Running Around 8-27-06

This week we'll be back on the track. One more hill workout next week, and then no more off track workouts for a while.

Now for the workouts ... Week #8 in the training cycle and 13 weeks until Autumnfest:

1. Sets of (200m, 200m, 400m) @R pace with equal distance rest.
Rest should be the same distance as the repeat you just ran. Volume should be about 5% of your weekly mileage. If that works out to a half set, do the 400 instead of the 2 200's.

2. Striders TWO times this week following an easy run. 4-6x100.

3. Second workout: 2-5 x 2000 @T pace with 1 minute rest between.


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

---

Fall marathoners ... 9 weeks until race day (for Chicago; others see notes that follow)

1. 5-10 x 800m @I pace with equal time rest (probably about 400m jog). I-paced running should be up to 8% of your weekly mileage.

2. Striders TWO times this week following an easy run. 4-6x100.

3. Long run

4. 2-3 x 3200m. First 1600m @MP, second 1600m @T pace. 2 min rest. Each repeat is like a mini progression run.

Get your paces here ... http://www.panix.com/%7Eelflord/vdot.html
Get your MP here ... http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm

Marathoners for races other than Chicago adjust your schedule accordingly. See the previous posts at http://trackworkouts.blogspot.com/ for the corresponding workouts:

Marine Corps: Do the marathon workout from 8-22-06
NYC: Do the marathon workout from 8-22-06
Chickamauga: Do the marathon workout from 8-14-06
Huntsville: Do the marathon workout from 7-16-06

Running Around 8-12-06

I'm providing the workouts for this week and next week. As I mentioned last week, we're in phase 2 where the focus is building strength and running economy. We'll be alternating between hills and track for the next few weeks.

This is also the time when I start to add a second workout for those who are motivated. I typically do the second workout on Thursday or Friday. If you're new to the track workouts, stick with one a week for now.

Now for the workouts ... Week #6 in the training cycle and 15 weeks until Autumnfest:

1. 4-10 x400m @R pace with equal distance rest.
For both, volume should be about 5% of your weekly mileage. Count only the hard running, not the rest. So, 30 miles per week would run 6 hills or 6 x400m on the track.

2. Striders TWO times this week following an easy run. 4-6x100.

3. Second workout: 3-6 x 1600 @T pace with 1 minute rest between.

-------
Workouts for 8/22 ... Week #7 in the training cycle and 14 weeks until Autumnfest:

1. 4-10 x hills @R intensity.

2. Striders TWO times this week following an easy run. 4-6x100.

3. Second workout: 2-3 x 3200 @T pace with 2 minutes rest between. If you can't do 2 x 3200, do at least one. Then try to add a 1600.

-------
Fall marathoners ... 11 weeks until race day (for Chicago; others see notes that follow)

1. 8 continuous miles @MP. This adds 2 miles to the 6-mile MP run from a few weeks ago. You can add some warmup and cooldown miles to make this your long run for the week if you want.

2. 2-4 x 3200 @T pace with 2 minutes rest.

3. Striders TWO times this week following an easy run. 4-6x100.
-------

Workouts for 8/22 ... Fall marathoners ... 10 weeks until race day (for Chicago; others see notes that follow)

1. TLT: 2-3 x 1600m @T pace with 1 min rest. + 1 hour easy + 2 x 1600 @T with 1 min rest. Be sure to do a warmup and cooldown. This will probably be your longest run of the week.

2. Striders TWO times this week following an easy run. 4-6x100.

No additional workouts. Try to do a semi-long run in the middle of the week at an easy pace.

Email if you have any questions. I put this one together rather quickly.

Running Around 8-7-06

And now for something completely different ... a hill workout! We're moving into phase 2 where we will work on improving strength, turnover, and running economy.

Hill workouts should be run at about the same intensity you run 400m repeats on the track. Remember to focus on good form and light, quick steps. Experiment a little to see what works best for you, but some suggestions for hill running include slightly shorter strides, leaning slightly forward, and slightly exaggerating your arm drive and knee lift. Note that I included "slightly" often. These are subtle not radical adjustments.

The hill route is at the Kingston Pike end of Cherokee Blvd. We start at the iron gate and jog down to where the path is interrupted by the road the second time. When you get to the bottom, turn around and run up. Jog back down for recovery. Since you finish at the top, there is no need to do a recovery jog after your last one. The hill is slightly over 400m. The route is here: http://www.usatf.org/routes/view.asp?rID=9492.

There are two warmup options for the hill workouts. The first is to run the greeway out to Cherokee Blvd. That route is about 3 miles. The second route is Kingston Pike to Cherokee Blvd. Conveniently, it's almost exactly 2 miles. I've mapped it out here: http://www.gmap-pedometer.com/?r=28366 ... Start at the track. Cross the bridge to the Ag campus. Cross Neyland and pick up the greenway next to the river. Follow the greenway and then continue to the intersection of Neyland and Kingston Pike. Cross over to the North side of Kingston Pike to run on the sidewalk. Follow K.P. all the way to Cherokee Blvd. Since it will be dark, be extremely careful -- especially crossing K.P!!

If you don't want to run the hill workout for whatever reason, you can run 400m repeats on the track.

Now for the workouts ... Week #5 in the training cycle and 16 weeks until Autumnfest:

1a. 4-10 x hills @R intensity.
1b. 6-12 x400m @R pace with equal distance rest.
For both, volume should be about 5% of your weekly mileage. Count only the hard running, not the rest. So, 30 miles per week would run 6 hills or 6 x400m on the track.

2. Striders TWO times this week following an easy run. 4-6x100.

---

Fall marathoners ... 11 weeks until race day (for Chicago; others see notes that follow)

1. 6x200m @R-pace, 4-8x400 @R-pace. Rest should be equal distance jog. Total R-paced running should be about 5% of weekly total

2. Long run. You should be getting close to 20.

No additional workouts.

Marathoners for races other than Chicago have the following number of weeks to go. See the previous posts at http://trackworkouts.blogspot.com/ for the corresponding workouts:

Marine Corps: Do the marathon workout from 7-31-06
NYC: Do the marathon workout from 7-24-06
Chickamauga: Do the marathon workout from 7-24-06
Huntsville: Do the marathon workout from 6-26-06

Anyone running Huntsville or later or scheduled for a R-paced workout this week can substitute the hill workout if you want to run with the group this week.

Runner's Seminar

I would like to invite everyone to a Runner's Seminar on Sat Aug 26th. I will be speaking along with Mick Larrabee (the organizer), Dr. Michael Casey, Dr. Tracy Pesut, Kelly Darnell, and Dr. Richard Cunningham.

My talk will be about setting up a periodized training plan. If you're looking for some insight into how our training plans are developed, this is your opportunity to learn more. I will include some "Trackworkouts 101" in there, so if your new to speedwork or the terminology is a little confusing, this talk should clear up all of the mysteries.

Hope to see you there.

(Click to enlarge)