Running Around 11-12-06

We'll do a fairly ambitious workout this week since there will be a little over a week between Tuesday's workout and the race on Thanksgiving. In addition, I would recommend doing one of the optional workouts on Friday or Saturday with no workout next Tuesday.

If you haven't done so already, drop your mileage down this week to give your legs some added rest.

Now for the workouts ... Week #19 in the training cycle and 10 training days to Autumnfest.

1. 2 x 800m @ goal race pace w/200m jog rest + 2-8 x 400m @R pace with 400m jog rest. Total amount of hard running should be 5% of your weekly mileage.

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

3. Optional second workout A: 20-22 minute continuous run @T pace.
Optional second workout B: 2 x 1600 @T pace w/1 min rest + 4 x 200m @R pace w/200m jog rest.

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

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Fall marathoners ... this will be the last note. If you're running Huntsville or any other fall race, you should be able to go back and follow the schedule from 10-2-06 forward on http://trackworkouts.blogspot.com/ Don't hestitate to email me if you have questions.