Running Around 5-21-07

Expo week is here ... we've been training hard, and here is where we get to see the payoff. We'll keep the intensity fairly light this week. Everyone seems to respond well to the workout we did before Dogwood, so we'll go with that again. In addition to the workout, try to do some striders on Thursday or Friday.

If you're not running Expo, pick your favorite workout from the month of May.

Now for the workouts ... 5 training days until Expo 10k:

1. 2 x 1200m @T pace w/60-90 seconds rest + 2-5 x 200m @R pace w/200m jog recovery. You can super-size the workout by changing 1200s to 1600s and one or more 200s to 400s.

2. 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