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