Running Around 10-30-06

A great race coming up this week ... Millhouse 15k. A relatively fast course and a homemade waffle breakfast afterward. Next week Buddy's 5k with a Bar-b-q lunch following. So to get ready to race, we'll try a mini progression-type workout. The idea is to move to successively faster paces in the set.

I won't be at the track since I'll be doing Trick-or-Treat with my son. I may join the group for pizza afterward, though.

Now for the workouts ... Week #17 in the training cycle and 4 weeks to Autumnfest.

1. Sets of : 1200m @T pace w/45 seconds rest, 2x800m @I pace w/400m jog rest, 2 x 200m @R w/200m jog rest. Volume guidelines bases on miles per week:
45+: do 2 sets
35-45: do 2 sets, but drop one 800 on the second set
0-30 miles per week: do 1 set and add 2 more 200s.

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

3. Optional second workout: Race -or-20-22 minutes continuous run @T pace.

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

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Fall marathoners ... less than 1 week until race day (for NYC 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 NYC adjust your schedule accordingly. See the previous posts at http://trackworkouts.blogspot.com/ for the corresponding workouts:

Chickamauga: Do the marathon workout from 10-9-06
Huntsville: Do the marathon workout from 9-18-06