Running Around 4-21-08

We're getting into the heart of racing season now with the Dogwood 5k coming up this weekend. At this point in our training cycle we will starting to work on sharpening and eventually tapering for our peak race, Expo 10k & 5k. Even if you are not focusing on Expo, the training we have done (along with the next few weeks' workouts) should have you in great racing form throughout the next 6-7 weeks or so.

We should have a nice, warm day tomorrow for some fast track work ... 400s. These are run at a pace close to what you could run for a mile race. They are not all out, but they are very close to that. Focus on running fast but in control. Focus on quick turnover and good form.

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

1. 5-20 x 400m @R pace with400m jog recovery. Hard running is 5% of weekly mileage.

2. Striders TWO times this week. 4-6 x 100m

3. Optional second workout: 2-4 x 3200 @T pace with 2 min rest. 10% of weekly mileage.


Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/rp.php