Running Around 1-23-06 (Week #3)

Special recognition to the hearty souls that made it out to the track last Tuesday in the cold, pouring rain: Alvaro Ayo, Skippy O'Carragher (ran in the rain but not at the track), Herb Gengler, Daniel Julian, Matt Nolen, Jerry Schohl, Elijah Shekinah, Gary Sperl, and David Tompkins.

Since we're doing a lot of T-pace work now, here are some guidelines for T workouts. Some of these I've already mentioned in previous emails:
1. T-pace mileage should be about 10% of your weekly mileage per workout. So, 40 miles per week means 4 miles of T running. If you're an experienced runner, you might be able to handle 10% + 1 mile (i.e. 40 miles = 5 miles of T running).
2. Minimum total time for the T running should be 20 minutes.
3. Minimum number of T miles should be 3
4. Rest is one minute per mile of work and is based on the repeat preceding it. So, a 3200m repeat is followed by a 2 minute rest, and a 2000m repeat is followed by a 1:15 rest.


Week #3 in the training cycle and 18 weeks to Expo. This week, let's do:

1. 2 x 3200m @T pace with 2 minutes rest in between.
If you're only doing 3 miles, do 3200 with 2 minutes rest followed by 1600 @T

If you're running the correct pace, this should not be an overly stressful workout. You'll have plenty of time to recover for Calhoun's. There is no need to cut back on your workout - especially this early in the season.

2. Striders at least one time this week. 6x100.

Get your pace here ... http://www.panix.com/%7Eelflord/vdot.html ... If you want to keep doing road runs, that's OK too.

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Marathoners ... 8 weeks to go for the Knoxville Marathon. Starting thinking about shoes and GUs and other things you'll be doing during the race. Have a pair of shoes ready for race day that have a few miles on them but not too worn out. If you're running the longer races, use the same shoes you'll be wearing in the marathon to make sure they're the right shoes. Practice eating and drinking during training and races, so you won't have any surprises on race day.

For workouts, I'll recommend the track workout above plus Calhoun's 10-miler.It's is a great opportunity for some quality racing or training. If you don't feel up to racing 10 miles, you could run the race at marathon pace.