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