Running Around 1-28-08

We are about 17 weeks out from Expo, our peak race of the Spring season. We'll stick with a progression run for this week. We may do hills next week, but I haven't decided for sure yet. It depends on how light it is between 6-6:30 since that is the time we would be running.

Now for the workouts ...

1a. Progression run 6-10 miles. Out easy, return hard.
-or-
1b. 3-5 x 2000m @T pace with 75 seconds rest. Volume should be 10% of weekly mileage. Drop down to 1600m or 1200m for the last one if you're in between.

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

Running Around 1-21-08

Since we have a few new runners to the group, I'll revisit some background stuff this week.

First, we follow a periodized training approach. That simply means that we pick some goal races, and our training focuses on peaking for those races. We typically do 2 training cycles per year - one for spring races and one for fall. We are currently in the spring training cycle where our peak race is the Expo 10k on 5/24. If you don't want to run Expo or a 10k, that's OK. The workouts should get you into great shape for racing throughout the month of May at distances from 5-15k.

The periodized approach means there are different periods of training during each training cycle where we work on different things. Currently we are in the base training phase where we focus on building mileage. The past few weeks, we've added progression runs as a gentle re-introduction to speed after weeks of plain old road runs.

The terminology we use is from Jack Daniels' Running Formula. T, I, R, and MP and simply notations for different paces. I include a link to a pace calculator at the end of each week's workouts. Plug in a recent race to get appropriate training pace. You'll get the most out of each workout by sticking as close as possible to your own pace.

My favorite workout is T-pace miles. I think that workout gives you great returns on your investment. In terms of time & energy expended, it's very beneficial for the amount of effort required. So, you'll see lots of T-pace miles throughout the year.

---

If you're running the Knoxville marathon, you may want to move from progression runs to the T workouts. If you've been doing single T miles, bump it up to 2x3200m this week. Otherwise, we'll go with another progression run on the roads. Keep bumping the mileage little by little if you can.


Now for the workouts ...

1a. Progression run 6-10 miles. Out easy, return hard.
-or-
1b. 3-4 x 1600m @T pace with 60 seconds rest. Volume should be 10% of weekly mileage. Round up if you're in between.
-or-
1c. 2x3200m @T pace with 2 min 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

Running Around 1-13-08

Let's stick with a progression run again this week. Run the first half at your regular, every-day pace. Then pick it up for the second half. 6-10 miles depending on your fitness level. Ask me if you need a route suggestion. Follow up with some striders on the track.

I haven't talked about striders in a while, so here is a refresher ... Start with a few steps at a gentle pace, then increase your speed over the course of about 60-80 meters. By the halfway point, you should be running fast, but controlled. Think about form and quick turnover. There is no set time in between, just catch your breath, stretch or whatever.

Away from the track, strides are a good way to work on leg turnover and stay sharp. I would recommend incorporating 6-8 x 100m strides following (or during) at least one regular, easy run this week. These are informal. No specific rest is required. They don't have to be on a track. Just find a stretch of road, and run like you did when you were a kid.


Now for the workouts ...

1a. Progression run 6-10 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

Running Around 1-7-08

First of all thank you to everyone who contributed to my Christmas present!! That was a nice surprise. You are all very generous!

This week we'll try to shake off the rust and pick up the intensity a little bit with a progression run on the roads. The concept of a progression run is simple - go out easy and come back hard.

For this week, let's keep it unstructured. Pick a distance. Run the first half at your normal everyday training pace. Run the second half at a faster pace. Shoot for something around 30 secs/mile faster, but for this week, the particular pace is less important than simply maintaining a faster pace throughout the second half of the run. I'll recommend a distance of 8-10 miles, but pick something that works for your goals and current fitness level. 6 miles should be about the minimum. Follow up with some striders on the track.

Alternatively, you could run this on the track instead of the roads, but that might get boring running 6-10 miles on the track. If you really want a track fix, the old standby is listed below.

I've been hampered by a hamstring problem, so I'll be doing an easy run of 6 or 7 miles instead of the progression run.

Now for the workouts ...

1a. Progression run 6-10 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