Running Around 10-28-07

I'm going to assume that the majority of us are racing this coming weekend - either at Millhouse 15k or Townsend 10k, so I'm gearing the workout for a weekend race. If you are not racing, you can either add volume to workout option #1 or do workout option #2.

If you're racing Sunday, try getting some striders in on either Friday or Saturday.

Now for the workouts ... 24 training days until Autumnfest 8k:

1. T/R-pace mix workout:
<= 40 mpw or less: 3x1600m @T w/60 sec rest + 2x200m @R pace w/200m jog recovery
> 40 mpw or less: 4x1600m @T w/60 sec rest + 4x200m @R pace w/200m jog recovery

2. 4-10x 800m@I pace w/200m jog. Limit rest to equal time. Volume should be 8% of 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 10-22-07

With about a month until our peak race, we'll start with our final phase of the training cycle - sharpening and taper. Although the workouts are optimized for Autumnfest, the work we've been doing (and will be doing) should have you running and racing well throughout the month of November. There are some great races to choose from over a variety of distances including the Millhouse 15k, Buddy's 5k, Turkey Trot 5k, Townsend 10k, and finally Autumnfest 8k.

I'll recommend holding your mileage at least through this week. If you want to start tapering a little after that, 5% per week is a good guideline.

This week, we'll do a workout with multiple paces. The idea here is to get you a little tired with some T-pace before we work on form and running economy with 400's. We want to practice quick turnover and good form so we can run efficiently late in a race.

Now for the workouts ... 31 training days until Autumnfest 8k:

1. T/R-pace mix workout:
30 mpw or less: 1600m@T w/60 sec rest + 4x400m @R pace w/400m jog recovery
35 mpw: 2400m@T w/75 sec rest + 4x400m @R pace w/400m jog recovery
40 mpw: 3200m@T w/2 min rest + 4x400m @R pace w/400m jog recovery
45 mpw: 3200m@T w/2 min rest + 5x400m @R pace w/400m jog recovery
50+ mpw: 3200m@T w/2 min rest + 6x400m @R pace w/400m jog recovery

2. 3-5 x 1200m@I pace w/400m jog. Limit rest to equal time or 4 min (whichever is less). Basically the same workout we did last Tuesday.

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 10-15-07

Special recognition to two of our newest Tuesday-nighters ... Amanda and Brian each won a race the last 2 weekends! Looks like your hard work is paying off already.

We'll go back to the I-pace work this week. This will be a hard workout, but things will get easier over the next few weeks as we sharpen for the end of the season. The base workout is 1200's. However, if your I-pace is slower than 5:15 for 1200m, do 1000m repeats instead. Similarly, if you are running 1200m in 4:10 or less, switch to 1600m repeats instead. Let's keep the rest to 4:00 or less this week.

Now for the workouts ... 5 weeks until Autumnfest 8k:

1. 3-6 x 1200m @I pace with equal TIME jog for rest. The rest will probably work out to be about 400m.
Volume: The I-paced running should be about 7-8% of your weekly mileage

2. Choice of ...
a. 20-22 minutes continuous @T pace.
b. 5-10 x 400m @R pace with 400m jog for rest. The R-paced running should be about 5% 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 10-8-07

OK. So much for the great running weather in October. Maybe we'll get it in November instead?

I won't be at the track this week due to some work obligations. I'm tentatively planning on doing a workout at Central starting around 8:45 am. If anyone is interested in joining me, let me know.

We'll switch back to some R-pace running this week. Remember these workouts are fast, but controlled. Things to work on are good form and fast turnover.

Now for the workouts ... 6 weeks until Autumnfest 8k:

1. 5-10 x 400m @R pace with 400m jog for rest. There are no restrictions on time for the recovery jog. Getting a drink and/or stretching is OK, but don't lounge around.
Volume: The R-paced running should be about 5% of your weekly mileage.

2. 2-4 x 1600m @T pace with 60 seconds rest + 2-4 x 200m@R with 200m jog recovery. Volume of T 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