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