Running Around 2-6-06 (Week #5)

This is the final week of the first phase in this training cycle. We've been working on improving our ability to run at T pace. This week we're going to do a continuous run of 22 minutes. This workout will emphasize the importance of running the correct T pace. It won't be an easy workout, but if you're running your pace, you'll get through it. You might even be surprised how quickly you recover. Remember that T pace is approximately the pace you can run for an hour in a race. So, don't be intimidated by the duration. You are capable of running for nearly 3 times longer than this workout.

Consistency is key this week. Try to maintain an even pace throughout. If you get to a point where your pace starts to drop off, take a 1 minute rest then finish the workout. I would define dropping off as 2 laps in a row that are 5 seconds slower than your target.

Unfortunately, I won't be able to join you on the track this week. I decided after last week's workout to take a week off to rest my hamstring. I did something to it more than a month ago that ended up aggravating an old injury. I've been able to run through it, but it wasn't getting any better. That means I'll have to reset my training cycle, so I'll be out of sync with the group until we get close to Expo. I'll try to get to the track about the time you all are finishing your warmup.

Week #5 in the training cycle and 16 weeks to Expo. This week, let's do:

1. 22 minutes continuous run @T pace. If you want to stretch it a minute or two to get a nice even distance or finish a lap, that's OK.

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

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

---

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

For a workout, do the T-pace stuff above. If you are an experienced/advanced marathoner, take a two minute rest OR a jog lap (your choice), then do 1-2 miles at marathon pace. Use your own judgment on how far to go. If you get to a point where you can't hold the pace, you're done.