WEEK of APRIL 30
**Speedsters and Boston Bounders, who plan on racing more May 5K’s, The Bruce Barnes Mile (6/4) or a leg of the 4 x 800 at the United Way Relays (6/16): I’ll be offering some shorter style workouts for you during May. We will meet at the UVa track parking lot at 5:45, but until they start opening the gates at 6:00, we’ll be doing the workouts down at The Park.
**MAY marathoners = ~50 miles
**Everyone else = this is a good time of year to be working on relaxing and recovering with some social miles. There are lots of options to run with other folks, including Wednesday and Sunday mornings or keeping our May marathoners company for some AHR miles on Saturday.
MONDAY April 30
*May marathon = 7-8 AHR miles
**Still training for spring races, including Bruce Barnes and United Way Relays = 4-6 AHR miles with 6 x 20 second hill surges
WEDNESDAY May 2
***IMPORTANT: Please note that we’ll be back at the UVa track and at a slightly later time of 5:45 (for the month of May)
*United Way Relays/Bruce Barnes Mile folks = 4 laps around the outer loop (~2.25 miles or 3600 meters) of fartlek of 40 seconds fast followed by 20 seconds slow. Then head over to the JAG steps for 2 climbs.
*5K-10K racers = 6 laps (~ 3.4 miles) of 90 seconds fast (start at 5K pace and get faster as you proceed) followed by 30 seconds easy. Try to run each lap faster than the previous. Then head over to the JAG steps for 2 climbs.
*Racing this weekend = 6 x 30 seconds fast with a 60 second jog in between each.
*The May marathoners will be running their last 20 miler today, so they won’t have a track “workout”.
SATURDAY May 5
**May marathoners = 12 miles as follows:
-2 miles at the exact pace you plan to run for the first 2 miles on race day
-then 8-10 miles at MP
**5K-10K folks = 8-9 miles total with the middle 4 miles as a “progression” run as follows:
-mile 1 at HMP-10 mile pace
-mile 2 at 10 mile-10K
-mile 3 at 10K-5K
-mile 4 at 5K
I’d suggest the Riverview course starting with the first mile on the hilly Market-Chesapeake loop then running the last 3 on the flat path (ask me for details).
**Bruce Barnes/United Way 4 x 800 relay folks = 6-7 miles total with the middle 2 miles at 10K-5K pace. Flat course!
SUNDAY May 6
Please come join us for 4-5 AHR social miles at Greenberry’s at 6:45
2021 Annual Message