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