Weeks of April 15 and April 22

Hi, everyone,
 
Please note that I’m sending you TWO weeks worth of workouts, as I’ll be away for much of this coming week and won’t be in typing mode.
 
We are coming to the end of this training cycle (for all but our June folks), so we will be taking our annual two to three spring break from “speed” starting the week of April 29.


As always, we’ll end the cycle with our Group Relay (see details on April 24) and I’d love to have as many of you as possible participate in this fun team oriented relay. It’s short and sweet and lots of fun. Please consider joining us even, even if you haven’t been training for anything specific or are recovering from a March marathon or the 10 Miler.  
 
All the best to our folks racing in Rehoboth and Boston this weekend. We wish them well in what looks like not so perfect conditions.
 
A big Happy Birthday to Gaby (4/22)!      
 
I’ve loved coaching each of you this winter and very much appreciate how you’ve listened to me and worked hard to accomplish your goals. But, even more importantly, I’ve really enjoyed seeing so many friendships form and grow. Wednesdays continue to be my favorite morning of the week. Thanks for making it so much fun for your coach!
 
I hope to see everyone on April 24th!
Mark
 
WEEKS of APRIL 15 and APRIL 22
 
WEEK of April 15
*Speedsters racing the Park to Park Half = taper week: ~20-25 miles  
*5K-10K Speedsters = 20-25 miles  
 
MONDAY April 15
*Speedsters = 4-6 miles at 75% of Half marathon pace with 6 x 15 second hill surges  
 
WEDNESDAY April 17
I’ll be away until Friday and Captain Harry will be sleeping in, after his Boston Marathon, so you’re on your own…sorry.
5:30am at the UVa track  
 
 *Speedsters = “Ladders and Chutes” as follows:
-3 x 400 at 5K pace with a slow 100 recovery   
-3 x 200 faster with a slow 100 recovery
-3 x 600 at 8K pace or faster with a slow 200 recovery  
-3 x 300 faster with a slow 100 recovery
 
*MastersMile = 800 time trial (text or call me for details)       
  
SATURDAY April 20
*Speedsters options (please come support our BBBS races…I’m president of the board and it sure would mean a lot to me if you could come join me):
A.    Race the 5K or 10K, knowing they’re challenging courses, so grade your pace on a curve
B.     Use the races as a workout as follows: Jog the uphills and race down the descents or run them as fartlek, going 60 seconds fast followed by 30 second slow over the length of the course.
C.     Run either of the beautiful courses at a very relaxed AHR pace, so you can really soak in the stunning scenery.


Masters Mile at approximately 6:45pm Saturday, April 20


SUNDAY April 21
Easter Sunrise run at 6:45 from Greenberry’s (4-5 very relaxed miles)
 
WEEK of APRIL 22
*Speedsters =
-Race week for Park to Park Half folks (please follow mileage suggestions below)
-5K-10K folks = 20-25 miles
 
MONDAY April 22
*Park to Park folks = 4 miles at a relaxed AHR pace with 3 x 10 second hill surges   
*Speedsters 5K-10K = 4-5 AHR miles with 5 x 15 second hill surges
 
WEDNESDAY April 24
***Please come join me at the UVa track at 5:30am for our last workout of this training session.
As is tradition, we close out the season with our annual TWO PERSON RELAY as follows:
“400/300 x 7”
I will divide you into, as best possible, “equal” two-person teams, always pairing two different pace folks together (ie.one sub 70 minute 10 miler with one sub 95 minute 10 Miler). I will then start all of the faster folks at the same time, who will, in turn, hand off to their partner.
The faster teammate will run the 400 (with a 100 jog recovery)  
The other teammate will run the 300 (will jog in place for the hand off)
Each team will do this 7 total times but to make it an even 5000, the 400 teammate will run a 100 at the end!
Please join us for this fun team oriented group relay.
 
*Park to Park Half folks = 6 x 200 starting at HMP and increasing with each 200. Take a slow 200 recovery in between each     
 
SATURDAY April 29
***All the best to our Park to Park Half folks!


Speedsters = Longer AHR run


TUESDAY MAY 7 
Marathon and 1/2 Marathon Training Program Orientation Meeting      ​