Running Around 4-9-06

A short email this week since I've been out of town all weekend, and I'm leaving town again tomorrow morning.

This week we'll do a mix of distances to continue work on V02max. This will probably be our most difficult workout since we're throwing in a 1600m @I pace.

Now for the workouts ... Week #14 in the training cycle and 7 weeks to Expo:

1. A ladder @I pace. See below for distances based on your weekly mileage. The rest will vary, but jogging a lap should get you close to the time. Volume: The I-paced running should be about 8% of your weekly mileage, so ....

50 miles per week: 800m, 800m, 1200m, 1600m, 1200m, 800m @I pace. Rest should be the same TIME as your 1200s.
40 & 45 mpw: 800m, 1200m, 1600m, 1200m, 800m @I pace. Rest should be the same TIME as your 1200s.
35 mpw: 800m, 1200m, 1600m, 1200m @I pace. Rest should be the same TIME as your 1200s.
30 mpw or less: 800m, 1200m, 1200m, 800m @I pace. Rest should be the same TIME as your 800s.

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

3. Optional second workout if you're not racing: 4-6 x 1600m @T pace with 1 minute rest.

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

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If you've run a marathon recently, you'll be better in the long run if you take a few more easy weeks. However, I understand some folks like to jump back into racing. So, if that's you, jump right into the workouts for Expo. Your body will let you know if you're ready for it. If not, the second workout might suit you a little better.