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Week of 2/4/19

2/3/2019

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WEEK of FEBRUARY 4
*”Speedsters”:
-5K/10K racers = 25-30 miles or more (75% at AHR/25% faster)
-10 Miler/Half marathoners = 30-35 miles or more (80% at AHR/20% faster)
  
MONDAY February 4
***PLEASE NOTE: “Surges” should be done at the end of the run. Use your upper body to lift your knees…less leg work and more engagement of your core! Take a long and slow recovery un between each of them.  
Do NOT run the surges of you’re prone to calf, hammy and Achilles issues.
   
*Speedsters = 4-6 miles at 75-80% with the following flat surface surges: 2 x 8 seconds, 2 x 10 seconds, 2 x 12 seconds    
 
WEDNESDAY February 6
***Please meet me at the UVa track parking lot at 5:30am for one more Wednesday “road” workout. We should be back on the lit UVa track again next week.   
 
IMPORTANT: Lots of dynamics before starting your first CC loop. Ease into the first loop, making it the slowest of the day (see below).  
 
*Speedsters = “Cameron Crazies” x 7. Run each half mile loop like a fartlek, by surging the uphills and then actively recovering and cruising on the descents. Try to run each loop slightly faster than the previous. Make the first loop somewhere around 93-96% of 10 miler pace.       
 
SATURDAY February 9
***Speedsters = Long slow run Saturday! Hydrate throughout the run.
*5K-10K folks = 8-10 miles at 65-75% of 8K pace with the last mile at 90%
 
*10 Miler/Half marathoners = 13-14 miles at 75-80% of 10 miler pace with the last 2 miles at 98-100%
 
SUNDAY February 10
**Come join your coach and a pile of other folks, much more fun than him, for 4-5 social miles at 70-80% at 6:45am at Greenberry’s in Barracks. 
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    SPEEDSTERS
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    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    UVA Track at Lannigan Field
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!


    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.


    COST: FREE!

    COACH: Mark Lorenzoni

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