Running Around 10-27-08

We're getting to the point in the season where you should be feeling pretty good about your fitness. There is about 1 month to go until the Autumnfest 8k which marks the end of our fall training cycle. From now until then, the workouts will be a mix of paces to sharpen for racing anytime throughout the month of November. There are lots of great races to choose from: Millhouse 15k, Buddy's 5k, Cross Knox 15k, etc.

This week we'll do some temp and economy work to tune up for Millhouse on Sunday. Don't worry about doing a hard workout on Tuesday. You'll have plenty of time to recover and be ready for Sunday. In fact, I'd recommend doing some striders following your runs later in the week.

Training week 12 of 16 until Autumfest 8k. Now for the workout summary:

1. 3-6 x1600m @T pace w/60 seconds rest + 2-6 x 200m @R pace w/200m jog.

50 mpw: 4x1600m @T + 4x200m @R
45 mpw: 4x1600m @T + 2x200m @R
40 mpw: 3x1600m @T + 4x200m @R
35 mpw: 3x1600m @T + 2x200m @R
30 mpw: 2x1600m @T + 4x200m @R
25 mpw or less: 2x1600m @T + 2x200m @R

2. 3-10 x 1000m @I pace w/200m jog recovery. Volume should be around 8% of weekly mileage.

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