Running Around 2-12-07

This week we've got the next race in the Winter distance series, Strawberry Plains 1/2 Marathon. If you're looking for some good feedback on your training, it will be a great test.

With 15 weeks until Expo, this is when we would normally switch to some early quality stuff like 200s and 400s. However, with the race coming up this week, I think it makes sense to hold off on that until next week. Instead, I think we'll do some tempo miles with only a sprinkle of speed (either striders or a couple of 200s).

Now for the workouts ... 15 weeks until Expo 10k, and 7 weeks until the Knoxville Marathon:

Expo runners: 1 + choose from 2A or 2B.
Knoxville marathon or half: 1 + choose from 2A or 3.

1. 3-5x 1600m @T pace w/1 minute rest. Do one 1600 for each 10 miles per week with a minimum of 3. So, <= 30 mpw = 3, 40 mpw = 4, 50 mpw = 5. Followed by either: 4-6 x 100m striders or 2x200m @R pace with 200m jog for rest.

2A. Race Straw Plains 1/2 Marathon.
2B. Race Straw Plains 10k

3. Incorporate 10 miles @MP into one of your runs this week. It can be your long run.

Get your paces here: http://www.panix.com/%7Eelflord/vdot.html -or- http://www.runningforfitness.org/calc/rp.php