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