Week of March 9

Wow! Despite the tough headwinds and monster hills many of you had excellent races at the MJ8K yesterday morning. Here’s just a small sampling: Jeffrey, Jordan, Peter, Lauretta, Kim, Rachel, Analisa, Carrie, Sarah, Kristen, John T. and Steve Light, who ran a 34:32, knocking off almost 3 minutes off his time from last year!
Plus, our Age Group champs: Larry, Jenn F., Sean, Elizabeth, Kate J. and Jeanine!
And a huge thanks to all of you, who came out to help me with race day logistics…as cliché as it may sound, I could not have done it without you! Bill P., Paula, Ellen, Megan, Billie, Bronwyn, Marti, Henry, Becky, Paul H., Michelle, Carol and Craig. Much appreciated!
Happy Birthdays to Marissa (Monday), Sean (Wednesday) and Jaime (Sunday)!
I hope to see many of you on Wednesday morning. Let’s keep this rolling!
Coach Mark
434-293-3367
434-962-1694 (text anytime)

WEEK of MARCH 9
*Speedsters = 25-40 total miles (85-90% AHR/10-15% faster)
MONDAY March 9
*Speedsters = 4-6 AHR miles at 75-80% with 4 x 12 second flat surface form surges
WEDNESDAY March 11
***Please meet me outside the UVa track at 5:30am for the following workouts. We will start with a very slow (AHR…please) 2 mile warmup, which will be followed by 4-5 minutes of dynamic drills (make sure to start gently, so as to let your fibers safely loosen up) on the track. I will then get you into your pace groups based on your current fitness level and your race goals.
Remember to make the first 200 of your first repeat the very slowest, so as to ease into the meat of the “workout”.
After your workout is completed, cooldown (off track, on the magic carpet or on the very outside lanes of the track) at AHR for at least a mile.
*Speedsters = 3 x 800 with a very slow 3 minute recovery/3 x 200 with a very slow 200 recovery/3 x 800, at a faster pace than the first set of 800’s, with a very slow 3 minute recovery.
I’ll have Leah post on the blog my suggested paces for the 800’s…run the 200’s at a fast but relaxed pace. The 800’s should “feel hard”, as my suggested paces will be on the fast side! Take them one at a time and have confidence in your fitness. Focus on form: nose over toes!
SATURDAY March 14
*Speedsters racing the 10 Miler = 14-18 mile long AHR Run with 1 mile fartlek in middle to tire your legs a bit for the latter portion of the run. For example, if you go 15 total miles, run it as follows:
-9 miles at 75-80% of 10 mile pace
-1 mile of 30 fast-30 slow fartlek
-5 miles at 75-80% of 10 mile pace
*Speedsters NOT racing the 10 Miler = 10-12 miles total at 75-80% with 1 middle mile of 30-30 fartlek
SUNDAY March 15
***Please come join us for 4-5 social and relaxed miles at 6:45am at Greenberry’s.