Running Around 8-22-08

This is for the workouts on Tuesday 8/26. I'm getting this out a little early since I'll be at the beach next week.

We'll continue our work on building strength and running economy with a hill workout. These should be run at the same intensity as last week's track workout. Obviously, the pace will not be the same since you are running uphill. Keep it hard, fast, in control, but good form is the most important thing.

From UT/Tom Black, we run out to the iron gate where Cherokee Blvd meets Kingston Pike. There are 2-mile and 3-mile warmup routes. This is the 2-mile warmup http://www.gmap-pedometer.com/?r=28366 ... the 3-mile warmup ducks back under the Ag bridge and runs along the 3rd creek greeenway instead of Kingston Pk. If you want a shorter warmup (less than2 miles), you can park at the church on Kingston Pk and warmup on Cherokee Blvd or the greenway. There is also a drinking fountain in the church parking lot. Regulars please help the newbies so that no one gets lost.The actual hill route is: http://www.usatf.org/routes/view.asp?rID=9492.

From Farragut, the hill repeats are located here: http://www.runningahead.com/maps/75134b6183fb4c149c2c293087710165 ... Bobby will have to advise you on warmup routes to the actual hill.


Training week 3 of 16 until Autumfest 8k. Now for the workout summary:


1. 4-12 x Hill repeats @R-intensity. Jog down the hill for recovery. Total distance for the uphill running should be about 5% of your weekly mileage.

2. 3-6 x 1600m @T pace w/60 sec rest. Volume should be around 10% of weekly mileage.

3. 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