Hi, everyone,
Hope you all had a wonderful Sunday. We had a big family dinner celebration outside, so I’m getting to my weekly message late and will keep it very brief. -I’m really hoping that we can start back up with our weekly group runs sometime in May, after everyone is vaccinated. Fingers crossed!! I REALLY do miss our Wednesday mornings together... -Coach Vin will be hosting the second edition of his town hall “Trackville Talks” next Tuesday April 13 at 7:00pm. I do hope you can all make it. https://www.eventbrite.com/e/virginia-track-fieldcross-country-trackville-talks-series-episode-2-registration-145905576507 I’ve written workouts for those of you continuing with the RaceFest series and for those looking to race the Park to Park (see below). Remember: the less you run, the tighter you get, so stay on top of that foam roller! And please get in touch with me within 24 hours of a new pain cropping up. Big Happy Birthdays this week to Darren G. (today!), Jamie (Tuesday) and Bill A. (next Sunday)! Cheers, Coach Mark 434-962-1694 (text) WEEK of APRIL 5 *Speedsters RF (those training for the RF series) = 20-25 miles total *Speedsters Park to Park Half = ~28-35 miles total MONDAY April 5 *Speedsters RF = 4-5 miles with the middle mile at 101-104% of 10 mile pace (on flat terrain). End the run with 4 x 12 second hill form surges with a 48 second slow recovery in between each. *Speedsters Half = 5-6 miles total with the middle 2 miles at 101-103% of HMP (on flat terrain) WEDNESDAY April 7 ***Please use “Adrian’s Pace Calculator” to determine your personal paces Note: I’d recommend the AHS or CHS tracks for this on/off sustained workout *Speedsters RF = Spartan as follows (no break after the on or off sections): -1600 on track at 100-102% of 10 mile -half mile off the track at 93% of 10 mile pace -1200 on at 103-105% -half mile off at 93-95% -800 on at 104-108% -half mile off at 93-95% -400 on at a fast but relaxed pace! *Speedsters Half = Spartan as follows (no break after the on and off sections): -2000 (5 laps) on track at 100-101% of 10 mile pace -half mile off the track at 93% of 10 mile pace -1200 on at 103-104% -half mile off at 93-95% -800 on at 104-107% -half mile off at 93-95% -400 on at a fast but relaxed pace! SATURDAY April 10 *Speedsters RF = 7 miles total with the middle 4 miles as a progression run (on a slightly rolling course): -mile 1 at 98-100% of 10 mile pace -mile 2 at 100-102% -miles 3 at 102-104% -mile 4 faster! Speedsters Half = 15-16 miles at AHR on a hilly course
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