Greetings, my athletes and friends!
We had a long day (see video), so I won't be able to get you my weekly message until tomorrow.
Thanks to all of you who participated in leg 1 of the Triple Crown over the weekend and thanks for sending so many wonderful photos! You all warmed my heart!
I hope you get a chance to watch the video and I'll get you this week's workouts sometime tomorrow evening.
With high fives and hugs,
I remain your ever proud Coach
I’ve included another of my weekly videos, so I’ll keep this portion of my message brief.
This coming weekend is the first leg of our 2020 Spring Triple Crown Series and, as you’ll see below there are several options, including one with a Mother’s Day theme. Here are some other bonuses to the overall Triple Crown series:
1. Each leg will feature a 2 mile and 5K option and a theme twist, like a King and Queen of the Mountain (based on age groups) for the Memorial Day Weekend leg.
2. If you choose to do the “Triple Dare” (5K, 10K & 15K), I will have a longer distance option over the three legs (5K this week, 10K option next leg and 15K option on the last leg). Run all three distances and you’ve completed the “Triple Dare” within the Triple Crown!
3. At the end of the Triple Crown we will also have awards for those of you who improved the most in the 2 mile or 5K courses over the three legs (those of you who choose to run the same course each leg).
4. And, as one final incentive, I’ll have a special shirt to all of you who complete all three legs of the Triple Crown.
The goal of this is to have some fun competition in a somewhat structured arena, while remaining safe in this new world of social distancing. I do hope you will participate but, if not, please keep on running or walking for the health and fun of it!
**And, in keeping with local races, please donate to one of the following three not-for-profit causes:
1. Shelter for Help in Emergency (SHE)
2. Hospice of the Piedmont
A great big Happy Birthday to our Jen H., who turns the BIG 50 this Wednesday!
I’m missing you!
Hugs and high fives to all of you,
WEEK of MAY 4
*Speedsters = 20-30 total miles or more
WEDNESDAY May 6
A. Those “racing” in the first leg of the Triple Crown over the weekend = 12 x 20 second flat surface pickup surges with a very slow 40-60 second recovery in between each. Run the surges at 110% of 10 mile pace or faster but no all-out sprinting!
B. Those not racing = 6 x half mile on a flat section of road or on one of the community tracks (attached) with a slow 3 minute recovery in between each half mile. Run the half miles in three sets of two. Run the first set at 103-105% of 10 mile pace and then get faster with each set.
FRIDAY 5/8, SATURDAY 5/9 or SUNDAY 5/10
First leg of the Spring Triple Crown Series with four course options (I’ll send out the four course maps this week): 1. UVa course (see map…same as three weeks ago) 2. Downtown (pretty fast course…see map) 3. Whitehall (also pretty fast…see map) 4. Riverview (see map)
Each of these courses has a 2 mile or 5K component to it (either distance counts towards your Triple Crown).
And, this weekend, there are two ways to earn your first of your three Triple Crown points:
1. Mother’s Day Weekend option = run or walk the 2 miles or 5K together with (or virtually) your mother or daughter and you’ve earned your point. As an extra incentive, to see how you stand with the rest of the “competition”, combine your ages (see combined age group categories below) and combine your times together and see how well you do. I’d love to have you text me your combined ages, times and a photo. Free sticky wallet to those who text me this!
***Combined Age Categories (combined Mother and Daughter’s ages added together). So, 30-39 would be the combined ages of mom, who may be 30 and daughter, who may be 7: 30-39, 40-49, 50-59, 60-69, 70-79, 80-89, 90-99, 100-109, 110-119, 120-129, 130-139
2. Race alone, with a household member or with a socially distanced friend one of the 2 mile or 5K courses (or your own home course) and you’ve earned your first point! The “downtown” course is of particular interest, as it’s pretty fast. See where you’re currently at and then, in three weeks, see if you can run the same course even faster.
***And I ask that you PLEASE consider donating to one of my three suggested local not-for-profit causes.
Not interested in the Triple Crown series? Then go for a long and relaxed AHR run.
PRIVATE FACEBOOK GROUP
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 (firstname.lastname@example.org).
Take Care and Happy Running!!
As we enter the third week of this strange new world, I find myself missing you more than ever.
I was happy to see that many of you got out and ran the 10 Miler course yesterday and I was pleased to learn that most of you were running well apart from one another.
I know you’re getting tired of hearing about social distancingbut, as your coach and, more importantly, as your friend, I can’t stress enough, the critical importance of this. So, please, if you must run or walk with a friend, please do it on opposite sides of the road. Even sidewalk or trail exercising, unless with a housemate, can be too close for comfort!
****IMPORTANT: I’ve been hearing from many of you that the motivation to continue training hard with weekly workouts, longruns and higher weekly mileage, has left the station. I don’t blame you! It’s so hard to keep training at such an intense level when there are no races scheduled for the foreseeable futureAND you’re running all ALONE!
So, I’ve got the following four options laid out for you:
1. Speedsters and anyone else in BB who was not originallytraining for a marathon but would like to still keep up the training: I’ll be sending out two suggested workouts each week. I will continue to make the Wednesday runs fartleks or hill workouts to encourage social distancing and the Saturday run will continue to be your long run with the option of some light pickups in the middle.
2. Those of you who were in training for the Boston Marathon:With the April race now postponed to possibly September,I’d look at the next several weeks as “break” time, as you will need to start ramping it back up starting in mid-May. I’d suggest weekly mileage in the 25-30 range with long runs in the 8-12 range or less for now, unless you feel motivated to do more. All should be at AHR. I know it stinks that you have “nothing to show” from a winter of hard training but, trust me when I say, it will serve you well down the road. Keep thinking of how much fun you had training with one another as you pushed and pulled eachother to greater fitness.
3. Those who were training for a May marathon: If your event hasn’t yet been canceled and you DO want to keep trainingas if it’s still on, then please get in touch with me by text and I’ll be happy to send you your workouts and mileage for the next few weeks. If by some miracle this virussituation disappears by late April or early May, Leah and I will host a very early morning sanctioned marathon down at Riverview. Odds are this will probably not materialize, based on where we’re at right now.
4. Everyone else, simply keep getting out the door and doing what best works for your current situation. AHR base mileage is great and if you feel like adding a bit of pizazz to one or two of your runs each week, go ahead and do alight fartlek in the middle of your run. Otherwise, be content with keeping it relaxed and easy. The key is to keep moving!
I dearly miss seeing you and really do hope you and your families are safe and well. And a huge tip of the cap to all of our fellow runners who are working in the hospital setting right now. We thank you for your selfless work in having our community’s back!
And a big thanks to Harry and Leah for all their help each and every week.
Please stay in touch, everyone!
With a huge hug,
p.s. Happy Birthdays to Katie W. (4/3) and Darren (4/4)!.
MONDAY March 30
Relaxed AHR miles
WEDNESDAY April 1
Cameron Crazies or find a half mile hilly loop in your neck of the wood to do the same kind of circuit. Run 6 circuits, surging the uphills and being active on the flats and descents. Make each one faster than the previous.
SATURDAY April 4
Long AHR run with the option of 10 x 30 seconds fast (sub 2 mile pace)-30 seconds slow jog in one of the latter miles of the run. Flatter course if you can.
Oh, my gosh am I ever missing all of you! This is a strange new world we’re all adjusting to but, as would be expected from this hearty, tough and ever positive group, you’re all finding a way to find good in this time of crisis. Silver linings are everywhere, you just need to have the attitude to find and appreciate them and you, my wonderful athletes, are doing just that.
Not having our Wednesday and Saturday groups runs have been big sacrifices but your safety and well-being mean so much more. Thanks for your patience.
If you’d like to keep working out, I’ve included my normal week of suggestions. And I continue to remind you to PLEASE do it alone (or with member/s of your household) or, at most, keep it to pairs or VERY small groups of three, with plenty of adequate distance between you.
If you don’t want to “workout”, I don’t blame you a bit. Simply keep on moving at some level. Cynthia and I have been finding peace and relaxation with a daily two-hour brisk walk each morning. Not since our hike across England have we been able to spend such quality time together. It’s been one of those silver linings.
Keep on top of your daily rolling and stretching and core work too. Sitting leads to tightening!
In closing, I want to thank all of you who have so thoughtfully supported our family business during this challenging time. I never, ever talk about Ragged Mountain in my weekly email message but we have been so overwhelmed with kindness over the past 10 days, that I felt moved to send a word of gratitude. It has meant the world to our family.
Be safe…be happy…keep moving!
WEEK of MARCH 23
***Please note: This schedule is for those of you who would like to keep “working out and training”.
All others, who want to simply maintain some assemblance of fitness, feel free to run as many relaxed AHR miles that comfortably fit your schedule.
**If you do choose to run in pairs or VERY small groups, please maintain safe distance.
*Speedsters = 20-30 miles
MONDAY March 23
*Speedsters = 4-5 miles at 75-80% of 10 mile pace with 4 x 12 second flat surface form surges with a slow 48 second recovery in between each.
WEDNESDAY March 25
***Please note, that due to our new world of social distancing, road work will be our best mode of “working out”, as the track encourages social clustering. Please: pairs or small groups of three, with lots of spacing! I’ve also found, that for most people, it’s also much less mental to “workout” on the road than it is on the track.
Suggested Fartlek courses (I’m trying to find you courses where you don’t have to be on sidewalks to avoid clustering):
*Sugar Hollow Road along the Three Bridges course
*10 Miler course from the 2 mile mark near AFC up McCormick to UVa Chapel. Back and forth
*On the rolling paved path along the John Warner Parkway downtown
*Huntington Road off Rio
*Running back and forth along Railroad Avenue from Downtown Crozet to Mint Springs Park
*Running from Beaver Creek Dam parking lot along Brown’s Gap Turnpike in Crozet
*Green Springs along the East Jack Jouett Road section
*On the wide paved sidewalk along the new connector road from Hollymead Town Center to Sam’s…this is quite hilly but good for social distancing.
*Speedsters = Fartlek: 6-8 x 3 minutes starting at 98-100% of 10 mile pace with a 90 second recovery in between each 3 minute pickup. I’d suggest breaking it up into 3-4 sets of two and try to get faster with each set. Base the number of sets of 3 minute pickups you run on how you’re feeling. Rolling course but not too hilly (see suggested courses above).
SATURDAY March 28
*Speedsters = 7-8 miles as follows:
-2 miles at AHR
-4 miles as a “progression” run, starting at 100% of 10 mile pace and getting faster with each mile. Last two miles should be at 104-107%! Flatter course.
-1-2 AHR miles as a cooldown
To my beloved athletes,
This is a strange and dramatic moment in our world and each of us are having to make tough personal decisions. And, with the situation quickly evolving, as your coach I’m also trying to make the prudent and right decisions for the overall health of everyone in our running group. That’s why I’m not going to have us meet as our usual large group this Wednesday morning. This is so hard to do, not only for you but also for me, as Wednesday mornings are truly my favorite time of the entire week…the joy of seeing each of you having such a good time together, making one another run faster, puts me on a high for the rest of the day. So, I’m sad to miss this but I’d be much, much sadder if someone was to get really sick because of us meeting together in our large group setting. And this is from a guy who intensely thrives on constant social interaction!! We all need to play a role in slowing down the progression of this virus and this is one small way of doing so.
As far as smaller groups go, I leave it up to you as to whether you personally feel comfortable doing that. It’s your personal call. But, if you do choose to do so, I implore you to keep the appropriate physical distance between one another. This is very, very important!
The other thing is, what you all personally decide to do with all of our March and April races now being cancelled or postponed. Here are some options:
1. Keep training and hope that the virus dissipates in the coming month. If it does, I, along with the help of Leah and Dr. Wilder and others, will be offering, some alternative “make-up/substitute” events for you Marathoners and 10 Milers, Half Marathoners and 10K racers in mid to late April. These would be very small and organized events open to Speedsters and Boston Bounders. And on another note: Boston Marathoners, looking to run the BAA’s postponed race in September, might consider racing the Half (instead of full) in April, if we have it, because of the quick recovery turnaround between April and September.
2. ***IMPORTANT: If you do choose to keep “training” I must remind you that there’s a decent amount of research out there that tells us, that when running with long miles or harder workouts, you can tax your immune system. So, even though training harder can make us “fitter” it also makes us “more tired” and more vulnerable to sickness. Something to think about as we enter this “new territory”.
3. Back off the regimented training and simply get in some relaxed miles for the coming weeks. In other words, cut back on the “work outs” and total weekly mileage and stick, for the most part, to good old fashioned AHR miles. If you do decide to go this route, make sure to stay on top of your rolling and stretching, as down-time is the quickest way to get really tight, especially our hamstrings and ITB’s!
4. Not sure what to do? Then please feel free to give me a shout if you have
any questions at all regarding what personal decisions to make about your personal running. As you know, I’m always happy to give you my two cents worth!
5. And, above everything else, be safe and stay positive and take stock of the special relationships we share.
A very small group of Tobacco Road folks, last minute, asked me to resurrect the old Three Bridges course, as a make-up for their cancelled race, and six of them (with good distancing) had excellent performances on our old certified half and full marathon courses yesterday morning. Congrats to Ben (2:56!), Chris B. (2:59 first sub 3!), Darren G. (3:21!), Andrew (1:41!), Hannah G. (1:54…a huge 7 minute p.r.!) and Matt E. (1:50…p.r.!).
***I’ve included my son Adrian’s latest weekly newsletter he just sent out to his Albemarle track athletes. I hope you find it as inspiring as I did.
In closing, I’d like to say how much I cherish my relationships with each of you and how I’m truly going to miss seeing you face to face for the time being. Please stay in touch by texting, calling and sending photos. I’ll look forward to that time when I can give you all a big hug again!
With a virtual high five,
WEEK of MARCH 16…
***PLEASE NOTE: This in only for those looking to keep “working out”.
***Remember: if you feel like it’s overfatiguing, please back off!
*Speedsters = ~20-35 miles
MONDAY March 16
***For those looking to still ”workout”
*Speedsters = 4-6 miles at 75-80% with 5 x 12 second flat surface surges with a slow 48 second recovery in between each.
WEDNESDAY March 18
***Please note that we will NOT be meeting as a group at our normal 5:30am time. If you still feel like you want to meet at different times and locations, please do so in much smaller groups and with adequate distance between one another. Your personal choices. I’ll miss you terribly, as this is my favorite time of the week!
Some SUGGETED COURSES for the Fartlek circuits:
-Bellair by starting at the entrance and using the upper loop (that goes left down Old Farm Road and turns right at the pond and then right again up Canterbury.
-Riverview in figure eights by running a mile loop on the flat river path (run along the lower path and turn left to head back to the parking lot on the upper path) and then head out to do one of the those hilly loops up Market and back down Chesapeake (you can turn off Market at either Riverview Avenue or 18th street, depending on how far you want to run on the hilly section)
-Towe Park by doing a combo of running along the paved path by the river and then up to the main shelter at the top of the parking lot
-The UVa Park by doing a combo of running around the perimeter loop and then up the hill to the three way stop sign at Arlington
***For those still looking to workout:
*Speedsters = Fartlek on the road as follows (rolling to hillier terrain):
-4 x 2 minutes at 106% or faster with a 60 second recovery in between each (including a 60 second recovery after the 4th one)
-4 x 30 seconds at 110-112% with a 30 second recovery in between each
Run this 16 minute circuit a total of 2-3 times (depending on how you feel) but faster with each one. Take a 30 second recovery after each circuit. Try to run it on a loop or out and back course to keep the terrain consistent for each 16 minute circuit.
SATURDAY March 21
****For those still looking to workout:
*Speedsters = 10 miles total with 2 x 3 miles (flatter course) as follows:
-1st one at 96-100% of 10 miler pace
-2nd one faster!
Take a slow 5 minute recovery in between each