Running Around 11-24-08

We've been training hard since late summer. Now is when all of your hills, long runs, and track workouts in the blazing heat and pouring rain finally pay off. With a Thursday race, we won't have a formal workout on Tuesday. Instead, I'll recommend doing some 200s, long striders, or pickups as part of your regular training run today or tomorrow. Don't go crazy, just get the legs moving fast and smooth. With that in mind, I'm setting the pace at I pace which is slower than we typically run for 200s. Focus on form and turnover; speed is secondary.

Good luck and fresh legs to everyone running on Thanksgiving. I will be traveling, so I won't be at the race.

With the final race of this training cycle, it's time to start thinking ahead. This is when I typically recommend taking some time off from training. A week or so will give you some down time to rest from a strenuous training cycle. You won't lose much fitness, and it will be offset by the gains made resting. You'll be fresher mentally and physically, ready to start the next training cycle.

If you still have some races you want to run in the next few weeks, go back and pick your favorite workouts from the month of November. Just be sure to schedule some down time to recover from this training cycle.

Final Training for Autumfest 8k. Now for the workout summary:

1. 2-4 x 200m@I pace with 200m jog incorporated into a 3-5 mile run.

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