Running Around 11-6-06

It was good to see lots of Tuesday track regulars at the Millhouse 15k yesterday. And, I think, everyone took home an award! It must be the payoff for all the hard work you've been doing at the track. Let's keep it up this week, and take home more awards at Buddy's 5k on Sunday.

This week we'll do some 400's to sharpen up for our final few weeks of training and racing. Remember to work on running fast but controlled and relaxed. If you're legs are feeling a little heavy from racing on Sunday, I'll suggest an easy run on Tuesday (maybe 8 miles or so) and moving the workout to Wednesday instead.

Don't forget to vote on Tuesday. If you're in Knoxville, you can view a sample ballot at:
http://www.knoxcounty.org/election/pdfs/sample_ballot_110706.pdf

Now for the workouts ... Week #18 in the training cycle and 3 weeks to Autumnfest.

1. 5-10 x 400m @R pace w/400m jog rest. R-paced running should be 5% of your weekly mileage.

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

3. Optional second workout: Race -or- 3-5x 2000m @T pace w/1 min rest.

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 Chicamauga 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:

Huntsville: Do the marathon workout from 9-25-06