Running Around 9-10-07

First things first ... I'm happy to announce the arrival of Miles Nelson Gemeinhart! He was born on Thursday 9/6, weighed in at 7lbs, 14 oz, and 20" long. So you might not see me at the track as frequently over the next few weeks.

This week we'll do a T workout to get in rhythm for the Wears Valley 15k this coming weekend. We'll throw in a few 200s to keep the turnover sharp. No need to cut the volume; you'll have plenty of time to recover and be ready to race on Sunday.

Now for the workouts ... 10 weeks until Autumnfest 8k:

1. 2-6 x 1600 @T pace with 60 seconds recovery + 2x200m @R with equal distance jog recovery. The volume of the T running should be around 10% of your weekly mileage.

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