Running Around 6-26-06

You guessed it ... more base training. We'll meet at the usual time and place for some road running this week. Be patient. Some faster stuff is coming soon.

Congratulations to Tuesday night regular, Gary Sperl, who completed the Coeur d'Alene Ironman triathlon this weekend!

Fall marathoners ... this is the third week of a 20-week training cycle.

This week, the workout is a progression run. It's a simple concept, your pace progresses (gets faster) during the workout. The total length of the run should be 1 hour. The first half should be at your regular long run pace. The second half should be at marathon pace. You can run the first half on the roads -- maybe one of the warmup routes and finish on the track, or you could do it all on the roads or all on the track. It's up to you. No breaks in between. This should be a continuous run. Since you're starting easy, you can start without a warmup, but be sure to do at least a short cooldown run. Finish with some striders.

Tuesday: Progression run: 30 minutes easy pace, 30 minutes marathon pace + 4 x striders
Weekend: Long run ... keep building

If you're running Chickamauga, this is your week 1. See last week's email for week 1 workouts. http://trackworkouts.blogspot.com/2006/06/running-around-6-11-06.html

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