Running Around 9-3-07

Back to hills this week. Normally, I like to have 2 weeks between hill sessions. With Wears Valley coming up at the end of next week, I'd prefer not to run hills leading up to a race, so I moved them up a week. If you must, you can substitute 400s on the track. I really, really recommend the hill workout, though. Don't avoid the hills because they're hard.

I'll be doing 400s since I actually did hills 2 weeks in a row.

Second, optional, workout for the week is bread & butter T-pace work.

Something I haven't mentioned in a while is recovery weeks. Just like we alternate hard & easy days in training, it's good to have a recovery week occasionally. If you haven't taken one in the last 4-6 weeks, now might be a good time. It might give you a little fresher legs going into Wears Valley. Recovery weeks can be reduction in mileage and/or intensity. Maybe cut your mileage back 10-20%, cut your long run by a few miles, or only run one workout instead of two. If you're only running one workout, keep it on your schedule and cut somewhere else.


Now for the workouts ... 11 weeks until Autumnfest 8k:

1a. 4-10 x Hills @R intensity. The hard running should be around 5% of your weekly mileage.
1b. 4-10 x 400m @R pace with equal distance jog recovery. The hard running should be around 5% of your weekly mileage.

2. 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.

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