Running Around 9-4-06

We'll go back to the hills this week for the 3rd and final time. We may go back once or twice before Thanksgiving, but it won't be anytime soon. By now, you should be feeling comfortable with the hill repeats. Hopefully you're adapting to the training and you're able to ... do a few more than you did the first week, do them at a higher intensity, or both. Intensity should be about the same as the track workouts we've done in between hill workouts. Remember to focus on good form and light, quick steps.

If you're planning on running Guns & Hoses 5k this weekend, don't worry. You'll have plenty of time to recover. Besides, at this point in the training cycle, we should be training through races. In other words, don't do anything special or taper for a race. Just incorporate it into your regular training. You can, however, do things like shift your rest day(s) around or move your easiest days to Thursday and Friday.

If you're trying to reach me, I still can't access my email on the trackworkouts@ktc.org account. Instead, post a message on the bullentin board and I'll send you an email.

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

1. 5-10 Hills @R intensity with equal distance rest.
Volume should be about 5% of your weekly mileage. Figure a little over 400m for each hill.

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

3. Second workout: Continuous 22 minute run @T pace.

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

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

1. 10 miles continuous @MP. Be sure to do a warmup and cooldown following. You can make this your "long run" for the week by extending the cooldown as many miles as needed. If you can't go 10, go as long as you can hold the pace.

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

3. 3-5 x 2000m @T pace with 1 minute 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 8-28-06
NYC: Do the marathon workout from 8-28-06
Chickamauga: Do the marathon workout from 8-22-06
Huntsville: Do the marathon workout from 7-24-06