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