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