Running Around 12-31-06

Happy New Year everyone!

This week we'll meet at the usual time time and place to do a road run again. This will be our last week of pure base mileage. I'll suggest a road run in the 5-10 mile range. If you can, try to bump it up a mile or two over what you did last week. You'll get extra credit if you do striders following the run.

My plan is for 9-10 on Tuesday. My route will likely be some variation on the one from two weeks ago, but I'm open to other suggestions ........ http://www.gmap-pedometer.com/?r=592895 It's out & back, so you can shorten it if desired. Also, be careful crossing the intersections. Wear light clothes and/or something reflective if you have it.

Marathoners should also be in base-building mode, so keep increasing your long runs on the weekend.

P.S. If you absolutely need some type of track fix, 3 x 1600m @T pace with 1 min rest.

Running Around 12-24-06

Short and sweet this week. Keep working on building your mileage. I won't be at the track this week, but you guys can still meet for a road run. Since many people are traveling, it might be a good idea to email your running partner(s) or post on the bulletin board to see if they are planning on being at the track for a run.

Merry Christmas and Happy Holidays to everyone!

P.S. If you absolutely need some type of track fix, 3 x 1600m @T pace with 1 min rest.

Running Around 12-18-06

This week we'll meet at the usual time time and place to do a road run again. We'll continue working on building our mileage base. This is the perfect point in the training cycle for adding mileage. It's much easier to do so without the added stress of racing and weekly workouts. I'll suggest a road run in the 5-9 mile range. If you can, try to bump it up a mile or two over what you did last week.

You'll get extra credit if you do striders following the run. Betty & Anne earned extra credit last week.

I'll probably do somewhere around 9 on Tuesday. Here is my likely route, but I'm open to other suggestions ........ http://www.gmap-pedometer.com/?r=592895 It's out & back, so you can shorten it if desired. Also, be careful crossing the intersections. Wear light clothes and/or something reflective if you have it.

Marathoners should also be in base-building mode, so keep increasing your long runs on the weekend.

P.S. If you absolutely need some type of track fix, 3 x 1600m @T pace with 1 min rest.

Running Around 12-11-06

This week we'll meet at the usual time time and place to do a road run instead of a track workout. We'll continue working on building our mileage base. I'll suggest a road run in the 5-9 mile range. If you can, try to bump it up a mile or two over what you did last week.

I'll probably do somewhere around 8 on Tuesday. Here is my likely route, but I'll run it backward (i.e. down Neyland Dr first) ........ http://www.gmap-pedometer.com/?r=582190

Work on increasing your long runs on the weekend.

P.S. If you absolutely need some type of track fix, 3 x 1600m @T pace with 1 min rest.

Running Around 12-4-06

For the month of December, we will be doing base training. That means we'll still meet at the time time/place, but we'll do road runs instead of track workouts on Tuesdays. Why base training? Well, we can't be at our best all the time. That's why we're following a periodized training cycle. Part of that cycle is rest, recovery and base-building. We are in the rest & recovery stage right now. It's a great time of the year to be doing this since things get hectic during the holiday season, and it's a lot easier to just hit the roads that make time to do a full-blown workout.

Looking ahead ... we'll focus on two spring races: Expo 10k at the end of May and/or Knoxville Marathon at the beginning of April. We have a long way to go until Expo, so there's lots of time to build your base.

The marathon (and half) are 16 weeks away, and the official training program began this past week. If you can, get out and participate in the group runs on the weekend. They usually have water/gatorade on the route somewhere as well as refreshments afterward. Marathoners (and half) should be working on base during December. In January, we'll start with the faster stuff.

If you took some time off last week, start back gently. Work on gradually adding miles for the next several weeks and increase the length of your long run. I'll suggest a road run in the 5-8 mile range. I'll probably do somewhere around 6 on Tuesday.

P.S. If you absolutely need some type of track fix, 3 x 1600m @T pace with 1 min rest.