Week of 5/7/18

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!
Coach Mark
434-293-3367 (day phone)
434-962-1694 (text) 


*REMINDER: Email jhochrein@gmail.com 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!