Running Around 7-23-07

I haven't heard any complaints about the off-track workouts, so we'll go with another longish quality run this week. Let's bump the duration/distance up a little this week. Try to add 10 minutes to what you've run the last two weeks (maximum of 10 miles or 70 minutes). Let's do 30 minutes easy, 25 minutes at MP then 5 minutes a little faster than MP. Finish with the last 10 minutes easy to "cool down". Remember that MP is just a guideline. 30 seconds per mile faster than your easy pace is also a good number to shoot for. The idea is to run at an elevated pace for an extended period.

Next week, there are Junior Olympics event at the track, so we will be meeting somewhere else. It will probably be Cherokee Blvd, but that's not set in stone. If you have a suggestion, let me know.

Hill workouts are in the not-too-distant future, so keep that in the back of your mind.

Now for the workouts ...

1a. 70 minute Progression Run: 30 minutes easy + 25 minutes MP + 5 minutes faster than MP + 10 minutes easy.

1b. (alternative to 1a) 20-22 minutes continuous run @T pace.

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