sara N.
-Pat B.
-Karen D.J.
-Vicki T.

3rd in AG
-Jerri
-Laura S.
-Larry
-Laura B.
Plus, Philip L., Dan M., Steve L., Kathleen B and Roni, who missed scoring in the top three in their competitive age groups but had fast outings!

We had a fun time with our first edition of “Lessons Learned” yesterday and I do hope you will join me for UVa Coach Vin Lananna’s first “Trackville Talks” tomorrow evening (link to registration). This town hall community gathering is patterned after Coach Vin’s very successful “Track Town” get-togethers he hosted monthly out in Eugene when he was coaching at U of O. There will be three 15 minute sections: Current athletes spotlight/Alumni spotlight and Community Corner, which I’ll be hosting. Hope you can make it!
https://www.eventbrite.com/e/virginia-track-fieldcross-country-trackville-talks-series-episode-1-registration-144018040837

Happy Birthdays to Marissa (Tuesday) and Rachel L. (Thursday). And to Sean S. (Thursday), who, along with his wife, also welcomed a baby boy into the world recently! Congrats!

Enjoy the Spring weather this week!
Coach Mark
434-962-1694 (text)

WEEK of MARCH 8
*Speedsters RF: Those participating in the Race Fest series, including the 10 Miler = 25-35 miles

*Speedsters HM: Those racing the Half Marathon this Sunday = Race week! Please text or stop by to go over your race day game plan.

MONDAY March 8
*Speedsters RF = 4-5 miles at AHR (recover from Saturday’s race or hard workout)

*Speedsters HM = 3-4 miles total with 4 x 12 second flat surface form surges with a slow 48 second recovery in between each

WEDNESDAY March 10
*Speedsters RF = 1-2-1
Take a slow 4 minute recovery in between each.
suggested paces below

*Speedsters HM = 3 mile practice run (text me for details)

THURSDAY March 11
Since you’re normally on a Wednesday workout/Saturday long run routine, I’ve shifted your Wednesday workout to Thursday since the race is on Sunday.
*Speedsters HM = 4 miles total with 5 x 200. First 1 at MP (93% of 10 mile pace)/next 2 at HMP/last 2 slightly faster (100-103% of 10 mile pace). Take a slow 200 recovery in between each.

SATURDAY March 13
*Speedsters RF = 14-17 miles all at AHR. Make sure to hydrate throughout.

*Speedsters HM = 1-2 miles if you normally run the day before you race

SUNDAY March 14
****RACE DAY for our Marathoners and Half Marathoners! ​