Running Around 2-24-08

We've got another race coming up this week, Whitestone 30k. If you are running the full 30k, do the 1A workout. It is similar to a couple of weeks ago where we split the workout with T and R paces. This will allow us to keep a minor focus on economy while still allowing for the upcoming race.

Everyone else should do workout 1B. Even if you're running the relay at Whitestone, you'll have plenty of time to recover before Sunday.

As a secondary workout (for those who do multiple workouts per week), hit the hills again. A favorite hill workout of mine is to find a hilly route and run each hill on the route like you do during hill repeats - hard with good form. The actual pace/intensity may vary depending on the grade and length of the hills. This is good for race simulation since you never have 4-10 of the same hills in a race. Try to shoot for at least 5-6 good hills and a distance of around 6-8 miles total. Plan your route to allow at least 1 mile easy running at the beginning and end as warmup and cooldown. Alternatively, you can just run repeats again, but we'll be doing those next Tuesday.

Now for the workouts ... 13 weeks until Expo 10k & 5k:

1a. For full Whitestone racers:
T-pace + 400m repeats @R-pace with 400m jog recovery:
50+ mpw: 2x 2000m@T pace w/75 sec rest + 5 x400m @R w/400m jog recovery
45+ mpw: 2x 1600m@T pace w/60 sec rest+ 4-5 x400m @R w/400m jog recovery
40+ mpw: 2x 1600m@T pace w/60 sec rest + 4 x400m @R w/400m jog recovery
35+ mpw: 2x 1600m@T pace w/60 sec rest + 2 x400m @R w/400m jog recovery
30+ mpw: 2x 1200m@T pace w/45 sec rest + 3 x400m @R w/400m jog recovery
25+ mpw: 2x 1200m@T pace w/45 sec rest + 2x400m @R w/400m jog recovery + 200m @R w/200m jog
20 mpw: 1600m@T pace w/60 sec rest + 2 x400m @R w/400m jog recovery

1b. For anyone not running the full Whitestone race:
6-12x400 @R pace with 400m jog recovery. Volume of hard running should be 5% of weekly mileage.

2. Hills. You can do repeats like we did last week or a hilly road run with all uphills hard.

3. 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 2-18-08

Now for the workout you've all been waiting for .... hill repeats! Yeah!

Hill workouts should be run at about the same intensity you run 400m repeats on the track (aka R-pace). Even though the intensity and effort are the same, don't expect to maintain the same pace. Remember to focus on good form and light, quick steps. Experiment a little to see what works best for you, but some suggestions for hill running include slightly shorter strides, leaning slightly forward, and slightly exaggerating your arm drive and knee lift. Note that I included "slightly" often. These are subtle not radical adjustments.

The hill route is at the Kingston Pike end of Cherokee Blvd. We start at the iron gate and jog down to where the path is interrupted by the road the second time. When you get to the bottom, turn around and run up. Jog back down for recovery. Since you finish at the top, there is no need to do a recovery jog after your last one. The hill is slightly over 400m. The route is here: http://www.usatf.org/routes/view.asp?rID=9492.

There are two warmup options for the hill workouts. The first is to run the greenway (cross the Ag bridge) out to Cherokee Blvd. That route is about 3 miles. The second route is Kingston Pike to Cherokee Blvd. Conveniently, it's almost exactly 2 miles. I've mapped it out here: http://www.gmap-pedometer.com/?r=28366 ... Start at the track. Cross the bridge to the Ag campus. Cross Neyland and pick up the greenway next to the river. Follow the greenway and then continue to the intersection of Neyland and Kingston Pike. Cross over to the North side of Kingston Pike to run on the sidewalk. Follow K.P. all the way to Cherokee Blvd. Since it will be getting dark, be extremely careful -- especially crossing K.P!!

I am not up to doing hills yet, but if you all need someone to show you the way, I'll do my road run in that direction this week.

Also, this is the point in training where I usually start doing a second workout each week. For those of you inclined to do so, I'll start listing a secondary workout. The #1 workout is always the preferred and recommended workout if you are only doing one each week.

Now for the workouts ... 14 weeks until Expo 10k & 5k:

1. 4-10 x Hills. Up hard, down easy. Volume should be 5% of weekly mileage. The hill is about 0.3 miles each direction. So ...
50+ mpw: 8-10 hills
45+ mpw: 7-8 hills
40+ mpw: 6-7 hills
35+ mpw: 5-6 hills
30+ mpw: 5 hills
25+ mpw: 4-5 hills
20 mpw: 4 hills

2. 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.

3. 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 2-11-08

Alright, I'm going to declare the end of the base training phase. We'll now move to phase 2, working on strength and running economy. Normally we would jump right in with a full R-paced workout. However, this week we have Strawberry Plains 10k & 1/2 marathon on the schedule, so we'll temper the R-pace stuff with some T-pace stuff to keep the transition a little less strenuous.

The first half of the workout should be a continuous run at T pace with the second half sets of (200m, 200m, 400m) @R pace with equal distance rest (e.g. 200m jog follows 200m; 400m jog follows 400m). I'll list specific distances based on weekly mileage below. For the R-pace rest, it should be an easy jog. For the R-pace running, it should be fast, but controlled. Work on fast turnover and good form.

Now for the workouts ... 15 weeks until Expo 10k & 5k:

1. Continuous T-pace + sets of 200m, 200m, 400m @R-pace with equal distance jog:
50+ mpw: 4000m@T pace + 2 min rest + 2x(200,200,400) @R + 2x200m @R
45+ mpw: 3200m@T pace + 2 min rest + 2x(200,200,400) @R + 2x200m @R
40+ mpw: 3200m@T pace + 2 min rest + 2x(200,200,400) @R
35+ mpw: 2400m@T pace + 2 min rest + 2x(200,200,400) @R
30+ mpw: 2400m@T pace + 90 sec rest + 1x(200,200,400) @R + 2x200m @R
25+ mpw: 2400m@T pace + 90 sec rest + 1x(200,200,400) @R
20 mpw: 1600m@T pace + 1 min rest + 1x(200,200,400) @R

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 2-3-08

This is the final week of the first phase in this training cycle. We've had a good group working on the track, so let's go with a continuous run of 20-22 minutes @ T pace this week. This workout will emphasize the importance of running the correct T pace. It won't be an easy workout, but if you're running your pace, you'll get through it. You might even be surprised how quickly you recover. Remember that T pace is approximately the pace you can run for an hour in a race. So, don't be intimidated by the duration. You are capable of running for nearly 3 times longer than this workout.

Consistency is key this week. Try to maintain an even pace throughout. If you get to a point where your pace starts to drop off, take a 1 minute rest then finish the workout. I would define dropping off as 2 laps in a row that are 5 seconds slower than your target.

A progression run on the roads is also an option.

For those of you in Knoxville, remember that Tuesday is election day for the primaries. You can find lots of information about the local races at the following sites.
http://fm100news.com/
http://www.wbir.com/news/elections/localCandidates.aspx

Now for the workouts ... 16 weeks until Expo 10k & 5k:

1a. 20-22 minutes continuous @T pace.
-or-
1b. 7-10 miles progression run. Out easy, back hard.

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