Running Around 11-16-08

I'm sending out another reminder that Elijah is still looking for a few more volunteers to help at Autumfest 8k. Anything you can do to help a fellow Tuesday night regular would be appreciated. You can still help even if you are running. There is plenty of stuff to do before and after the race. You can talk to Elijah on Tuesday or send him an email at eshekinah4@aim.com.

We're less than 2 weeks from our peak race, Autumnfest. We also have another great race this week in the Cross Knox 15k. So this is taper time. If you haven't already started cutting your mileage, now is the time to do it. A reduction of 10-20% each week is a good guideline for tapering. Adding an extra day of striders this week can also be helpful at this point in the season.

So for the main workout, we have some easy T pace stuff this week paired with some 200s for sharpening.

If you are not racing this weekend and typically do 2 workouts each week, the #2 will give you some nice turnover without too much fatigue. You could easily run this at R pace, but stay disciplined or it becomes too much for a taper/sharpening workout.

Training week 15 of 16 until Autumfest 8k. Now for the workout summary:

1. 2-4 x 1200m@T pace with 60 seconds rest + 2-4 x 200m@R pace with 200m jog. Total distance on the track should be 8% of weekly mileage or less.

2. Sets of (400m, 800m) @I pace with 200m jog recovery. Each set totals one mile (400m, 200m, 800m, 200m). Keep the rest short (1:30-2:00). Total distance on the track should be 8% of weekly mileage or less.

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