Running Around 9-26-06

Sorry for the delay in getting this week's workout sent out. I'll make it short and to the point.

Now for the workouts ... Week #12 in the training cycle and 9 weeks to Autumnfest

1. 4-10 x 800m @I pace with equal TIME jog for rest.
Volume: The I-paced running should be about 8% of your weekly mileage

2. Striders TWO times this week. 4-6 x 100m

3. Optional second workout: 20-22 minutes continous run @T pace.

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

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

Two options this week for the main workout. If you like to do your last long run 4 weeks out, then do it this week. If you want to wait another week, do the 1b workout. If you do a long run, try to do #3 also.

1a. Your final 20+ miler
1b. TLT: 2 x 10 minutes @T pace with 2 minutes rest + 1 hour easy + 10 minutes @T pace.

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

3. 4 x 10-12 minutes @T pace with 2 minutes 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 1b workout listed above.
NYC: Do the marathon workout from 9-18-06
Chickamauga: Do the marathon workout from 9-11-06
Huntsville: Do the marathon workout from 8-14-06