Running Around 10-2-06

October, in my opinion, is the best month for running in East TN . Cool, dry weather and falling leaves is hard to beat.

We'll go back to doing 1200s (or 1000s) this week. It's one of our bread & butter workouts for phase 3 since it makes it easy to hit the optimal duration for I-pace running (4-5 minutes). This is the 3rd I workout, so hopefully you're starting to adjust to the faster pace.

Now for the workouts ... Week #13 in the training cycle and 8 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: 3-5 x 2000 @T pace with 1 minute rest.

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

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Fall marathoners ... 3 weeks until race day (for Chicago; others see notes that follow)

This should be your last hard effort until the race. You should be cutting mileage as part of your taper.

1a. 12-13 miles @MP. Be sure to do a proper warm-up and cooldown.
1b. You could also do a race longer than 10k.

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

3. 2 miles of continuous T pace during any of your runs this week.

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: Your final 20+ miler -or- 3x3200 @T with 2 minutes rest + 8-10 miles easy.
NYC: Do the marathon workout from 9-25-06
Chickamauga: Do the marathon workout from 9-18-06
Huntsville: Do the marathon workout from 8-21-06