Week of April 6, 2020

Greetings, to you, my friends and athletes!

Hope you’re all adjusting okay to this ever-changing new world. We’re fine but I’m missing my weekly face to face interactions with you. 

A few tips for the week:

Please make sure you’re getting good sleep and staying on top of your hydration. These two things are very important in keeping your immune system fully charged. 

Get out for exercise once/day, whether it’s a run or a brisk walk BUT don’t overdo it. This is not the time to over-train. I know it’s a redundant theme, but fatigue can compromise your immune system, so don’t over tax yourself. So, keep most of your runs in the slowest and most comfortable gear you can handle.  

If you feel compelled to run with someone other than a fellow household member,  PLEASE only do so with ONE other person! It’s virtually impossible to be safely far enough apart when exercising with more than one other person. And find a quiet road where you can exercise with that one person, so you can be well apart, so no sidewalks! I’m not only asking you to follow this protocol as your coach, I’m also, as a friend, begging you to!

Most of us are sitting more than normal, so get up every 20-30 minutes when prolonged sitting and walk around the room once or twice before sitting back down again. This will prevent calf, hamstring, hip flexor, Achilles and back issues. And use your foam roller at least once/day, as the more inactive you are the tighter you become.    

And above everything else, continue to maintain a positive attitude! Like I keep saying, despite all the scariness of this new world, there are silver linings everywhere and the more positive you are the easier you will find them. 

Please call on me with ANY questions or issues. Your coach is still right here ready to help. 

And big Happy Birthdays to Jamie M. (Monday) and Bill A. (Saturday). 

****IMPORTANT: Please consider donating to Big Brothers-Big Sisters this week, as this coming Saturday would have been our annual 5K and 10K out in Free Union, which is one of their biggest fundraisers of the year. I served as president of the BBBS board of directors and can tell you that this is one VERY special organization that does lots of good for young folks in need in our community, so I personally thank you for anything you can donate.  

In closing, I’d like to publicly than all of our BB and Speedsters, who are working in the hospital doing whatever it takes to shepherd our neighbors in need. We are very grateful for your daily selfless acts of quiet heroism and are proud to call you our friends. Please be safe and well…

Peace, 

Coach Mark 
434-962-1694 (text)
WEEK of APRIL 6 for those still looking to workout…
WEDNESDAY April 8
On a very FLAT section of road (or a track where very few or, better yet, no one else is running) run the following: 
-2 x half mile at 103-105% of 10 mile pace with a 2 minute recovery in between each 
-4 x quarter mile at 107-110% with a 1 minute recovery in between each 
-2 x half mile FASTER than the first set with a 2 minute recovery
SATURDAY April 11
Three choices:
Measure a 2 mile or 5K course somewhere safe and, after warming up for 2 AHR miles, run a negative split time trial. 
Run a longer AHR run (8-12 miles) with a 30-30 fartlek for two of the latter miles.   
Simply just run long and relaxed the entire way! 
REMINDER FROM JEN
Dear Speedsters,
We’re partnering with Boston Bound for Mark’s annual coach’s gift again. In light of the current times, we thought Mark would appreciate our contribution to those in need in our community. Many runners are struggling right now so please don’t feel obligated to contribute. If you do feel comfortable giving this year, here are the details:
Beneficiary: 
Charlottesville Area Community Foundation’s Community Emergency Response Fund – helping to alleviate the effects of the COVID-19 pandemic locally. Here's a link with more info...
https://www.cacfonline.org/news/detail/new-local-partnership-to-begin-disbursing-covid-19-household-relief-funds
Donation Page:
Please make your contribution by April 15, 2020 using this link and 
enter “Mark Lorenzoni” in the “In Honor Of” box
https://tinyurl.com/rgpesoo
Gift:
After April 15th, the Foundation will write a thank you letter to Mark listing all the donors but no $amounts. 
Please let me know if you have any questions (jhochrein@gmail.com). 
Take Care and Happy Running!!
Jen Hochrein