Running Around 3-19-07

OK ... I'll admit that last week's workout was a little tougher than expected. The warm weather and windy conditions certainly didn't help. So ... extra credit all around for those who did the workout!

This week, we'll head back to the hills for our final workout there for the Spring. By now, you should be feeling comfortable with the hill workouts, hopefully running the repeats faster and smoother. If think you can add an extra one this week, give it a shot. The route and warmup information for hills is here: http://trackworkouts.blogspot.com/2007/02/running-around-2-5-07.html

We're winding down the training for the Knoxville Marathon, so those of you running should be tapering, getting a massage, eating well, hydrating, and .... running your striders to keep from getting stale. Keep your long run short this week. I wouldn't go longer than 10.

Now for the workouts ... 10 weeks until Expo 10k, and 13 training days until the Knoxville Marathon:

Expo runners: 1A or B on Tuesday
Knoxville half: 1A or 2A on Tuesday + 3 later in the week.
Marathoners: 2A on Tuesday + 3 later in the week.
Everyone: 5 + 4 for a second workout later in the week.

1A. 4-10 x hills @R intensity. Volume of the uphill portion should be 5% of your weekly mileage.
1B. 4-10 x 400m @R pace with 400m jog recovery.

2A. 2 miles @marathon pace + 2 min rest + 2 x 1600m @T pace with 1 min rest + 2 x 200m @R pace with 200m jog rest.

3. Incorporate 4 continuous miles of marathon pace during one of your runs this week.

4. 2-4 x 2000m @T pace with 1 min rest.

5. 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