Running Around 3-30-08

Congrats to all who competed at any of the Knoxville Marathon events, and thanks to the volunteers ! There were over 4800 runners competing!! If you've seen Stew Ellington running with us on Tuesdays, you realize he earned his 2:28 victory today with a lot of hard work. He sets a great example for all of us to follow.

If you ran the full or half, I'll recommend a road run 6-10 miles (easy or progression - your choice). For everyone else, hills is the preferred workout. All the details about hills are in the post from a few weeks ago: http://trackworkouts.blogspot.com/2008/02/running-around-2-18-08.html

I won't be at the track this week due to work commitments, so have fun out there.


Now for the workout summary ... 8 weeks until Expo 10k & 5k:

1a. 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

1b. Road run or progression run on the roads. 6-10 miles.

2. 20-22 minutes continuous @T pace.

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