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