Running Around 3-20-06 (Week #11)

This week we start with phase 3 of our training. This is the most stressful stage. It builds on what we've done so far, and it prepares us for running strong at the end of our training cycle. The main emphasis during this phase will be long intervals. The goal is to improve VO2 Max (i.e. our ability to use oxygen efficiently).

Now for the workouts ... Week #11 in the training cycle and 10 weeks to Expo:

1. 3-6 x 1200m @I pace with equal TIME jog for rest. The rest will probably work out to be about 400m.
Volume: The I-paced running should be about 8% of your weekly mileage
Adjustments: If you cannot run 1200m at your pace in less than 5 minutes, run 1000m repeats instead.

2. Striders TWO times this week. 6-8 x 100m

3. Optional second workout: 2-3 x 3200 @T pace with 2 minutes rest.

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

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Marathoners .... 6 days until the Knoxville Marathon!

Hopefully you're all surviving the taper. I don't have too much to add at this point. If you have a plan that has worked well in the final week before, there's no reason to change now. If you need suggestions, see the workouts listed below. If I don't see you before the race ... good luck ! If you have specific questions, don't hesistate to email me.

Mileage this week should be low. Again, pay attention to sleep, nutrition, and hydration this week. Your body needs water during the week to store energy, so don't neglect that even though the weather is cool.

Now for the workouts:
1. 2 x 1200m @MP + 2 x 1200 @T pace. Take as much rest as you need between repeats. Remember this is fine tuning, so give yourself a little more than usual. You can do 1 or 2 minutes or a 400 jog.

2. Striders 2 days. 6 x 100

3. Long run this week should be 26 miles, 385 yards.