Running Around 3-12-07

Spring is here, I guess. Let's take advantage of the great weather with a good hard workout on the track!

Marathoners should be thinking about starting their taper. In general, keep the intensity while dropping the mileage. If you drop mileage and skip the speed work too, you're likely to get sluggish. Striders are your friend. Cut the mileage a little this week, and then drop it more aggressively the next two. If you need specific advice, drop me an email.

Expo runners, we're going to do a fairly tough workout that will give us an early introduction to race pace.

Now for the workouts ... 11 weeks until Expo 10k, and 20 training days until the Knoxville Marathon:

Expo runners: 1A on Tuesday
Knoxville half: 1A or B on Tuesday
Marathoners: 1B on Tuesday
Everyone: 3 + 2A or 2B for a second workout later in the week.

1A. 4-10 x 1000m @10k pace w/1 min rest. Volume should be 8-10% of your weekly mileage.
1B. 2 miles @race pace + 2 min rest + 2 miles @T pace + 2 min rest + 2-4x 200@R pace with 200m jog.

2A. 20-22 minute run @T-pace + 5 min rest including 400m jog + 2 x 200m @R pace with equal distance jog recovery.
2B. 2-4 x 3200m @T pace w21 min rest + 2 x 200m @R pace with with 200m jog recovery

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