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