Running Around 12-18-07

As expected, we'll continue with base training this week. So, road running again this week. Try increasing your mileage a little this week. If you need a track fix, I've listed a workout below.

Here is a 6-mile route:
http://www.gmap-pedometer.com/?r=1502600

Here is a 7-mile route:
http://www.gmap-pedometer.com/?r=1502602

If you want 8-miles, add to the 7-mile route by looping through Island Home.
Now for the workouts ...

1a. Road run 5-8 miles.
-or-
1b. 3-4 x 1600m @T pace with 60 seconds rest.

2. Striders 4-6 x 100m.

Get your paces here: http://www.panix.com/%7Eelflord/vdot.html -or- http://www.runningforfitness.org/calc/rp.php