WEEK of JUNE 18
***Suggested mileage = keep adding about 5-10% to your weekly mileage until we get to your recovery week (the week of July 2).
MONDAY June 18
(3rd longest mileage run of the week)
4-7 AHR miles with 6-8 x 15 second flat surface surges (focus on form).
Please do not miss these surges, unless you have hamstring, calf or Achilles issues.
My recommended day for a Formula type workout (subs and counts for your Monday mileage)
WEDNESDAY June 20
(Second longest mileage day of the week)
***Please come join me at the UVa track parking lot at 5:30am for the following workout (A Speedster favorite):
“SPARTAN” time…6200 meters of continuous joy, as follows:
-1600 on the track at HMP-10 mile pace
-800 off the track (400 out and 400 back) at MP (no slower)
-1200 on the track faster
-800 off at MP
-800 on the track faster
-800 off at MP
-200 on the track very fast but relaxed (no straining)!
***After you finish the Spartan we’ll have five quick minutes of core cooldown. I love how so many of you have been good sports by doing these fun drills the last few weeks. Please join us.
*****NEW? Then please call, text or, better yet, stop by to chat with me about what’s the best way to get you engaged with “speed”, BEFORE Wednesday morning. Thanks! We look forward to welcoming you.
SATURDAY June 23
(Longest mileage day of the week)
After warming up and doing your dynamic drills head into the following workout at Riverview:
- 1 x 1.5 miles (from the “S” at the entrance to the Park to Free Bridge) at HMP-10 mile pace.
- After a 60 second jog, head straight into 6 x surging the flight of stairs on the other side of the bridge. Focus on lifting your knees as you work your way up the steps (do not skip any steps). Walk back down the steps and try to get back up the next flight faster than the previous.
- After the fifth and final flight of stair surges take a 2 minute slow jog recovery.
- Then finish with another 1.5 mile run along the same route,going back, but faster than the first one (~10K pace or faster)
***Can’t make it to Riverview? Then please find a flatter 1.5 mile course with a hill or steps at the end. No steps? Then find a hill and go 5 x 20 seconds up it instead.
SUNDAY June 24
Come join us for 4-5 relaxing and social miles at 6:45 at Greenberry’s at Barracks
WEEK of JUNE 11
Suggested Mileage = Because each of you, based on your questionnaires, are currently running different weekly mileage (12-50) miles and like to get up to different levels of mileage (20-75) I’m going to leave it up to you on what mileage you feel best with. My only suggestion would be to eventually get it up to a minimum of 25-30 for the 5K-10K range and 35-40 range for the half. The way to do this is to add 10%/week.
MONDAY June 11
4-7 AHR miles with 6-8 x 15 second FLAT surface form surges towards the latter portion of the run. Take a 30-45 second slow jog in between each surge.
WEDNESDAY June 13
***Please join me at the UVa track parking lot at 5:30am for the following workout options:
*Fartlek circuits as follows:
- 3 laps on the magic carpet of 60 seconds fast-30 seconds slow
-then take an “active” (not too slow) recovery over to Cameron Lane for 3 loops of Cameron Crazies working the ups (use your arms and core to lift your knees) and cruising on the downs. Try to run each half mile loop faster than the previous.
-then take an active recovery back to the magic carpet for 3 more laps but this time at 75-30.
Try to run the second set of 3 laps faster than the first set!
Remember: “fast” is sub 5K pace but NOT an “all-out sprint”!
-Finish with 5-7 minutes of my “core cooldown” drills
*2 mile time trial for anyone who wants to see where they are currently at, so as to use it as your personal pace guide for the summer workouts (I can tell you what your current 5K, 10K, 10 mile and Half potential is based on that 2 mile time).
****NEW? Then please do NOT run the entire workout! Please give me a call or stop by BEFORE Wednesday, so we can decide what is the best way to safely ease you into the speed work. This is a very important component of our athlete/coach communication relationship.
SATURDAY June 16
****United Way Relays…it’s not too late to sign up if you do it by the middle of this week. I’d love to have you join me in supporting this event by either volunteering or entering a team. Thanks!
-Fall half marathoners = 8-9 AHR miles (or 1 mile beyond your most recent long run)
-5K-10K folks = 7-8 AHR miles (or 1 mile beyond your most recent long run)
Come join the group for 4-5 relaxing and very social miles at 6:45am at Greenberry’s in Barracks.
I hope more of you will be signing up to race the United Way Relays Saturday, June 16! We would love to have two equal Speedsters teams!
Also, please get your SPEEDSTERS FALL RACING QUESTIONNAIRE to Captain Leah ASAP. Thanks!
I’m so excited that we’re starting our next training cycle this week! This summer training cycle is meant to prep you all for late summer races like The Women’s Four Miler and the Pepsi 10K and fall races like President Ryan’s huge community Inauguration 5K (10/20), Army Ten Miler, Richmond 8K and Half and our local 5K’s. And, of course, we will include, within the weekly structure, the summer 5K’s and, for those, who enjoy them, the CTC Track meets.
Here’s a brief overview of the summer…
*We will start with several weeks of Monday pickup form surges and Wednesday hilly fartleks to build your strength and shorter Saturday workouts.
*We will move on to the track in late July, as your speed sharpens and lengthen the distance of your long runs.
*Your weekly mileage will build, over the next few weeks, to the 25-35 mile range (25 for those looking at the 5K-10K range and 35 or more for those pointing to a fall 10 Miler or Half). Pool and treadmill miles count towards your total weekly mileage.
*I will also include some 2 mile and 5K TIME TRIALS on designated Wednesdays along the way: 6/20, 7/18, 8/15
And, in doing all of this, my four personal coaching GOALS will be guiding you to:
1. Stay injury free!
2. Enjoy lacing up your shoes….in other words, have fun with your running!
3. Comfortably fit running into your overall lifestyle.
4. Hit your personal race times!
Here are some very important things I’d like to see you working on during this next cycle:
1. Please try to get in at least 4-5 days/week of cross training, with the emphasis on upper body and core work. And, if it’s a full-fledged hard workout like Formula, I’d like to see you space that away from your Wednesday hard workout (Mondays are best). Here’s a weekly template to follow:
Mondays – group class or follow my suggested form surges (see Mondays each week)
Tuesdays- “Home Gym” 8-10 minute routine: pushups, situps, planks and pull ups
Wednesdays- JAG steps or bleacher stairs plus my new “7 minute core cooldown” circuit
Thursdays – Home Gym!
Fridays- Yoga or Pilates
Sundays- Home Gym!
2. Your recovery days are the most important days of the week! Stick to the 80/20 rule, which I want you running 80% of your weekly miles at your AHR and the other 20% faster. And remember: AHR is as slow as it takes to feel VERY relaxed (~90 seconds to 2 minutes slower than 10 mile pace)!
3. Practice the art of PERCEIVED EFFORT, as in slowing it down to make sure your effort and not your pace is always the same, no matter how hot and hilly it is or how tired you are!
4. Keep a good Journal by hand, including important things like conditions, how you’re feeling, hydration, sleep and pace of first mile.
5. Communicate with your coach if things are going astray or if you have a question about your training.
See you this Wednesday back at our normal 5:30 time at UVa!
WEEK of JUNE 4
*Suggested mileage = 15-25 miles
-Saturday is always your longest day
-Wednesday is always second longest
-Monday is your third longest
-Thursday (and Sunday, if you run a fifth day) are your shortest.
MONDAY June 4
4-7 AHR miles with 6 x 15 second FALT surface form surges working on lifting your knees with your arms and core!
WEDNESDAY June 6
***Please note that we’re back to our regular 5:30 starting time this week. We will continue to meet at the UVa track parking lot and will be working out down at The UVa Park.
-2 loops around the Park at 30-30
-8 x 30 second hill surges
-2 more loops but this time at 60-30.
Try to run the second set of 2 loops faster than the first set. 2 loops is about 1.1 miles
-Then 2 sets of JAG steps (optional)
-Finish with my new “7 minute Core Cooldown” circuit.
SATURDAY June 9
“15/10/5” on a flatter course as follows:
-After warming up at AHR for at least 2-3 miles, run 15 minutes at MP-HMP
-2 minute slow recovery
-10 minutes at a faster pace
-60-90 second slow recovery
-5 minutes faster!
-cooldown for at least 1 mile
6-8 miles total
Wow! Your coach thoroughly enjoyed watching and cheering for all 32 of you at our 8K Relay race last Wednesday. I was especially impressed with how competitive you all were, while still having fun with one another. I continue to be in awe, not only of your hard work and improvement but also the collective camaraderie and classiness of our crew. You really do rock!
****This is our BREAK WEEK, so no “workouts” this Wednesday or Saturday. We will still be meeting this Wednesday at 5:45 (last week at 5:45) but for some relaxing, social AHR miles.
*VOLUNTEER CALL: I’m looking for a few folks to help me with the BRUCE BARNES MILE in beautiful Greenwood this coming Sunday (6/3) from 9:00 to 9:45 (race starts at 9:30). Please text me at 434-962-1694. Thanks!
*Come join us any Sunday morning at 6:45 for 4-5 relaxing social miles at the Greenberrys’ at Barracks Road.
*Know of anyone who wants to run a full or half marathon this fall and is looking for guidance and lots of company? Then please encourage them to join me and 175 folks for the CTC Marathon and Half-Marathon Training Program.
*We’re still looking for more Speedsters to come forward for our United Way Relays teams. Please contact Jen email@example.com or me ASAP. Thanks!
Please call me with any questions about your training, especially if you’re NEW to the group.
I hope to see you Wednesday morning!
SPEEDSTERS FALL RACING QUESTIONNAIRE
I’d like to get some feedback from you, my awesome Speedsters, so I can have a better idea of what you’re all planning on for your fall races and what does and doesn’t work well for you in your training. This is REALLY helpful to your coach.
Please fill this out online or hand deliver to me ASAP. Thanks.
Please try to work on getting your weekly mileage up to the 20-30 mile range over the next few weeks.
WEDNESDAY May 23
***Please meet me at the UVa track parking lot at 5:45am.
IMPORTANT: This will be our last Wednesday speed workout of this session, so I’d like to do something fun and team oriented for this last Wednesday of the cycle.
(We will take a little break next week and then start the summer cycle the week of June 4th with a hilly fartlek workout).
****This week let’s have some fun with the “Wacky Wednesday Speedsters 8K Relay”. Please come join us!
How it works: I will divide you into evenly matched two-person teams (one faster person paired up with another person who is much slower than them) on Wednesday morning. This is how it will go:
-The faster person will lead off for their team with a 600 (a lap and a half)
-they will then hand off to their partner (they will be waiting at the 600 mark), who will then run a 400
-then the lead person will run another 600 and so forth!
Each team will do this 600/400 a total of 8 times so you will then get a team 8K time at the finish! So, one person runs 8 x 600 and the other person runs 8 x 400.
***Prizes to the top three teams!!
****Those racing the BRUCE BARNES MILE will have a mile Time Trial today. Make sure you’re extra warmed and you do lots of extra dynamics prior to me starting your mile “race”!
My suggested WEEKLY MILEAGE TRAINING TEMPLATE
Here’s what your coach has found to be the best weekly training regimen (4-5 days) to help keep you injury free and feeling refreshed for your workout or long run days.
The overall goal is to space your two hardest/longest days as far apart as possible and to give each of the days a defined “purpose”.
***And remember: ~80% of your total weekly mileage should be run at your slow and relaxed AHR pace and the other 15-20% should be at a pace faster than your AHR.
*MONDAYS = 3rd longest run of the week (5-6 miles) with flat or hill surge pickups. This is also a great day to get in a tough core workout like Formula, as a substitute for your run.
*WEDNESDAYS = 2nd longest run of the week (7-9 miles total) with “speed” of some sort.
*THURSDAYS = 4th longest run of the week, so your shortest run and your most important run to go slowly, as it’s a recovery day (3-4 slow miles). This is the day I’d suggest getting in the deep end of the POOL for your mileage.
*SATURDAYS = longest run on the week! I alternate between an extra long slow AHR run one Saturday and a “shorter long run” with some sort of workout in the middle, for the next Saturday.
*SUNDAYS (if you can get in 5 days) = also your shortest run of the week, as it is also a big time recovery day (3-4 slow miles)!
***All non-running days should be focused on foam rolling and upper body core work, like situps/pushups or gym work
Looks like it’s that time of year when our big group of folks are heading in all kinds of directions. I hope this captures pretty much where most everyone is at right now:
A. Those still in training for a late spring 5K-10K (see workouts below)
B. Those looking to race The Bruce Barnes Mile or/and The United Way Relays (see workouts below)
C. Those racing a 5K this coming weekend (see below)
D. Those racing the Sugar Loaf Marathon this Sunday! (see below)
E. Those building their mileage base as they prep for a fall marathon (please see my base building charts from last week’s message)
F. Those simply looking to do some relaxing and social AHR miles
MONDAY May 14
*5K-10K and Bruce Barnes folks = 4-5 AHR miles
*May marathoners = 4-5 AHR miles…practice running the first 2 miles at the same pace you’ll run the first 2 miles on race day.
*Those racing this weekend = 4-6 AHR miles with 8 x 15 second flat surface form pickups
WEDNESDAY May 16
***I hope to see another big crowd of you out for one of these workouts or for some social group running. Please meet outside the UVa track at 5:45am (we will continue to meet at this later time through the end of the month).
***Coach Fetzer will be giving us a special form drills clinic at 6:00 at the track. Please try to make it, as he’s coming out early to help us with these drills designed to help make you more efficient and less prone to injury.
*Bruce Barnes Mile and Relay folks:
-If the track is open = 8 x150 at the pace you plan to race for the mile with an “active-rolling” 50 meter recovery in between each(the workout I had planned for you to do last week)
-If the track is not open, we’ll head down to The Park for a workout (I’ll have something ready for you).
*5K-10K folks = 2 mile or 5K Time Trial! These mid-week trials always result in some pretty fast times, even p.r.’s! Please join us!
I’ll have an on-off course measured for you (1 mile on the track/half mile off/1 mile on/half mile off/ 200 meters back on the track to finish the 5K) OR you can simply run 8 or 12.5 laps ALL on the track, if you so desire.
Start by making the first 200 much slower than your targeted race pace. So, for example, if you’re shooting for 8 minute pace, I’d recommend hitting the 200 mark no faster than 65 seconds. After the first 400, you should begin to start picking it up and continue doing so for every 400 after that.
-I’d HIGHLY recommend you doing at least the 2 mile trial but if you’re REALLY not up for it, then I’d recommend you doing the 150 workout from above except go 12 x 150 (instead of 8) with the same rolling/active 50 meter recovery.
*May marathoners = 4 AHR miles…practice, one last time, running the first 2 miles at the same pace you plan to run the first 2 on race day.
*Those racing on Saturday = 4-5 AHR miles with 8 x 100 straightaway surges with a slow 100 meter recovery in between each.
SATURDAY May 19
*Bruce Barnes Mile crew = 6-7 miles total as follows (on a FLAT course):
-2-3 mile AHR warmup
-1 mile at 10K-10 mile pace
-1 mile of 60-30 fartlek
-3 minute jog
-1 mile faster than the first one
-1 mile AHR cooldown
*5K-10K folks two options:
A. Those who raced on Wednesday = 8-10 AHR miles
B. Those who did not race on Wednesday = 8 miles total as follows on a hillier course (Bellair?):
-2 mile AHR warmup
-2 miles at 10K-10 mile pace
-1 mile of 60-30 fartlek
-2 minute jog
-2 miles faster than the first 2 miles!
-1 mile cooldown
*Fall Marathoners = continue your base building long runs(please see charts I sent to you last week).
SUNDAY May 20
**Come join us for 4-5 social miles at 6:45am at Greenberry’s.
Don’t forget that we’re now meeting at the UVa track at 5:45 am for the month of May.
Please check out some form and dynamic drills videos from Coach Fetzer. He will be with us next week (5/16) to lead us with a quick clinic. This is very kind of him, so I’d like to have as many of our crew join us for this informative and helpful clinic.
****I see three different path options for folks to follow during the month of May:
1. Those feeling like they don’t need a break from “speed work” and looking to race a 5K or two in the next month. To still make it feel like we’re getting some sort of a break, I’ll have some different types of shorter style fun workouts on Wednesdays, like a relay with teams plus a time trial.
2. Those looking to do some quality shorter length speed so as to race well at the Bruce Barnes Mile, United Way Relays* and the Summer Track Meets.
3. Those looking for a BREAK and wanting to simply keep their wheels turning by running some relaxed and easy social AHR miles before firing up the engine again in June
****This SUMMER we will follow our tried and true pattern of prepping our crew for one of two paths:
1.Those wishing to prep for the Women’s Four Miler, the Pepsi 10K and other fall races like the Men’s Four Miler. Plus, starting to build a base to race the Richmond Half in November.
2.Those who want to race the shorter summer events like the BB Mile, the CTC track meets and the Hops Mile (new event I’m co-directing downtown).
Here’s a snap shot of some of the things I have planned for the next month:
-Wednesday 5/16: fast course 5K time trial (on/off course at the UVa track)…plus Coach Fetzer’s brief from dynamic drills clinic!
-Wednesday 5/21: Breaking the group into equal teams for some fun relay style running games.
-Sunday 6/3: Bruce Barnes Mile,
-Saturday 6/16: United Way Relays (I’d like to have us enter at least 4-5 equal 4 x 800 teams, so we can have some fun competing with each other at this very cool event)
****NEW and feeling a bit lost? Looking for some guidance? Then please call or stop by to see me ASAP! I want to make your first steps with us, positive and safe, as I want to get you engaged with the right pace group and the appropriate abbreviated workout.
I hope to see a bunch of my beloved Speedsters this Wednesday!
434-293-3367 (day phone)
*REMINDER: Email firstname.lastname@example.org if you'd like to enter United Way Relays 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.
WEEK of MAY 7 for those looking to still “workout”
MONDAY May 7
4-6 AHR miles with 6 x 15 second hill form surges
WEDNESDAY May 9
Please come join me at the UVa track at 5:45 for the following workouts:
*Bruce Barnes Mile/United Way Relays 800 = 8 x 150 with an “active” (not too slow) 50 meter recovery in between each. These should be run at your targeted 800 to mile pace but try to pick up the pace for the last 4!
*Spring 5K-10K folks =
-1000 at 5K-10K pace
-2 minute jog
-6 x 200 at a fast but relaxed pace with a slow 200 recovery in between each.
-2 x 800, at a pace faster than the 1000, with a slow 2 minute recovery in between each.
*Those racing on Saturday = 6-8 x 100 meters (along the straightaways) at your targeted pace with a 100 jog along the curves in between each.
SATURDAY May 12
**Come join me at the Run to Remember 5K for Hospice at the beautiful Keswick Club.
**5K-10K folks = 8-10 AHR miles as follows with the last 2 miles at 90-45 fartlek. Rolling course please.
**Bruce Barnes Mile/United Way Relays folks = 6-7 AHR miles with the last 2 miles at 30-30 fartlek. Flat course!
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 email@example.com 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