Running Around 2-13-06 (Week #6)

Hey, what's all of that fluffy, white stuff on the ground?!? I hope everyone took advantage of the rare opportunity to get out and run in the snow this week. I love running in the snow ... especially when it's fresh ... but only as a novelty. I don't think I would enjoy it if I had to do it all winter long.

You all looked great during last week's 22 minute run. No one seemed to be struggling, and everyone finished strong. You probably didn't notice, but we had an unofficial state record set during the workout! The ageless Bob Barber beat the current 4-mile record for his age group by about 2 minutes, and he made it look easy.

That workout closed out the first of four training phases leading up to Expo. We will move from base-building and maintenance to working on running economy for 5 weeks. Economy is an often overlooked aspect of running performance. Mick wrote a couple of good articles on the subject in recent issues of Footnotes. This phase will help us improve mechanics and strength. Although the pace is fast, don't focus on speed. Focus on running efficiently with light, quick steps and good overall form.

This is the point in training where I usually start doing 2 workouts per week. If you opt to include a second workout, I recommend doing it on Thursday or Friday. If you are racing on any given week, skip the second workout. So, from now until the end of this training cycle, I'll include 2 workouts for each week. Keep your mileage up and continue doing a regular long run. If you're tentative about adding another workout, try adding an extra one every other week or every third week to see how it goes.

Now for the workouts ... Week #6 in the training cycle and 15 weeks to Expo.

1. Sets of 200m, 200m, 400m @R pace. Rest is equal distance jogging (200m rest following 200m, 400m rest following 400m). Volume should be about 5% of your weekly mileage. That works out to 1 set for each 10 miles. If you're in between you can do the first half of a set. For example, someone running 35 miles per week would run 3 complete sets + the 200m repeats of a 4th set. You should be recovered in plenty of time for Straw Plains if you're running; no need to shorten the workout.

Get your pace here ... http://www.panix.com/%7Eelflord/vdot.html

2. Striders TWO times this week following an easy run. 6x100.

3. Optional second workout: 3-5 x 1600m @T pace with 1 min rest.

I won't be at the track this week. Since Tuesday is Valentine's Day, I'll be spending the evening with my wife.

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Marathoners ... 6 weeks to go for the Knoxville Marathon.

I think my countdown was off by a week before. It's correct now. Anyway, this is where your training diverges from those training for shorter races. I would strongly encourage you to run the Straw Plains 1/2 marathon this coming weekend. It will be a good test of fitness, and those high quality miles will be very beneficial to your marathon training. If you're scheduled for more than 13, add some easy miles after the race as an extended cooldown.

Workouts:

1. Tuesday: 2 x 3200 @T w/2 min rest. This is the same workout we did the week before Calhoun's.
2. Straw Plains half.

1b. If you're not running the half, add 1-2 x 3200 @ marathon pace with 2 min rest to the Tuesday workout.

There is a lot of information here this week. If you have questions, don't hesitate to email me.