Running Around 1-11-09

This week we head for the hills!

Hill workouts should be run at about the same intensity you run 400m repeats on the track (aka R-pace). Even though the intensity and effort are the same, don't expect to maintain the same pace. Remember to focus on good form and light, quick steps.

The hill route is at the Kingston Pike end of Cherokee Blvd. We start at the iron gate and jog down to where the path is interrupted by the road the second time. When you get to the bottom, turn around and run up. Jog back down for recovery. Since you finish at the top, there is no need to do a recovery jog after your last one. The hill is slightly over 400m. The route is here: http://www.usatf.org/routes/view.asp?rID=9492.

There are two warmup options for the hill workouts. The first is to run the greenway (cross the Ag bridge) out to Cherokee Blvd. That route is about 3 miles. The second route is Kingston Pike to Cherokee Blvd. Conveniently, it's almost exactly 2 miles. I've mapped it out here: http://www.gmap-pedometer.com/?r=28366 ... Start at the track. Cross the bridge to the Ag campus. Cross Neyland and pick up the greenway next to the river. Follow the greenway and then continue to the intersection of Neyland and Kingston Pike. Cross over to the North side of Kingston Pike to run on the sidewalk. Follow K.P. all the way to Cherokee Blvd. Since it will be getting dark, be extremely careful -- especially crossing K.P!!


Upcoming ...
1/15/09 Runner's Market Distance Clinic.
See http://runnersmarket.com/PerformanceClinic.html for details. I'll be there to talk training and answer questions about Tuesday track workouts.

2/7/09 Metro Knoxville XC Distance Clinic.
Featuring the legendary Dr. Jack Daniels. See http://ktc.org/MsgB3/viewtopic.php?f=4&t=3949 for details.


Week 2 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. Hill repeats. 4-10 hills. Up hard, down easy. Volume should be 5% of weekly mileage. The hill is about 0.3 miles each direction. So ...
50+ mpw: 8-10 hills
45+ mpw: 7-8 hills
40+ mpw: 6-7 hills
35+ mpw: 5-6 hills
30+ mpw: 5 hills
25+ mpw: 4-5 hills
20 mpw: 4 hills

However, since this is the first hill workout of the season, it's OK to do one or two less than the 5% number. No less than 4 repeats, though.

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