WEEK of APRIL 30
**Speedsters and Boston Bounders, who plan on racing more May 5K’s, The Bruce Barnes Mile (6/4) or a leg of the 4 x 800 at the United Way Relays (6/16): I’ll be offering some shorter style workouts for you during May. We will meet at the UVa track parking lot at 5:45, but until they start opening the gates at 6:00, we’ll be doing the workouts down at The Park.
**MAY marathoners = ~50 miles
**Everyone else = this is a good time of year to be working on relaxing and recovering with some social miles. There are lots of options to run with other folks, including Wednesday and Sunday mornings or keeping our May marathoners company for some AHR miles on Saturday.
MONDAY April 30
*May marathon = 7-8 AHR miles
**Still training for spring races, including Bruce Barnes and United Way Relays = 4-6 AHR miles with 6 x 20 second hill surges
WEDNESDAY May 2
***IMPORTANT: Please note that we’ll be back at the UVa track and at a slightly later time of 5:45 (for the month of May)
*United Way Relays/Bruce Barnes Mile folks = 4 laps around the outer loop (~2.25 miles or 3600 meters) of fartlek of 40 seconds fast followed by 20 seconds slow. Then head over to the JAG steps for 2 climbs.
*5K-10K racers = 6 laps (~ 3.4 miles) of 90 seconds fast (start at 5K pace and get faster as you proceed) followed by 30 seconds easy. Try to run each lap faster than the previous. Then head over to the JAG steps for 2 climbs.
*Racing this weekend = 6 x 30 seconds fast with a 60 second jog in between each.
*The May marathoners will be running their last 20 miler today, so they won’t have a track “workout”.
SATURDAY May 5
**May marathoners = 12 miles as follows:
-2 miles at the exact pace you plan to run for the first 2 miles on race day
-then 8-10 miles at MP
**5K-10K folks = 8-9 miles total with the middle 4 miles as a “progression” run as follows:
-mile 1 at HMP-10 mile pace
-mile 2 at 10 mile-10K
-mile 3 at 10K-5K
-mile 4 at 5K
I’d suggest the Riverview course starting with the first mile on the hilly Market-Chesapeake loop then running the last 3 on the flat path (ask me for details).
**Bruce Barnes/United Way 4 x 800 relay folks = 6-7 miles total with the middle 2 miles at 10K-5K pace. Flat course!
SUNDAY May 6
Please come join us for 4-5 AHR social miles at Greenberry’s at 6:45
There's a 4x800 track relay race on June 16th at Albemarle High School. It's a big fundraiser for the local United Way. Since you're some of the fastest runners in town, why not show your stuff, help a great cause and have fun with friends?
Just email firstname.lastname@example.org if you'd like to enter as a Speedster. Coach Mark will divide us into several even teams, mixing the faster folks with the slower ones so the teams are fair. Once the teams are established you can register on-line at http://www.unitedwaytja.org.
Even better, Coach Mark will have some special Wednesday workouts to fine tune your 800 speed!
Please join us for this awesome event!!
Jen & Susan
United Way Relay Committee Members
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!
434-293-3367 (day phone)
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
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
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!
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.
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…
-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