Running Around 5-28-06

It was fun to get out and run at Expo this weekend. It wasn't quite race intensity (or even tempo intensity) for me, but it felt good to run a little faster that I have been. I hope everyone had a good race. It was a little warmer than what we've had the past few weeks. But it's tradition for Expo to be our not-so-gentle introduction to warm, humid conditions.

Now ... we've almost completed the training cycle; there is one more requirement: rest. Take some time off to let your body recover. If I hadn't been injured, following a long stretch of training, I will usually take a week or 10 days with no running . Cross-training is good too. At the very least, cut back your mileage and take a few extra days off this coming week.

The next few weeks, I won't be providing a structured workout. Instead, I'll encourage everyone to take a break from the track and do some road runs. We'll still meet at the track at the usual time, but we'll group up according to pace & distance to run along the river or bike trail or whatever you want to do. Unstructured and relaxed is the theme for the next few weeks.

Why the break? Well, we can't be at our best all the time. That's why we're following a periodized training cycle. Part of that cycle is rest, recovery and base-building. We are in the rest & recovery stage right now. That' s why I'm suggesting some time off. Throughout the summer we will work on building a solid base which will support our track work in the next cycle.

Unless I get additional feedback, my plan for the summer/fall is to do a road racing schedule suitable for 5-15k races as well as a fall marathon schedule. For the marathon schedule, I'll make it generic with "weeks until the race" so that can adjust the schedule according to your race date. As always, if anyone has specific questions regarding training, don't hesitate to ask.

Running Around 5-21-06

Well, we're down to less than a week before Expo. I'll be out there running -- slower than I want to be, but I'll be running. The workout this week will be a light one. Just a little tune-up to get the legs turning over and feeling good. You've worked hard this Spring. Now go out there and run fast!

On Tuesday, I'll be doing an easy road run of about an hour (7.5 - 8 miles) if anyone wants to join me.

Now for the workouts ... The final week in the training cycle and 5 training days to Expo:

1. 2-4 x 1200 @T w/2 minutes rest + 4 x 200m @R w/200m jog rest. If you need to shorten the workout, cut the T stuff. Don't drop any 200's.

2. Striders on Friday plus one other day. 6-8 x 100m

3. Race Expo 10k on Saturday

Get your paces here ... http://www.panix.com/~elflord/vdot.html

Running Around 5-15-06

Since we're getting close to the end of the training cycle, I'd like to get some feedback on our spring season. Have you run well? Has it been too hard? Too easy? Too long? Too short? Are there any particular workouts you liked or didn't like?

It's also time to start thinking about summer and fall training. Typically we have focused on peaking for two races per year -- one in the spring and one in the late fall. As long as I can remember, we've used Autumnfest (on Thanksgiving) as our fall race. So, I'd also like some input on where we go from here for the rest of the year. We'll take some down time following Expo, followed by some base building stuff. Then what? What are your goals for the rest of the year? Summer racing? Fall road races? Fall marathon? Big South Fork? Think about it, and let me know.

This week we're going to do another mix of paces to continue sharpening for the final 2 weekends of the season. We really want to focus on quick turnover and efficient form. Remember that you should be running fast and hard, but not so fast that efficiency suffers.

If you have been tapering your mileage, make sure you are keeping the quality high. That means striders and a race or workout this weekend.

I'll be doing an easy road run of about 7 miles if anyone wants to join me.

Now for the workouts ... Week #19 in the training cycle and 12 training days to Expo:

1. 2-4 x 1600 @T w/2 minutes rest + 6 x 200m @R w/200m jog rest

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

3. Optional second workout: 20 min continuous run @T pace + 4x200m @R w/200m jog.

Get your paces here ... http://www.panix.com/~elflord/vdot.html

Running Around 5-8-06

No big races coming up this week, but next week has 2 good ones in the Lakeway 5k and the trail race at Seven Islands. If you're targeting Expo, I like the idea of getting out there and running a race the weekend before.

With only 18 days left in the training cycle, you should be dropping your mileage a little more (if you haven't already done so). I think a 10% reduction from your peak is a good guideline. So, if you were running in the 50s, you probably be want to be around 40 now. The reduced volume along with the faster workouts should help you get some snap back in your legs. If anyone has a specific question regarding mileage, drop me an email.

You're probably getting sick of me saying it, but now more than ever, striders are an important piece of the training puzzle. Doing them regularly will remind you how it feels to run fast. Make it a habit. We are what we repeatedly do.

I'll be doing an easy road run of about 6.5 miles if anyone wants to join me.

Now for the workouts ... Week #18 in the training cycle and 18 training days to Expo:

1. 4 x 200m @ R w/200m jog + 2 x 400m @R w/400m jog + 2 x 1000@I w/400m jog + 4 x 200m@R w/200m jog. Mileage adjustments: If you are under 35 miles per week, only do half of the 200m repeats (i.e. 2 at the beginning and 2 at the end).

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

3. Optional second workout: 3-6 x 1000m @I pace with3 minute recovery jog + 4 x 200m @R pace with 200m jog.

Get your paces here ... http://www.panix.com/~elflord/vdot.html