Hope you’ve had a wonderful weekend.
Please take the time to read these quick updates:
-I do hope many of you will consider joining me for one of the BBBS races this Saturday. The course is stunning and the wonderful cause personally means so much to me. Even if you and your family or friends simply walk it, that would show your support. Thanks!
-Speaking of, I need about 6-8 more VOLUNTEERS for the BBBS races this Saturday. Please text me if you can lend a hand. Thanks so much!
-Please use Adrian’s “Pace Calculator” for figuring out the paces for your recovery and workout runs. Simply plug in the percentages.
-NEW? Then please call or stop by BEFORE Wednesday so I can get to know you better and then get your started on the right foot with the correct pace group and appropriate distance.
-Foam roll every single day, especially your non-running days when you have a tendency to tighten up.
-Congrats to the kids of many of our Speedsters and Boston Bounders, who had great State Meet track performances this weekend, like Will Mackenzie, Ariana DeBoer, Ellie Zarzyski and Cutter Huston to name a few.
I hope to see another huge crowd this week. Last week was awesome!
Suggested MILEAGE for the WEEK of JUNE 3
-5K-10K folks = ~20 miles
-Half marathoners = ~25-30 miles
MONDAY June 3
*Speedsters = 4-5 miles at 70-75% of 10 miler pace (AHR) with 5 x 15 second flat surface surges, with a long jog recovery in between each surge. Run these surges not as sprints but as pickups (110-112% of 10 miler pace) focusing on using your core to lift your knees form as you drive with your arms.
WEDNESDAY June 5
***Please join me at 5:30 am for the following workouts or simply to “just run” (there’s always a group of folks not “working out” but looking to get in some social miles).
**NEW? Please come see me or call me BEFORE Wednesday morning, so we can chat about howto get you safely and enjoyable partnered with the group.
*Speedsters = 3 x 1 mile UVa Grounds Loops. We will start at the 2 mile mark of the 10 Miler course (behind Stadium near AFC) and run to Alderman, up McCormick to just before the ampitheater and back down to Engineers Way. You will then jog slowly along Engineers Way back to the start again. I’ll have the course marked for you and will have Captain Leah send you a map.
Run the miles as follows:
1st = 100% of 10 miler pace
2nd = 102-103% of 10 miler pace
3rd = 103-104% of 10 miler pace or faster
*Bruce Barnes Mile = 400 time trial… fast but relaxed! No straining!
Followed by 15-20 minutes of slow running recovery.
Then run a 800 time trial… fast but relaxed.
Make sure to do extra dynamics prior to BOTH time trials.
SATURDAY June 8
***I do hope everyone will consider coming out to Free Union to race or simply run or walk one of the courses over some of the beautiful 1600 acres of the Chapel Spring Farm. It all benefits Big Brothers-Big Sisters. That would personally mean a lot to me.
*Speedsters = Two options:
1. BBBS 5K or 10K
2. ~6-7 miles total with the middle 3 miles as a fartlek of 60 seconds at 104-108% of 10 miler pace followed by 30 seconds very slow (do this for 3 miles total). Flatter course please.
***Please join me and a pile of other folks, looking to have a good time, for 4-5 relaxed and social miles at 6:45am at Greenberry’s.
It was a sad week for many of us, as we lost Dave Murphy, one of our dearest longtime running friends. Dave had been a CTC member (twice served as President) and one of the most influential driving forces behind many of our local not for profit running events for over 40 years. In addition to being a really fast runner in his younger years (58 minutes for 10 miles) he was a huge help to our running community at so many levels. He co-directed the 10 Miler, with me, for 12 years, having helped to initiate and design the city course we now use today and Dave volunteered his time to do the finish line timing at over 1200 races. Those races, in turn, helped to raise over $6 million for area causes!
We’re already missing this kind and selfless friend…
-A huge thanks to the 75 of you who so kindly and generously donated to the wonderful gift for Cynthia and I. That was so very thoughtful of each of you. You know how much I love coaching all of you and I’m really looking forward to this next cycle. Whether you’re aiming to race or simply running social miles, I thoroughly enjoy seeing all of the many friendships flourishing, that have been born out of your Speedsters and Boston Bound experiences. I’ve said it many times before: t makes my heart soar.
-A big welcome back to our Captain Harry and a pat on the back to Sarah who did a great job of covering BB nuts and bolts while he was away!
-The Big Brothers-Big Sisters 5K and 10K is next Saturday June 8 and I’m hoping many of you will be able to run (either as a race or workout) or walk it (with your family or a friend). The course is absolutely beautiful. Your support of this cause, that’s near and dear to me, is much appreciated.
-Please make sure to bring a water bottle with you this Wednesday. It’s going to be very hot and humid.
-Happy Birthday to William S. (Tuesday)!
WEEK of MAY 27
****NEW? Please get in touch with me BEFORE Wednesday morning, so we can talk about how to best get you started with the group. Thanks!
Suggested weekly mileage
*Speedsters = Please keep adding about 10-15% to your current weekly mileage. My goal is to eventually, by late-June, get you up to about 20-25 miles/week for those sticking to the 5K-10K racing distances and 30-35 miles miles/week for those wishing to run the half in November.
MONDAY May 27
*Speedsters = 4-5 AHR miles at 75-80% of HMP with 5 x 15 second flat surface surges focusing on form. Use your core (torso, arms, gut and backside) to engage and lift your knees. No sprinting just light floating pickups. Take a long slow 45-60 second jog in between each surge.
WEDNESDAY May 29
***Please meet me at the UVa track parking lot at 5:30am for the following workouts.
IMPORTANT: Bring a water bottle, as it’s going to be hot and humid!
*Speedsters = Thomson/Lewis Mountain circuits x 2-3 (depending on whether you’re new) as follows: Start at the top of Thomson Road and head down towards Emmet at about 100-103% of 10 miler pace. Once you get to Emmet turn left onto the sidewalk and jog over to Lewis Mountain, where you’ll then run up with a fartlek of 30 seconds at 107-110% pace followed by 30 seconds very slow and easy. Once at the top of Lewis Mountain, turn left and jog along the sidewalk before starting the circuit again on Thomson.
SATURDAY June 1
*Speedsters = one more week of adding a mile (or two) to your long slow run. Try to average about 75-80% of your HMP for this key base building phase long run. Hydrate throughout.
Please feel free to join us at 6:45am for 4-5 social miles, followed by coffee at Greenberry’s
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!
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
-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
Wow! What a wild and wonderful weekend it was for our Cavaliers! I can’t wait to cheer them onto the championship tomorrow night.
I’ve enclosed, for your reading enjoyment, a really pertinent message that my son Adrian wrote and sent to his Albemarle track and cross-country athletes this past week. He and I share so many similar philosophies in our coaching and his message aligns perfectly with my often said “you need to keep a balance to your training” and “comfortably fit your running into your lifestyle, not the other way around” and “recovery is the key” mantras. He kindly gave me permission to share it with you.
Please take a few extra minutes to read it (maybe at halftime tomorrow night).
-I’ve written some workouts for those of you racing the Masters Mile on April 20th. Contact Alec (email@example.com) if you’re interested in racing this fun event at UVa’s biggest home track meet of the season.
-I could use about 10 more volunteers for this Saturday’s Run for Autism. Please text me at 434-962-1694 if you can lend a hand. Thanks! (You can also sign up online for volunteer slots!)
***And speaking of communicating with Coach, if you need to talk about your training, want to shift your training around, need advice on the proper cross training regimen, have a new pain or anything else relating to you running, please give me a shout. I’d love to help.
-Sneak preview: Most of next Saturday’s (4/20) workouts will revolve around some variation of the BBBS races over the beautiful course on that 1600 acre Chapel Springs Farm in Free Union.
Big Happy Birthdays to Jamie M. (yesterday…oops, sorry!) and Bill A. (Thursday)!
I hope to see you all this Wednesday!
434-293-3367 (day phone)
434-962-1694 (text only)
WEEK of APRIL 8
-Those racing the Park to Park = ~30-35 miles
-Those racing 5K’s this spring = ~20-30 miles
-Those racing the Masters Mile = ~20-25 miles
MONDAY April 8
*Speedsters = 4-6 miles at 75% of 10 miler pace with 6 x 12 second hill surges
WEDNESDAY April 10
**Please join me at the UVa track at 5:30am for the following workouts:
*Speedsters Half marathon and 5K folks = Spartan!
-1600 on the track at 98-100% of 10 miler pace
-800 off the track at 90-93% of 10 miler pace
-1200 on at 102-103%
-800 off at 93%
-800 on at 104-105%
-800 off at 93%
-400 on at a fast but relaxed pace (~107-109%)
-Masters Mile crew = 12 x 200 in three sets of four. Run the first set at your targeted mile pace and then pick up the pace with each set. Take a brief and active rolling 100 recovery in between each 200 and a slow jog 200 recovery in between the sets.
SATURDAY April 13
*Speedsters racing Park to Park = 15-17 miles at 75-80% of HMP
*Run for Autism 5K!
*Speedsters racing the Masters Mile = 7 miles total as follows:
-4 miles at a relaxed pace
-2 miles as a fartlek of 20 seconds fast (faster than mile pace) followed by 40 seconds slow
-1 mile cooldown
Please join us for 4-5 slow and relaxed recovery miles at 6:45am at Greenberry’s
***All the best to our Rehoboth marathoners!
How to fuel your passionHey Everyone,
As I progress as a coach and teacher, I always am thinking about how I can keep getting better for myself and for my athletes. Though this year has been my most enjoyable yet, it has also been maybe my most exhausting. I don’t think I have been more excited for a spring break and a time to relax and reboot. I know that I give everything I have to my job, but to continue to do so at the best of my ability I know I need to make sure that I’m fresh and still excited. This break has been perfect for that. Also, in perfect timing, the authors of one of my favorite books, Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success, came out with their second book, The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life. Steve Magness and Brad Stulberg sure know how to make titles for books that are easy to roll your eyes at, but man, do I love the stuff they write about.
To say I have passion for coaching is an understatement. It is the focus of my entire life and I don’t think I could love it more. Which is why I was so excited to read a book about how I can channel that passion in a healthier, more sustainable way. As I read the book, I obviously found many things that I could focus and work on, but more so, I kept thinking about how I can relay this information to all of you. A lot of you are in a unique situation where running is becoming the thing you are most passionate about in your life and for a lot of you, it is quickly becoming the biggest passion you have had your entire life. This is incredibly exciting but can also bring with it a lot of stress and anxiety. I know I can relate! I was my own worst enemy as a high school runner!
Before discussing how to approach passion in a healthy manner, the book discusses how passion can end up being a negative. The book discusses how a person can tie their self worth to things out of their control or how a person’s passion can become very focused on an external result. Another thing discussed is how unhealthy it is when passion is fueled by a fear of failure. As a runner it is so easy to tie your success as a runner, or even as a person, to your place or time in a race. It’s so easy to do and can be so motivating, but it can also be stressful and exhausting. But more so, the drive to work hard and run well can be fueled by fear of having a bad race. Though very motivating, it also brings with it a lot of stress and anxiety.
So how do Magness and Stulberg suggest we avoid this? They say “passion needs to be fueled by the joy of the pursuit itself. When you train and compete, you should do so to get better, to master your body, not to win awards or improve rankings.” Man, this sounds great to me but it can be so hard to do. As our teams continue to improve, I am always focused on improving our stats and our place in the state. I have made it pretty clear that a goal of mine is to make our distance program consistently one of the best in the state and even one of the best in the country. It has fueled me but it has also been exhausting! The next part of the book discusses steps and tips on how to achieve this type of healthy passion, which they called the mastery mind-set. It was very refreshing to read and reflect on.
We hear these things all the time, but it's nice to sit back and think about them. They are that important.
The mastery mind-set has six key principles:
Thanks for reading. Love this group!
Coach Adrian Lorenzoni
*”Speedsters” = ~15-25 miles
MONDAY April 1
*Speedsters = 10 miles total with the last 6 miles at 10K pace…so, basically race the last 6 miles!
Here’s your real assignment: 4-5 miles at 75-80% of HMP
WEDNESDAY April 3
***Please join me outside the UVa track at 5:30am for the following workouts:
*Speedsters = Cameron Crazies as follows:
-Surge the uphills and run an “active” recovery on the descents of our Cameron/Minor/Bollingwood loop. Try to run each half mile loop faster than the previous. Run 4-6 loops total, depending on how your legs are still feeling from the 10 Miler.
SATURDAY April 6
*Speedsters racing the Park to Park Half who DID race the 10 Miler = 6-7 miles at 75-80% of HMP.
*Speedsters racing the Park to Park Half but who did NOT race the 10 Miler = 10 miles as follows:
-2 miles at 75-80% of HMP
-2 miles at 96% of HMP
-3 miles at 100% of HMP
-2 miles faster!
-1 mile at 75%
*5K-10K Speedsters, who did NOT race the 10 Miler = 7-8 miles total with 3 x 1.5 miles (flatter course) at 103-105% of 10 miler pace with a slow 3-4 minute jog in between each
SUNDAY April 7
Please come join us for 4-5 slow and relaxed 80% miles at 6:45am at Greenberry’s
WEEK of MARCH 25
*”Speedsters” = BREAK WEEK…much lower recovery mileage and NO speed. We do this every year at this time as it’s very important in giving your body, after a long winter of training, not only a physical break but also a mental one. We will start back up with a light workout next Wednesday for those looking to race the Park to Park Half or some area 5K’s this spring. In the meantime, rest up and thanks for being patient with your coach.
MONDAY March 25
*Speedsters = 2-4 slow and easy miles
WEDNESDAY March 27
***I’ll be out town for the day (I’ll be back on Thursday), so Captain Harry will get you started.
Please join him at 5:30am outside the UVa track
*Speedsters = BREAK week!
SATURDAY March 30
*Speedsters = 4-6 AHR miles (Break Week)
WEEK of MARCH 18
*Speedsters = Race Week (for all those doing the 10 Miler) = see mileage below
MONDAY March 18
*Speedsters = 4-5 miles at 75% with 4 x 10 second flat surface surges
WEDNESDAY March 20
***Please join me at 5:30am outside the UVa track for the following:
*Speedsters racing the 10 Miler = 4-5 miles total
-3 x 200 right at your targeted 10 miler goal pace (no faster! Practice)
-then 3 x 200 at 103-104% of 10 miler pace
-finish with 3 x 200 at 107-109%.
Take a slow 200 jog recovery in between each 200.
*Speedsters NOT racing the 10 Miler = 15 x 200 in three sets of five as follows:
-1st set: 103-104% of 10 miler pace
-2nd set: 105-108%
-3rd set faster!
Take a very brief rolling and active 100 recovery in between each 200 and a 200 recovery in between the sets.
SATURDAY March 23
*Speedsters = All the best at the Ten Miler! Please come see me this week for a quick chat to go over your race plan.
-Speedsters not racing the 10 Miler = 3 x 1.5 miles on the road starting at 100% of 10 miler pace and going to 104% or faster by the last one. Take a 4 minute slow recovery in between each.
SUNDAY March 24
Come join us for 4-5 social miles (at 80% of MP or 75% of 10 miler pace) at 6:45am at Greenberry’s