Week of 4/9/18

***I’m still looking for some race day help for this Saturday’s Run for Autism over at CHS. Please text me at 434-962-1694 if you can spare some time to lend a hand from 7:00-8:45. Thanks!


IMPORTANT:
Well, this is that time of the year that our Speedsters are going in all kinds of directions.
As I see it you all currently have at least three basic options:
1. Those who wish to carry their season on through the Park to Park Half later this month.
2. Those who wish to keep the season going by racing a variety of local 5K races (or out of town 5K-10K races) over the next month or so.
3. Those who, after peaking for the 10 Miler, wish to take a little break, so as to physically and spiritually recharge the batteries.

So, with the first two groups in mind, I’m going to write workouts through the early part of May. After that we’ll all take a break and then start back up our weekly workouts, hopefully back over at the UVa track area, sometime in late May or early June. This will also be somewhat in sync with our Boston Bound crew, who, most of them, will be ending their season the middle of this month and taking a break until the early to middle part of June.

The third group should continue to run but keep it nice and relaxed and cut back on the distance of your long run. Stay on top of your rolling and stretching during this recovery time.

RECOMMENDED New SUMMER RACES
There are some newer summer races, that I’m directing, that I’d really love to have you all put on your calendars and consider racing:

*The United Way Relays- June 16…we did not have one “Speedsters” 4 x 800 team enter the inaugural running of this every fun community run last year. I’d like to see us get together at least 4 or 5 equal teams (I’d make the teams fair) this year so we can have some fun inter squad competition. Over the coming weeks I’ll be asking who may be interested and I’ll then make even Speedsters teams to compete against each other for this important cause of access health for low income community families.

*The Inaugural NPR PR Run- July 18… very fast 5K course in support of our local NPR station.

*The Inaugural Hops Mile (Beer Run to Champion) - August 15

In the meantime, I’m hoping to see lots of you at our weekly group workout at AHS this Wednesday.

Cheers!
Mark


Suggested MILEAGE for the WEEK of APRIL 9
*Park to Park crew = ~35 miles or more
*5K-10K= ~20-30 miles

MONDAY April 9
*Park to Park folks = 5-6 AHR miles with 6 x 20 second hill form surges
*5K-10K folks = 4-5 AHR miles with 6 x 15 second hill form surges

WEDNESDAY April 11
***Please join me at the AHS track at 5:30am for the following:

*Spartan Progression workout as follows:
-mile on the track at HMP-10 mile pace
-half mile off the track at MP (out a quarter mile to a cone and back again)
-1200 (3 laps) on the track faster (~10Kpace)
-half mile off the track at MP
-800 on the track faster (~5K pace)
-half mile off the track at MP
-400 on the track fast!

*Those racing the 5K this Saturday = 8 x 20 second surges along the 100 straightaways with a slow 30-45 second jog in between each.

SATURDAY April 14
***I hope to see a pile of our Speedsters folks (Meg and Zach are always out there representing) racing over the hills of the Run for Autism, going for a course p.r. or simply looking for a really good workout in support of one of my very favorite causes.

*Park to Park Half folks = 14-17 AHR miles (run 1 or 2 miles longer than your longest run of this winter/spring cycle) with the last 2 miles at MP-HMP

*5K-10K folks = 8-10 AHR miles with the last 2 miles at HMP-10 mile pace

SUNDAY April 15
4-5 slow recovery group run miles at 6:45am at Greenberry’s