Running Around 11-12-07

First, I will not be at the track this week due to work obligations. I think you all know the routine. Don't skip the striders!

We're about a week and a half away from our final race of the year. With that in mind, we'll work hard on Tuesday since that's more than a week before the race. I'll recommend workout #2 on Saturday or Sunday this week with easy running between Sunday and race day. If you don't do the second workout, at least do some additional striders to keep your legs sharp and your turnover fast.

Now for the workouts ... 10 training days until Autumnfest 8k:

1. 5-10 x 400m@R pace w/400m jog. Volume should be 5% of your weekly mileage.

2. 2-3 x 1200m@T pace with 90 seconds rest + 2-4 x 200m@R pace with 200m jog.

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