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