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