Running Around 9-18-06

Is that a hint of fall I feel in the air? It's the best time of the year to be running and racing. Cool mornings and dry evenings ... hope everyone is out there taking advantage of it. You'll probably notice your pace getting a little faster as a result.

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 Autumnfest

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. 4-6 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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Fall marathoners ... 5 weeks until race day (for Chicago; others see notes that follow)

1. 5-7 x 1200m @I pace with 4 minutes jog for rest. The rest will probably work out to be about 400m.

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

3. 10 x 800m-1000m @T pace with 30 seconds rest.

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 9-11-06
NYC: Do the marathon workout from 9-11-06
Chickamauga: Do the marathon workout from 9-4-06
Huntsville: Do the marathon workout from 8-7-06