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