Running Around 4-29-07

There is a track meet taking place at UT on Tuesday 5/1, so we won't be able to hold the usual track workout. Instead, we will meet downtown at/near the Market Square stage at 6pm to run the new Expo course. Parking is free in the City's Market Square, State Street and Locust Street garages, and on meters, from 6 p.m. weekdays. If you have any questions about how to get there or where to park, let me know.

Here is a map of the course. It would be beneficial if you review it. I'll try to print some copies and bring them with me.
http://www.gmap-pedometer.com/?r=805220

This will be an easy, road run not a workout, so I'll suggest working out on your own on Wednesday.

Now for the workouts ... 4 weeks until Expo 10k:

1. 4-10x400m @R pace w/400m jog recovery. Volume of the hard running should be 5% of weekly mileage. Minimum of 4 repeats.

2. Secondary workout: 3-6 x1200m @I pace w/ equal time recovery (400m jog). Volume of the hard running should be 7-8% of weekly mileage. One adjustment: If your time for 1200m will be over 5 minutes, do 1000m repeats instead.

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

Running Around 4-23-07

First, please note that there will be a track meet at UT on 5/1 (next week), so we will need another place to meet. I'm thinking the best solution might be to move our workout to Wednesday 5/2. I know that conflicts with the Wed group run, but it might also give others who can't make the usual Tuesday workout an opportunity to attend. Other ideas: meet at a different track, meet for a road run of the new Expo course. If anyone has suggestions or a preference, please let me know.

The Spring racing season is now in full swing. Lots of races to choose from over the coming weeks, but this weekend is one of the featured races, the Dogwood Classic 5k. This is a good opportunity to gauge your progress with respect to peaking at Expo in a few weeks. With that in mind, we'll back off on the intensity a little for the workout.

We'll start with some tempo pace to add volume without adding a whole lot of stress. Remember that tempo should be relatively comfortable and evenly paced. We'll add some 200s to keep the R pace in the mix. By keeping the distance short, we should be able to get a good workout without overdoing it for Dogwood.

If Dogwood is not a race you are focusing on, you can do 400s instead of 200s.


Now for the workouts ... 5 weeks until Expo 10k:

1. 2 x 1600m @T pace w/1:00 rest + 2-5 x 200m @R pace w/200m jog recovery. Or substitute 2-5 x 400m w/ 400m jog recovery.

2. 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

Running Around 4-16-07

Looks like we might get some nicer weather just in time for the track workout this week. We'll take advantage of it by working on some speed and running economy with 400m repeats. Good form and quick turnover are things you should be working on.

Congratulations to Tuesday night regular, Gary Sperl, who competed in the Ironman Arizona yesterday! He finished in 13:03:09.

Now for the workouts ... 6 weeks until Expo 10k:

1. 4-10x400m @R pace w/400m jog recovery. Volume of the hard running should be 5% of weekly mileage. Minimum of 4 repeats.

2. Secondary workout: 2-4 x 2400m @T-pace w/1:30 rest

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

Running Around 4-9-07

From now until Expo, we'll be focusing on workouts that are close to race pace. We did a lot of aerobic development earlier in the Spring, and now it's time to build on the strength we've developed. I feel like, personally, the I-paced workouts are the most difficult, and it takes a few weeks to really get comfortable running workouts at this intensity. So, keep the focus on the goal of race day and not how well each individual workout goes. Finally, we're not working purely on speed. We're working on becoming more efficient at these faster paces. Run fast but in control.

Now for the workouts ... 7 weeks until Expo 10k:

1. 3-8x800m @I pace w/ equal time recovery (400m jog). Volume of the hard running should be 7-8% of weekly mileage. Minimum of 3 repeats.

2. Secondary workout: 20-22 minute run @T-pace.

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

Running Around 4-2-07

Well, the big race weekend was a success. I hope everyone enjoyed it. The atmosphere was great even if the weather was not ideal. If you ran the marathon or half, your body needs a break. Take it easy this week (or longer for marathoners). So, let's do a road run. Pick something around 4-10 miles depending on how your legs feel.

For those of you who didn't run yesterday, you can join us on the roads or do the workout below.

Now for the workouts ... 8 weeks until Expo 10k:

1. 3-6 x1200m @I pace w/ equal time recovery (400m jog). Volume of the hard running should be 7-8% of weekly mileage. One adjustment: If your time for 1200m will be over 5 minutes, do 1000m repeats instead.

2. Secondary workout: 3-6 x 1600m @T pace w/1 minute rest.

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