Week of September 20, 2021

Greetings, everyone!

Yet another humid Saturday and I’m pleased to hear that so many of you adjusted your paces or cut back your mileage, so you didn’t set yourself back by “overdoing” it. That’s being a smart athlete. Remember: don’t get caught up with paces and numbers... dial it back and grade it on an “effort based” curve. And it looks like we’re in for some cool mornings for our quality days this week (61 on Wednesday and 50 on Saturday). Yippee!

-Many of our folks raced well at the Pepsi 10K on Saturday, including these age group champs: Brian C., Rachel L., Will M., Binyong and Suzanna. Way to go!

-If any of you want to get in a few extra social miles this Wednesday evening, I’d love to have you join me for the Burley community run/walk. This low key neighborhood event is in support of the Burley Middle School historical restoration project, that’s bringing the original athletic field back to their days of glory when it was an all African-American school. 5:00 pm at Burley on Rose Hill Drive.    

-Congrats to Josh T., who won the Breaks 45 Miler last weekend and to Captain Harry, who successfully completed his three legs of the Ragnar Relay race in New Hampshire over the weekend!

-Have a new ache or pain? Need to shift your Saturday run to Friday or Thursday? Your coach is here to help. 

Happy Birthdays to Mike C. and Jim R. (Tuesday), Cynthia C. (Saturday) and Patrick P. (50 on Sunday)!

I hope to see many of you on Wednesday morning at the beautifully lit UVa track!

Cheers,

Mark
434-962-1694 (text) or stop by 

WEEK of SEPTEMBER 20
*Speedsters 5K-10K = ~25-30 miles

*Speedsters October Half = ~25 miles (taper week) 

*Speedsters November/December Half = 30-35 miles

MONDAY September 20
***Please note that if you raced on Saturday, to go extra slow and short today

 *Speedsters = AHR mileage with 8 x 12 second hill form surges with a slow 48 second recovery in between each.
 
WEDNESDAY September 22
**Please join us at 5:30 am at the UVa track.
We have a large group of folks that are “just running” some social AHR miles too.  

*Speedsters 5K-10K and Nov/Dec. Half = “Lannigan 2K Circuits” as follows: 2-3 laps of 15-15 fartlek on the magic carpet immediately (no break) followed by a half mile on the track at 103% of 10 mile pace (~10K pace) or faster. Run 2 or 3 (half marathoners do 3) of these circuits, making each one faster than the previous. Take a 2 minute recovery in between each. 

*Speedsters October Half = 1-2-1. Take a slow 4 minute recovery in between each. You may run the 2 miler as an on/off. I’ll have Leah send you my suggested paces. 

SATURDAY September 25
*Speedsters 5K-10K = 8 miles total as follows on a flatter course:
-2 miles at AHR
-5 miles at 96-98% (or faster) of 10 mile pace
-1 at AHR 

*Speedsters October Half = “Practice” 8 mile run for next week’s race as follows: 
-1 mile at AHR
-2 miles at MP
-4 miles at HMP
-1 mile at AHR
(flat course)

*Speedsters November Half = 10 miles total as follows:
-1 mile at AHR
-2 miles at MP (~30seconds/mile slower than HMP)
-5 miles at HMP
-1 mile faster!
-1 mile at AHR
Flatter course
CTC Board Elections Membership Meeting
Thursday, September 23 at 7pm
Join Zoom Meeting

BOARD NOMINATIONS
Dear Charlottesville Track Club members,

The last CTC Social was held on February 27, 2020. Like many events that have been modified or cancelled during the pandemic, CTC was unable to safely hold its annual meeting and party in 2021. Our bylaws state that the membership of CTC should meet once a year in the month prior to the start of the club’s fiscal year, which is October, and that Board members shall be elected by a majority vote of those present at the annual membership meeting. Board members must have an active CTC membership, the term is 2 years, and there is no limit on the number of terms a board member can serve. The board meets monthly. We are currently seeking nominations for new board members. 

Please save the date for this year’s annual meeting to be held September 23, 2021 at 7 PM. Given the current state of COVID, this meeting will likely be held virtually and will take the place of our annual social event (zoom invitation to follow). Keeping with our 40-year tradition, Mark Lorenzoni will recognize our standout runners and volunteers during the meeting.  

If you are interested in being a board member, or would like to nominate someone, please submit your nominate here: https://www.cvilletrackclub.org/board-nomination-form.html

In addition, the Board has been working on developing committees to focus on CTC matters and initiatives. For now, we are forming the following 3 committees: 1) an Events Committee that should include race directors, event organizers, and a volunteer coordinator; 2) a Budget and Finance Committee that would oversee matters such as coordinating with the accountant on taxes (assist with filing required state and federal tax forms) and coordinating with and helping the treasurer (who would be a member of the committee); and 3) a Community Outreach Committee. Committees can consist of board members and other CTC volunteers. If you are interested in volunteering for any of these committees, please send an email to charlottesvilletrackclub@gmail.com.
 
We look forward to seeing you at the annual meeting.
 
Best,
 
Diane Rosin Okusa
CTC Board member and Secretary