Running Around 10-22-06

This week we start the final phase of our fall training cycle. We will work on sharpening and taper from now until Thanksgiving. It's a good idea to do a race or two between now and the peak race to get sharp mentally and physically. There are some good races between now and then: Millhouse 15k and Buddy's 5k are usually fun and well-attended.

Be sure to congratulate Alan Horton the next time you see him at the track. He ran the Chicago Marathon in 2:21:58 today to qualify for the Olympic Trials!

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

1. 3-6 x 1600m @T pace with 1 minute rest + 2-4 x 200m @R w/200m jog rest.

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

3. Optional second workout: Race -or-4-8x 800m @I pace with equal time jog for rest.

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

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Fall marathoners ... 1 week until race day (for Marine Corps Marathon; others see notes that follow)

1. 2x1200 @MP + 2x1200 @T. Take 1-2 minutes rest.

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 (no later than Thursday).

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 Marine Corps Marathon adjust your schedule accordingly. See the previous posts at http://trackworkouts.blogspot.com/ for the corresponding workouts:

NYC: Do the marathon workout from 10-9-06
Chickamauga: Do the marathon workout from 10-2-06
Huntsville: Do the marathon workout from 9-11-06