Running Around 12-29-08

This will be the final week of pure base training. We'll do a road run from the track. Next week we'll introduce some speed again. It may be a progression run, but I'm not 100% sure yet.

For those who meet at UT, if there is enough interest maybe we can go out for a bite to eat after the workout at Mellow Mushroom or Sunspot. I'm not sure if the HPER building will be unlocked, so plan accordingly.

Week 5 of Winter base training. Now for the workout summary:

1. Easy road run 5-10 miles followed by striders on the track 2-4x 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

Running Around 12-22-08

Merry Christmas and Happy Holidays to everyone! I'll keep this one short. More base training this week, so we'll do a road run from the track.

Week 4 of Winter base training. Now for the workout summary:

1. Easy road run 5-10 miles followed by striders on the track 2-4x 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

Running Around 12-14-08

Winter base continues this week.

This is a great time to refocus on often-neglected aspects of our training like core strength. Core doesn't mean just abs. It means abs, hips, glutes and back too. Here is an excellent site for core strength info http://www.ronjones.org/Handouts/index.htm ... Some of the regulars have been doing a few of the plank exercises on the track (either before or after the run). So if you interested in giving it a try, just jump in with them, and ask for pointers if you're not sure what to do.

Here are some recommendations I put together for ways to improve your running during base training ...
http://trackworkouts.blogspot.com/2008/06/running-frequency-progression.html

If you're a track junkie, here is something to keep you busy while we're on the roads ...
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

Bobby Holcombe asked me to pass on some information about a new race. It's a Euro-style cross country race at Victor Ashe Park in mid-January. Sounds like fun to me. Only $10. Application and info at http://www.ktc.org/Applications2009/DirtyDozen09.pdf

Week 3 of Winter base training. Now for the workout summary:

1. Easy road run 5-10 miles followed by striders on the track 2-4x 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

Running Around 12-8-08

We're in the middle of winter base training, so we'll be on the roads again this week. Remember that this is a great time to build your mileage. With no workouts and fewer races, your body is less stressed and better able to handle an increased workload of pure base mileage.

Here are some recommendations I put together for ways to improve your running during base training ...
http://trackworkouts.blogspot.com/2008/06/running-frequency-progression.html

If you're a track junkie, here is something to keep you busy while we're on the roads ...
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html


Also, I received the following Mike Wortley. If you are interested in participating, you can contact him via email at mwortley@utk.edu

I'm looking for people who are interested in being participants in a research study on ankle braces, and I was wondering if you could help me get the word out. Specifically, I'm looking for
-males and females ages 18-40,
-no history of major lower extremity injury (i.e. broken bones or ligament reconstruction surgeries)
-if they have chronic ankle instability (several ankle sprains in the past year, plus a feeling of weakness or instability in an ankle) that's a bonus, but it isn't strictly necessary.

UT is paying participants in this study $35 dollars, and the total time commitment is about 3.5 hours split into two sessions. If you could forward this on to some runners, or announce it at a group run I'd really appreciate it.

Week 2 of Winter base training. Now for the workout summary:

1. Easy road run 5-10 miles followed by striders on the track 2-4x 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

Running Around 12-1-08

In last week's email, I suggested taking some time off. Rest is a very important part of the periodized training philosophy. You've asked your body to work hard for several months, so some recovery is required. Remember, Stess + Rest = Progress. You can't be at your best all year long. If you don't give yourself time to recover now, you'll be less likely to be able to perform at your best later.

Do some cross training if you want, or do nothing. At the very least, cut your mileage back and/or take a few extra days off.

Looking ahead ... The new training cycle starts now - with rest and recovery. We're going back into base building for several weeks. That means some road runs on Tuesdays for the month of December.

If you despise road runs and need a track fix, here is the official off-season base training plan. I know it says summer on the title, but it easier to link to it that create another one for winter:
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

Finally, this is a great time to let me know how I'm doing with the workouts. Are you getting faster? slower? set any PRs? I'm doing this for you guys, so if it's not working, let me know, and I'll make adjustments. If there are any particular workouts you love or hate, that's good information too.

Week 1 of Winter base training. Now for the workout summary:

1. Easy road run 5-10 miles followed by striders on the track 2-4x 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