I’ve included a video message, since, I’ve missed talking to you each week. So, I’ll keep my message very brief and just include the workouts for this week.
THE SPEEDSTERS-BOSTON BOUND
SPRING TRIPLE CROWN SERIES
Since it looks like we’re in this for the long haul, I’m going to offer you, what I hope you will find to be, a creative set of race options every three weeks over the next two months.
And, as a way to add some spunk to it and to have some fun, I’ll be calling this our “Triple Crown Spring Series”, with all kinds of race options and incentives and bonuses. And of course, having some fun, with safe social distancing, will be our primary goals.
Stay tuned for more details but, for now here’s the schedule, so you can mark your calendars:
*May 9-11, with one of the race options having a Mother’s Day theme.
*May 29-31, with one of the race options having a Memorial Day theme, even though Memorial Day was actually a few days earlier.
*June 19-21, with two of the options having a Father’s Day theme and a Bruce Barnes Mile theme.
**Those looking to race the “rescheduled” Boston Marathon in September, assuming they have it, should be running in the 25-30 mile week range at this point, with a long run in the 9-10 range. All at AHR!
Happy Birthday to Jenny (4/29) and Suzanna T. (4/30)!
Be safe and please take a few moments to watch my brief video message to you (attached).
With a virtual hug and high five,
Here’s what I have for this week, for those of you still looking to “workout”.
“Half Mile Hilly Circuits”
Find a half mile hilly loop, like the one we have at Cameron and Bollingwood, and run each loop like a fartlek, where you treat the uphills like the “hards” and the downhills like the “easys”. So, surge the ascents and run active recoveries on the descents, using the downhills as a way to get your breathing back to a semi-aerobic rhythm. Run the loop a total of 5-6 times and try to make each loop slightly faster than the previous one. So, it’s in your best interest to go out slower, not only as a means of warming up but also to give you some room to improve as you proceed with the workout. Focus on form for the ascents, as you use your arms and core to lift your knees and drive up.
Every Saturday I’ll be offering two options: A. a longer AHR run or B. a workout
A. Longer AHR run…for most of you this is probably currently in the 8-12 mile range. Keep it very, very relaxed. Find a flatter course as you ran a hilly workout on Wednesday.
B. 3 x 1.5 miles. Find a flatter 1.5 mile section of road or, better yet, a flatter loop. Run the first 1.5 miler at 98-100% of 10 miler pace or 104-106% of MP. Try to get faster with each 1.5 miler. Take a slow 3-4 minute recovery in between each. If you end up running this on a 1.5 mile section (non-looped) of road, simply run it one direction, then, after your recovery, run it back in the opposite direction.
PRIVATE FACEBOOK GROUP
Sounds like many of you got out and took advantage of the cooler mornings to get in your “race simulators” over the weekend and the results were excellent!
Here’s just a brief sampling of some of my hot shots:
Ali K. (23:41 for 4 miles), James C. (18:55for 5K), John C. (20:27 for 5K), Lauretta (sub 70 for 10 miles in Bellair!), Philp L. (21:16 for 5K), Mark F. (27:41 for 5K), Alice F. (9:58 pace for 5K!) and Cassandra (9:30pace for 5K!).
**And our “BOSTON QUALIFIERS”, who ran impressive BQ 2.62 mile races on this, the weekend of the Granddaddy of them all: Peter T., Linda S., Katie P., Anne C., Heidi, Harry, Kim V. and Cynthia.
**These are the folks who I’ve heard from thus far, but I’d sure like to hear from all of you who “raced” or ran hard workouts this weekend. Please text me your results and a photo, if you can. I’d sure like that…it’s the next best thing to being out there, cheering you on! Thanks!
A few tips for the week…
1. Make sure you’re getting up, out of your sitting position, and walking around every 30 minutes.
2. Stay on top of your daily foam rolling
3. Stay hydrated…sip throughout the day
4. Get your sleep
5. Try to exercise once/day. On the days you don’t run, go for a brisk walk
6. Try to do some sort of core work for at least 5-10 minutes, 3-5 days/week. Situps, pushups, planks, balancing work and light upper body weights is a good routine.
7. Please continue to stick to that social distancing mode of only one walking or running partner and stay plenty far apart.
8. And above everything else, keep recognizing the silver linings of this uneasy time. It’s okay to feel unsettled, frustrated and anxious but try to keep bringing the needle back to the positive side of your life’s meter. As cliché, as it may sound, keep taking all of this one week at a time.
And a huge thanks to all of our health care providers. We’re so grateful for your selfless and brave daily acts of generosity.
Happy Birthdays this week to Gaby (Wednesday) and Ky (Saturday)!
I continue to miss each of you very much and have been warmed by the text and phone call updates on your running and your lives. Keep them coming!
And please know you’re all in my heart.
With a hug and a high five,
WEDNESDAY April 22
Happy Birthday, Gaby!
**IMPORTANT: If you ran the time trial “race” on Friday or Saturday, feel free to run the following workout. However, if you ran the “race” on Sunday or plan to do it on Monday, I then want you to simply do an easy AHR run on Wednesday. So, please, no Wednesday workout if you raced on Sunday or Monday!
-Find a one mile flatter section of road. Look for a road, where, at the end of that mile, there’s a decent uphill.
-Run the flat road mile at 100-102% of 10 mile pace or 106-108% of MP
-After completing the mile, take a brief 60 second recovery and then surge up that hill for 15 seconds. Repeat this seven more times. So, 8 x 15 second hill surges with a very slow 45 second recovery in between each. Focus on upper body form by using your core and arms to lift your knees as you surge up the hill.
-After the last hill surge take a brief 60 second recovery and then run the flat mile back in the opposite direction. Try to run it faster than the first mile.
As a course suggestion you might try running from the mile 2 mark of the 10 Miler course (next to Stadium near the AFC), up to the 3 mile mark at the Chapel. Then use the hill coming up off University Avenue onto McCormick for your hill repeats.
Or, start at the four-way intersection at the bottom of Bellair and run clockwise for a mile. Then use the hill with the pond (Canterbury Road) at your right side for your 15 second hill surges.
SATURDAY April 25
Happy Birthday, Ky!
1. Longer AHR run (your longest run of the week)
2. “15/10/5” on a flatter to slightly rolling course as follows: After a 2 mile warmup, run 15 minutes at 96%-100% of 10 mile pace or 102-106% of MP. Then take a 4 minute recovery. Then run 10 minutes at a faster pace. Take a 2 minute recovery and finish out by running 5 minutes faster!
Enclosed please find the course map for the 2.62 mile (for those looking to see what a converted marathon time would be...and possibly a BQ time) and the 5K time trials this weekend. I've wheeled the courses and will mark them early on Friday morning. They both will start at the UVa Chapel at the car line near the stoplight.
Here are a few important tips from your Coach...
1. Race it anytime throughout the day on Friday, Saturday, Sunday or Marathon Monday. This is to encourage social distancing. And, speaking of, if you do run it with one other non-household member, please run on opposite sides of the road.
2. Warmup for at least two easy miles prior to the start and then make sure to do lots of dynamics just before starting the race.
3. Surge all of the descents along the course.
4. There are three uphills of consequence: at Alderman as you approach the turn onto Lewis Mountain Road, the Emmet Street ramp leading back up the McCormick and then the "Heartbreak Hills" on Stadium Road. Take it easier on these ascents, except for Heartbreak, which you should hammer as it's near the finish!
5. The 5K finish is just about a half mile beyond the 2.62 mile finish (see map).
I do hope many of you will be able to get out and fire up your racing engines again sometime over the next few days. I know it's not the same as a real race but stay mentally focused and you'll feel like you've really accomplished something. Maybe even find an old race number to put on for the "race".
And above all else, enjoy and celebrate all the good things that still remain in the world around us!
I'll look forward to hearing from each of you (please text me your times).
With a hug and a high five,
Greetings, to you, my friends and athletes!
Hope you’re all adjusting okay to this ever-changing new world. We’re fine but I’m missing my weekly face to face interactions with you.
A few tips for the week:
Please make sure you’re getting good sleep and staying on top of your hydration. These two things are very important in keeping your immune system fully charged.
Get out for exercise once/day, whether it’s a run or a brisk walk BUT don’t overdo it. This is not the time to over-train. I know it’s a redundant theme, but fatigue can compromise your immune system, so don’t over tax yourself. So, keep most of your runs in the slowest and most comfortable gear you can handle.
If you feel compelled to run with someone other than a fellow household member, PLEASE only do so with ONE other person! It’s virtually impossible to be safely far enough apart when exercising with more than one other person. And find a quiet road where you can exercise with that one person, so you can be well apart, so no sidewalks! I’m not only asking you to follow this protocol as your coach, I’m also, as a friend, begging you to!
Most of us are sitting more than normal, so get up every 20-30 minutes when prolonged sitting and walk around the room once or twice before sitting back down again. This will prevent calf, hamstring, hip flexor, Achilles and back issues. And use your foam roller at least once/day, as the more inactive you are the tighter you become.
And above everything else, continue to maintain a positive attitude! Like I keep saying, despite all the scariness of this new world, there are silver linings everywhere and the more positive you are the easier you will find them.
Please call on me with ANY questions or issues. Your coach is still right here ready to help.
And big Happy Birthdays to Jamie M. (Monday) and Bill A. (Saturday).
****IMPORTANT: Please consider donating to Big Brothers-Big Sisters this week, as this coming Saturday would have been our annual 5K and 10K out in Free Union, which is one of their biggest fundraisers of the year. I served as president of the BBBS board of directors and can tell you that this is one VERY special organization that does lots of good for young folks in need in our community, so I personally thank you for anything you can donate.
In closing, I’d like to publicly than all of our BB and Speedsters, who are working in the hospital doing whatever it takes to shepherd our neighbors in need. We are very grateful for your daily selfless acts of quiet heroism and are proud to call you our friends. Please be safe and well…
WEEK of APRIL 6 for those still looking to workout…
WEDNESDAY April 8
On a very FLAT section of road (or a track where very few or, better yet, no one else is running) run the following:
-2 x half mile at 103-105% of 10 mile pace with a 2 minute recovery in between each
-4 x quarter mile at 107-110% with a 1 minute recovery in between each
-2 x half mile FASTER than the first set with a 2 minute recovery
SATURDAY April 11
Measure a 2 mile or 5K course somewhere safe and, after warming up for 2 AHR miles, run a negative split time trial.
Run a longer AHR run (8-12 miles) with a 30-30 fartlek for two of the latter miles.
Simply just run long and relaxed the entire way!
REMINDER FROM JEN
We’re partnering with Boston Bound for Mark’s annual coach’s gift again. In light of the current times, we thought Mark would appreciate our contribution to those in need in our community. Many runners are struggling right now so please don’t feel obligated to contribute. If you do feel comfortable giving this year, here are the details:
Charlottesville Area Community Foundation’s Community Emergency Response Fund – helping to alleviate the effects of the COVID-19 pandemic locally. Here's a link with more info...
Please make your contribution by April 15, 2020 using this link and
enter “Mark Lorenzoni” in the “In Honor Of” box
After April 15th, the Foundation will write a thank you letter to Mark listing all the donors but no $amounts.
Please let me know if you have any questions (email@example.com).
Take Care and Happy Running!!
2021 Annual Message