Running Around 5-09-07

Back to the track this week. Last week we had an enjoyable run on the new Expo course - which should prove to be faster than previous versions. An added, unexpected bonus was free ice cream after our run! We had a few new folks, and that's always good to see.

We're getting close to our peak race, so after this week, we'll back off on the intensity and/or volume as part of our taper.

I know we have some new runners who may not be familiar with all the workout terms, etc. Stick with me for a few more weeks. After Expo, we'll start a new training cycle, and I'll make sure to revisit the basics. In the mean time, just ask someone if you have questions. You can also look back at the website which has all of the workouts back to January '05.

Now for the workouts ... 3 weeks until Expo 10k:

1. 3-6 x1200m @I pace w/ equal time or less 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. Maximum rest should be 4 minutes.

2. Secondary workout: Your choice of ...
a. 3-6 x 1600m @T pace w/1 minute rest. Volume should be 10% of weekly mileage.
b. 4-10x400m @R pace w/400m jog recovery. Volume of the hard running should be 5% of weekly mileage. Minimum of 4 repeats.

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