Running Around 2-19-07

Hopefully everyone enjoyed the snow and wind at Strawberry Plains. Looks like we're in for some warmer weather this week, so hang up the tights ... for a few days, at least.

If you raced the half marathon this weekend, I'm going to recommend no hard/fast running this week. On Tuesday we'll do a road run. I'll recommend 8-10 easy miles.

Drop you mileage a little if you feel like you need too, but I think it's OK to maintain a high volume if you keep the intensity low. You may think you don't need to take it easy, but a race that long will definitely take something out of you. Without some easy running this week, the race will eventually catch up to you. It's better to take it easy now with no races coming up for a few weeks.

With 14 weeks until Expo, we're going to move into a new phase where we'll work on strength and running economy. With that, we'll be doing shorter track work and hills. If you can handle 2 workouts per week, now is the time to add in the second one. If you're not ready for 2 workouts every week, consider adding an extra one every few weeks.

Now for the workouts ... 14 weeks until Expo 10k, and 6 weeks until the Knoxville Marathon:

Expo runners: 1. If you're doing 2 workouts this week add #2.
Knoxville marathon or half: 2 but only if you didn't race the Straw Plains half marathon.

1. Sets of (200m, 200m, 400m) @R pace with equal distance jog following each. Volume should be 5% of your weekly mileage. So one set is: 200 hard, 200 easy, 200 hard, 200 easy, 400 hard, 400 easy. Repeat as needed.

2. 2-4 x 3200m@T-pace with 2 min rest + 2 x 200m @R pace with equal distance jog.

3. Striders. 4-6x100m twice this week.

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