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Week of 4/16/18

4/13/2018

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Masters Mile this Saturday at 7:35!
I'll have a workout this Wednesday for those wishing to race it. Sign up online!
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Suggested MILEAGE for the WEEK of APRIL 16

*5K-10K folks (unless you’re racing this coming Saturday) = ~15-25 total miles
*Park to Park = taper week, so around 20-25 total miles

MONDAY April 16
***All the best to our fellow Wednesday morning workout buddies, who will be racing at the Boston Marathon today!

*4-6 AHR miles with 7 x 15 second hill form surge drills

WEDNESDAY April 18
***Please come join me at the AHS track at 5:30am for the following workouts:

*Speedsters not racing this Saturday:
-3 x 1000 (2.5 laps) with a slow 2-3 minute recovery in between each
-3 x 200 at a very fast but relaxed pace (no straining as that leads to injury) with a slow 200 jog in between each.
-3 x 1000 faster than the first set! (See image below)

*Those racing this Saturday = 6-8 x 100 straightaways with a slow 100 recovery, in between, on the curves.
*Those not training for anything, please feel free to join us for some relaxing AHR mileage.

SATURDAY April 21
Park to Park crew = Two options:
1. Two mile time trial…this is a great tune-up for your race next week. I can meet you down at the UVa Park at 7:00 (please be all warmed up at 7:00). IMPORTANT: Please text me if you are going to do this.
2. 7-8 mile practice simulation run as follows: -1 mile warmup at AHR
-2 miles at MP
-6 x 3 minutes at HMP with a 45-60 second jog in between each
-1 mile of fartlek of 30 seconds fast followed by 30 seconds slow
-1-2 miles at AHR

SUNDAY
Come join us at Greenberry’s at 6:45am for 4-5 relaxed miles.
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    2021 Annual Message

    WHEN:
    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: 
    ALBEMARLE HIGH SCHOOL TRACK

    (until the UVA Track at Lannigan Field is open again)
    (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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  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page