Running Around 1•25•15 -- Final Edition

Running Around 1•25•15

Week 9 • Winter Training 2014-15

I took over this role and sent my first workout to the group on Jan 1, 2006. And now exactly 473 weeks (and 18,587 miles) later, I'm writing my final email to you all. I would be remiss if I didn't mention Donnie Madgett and Dave Nelson, who preceded me. They gave me some great advice along the way! And of course, thanks to all of you for giving me the opportunity. It's been fun!! With that, I'll leave you with my all-time favorite workout: tempo miles with a minute rest in between. Thanks to Jack Daniels for that one. I'll be checking this email account until Tuesday. After that, I'll turn it back over to KTC. -Keith “Running to him was real; the way he did it the realest thing he knew. It was all joy and woe, hard as a diamond; it made him weary behond comprehension. But it also made him free.” ― John L. Parker Jr.

WORKOUT SUMMARY 1. 2-5x 1600m @T pace with 60s recovery in between   2. Striders     DETAILS Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum.   4-6x 100m striders         USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp Follow me on

Running Around 1•5•15

Week 6 • Winter Training 2014-15

This week we're going to up the intensity just a little bit by doing a progression run on the roads or greenway. The goal is to run 20-30 minutes at elevated pace during the second half of the run. I'm saying elevated pace because there are no strict guidelines. One good rule of thumb is about 30 seconds per mile faster than your easy training pace. If you're training for a marathon, then marathon goal pace is good too. For example, if you're running for an hour, start easy for 30 minutes, pick up the pace for 20-25 minutes and then finish the last 5-10 minute easy. If you just love running in circles, here is the official off-season training plan. Good for both Winter and Summer despite the name of the article. http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html If you're not taking advantage of the marathon training runs, you're missing a great opportunity. They take place every Saturday morning at 8am. Location is different each week. You do not need to be a KTC member to participate. With a big crowd, it's easy to find someone going your pace and/or distance.

WORKOUT SUMMARY 1. 60-minute progression run       DETAILS On the roads or Greenway. 30 minutes easy followed by 20-25 minutes hard. 75-90 minutes of total running is OK, but limit the faster running to 30 minutes. Wear something reflective if you have it!           USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp Follow me on

Running Around 12•30•14

Week 5 • Winter Training 2014-15

I hope everyone has had a great 2014 and that 2015 brings even better fitness and faster running! We'll continue with our Winter base training period through at least the end of the month. That means easy running on the roads or greenways. If you just love running in circles, here is the official off-season training plan. Good for both Winter and Summer despite the name of the article. http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html This is a time of year when some of us are taking time off or busy with holiday plans, etc. So the Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout. And in case you missed last week's email .... As you all know, I've been the leader/coach/director of the KTC track workouts for the past nine years. Recently, I've not able to give it the attention & energy it deserves. With challenging family and work schedules along with my recent inconsistent training, I'm not able to commit to being at the track on a regular basis. So after giving it a lot of thought, I've decided to resign. Interest & participation have been dwindling, so maybe someone else can inject some new energy and ideas. I will stay on until the end of January. By that time, the KTC board will have a transition plan in place. I will still be at the track on Tuesdays whenever possible. I've made a lot of great friends over the years on Tuesday nights, so I want that to continue. It will just be in a different capacity. I would still love to be a resource for talking about training plans, races, workouts, etc. So if you see me, feel free to ask me about whatever is on your mind.

WORKOUT SUMMARY 1. Road run       DETAILS Low key, relaxed running.           USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp Follow me on

Running Around 12•22•14

Week 4 • Winter Training 2014-15

Merry Christmas and Happy Holidays to everyone! As you all know, I've been the leader/coach/director of the KTC track workouts for the past nine years. Recently, I've not able to give it the attention & energy it deserves. With challenging family and work schedules along with my recent inconsistent training, I'm not able to commit to being at the track on a regular basis. So after giving it a lot of thought, I've decided to resign. Interest & participation have been dwindling, so maybe someone else can inject some new energy and ideas. I will stay on until the end of January. By that time, the KTC board will have a transition plan in place. I will still be at the track on Tuesdays whenever possible. I've made a lot of great friends over the years on Tuesday nights, so I want that to continue. It will just be in a different capacity. I would still love to be a resource for talking about training plans, races, workouts, etc. So if you see me, feel free to ask me about whatever is on your mind. Now for the training info ... We'll continue with our Winter base training period through at least the end of the month. That means easy running on the roads or greenways. If you just love running in circles, here is the official off-season training plan. Good for both Winter and Summer despite the name of the article. http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html This is a time of year when some of us are taking time off or busy with holiday plans, etc. So the Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout.

WORKOUT SUMMARY 1. Road run       DETAILS Low key, relaxed running.           USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp Follow me on

Running Around 12•15•14

Week 3 • Winter Training 2014-15

We're continuing our Winter base training period through at least the end of the month. That means easy running on the roads or greenways. If you just love running in circles, here is the official off-season training plan. Good for both Winter and Summer despite the name of the article. http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html This is a time of year when some of us are taking time off or busy with holiday plans, etc. So the Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout.

WORKOUT SUMMARY 1. Rest week or road run       DETAILS Low key, relaxed running.           USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp Follow me on

Running Around 12•8•14

Week 2 • Winter Training 2014-15

Last week the suggested workout was planned time off for recovery. Now we're starting our Winter base training period, so that means easy running on the roads or greenways. Base mileage is important in our periodized approach to training. Winter is a great time for it because the weather is usually not conducive to high quality workouts on the track. The purpose of base training is to build mileage slowly and intelligently over a period of weeks. By limiting the intensity of training during this period, our bodies can adapt more easily to the stress of adding mileage. One of the best ways to improve your base is to increase your running frequency. I've put together some guidelines here ...http://trackworkouts.blogspot.com/2008/06/running-frequency-progression.html This is also a great time to refocus on often-neglected aspects of our training like core strength. Core doesn't mean abs. It means abs, hips, glutes and back too. Here is an excellent site for core strength infohttp://www.ronjones.org/Handouts/index.htm. There is a series of videos on core strength at http://runningtimes.com/Article.aspx?ArticleID=16625. And lots of good articles written by Mick Larrabee (from past editions of Footnotes columns) on a variety of subjects like strength training and core at http://www.optimalperformanceinc.com/articles.html. If you ran through this week, then you can take your down time before starting back with base mileage. If you just love running in circles, here is the official off-season training plan. Good for both Winter and Summer despite the name of the article. http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html This is a time of year when some of us are taking time off or are going on vacation, etc. So the Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout.

WORKOUT SUMMARY 1. Rest week or road run       DETAILS Low key, relaxed running.           USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp Follow me on

Running Around 12•1•14

Week 1 • Winter Training 2014-15

I hope everyone had a happy Thanksgiving and ran well - whether it was Autumnfest or somewhere else. With that, we'll mark the end of the Summer/Fall training cycle. I recommend taking some time off to let your legs and brain recover from training. Sometimes you need to rest your mind as much your legs, especially if you've really been pushing yourself. It's hard to maintain motivation and focus for an extended period. In any case, do whatever type of rest/recovery works for you: complete rest, cross training, etc. There are still some races left on the schedule, so if you are not racing this week or next, then pick your favorite workout from the past month and do that one. You can see all of the past workouts at http://trackworkouts.blogspot.com/ If you want to coordinate with someone else to run this week, then post a message on the Facebook group page. For the remainder of the month, the standard workout will be easy runs on the road or greeways with a goal of building your mileage base for Spring racing. Workouts will being in earnest in January. Don't forget there are also Saturday training group runs for the Knoxville Marathon. Check the website for more details. If you despise road runs and need a track fix, here is the official off-season base training plan. I know it says summer on the title, but it's easier to link to it that create another one for winter: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html. I still prefer road runs for the base period, but this is the next best thing.

WORKOUT SUMMARY 1. Time off, recovery, cross-training       DETAILS Whatever works best for you.           USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp Follow me on