Looks like it’s that time of year when our big group of folks are heading in all kinds of directions. I hope this captures pretty much where most everyone is at right now:
A. Those still in training for a late spring 5K-10K (see workouts below)
B. Those looking to race The Bruce Barnes Mile or/and The United Way Relays (see workouts below)
C. Those racing a 5K this coming weekend (see below)
D. Those racing the Sugar Loaf Marathon this Sunday! (see below)
E. Those building their mileage base as they prep for a fall marathon (please see my base building charts from last week’s message)
F. Those simply looking to do some relaxing and social AHR miles
MONDAY May 14
*5K-10K and Bruce Barnes folks = 4-5 AHR miles
*May marathoners = 4-5 AHR miles…practice running the first 2 miles at the same pace you’ll run the first 2 miles on race day.
*Those racing this weekend = 4-6 AHR miles with 8 x 15 second flat surface form pickups
WEDNESDAY May 16
***I hope to see another big crowd of you out for one of these workouts or for some social group running. Please meet outside the UVa track at 5:45am (we will continue to meet at this later time through the end of the month).
***Coach Fetzer will be giving us a special form drills clinic at 6:00 at the track. Please try to make it, as he’s coming out early to help us with these drills designed to help make you more efficient and less prone to injury.
*Bruce Barnes Mile and Relay folks:
-If the track is open = 8 x150 at the pace you plan to race for the mile with an “active-rolling” 50 meter recovery in between each(the workout I had planned for you to do last week)
-If the track is not open, we’ll head down to The Park for a workout (I’ll have something ready for you).
*5K-10K folks = 2 mile or 5K Time Trial! These mid-week trials always result in some pretty fast times, even p.r.’s! Please join us!
I’ll have an on-off course measured for you (1 mile on the track/half mile off/1 mile on/half mile off/ 200 meters back on the track to finish the 5K) OR you can simply run 8 or 12.5 laps ALL on the track, if you so desire.
Start by making the first 200 much slower than your targeted race pace. So, for example, if you’re shooting for 8 minute pace, I’d recommend hitting the 200 mark no faster than 65 seconds. After the first 400, you should begin to start picking it up and continue doing so for every 400 after that.
-I’d HIGHLY recommend you doing at least the 2 mile trial but if you’re REALLY not up for it, then I’d recommend you doing the 150 workout from above except go 12 x 150 (instead of 8) with the same rolling/active 50 meter recovery.
*May marathoners = 4 AHR miles…practice, one last time, running the first 2 miles at the same pace you plan to run the first 2 on race day.
*Those racing on Saturday = 4-5 AHR miles with 8 x 100 straightaway surges with a slow 100 meter recovery in between each.
SATURDAY May 19
*Bruce Barnes Mile crew = 6-7 miles total as follows (on a FLAT course):
-2-3 mile AHR warmup
-1 mile at 10K-10 mile pace
-1 mile of 60-30 fartlek
-3 minute jog
-1 mile faster than the first one
-1 mile AHR cooldown
*5K-10K folks two options:
A. Those who raced on Wednesday = 8-10 AHR miles
B. Those who did not race on Wednesday = 8 miles total as follows on a hillier course (Bellair?):
-2 mile AHR warmup
-2 miles at 10K-10 mile pace
-1 mile of 60-30 fartlek
-2 minute jog
-2 miles faster than the first 2 miles!
-1 mile cooldown
*Fall Marathoners = continue your base building long runs(please see charts I sent to you last week).
SUNDAY May 20
**Come join us for 4-5 social miles at 6:45am at Greenberry’s.