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****IMPORTANT: Well, we’re down to the latter portion of our spring season and many of our folks will be culminating it with the Park to Park Half this Saturday. This will be our last week at Albemarle and then next week we’ll move over to UVa at a later time (I’ll let you know what time) for our “break”. I’ll still offer some sort of light workout for those wanting to race some of the 5K’s in May but for most folks this will be a time to get in some social AHR base building or recovery miles. ***I sure could use some help at the Montalto 5K this coming Saturday. The bonus on this one is that you get to take in those stunning panoramic views. Please text me if you can help. Thanks so much! Coach Mark 434-293-3367 (day phone) 434-962-3367 (text) WEEK of APRIL 23 *Those racing on Saturday = 4-5 AHR miles with 4 x 15 second hill surges *Those not racing on Saturday but wishing to race some 5K’s this spring = 4-6 AHR miles with 6 x 20 second hill surges WEDNESDAY April 25 Our last Wednesday at AHS…please join me at 5:30. *Those racing on Saturday = 4 AHR miles with 6 x 20 second surges on the straightaways. *Those not racing on Saturday = Make sure you’re doing lots of dynamics prior to the start of this workout! -800 at 5K pace -2 minute jog -2 x 400 fast but relaxed with a slow 90 second jog in between -6 x 200 faster but still relaxed with a slow 200 jog in between -800 faster than the first one! SATURDAY April 28 ***All the best to our Montalto hill climbers and to our Park to Park half marathoners! *Those still wishing to race over the next few weeks = 3 x 1.5 miles over a measured course with a 2 minute recovery in between each. Run the first 1.5 miler at 10 mile-10K pace/the second one at 10K-5K pace/the third one faster! SUNDAY April 29 Come join your coach and others, that are much more entertaining than him, for 4-5 relaxed AHR miles at 6:45am at Greenberry’s
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Masters Mile this Saturday at 7:35! I'll have a workout this Wednesday for those wishing to race it. Sign up online!  Suggested MILEAGE for the WEEK of APRIL 16
*5K-10K folks (unless you’re racing this coming Saturday) = ~15-25 total miles *Park to Park = taper week, so around 20-25 total miles MONDAY April 16 ***All the best to our fellow Wednesday morning workout buddies, who will be racing at the Boston Marathon today! *4-6 AHR miles with 7 x 15 second hill form surge drills WEDNESDAY April 18 ***Please come join me at the AHS track at 5:30am for the following workouts: *Speedsters not racing this Saturday: -3 x 1000 (2.5 laps) with a slow 2-3 minute recovery in between each -3 x 200 at a very fast but relaxed pace (no straining as that leads to injury) with a slow 200 jog in between each. -3 x 1000 faster than the first set! (See image below) *Those racing this Saturday = 6-8 x 100 straightaways with a slow 100 recovery, in between, on the curves. *Those not training for anything, please feel free to join us for some relaxing AHR mileage. SATURDAY April 21 Park to Park crew = Two options: 1. Two mile time trial…this is a great tune-up for your race next week. I can meet you down at the UVa Park at 7:00 (please be all warmed up at 7:00). IMPORTANT: Please text me if you are going to do this. 2. 7-8 mile practice simulation run as follows: -1 mile warmup at AHR -2 miles at MP -6 x 3 minutes at HMP with a 45-60 second jog in between each -1 mile of fartlek of 30 seconds fast followed by 30 seconds slow -1-2 miles at AHR SUNDAY Come join us at Greenberry’s at 6:45am for 4-5 relaxed miles. ***I’m still looking for some race day help for this Saturday’s Run for Autism over at CHS. Please text me at 434-962-1694 if you can spare some time to lend a hand from 7:00-8:45. Thanks! IMPORTANT: Well, this is that time of the year that our Speedsters are going in all kinds of directions. As I see it you all currently have at least three basic options: 1. Those who wish to carry their season on through the Park to Park Half later this month. 2. Those who wish to keep the season going by racing a variety of local 5K races (or out of town 5K-10K races) over the next month or so. 3. Those who, after peaking for the 10 Miler, wish to take a little break, so as to physically and spiritually recharge the batteries. So, with the first two groups in mind, I’m going to write workouts through the early part of May. After that we’ll all take a break and then start back up our weekly workouts, hopefully back over at the UVa track area, sometime in late May or early June. This will also be somewhat in sync with our Boston Bound crew, who, most of them, will be ending their season the middle of this month and taking a break until the early to middle part of June. The third group should continue to run but keep it nice and relaxed and cut back on the distance of your long run. Stay on top of your rolling and stretching during this recovery time. RECOMMENDED New SUMMER RACES There are some newer summer races, that I’m directing, that I’d really love to have you all put on your calendars and consider racing: *The United Way Relays- June 16…we did not have one “Speedsters” 4 x 800 team enter the inaugural running of this every fun community run last year. I’d like to see us get together at least 4 or 5 equal teams (I’d make the teams fair) this year so we can have some fun inter squad competition. Over the coming weeks I’ll be asking who may be interested and I’ll then make even Speedsters teams to compete against each other for this important cause of access health for low income community families. *The Inaugural NPR PR Run- July 18… very fast 5K course in support of our local NPR station. *The Inaugural Hops Mile (Beer Run to Champion) - August 15 In the meantime, I’m hoping to see lots of you at our weekly group workout at AHS this Wednesday. Cheers! Mark Suggested MILEAGE for the WEEK of APRIL 9 *Park to Park crew = ~35 miles or more *5K-10K= ~20-30 miles MONDAY April 9 *Park to Park folks = 5-6 AHR miles with 6 x 20 second hill form surges *5K-10K folks = 4-5 AHR miles with 6 x 15 second hill form surges WEDNESDAY April 11 ***Please join me at the AHS track at 5:30am for the following: *Spartan Progression workout as follows: -mile on the track at HMP-10 mile pace -half mile off the track at MP (out a quarter mile to a cone and back again) -1200 (3 laps) on the track faster (~10Kpace) -half mile off the track at MP -800 on the track faster (~5K pace) -half mile off the track at MP -400 on the track fast! *Those racing the 5K this Saturday = 8 x 20 second surges along the 100 straightaways with a slow 30-45 second jog in between each. SATURDAY April 14 ***I hope to see a pile of our Speedsters folks (Meg and Zach are always out there representing) racing over the hills of the Run for Autism, going for a course p.r. or simply looking for a really good workout in support of one of my very favorite causes. *Park to Park Half folks = 14-17 AHR miles (run 1 or 2 miles longer than your longest run of this winter/spring cycle) with the last 2 miles at MP-HMP *5K-10K folks = 8-10 AHR miles with the last 2 miles at HMP-10 mile pace SUNDAY April 15 4-5 slow recovery group run miles at 6:45am at Greenberry’s Suggested MILEAGE for the WEEK of APRIL 2
*SPEEDSTERS who are looking to run the Park to Park Half: -If you raced the 10 Miler = ~ 15-20 miles -If you did not race the 10 Miler = 30-35 miles *5K-10K Speedsters = ~15-25 miles MONDAY April 2 *Speedsters = 4-6 AHR miles with 6 x 15 second flat surface form surges WEDNESDAY April 4 ***Please join me at the Albemarle High track at 5:30am for some belated “Big Pants” kudos and the following workout options… *Speedsters = -4 x 400 at 5K pace or slightly faster with a 90 second slow recovery in between each -4 x 200 at a fast but relaxed pace with a slow 200 recovery in between each -4 x 400 faster than the first set but with a shorter 45-60 second recovery in between each. That should make things interesting. *Just Running/Recovering = 4-7 AHR miles SATURDAY April 7 *Speedsters racing the Park to Park Half = two choices: A. 7-8 AHR recovery miles (if you raced the 10 Miler) B. 10-11 miles total with a 7 mile progression run as follows (if you did not race the 10 Miler): Warmup for 2-3 AHR miles then run the progression run as mile 1 = MP/mile 2 = HMP/mile 3= HMP-10 mile pace/miles 4,5 = 10 mile pace/miles 6,7 = faster! *Speedsters 5K-10K = 7 miles total with either a local 5K race or a 4 mile “progression” run as follows: mile 1 = 10 mile-10K pace/mile 2 = 10K pace/miles 3,4 = faster! SUNDAY April 8 **Come join us for 4-5 AHR miles at 6:45 at Greenberry’s Suggested MILEAGE for the WEEK of MARCH 26
*”Speedsters”, who raced the 10 Miler = recovery week, so runs of 2-4 miles tops and NO speed! MONDAY March 26 *Speedsters that raced the 10 Miler = 2-3 AHR miles with no surges! *Speedsters that did not race the 10 Miler = 5-6 AHR miles with 6 x 15 second hill form surges WEDNESDAY March 28 Please meet at the AHS track at 5:30am…I’ll be out of town but Captain Harry will get you started. We’ll do “Big Pants” awards next week! ***Please note that this is a really long workout (the long recoveries eat up a lot of time), so you may want to get started early or just be aware that you won’t be finishing with your cooldown until 7:00ish. *Speedsters who raced the 10 Miler = 3-4 AHR miles…no speed! *Speedsters who did not race = -5 x 400 at 5K pace or faster with a slow 2 minute jog in between each -5 x 200 with a slow 200 jog in between each -5 x 400 faster than the first set! SATURDAY March 31 ***I would love to have as many of you as possible join me at our very special BigBrothers-Big Sisters footraces over the beautiful 1600 acre Chapel Spring farm property in Free Union. *”Speedsters”, who raced the 10 Miler = 4-5 AHR miles *”Speedsters” who did NOT race the 10 Miler = two options: A. 3 x 1.5 miles with a 2 minute jog in between each. Run the first 1.5 miles at 10K pace or slightly slower. Then pick up the pace with the last two 1.5 milers. Please run this over a course that is similar to the terrain you will be racing on. B. Please race the BBBs 5K or 10K Suggested MILEAGE for the WEEK of March 19
*10 Miler crew = race week mileage (see below) *5K-10K folks = Recovery week, so 15-25 miles MONDAY March 19 *10 Miler crew = 4-5 AHR miles with 3 x 15 second flat surface surges *5K-10K folks = 4-5 AHR miles with 6 x 15 second flat surface surges WEDNESDAY March 21 ****IMPORTANT reminder: Please note that we will be at the Albemarle High School track (Hydraulic Road) starting this week. Same 5:30 time. Thanks for being so flexible. Good stuff! *10 Miler = 4 AHR miles with 6-8 x straightaway pickups…I won’t be terribly upset if you choose to sleep in a bit and run this taper workout later than our usual time (feel free to join us at the AHS track later if you’d like). *5K-10K racers = -1 mile -3 minute slow recovery -4 x 800 with a slow 2 minute recovery in between each ***Please call or text me for your suggested paces. THURSDAY March 22 *10 Miler crew = 2-3 miles at AHR FRIDAY March 23 *10 Miler crew = if you normally run on Fridays, please run 1-2 miles today SATURDAY March 24 ***All the best to those racing The 10 Miler! ***Not racing? Then please go long…add a mile to your most recent long run. Join us THIS Sunday morning (3/18) to help hand out Charlottesville Ten Miler neighborhood flyers
We will meet at Albemarle Baking Company on Main Street at 6:45 (not Greenberrys) and will come back for coffee after we pass out the flyers. Thanks so much!!! Suggested MILEAGE for the WEEK of MARCH 12 ***IMPORTANT: -Pool miles and treadmill miles count! -80% of your total weekly mileage should be run at your AHR (no faster)! *10 Miler Speedsters = Taper Week: 20-30 miles total MONDAY March 12 ***Please note that those who raced at the Haven 8K should run 3-5 AHR very slow miles with no pickups today! *10 Miler Speedsters = 4-5 AHR miles with 6 x 20 second hill surges *5K-10K = 4-5 AHR miles with 8 x 20 second hill surges WEDNESDAY March 14 ***Our last week at CHS! Please join us at 5:30am at CHS. *10 Miler folks: -1 fartlek loop around the school of 30 seconds slow-30 seconds fast -4 x 400 with a slow 90 second-2 minute jog in between each -4 x 200 at fast but relaxed pace with a slow 200 jog in between each -finish with 4 x 400 faster than the first set! -Paces will be posted on Speedsters blog & Facebook *5K-10K = same as 10 Miler workout. SATURDAY * 10 Miler = 7-8 miles with two choices: Choice #1: A two mile time trial to see how much you’ve improved during this training cycle. I’ll meet you at the UVa track at 7:20 to time you and to cheer you on (be warmed up and ready to go at 7:20). 7 miles total Choice #2: 7-8 miles total as follows: 2 miles at AHR/1 mile at the pace you plan to start on race day/then go 4 x 3 minutes at 10 mile pace with a 1 minute jog in between each/then go 4 x 2 minutes faster with a 1 minute jog in between each/finish with 4 x 1 minute fast with a 30 second jog in between each/ then 1 slow mile at AHR. *5K-10K = 2 mile time trial…please meet me at the UVa track all warmed up and ready to go, at 7:20.   A few things of note…
***We will be at the CHS track for the next two weeks. So, next week, March 14, will be our last day at CHS. Stay tuned for details on where we will be on the 21st . ***Three things that I want you to keep working on: 1. Your core strength…so any cross training you can do 2-3 times/week (that does not tire you out for your runs) is a bonus plus! 2. Daily foam rolling! 3. Short stride strike, so as to keep your cadence at 90 hits/foot/minute (30 hits/foot/20 seconds). The rule is to keep your strike under your frame, so you never can see your feet hit the ground. Bounce/spring off your arches (mid-foot)! ***We still need lots of volunteers for the Haven 8K this Saturday. Please text me if you can help. Thanks! NEW? Then please consult with me prior to Wednesday so I can help keep you safe and happy! ***Great job with the new “inside-outside cone rule”…Your coach was very impressed! I hope to see you this Wednesday! Cheers! Mark 293-3367 (day phone) 962-1694 (text) Suggested MILEAGE for the WEEK of MARCH 5 *Speedsters 5K-10K folks = 20-25 total miles *Speedsters 10 mile - half crew = 30-35 miles *March marathoners = ~30-33 miles (taper week!) *April marathoners = ~50-55 miles or more! *May marathoners = ~45 miles MONDAY March 5 *Speedsters 5k-10K = 4-6 AHR miles with 5 x 15 second hill surges *Speedsters 10 miler = 5-7 AHR miles with 8 x 15 second hill surges *March marathoners = 4-6 AHR miles with 5 x 15 second hill surges *April marathoners = 8-9 AHR miles with 8 x 15 second hill surges *May marathoners = 7-8 AHR miles with 5 x 15 second flat surface surges WEDNESDAY March 7 ***See you at the CHS track at 5:30am **”Cone lanes rule” in place! ***I’ll have Harry and Leah send you my suggested paces for the Speedsters and the March and April BB workouts. *Speedsters = -3 x 800 with a 3 minute jog in between each -4 x 400 at a fast but relaxed pace (sub 5k pace or faster) with a slow 400 jog in between each -3 x 800 faster than the first set! *March = -3 x 800 with a 3 minute jog in between each -4 x 400 at a fast but relaxed pace (sub 5k pace or faster) with a slow 400 jog in between each -2 x 800 faster than the first three! *April = 10 x 600 with a 2 minute slow jog in between each. -Run in two sets of five with the second set faster than the first…take a 3-4 minute jog in between the two sets. *May = “Spartan/Fartlek progression” run as follows: -1 CHS hilly loop at 30-30 -800 on the track at HMP -1 CHS hilly loop at 30-30 but faster -800 on the track faster -1 hilly CHS loop at 30-30 but faster -800 on the track faster! -1 last hilly loop at 30-30 -400 on the track faster! *Those racing the Haven 8K = 8 x 100 straights at a brisk but controlled pace. ***NEW? Please call me prior to Wednesday morning. Thanks! SATURDAY March 10 ***All the best to those racing the Haven 8K as a tune-up for the 10 Miler! *Speedsters = 11 miles total as follows: -2 miles at AHR -5 miles starting at MP-HMP, working down to 10 mile pace for at least the last 3 miles -straight into a fartlek of 60 fast-30 slow for 1 mile -60 second jog -then run 2 miles faster than 10 mile pace -cool down 1 AHR mile *March = 8 mile practice-simulation as follows: ***similar terrain to race course and START at the EXACT same TIME your race starts! -Start with 2 miles at the exact pace you plan to run for the first 2 miles on race day -then straight into 3 miles at MP (no faster) -then straight into 2 miles as fast as you can comfortably run (~10K-10 mile pace?) -cool down 1 mile at AHR *April =16 miles total as follows: ***similar terrain to race course -2 miles at the same pace you plan to run on race day for the first 2 miles -8 miles at MP -then straight into 2 miles of 60 fast-30 slow fartlek -90 second slow jog -then 3 miles at HMP or faster! -1 mile cool down at AHR *May = 11 miles total as follows: ***similar terrain to race course -first 2 miles at the same pace you plan to start out on race day for the first 2 miles -next 8 miles at MP -1 mile cooldown jog at AHR SUNDAY March 11 Come join us for 4-5 AHR miles at 6:45 at Greenberry’s…coffee and fellowship to follow.  Suggested MILEAGE for the WEEK of FEBRUARY 26
*5K-10K folks = 20-30 miles or more *10 Miler-Half folks = 30-40 miles or more Suggested MILEAGE for the WEEK of FEBRUARY 26 *5K-10K folks = 20-30 miles or more *10 Miler-Half folks = 30-40 miles or more MONDAY February 26 *5K-10K folks = 4-5 AHR miles with 6 x 15 second hill form surges (not sprints) *Ten Miler = 5-7 AHR miles with 6 x 15 second hill form surges (not sprints) WEDNESDAY February 28 ***Please join me at 5:30am at the CHS track. **NEW? Then please get in touch with me PRIOR to Wednesday morning, so we can carefully and thoughtfully figure out the safest way to get you started with the right workout and with the right pace group. This is VERY important! **Racing in Whitehall on Saturday? Then please run 4 laps of picking up the straights (100 meter surges) and then jog the curves. So, 8 x 100 surges (not sprints). *10 Miler-Half crew = 1-2-1 with a slow 3 minute jog after the mile and a 4 minute slow jog after the 2 mile. *5K-10K folks (not racing on Saturday) = 3 x 1 mile with a 3 minute jog recovery in between each. SATURDAY March 3 Three options: 1. Sugar Hollow Bridges 5K or 10K…flat courses with very fast second halves. Plus, this is a great way to support our friends at the Whitehall Community Center. 2. Long AHR runs: 5K-10K folks = 8-10 miles at AHR 10 Miler-Half folks = 14-16 AHR miles. On terrain similar to your race course. SUNDAY Come join us for 4-5 relaxed AHR miles starting at Greenberry’s at 6:45 with coffee and fellowship afterwards. |
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