Running Around 8-27-07

After spending the summer working on base mileage (phase 1), our current focus is building strength and running economy (phase 2). Hills are a great way to do both, so we'll probably get back to those in a week or two. This week, we'll do some 400's at R-pace. These will help with form and running economy. Keep in mind that while R-pace is fast, it's not fast at the expense of form. You should feel in control. Think about good form and fast turnover during the workout. Recovery is an easy 400 jog.

This is also the time when I start to add a second workout for those who are motivated. I typically do the second workout on Thursday or Friday. If you're new to the track workouts, stick with one a week for now. If you want to try two workouts, start with every other week and ease into twice a week. Workout 1 will be the higher priority, but feel free to swap if that is a better fit for your schedule or goals.


Now for the workouts ... 12 weeks until Autumnfest 8k:

1. 4-12 x 400m @R pace with 400m jog recovery. The hard running should be around 5% of your weekly mileage.

2. 2-6 x 2000 @T pace with 75 seconds recovery. The volume should be around 10% of your weekly mileage.

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

Running Around 8-20-07

Sorry for the late delivery. Short and sweet ...

Let's do some hills this week. If you want to be on the track, you can substitute 400s for hills. We'll go back to the regular 5:30 start time this week.

Now for the workouts ... 13 weeks until Autumnfest 8k:

Choose 1 of:
1a. 4-10 x hills @R intensity

1b. 4-12 x 400m @R pace with 400m jog recovery.

Plus:
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

Running Around 8-13-07

Well, it's going to be even hotter this week - especially Wednesday and Thursday. So, I'll remind you again: drink, drink, drink. You know the drill, but I'm going to repeat it again for emphasis ... run in the early morning or late evening, and don't be afraid to run slower, shorter or both.

That being said, I think we'll start the workout a little later this week. Let's meet at 6 pm and plan on starting the warmup at 6:15 sharp.

Only a couple of people ran on the track last week, so we'll try the same workout again. Of course, if it's still to hot on the track, the greenway is also an option.

Now for the workouts ... 14 weeks until Autumnfest 8k:

Choose 1 of:
1a. 3-5 x 1600m@T pace with 1 minute rest + (optional) 2x200m@R pace with 200m jog recovery

1b. 4-12 x 400m @R pace with 400m jog recovery.

Plus:
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

Running Around 8-6-07

This week we're going to officially kick of the fall training season. As we've done in the past, we will plan to peak for the Autumnfest race on Thanksgiving day. If Thanksgiving day is not your thing, the training schedule will also allow you to be racing well throughout the month of November.

Most of the fall races on the KTC schedule are longer ones (Wears Valley, Millhouse, Big South Fork) and there will be an 3rd, new 15k this fall sponsored by the city of Knoxville. With that in mind, there will be a little bit more emphasis on workouts that are particularly good for the top end of the 5k-15k range.

I'm not going to do a fall marathon plan this year because there doesn't seem to be any interest. However, these workouts should serve you well if you're getting your long runs in. Marathoners will also probably be at the high end of the volume ranges I provide. Finally, there are plans for a KTC fall marathon training group, so look for information on that soon.

Temperatures are going to be scorching this week, so keep forcing fluids. Do you have something to drink within reach? If not, go get something. This week's workout will be a bread & butter T-pace workout, but I'll give you some options in case you want to retreat to the cooler temperatures along the greenway.

Now for the workouts ... 15 weeks until Autumnfest 8k:

Choose 1 of:
1a. 3-5 x 1600m@T pace with 1 minute rest + (optional) 2x200m@R pace with 200m jog recovery

1b. 70 minute progression run. 35 minutes easy followed by 35 minutes @MP.

1c. Any other workout we've done in the month of July.

Plus:
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