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