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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
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Hi, Everyone,
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 (alec@raggedmountainrunning.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! Coach Mark 434-293-3367 (day phone) 434-962-1694 (text only) WEEK of APRIL 8 *Speedsters: -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 SUNDAY 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! Just fooling! 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 WEEK of MARCH 11 *Speedsters = Taper week for 10 Miler! Normal mileage except shorter and easier on Saturday. MONDAY March 11 *Speedsters = 4-5 miles at 75% of 10 miler pace with 4 x 15 second hill surges WEDNESDAY March 13 ***Please join me at the UVa track at 5:30am for the following workouts: *Speedsters who did NOT race the Haven 8K = 2 x 1 mile/2 x 800/ 2 x 1 mile. Take a slow 4 minute jog in between the miles and a 3 minute slow jog in between the 800’s. Leah will post my suggested paces on blog and social media. *Speedsters who raced the Haven 8K = 6 x 800 at 103-106% of 10 mile pace with a 45-60 second active jog in between each. SATURDAY March 16 **Speedsters = Two options: 1. 7 miles total with miles 4, 5 and 6 all as a fartlek of 60 seconds at 112% followed by 30 seconds slow (for all three miles). 2. The Sugar Hollow Bridges 5K…great flat race! SUNDAY March 17 Come wearing your green for 4-5 social 80% miles at 6:45 at Greenberry’s  WEEK of MARCH 4 **Remember: you get bonus points from your coach if you run SLOWER than I recommend (is except for the pace and speed miles). ****IMPORTANT: Please do NOT run any of my suggested form SURGES if you are prone to calf, Achilles, P.F. or hamstring issues! *Speedsters: -5K-10K folks = ~25 miles -10 Miler crew = ~30-35 miles MONDAY March 4 *Speedsters = 4-6 miles at 70% of 10 mile pace with 6 x 15 second hill surges WEDNESDAY March 6 **Please join me at 5:30am at the UVa track for the following workouts. *NEW? Please get in touch with me BEFORE Wednesday. Thanks! ***IMPORTANT: It’s going to be very cold, so layer up and make sure to do some extra dynamics! *Speedsters =Two options: A. Those racing the Haven 8K: 8 x 300 in two sets of four, starting at 102 and working to 106% of 10 miler pace with an active rolling 100 recovery in between each. B. Those NOT racing the Haven 8K: 3 x 1000 (2.5 laps) with a slow 3 minute jog in between each/followed by 4 x 400 at with a brief and active 100 recovery in between each/2 minute jog and then finish with 2 x 1000 faster than the first 1000’s with the same 3 minute recovery in between each. SATURDAY March 9 *Speedsters = Two options: A. The Haven 8K as a race or progression workout! B. Those NOT racing the Haven 8K: *5K-10K crew = 9 miles as follows: -4 miles at 70% of 10 miler pace -3 miles at 100% -1 mile at 103% -1 mile at 70%. *10 Miler crew = 13 miles as follows: -7 miles at 70% of your 10 miler pace -followed by 2 miles at 96% -3 miles at 100% or faster -1 mile at 70% SUNDAY March 10 Come join your coach and a bunch of other folks, much more fun than me, for 4-5 social running or walking miles at 6:45am at Greenberry’s. We had 14 runners and 8 walkers this past week!  Ugh! I had to mark the 3k course in Bellair this evening because I won’t be able to do it early tomorrow morning but I fear that the heavy rain may wash all my markings away. So, The keys are: the start is at our usual place and the 3K is at the fire hydrant on your right just as you’re heading up that shorter hill right before the pond. Sorry I won’t be there to show you and cheer you on. |
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