Running Around 2-27-06 (Week #8)

We'll continue with our 3rd week of work on running economy and strength. Remember that these are fast repeats, but speed is not the only goal. We want fast, smooth, efficient running. If you're running fast but flailing and staggering, that doesn't do much for you. If you can back of the speed just a touch and run more efficiently, you'll get better results. When you get tired, concentrate on keeping your turnover high.

Now for the workouts ... Week #8 in the training cycle and 13 weeks to Expo:

1. 4 x 200m, 2 x 400m, 800m, 2 x 400m, 4 x 200m @R pace with equal distance rest. Note that each group totals 800m.

Volume should be about 5% of your weekly mileage. So, make the following adjustments for your weekly mileage:
45+: no adjustment
45: Drop two of the 200's at the end
40: Drop two of the 200's at the beginning and the end
35: Drop three of the 200's at the beginning and the end
30: Do half the 200's and 400's
25 or lower: Stop after the 800m repeat (but include the jog recovery)

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

3. Optional second workout if you're not racing: 22 minute run @T pace.

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

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Marathoners ... 4 weeks to go before the Knoxville Marathon.

Hold your mileage one more week ... taper starts next week.

I expect most of you are planning to run the Whitestone 30k at the end of the week. Keep in mind that it is a tough course and a long race. I would advise not racing all out for the full distance. It's just too strenuous to be doing so close to the marathon. Instead, treat it as an opportunity to lock in your marathon pace in a race setting -- you'll have a measured course, splits, and water/powerade. Back in 2003, I raced hard at Whitestone and didn't realize until a few weeks later how much it had taken out of me. I think it really hurt my performance at Boston that year. My suggestion is to limit your fast miles during the race to a maximum of 13. So, you could do something like warmup for the first 2 miles, hard for the next 13, and relax over the final 3.6 as a cooldown.

If you're running a later marathon like Nashville, go for it. You'll have time to recover.

Workouts:
1a. (Running Whitestone) 3 x 1600 m @T w/1 min rest + 2 x800m @I pace with equal TIME jog for rest. So, if your 800m was 3:30, jog 3:30 for rest. You can typically cover half the distance. So, shoot for 400m jog.
1b. (No Whitestone) 3200m @MP + jog 400m + 3200m @T w/2 min rest + 2-4 x800m @I pace with equal TIME jog for rest.
2. Whitestone 30k or incorporate 5 miles at MP into your long run.
3. Striders. Following two runs this week. 6x100.

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