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