Running Around 6-1-08

I'll keep it short this week. We're currently in rest mode following the Spring training cycle. I'll recommend either some time off or a road run. If you feel like hitting the track, pick an appropriate workout from below.

Thanks to the 8 people who replied to the survey from last week. That's about 4% of the 188 people that are on the email list.

Another question for the regulars. How many would be in favor of moving the start time a little later during the hot summer months? Please let me know which you prefer ... 5:30 (no change), 6:00, 6:15, 6:30. Also, if changing the time would not allow you to make it to the track, let me know that too.

I've started my rest (10 days), and I've got a work commitment, so I won't be at the track this week.


Now for the workout summary:

1a. If you're still racing, sets of (400m, 400m, 800m) @5k pace with 400m jog between each. Run 5-7% of weekly mileage for the hard running.

1b. (Maintenance mode or low intensity) 3-5 x1600m @T pace with 1 min rest. 10% of your weekly mileage.

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


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

Running Around 5-26-08

Expo was the peak race for our Spring training cycle. With the end of the training cycle, it's best to take some time off to rest and recuperate. Typically this means some time off from running. Cross training can be done, but it's not a requirement. Anywhere from 7-10 days is an appropriate amount.

We use a periodized approach to training, and REST is a very important part of that. You can't be running at your best all the time, so we pick a few times during the year to be in peak shape and build a training schedule around those.

However, I realize not everyone is on the same schedule. So if you're still racing, pick your favorite workout from the month of May to stay sharp. Personally, I'll keep running through this week and start my down time next week just because it works out better for non-running reasons.

If you just want to do some track work for maintenance, I've included a workout for that purpose too.

I'm interested in knowing how my training approach and schedule are working for all of you. The more information I have about how you are doing and what you expect, the better I can plan the training cycles and weekly workouts. With that in mind, I've setup a short survey. It's only 10 questions, so it should take all of 5 minutes to answer. Also, feel free to send me an email with comments and feedback if the survey doesn't address something you feel is important.

http://www.surveymonkey.com/s.aspx?sm=74MmiUiGcIHQpeRSEVu_2fIA_3d_3d


Now for the workout summary:

1a. If you're still racing, pick your favorite from the month of May. See http://trackworkouts.blogspot.com/ for past workouts.

1b. (Maintenance mode or low intensity) 3-5 x1600m @T pace with 1 min rest. 10% of your weekly mileage.

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


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

Running Around 5-18-08

Expo week is here ... we've been training hard, and here is where we get to see the payoff. In addition to the workout, try to do some striders on Thursday or Friday.

If you're not running Expo, the optional second workout is more appropriate as your primary workout.

Now for the workout summary ... 5 more training days until Expo 10k & 5k:

1. 2 x 1200m @T pace w/60 seconds rest + 2x400m@R pace w/400m jog recovery+ 2 x 200m @R pace w/200m jog recovery. You can super-size the workout by changing 1200s to 1600s and/or adding more 200s or 400s.

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

3. Optional second workout: 3-7 x1200m @I pace w/400m jog recovery. Volume should be 7-8% 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

Running Around 5-11-08

Back to the track this week to sharpen up. If you're peaking for Expo, you might consider cutting your mileage a little the next 2 weeks. Let's do 400s again this week. Remember keep them fast and smooth. Good form and fast turnover are the key elements to this workout.

Anne asked me to mention that since Herb has been out globe trotting for the past 2 weeks, she wants to meet at Barley's in the Old City for drinks and pizza after the workout to celebrate "Herb's Homecoming".

Enjoy the workout and the food. I will not be in attendance since I'll be celebrating my birthday with my family.

Now for the workout summary ... 12 more training days 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: 4-8 x800m @I pace w/400m jog recovery


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

Running Around 5-5-08

The track is occupied by the UT Twilight Meet this week, so we will move the workout to an alternate location. Let's meet at the far West parking lot on Cherokee Blvd at the usual time. This is the same location where the Dogwood 5k starts.

It's hard to do something like 400's on the road, so we'll revisit some tempo work this week. The 5k course gives us an advantage since the miles have already been marked.We'll do a 20-22 minute continuous run @T-pace. For some this will be close to 4 miles, for others closer to 2. That's OK. Stick to your pace and your distance. Duration is the most important part of this workout. You can run the Dogwood course or out 10 minutes and then back, or whatever you like best. If you have a GPS watch, this would be a good time to use it.

We'll follow-up the tempo pace with 4x200m @R pace. The short segment of the Blvd West of the parking lot is really close to 200m, so let's do repeats on that segment. Run out hard at R-pace and then jog back to recover. Repeat 4x. See ... http://www.gmap-pedometer.com/?r=1866438

Also Georgette Samaras is looking for “shakers and doers” to help with setting up a prostate cancer awareness run/walk on September 6th at Tyson Park. They are in need of “chiefdoms” to help lead committees for food, water, and entertainment. If you are interested in getting involved, she can be reached by cell phone at 809-2929. Or you can contact me for her email address.

Now for the workout summary ... 3 weeks until Expo 10k & 5k:

1. Continuous 20-minute run @T pace + 4x200m@R pace w/200m jog.

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

3. Optional second workout: 4-12x 400m @R pace w/400m jog recovery


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