Running Around 2-16-09

We've had 2 hard workouts in a row with many of us racing at Strawberry Plains on Saturday. So, I think we'll go with a lower intensity workout this week: T-pace miles.

I want to make an adjustment to this workout based on something Dr. Daniels said in his talk last Saturday. Typically we just go by weekly mileage guidelines for determining the number of miles to run: 10% of weekly mileage at T-pace. However, everyone should be doing a minimum of 20 minutes at T-pace. This makes it a little more complicated, but I think we're all smart enough to figure it out. I'll give you a few examples:

Runner #1: 20 miles/week. T-pace is 8:00 pace. The 10% rule says 2 miles at T-pace, but that would only be 16:00 of running. So this runner should do 3 miles at T-pace.

Runner #2: 30 miles/week. T-pace is 5:30 pace. The 10% rule says 3 miles at T-pace, but that would only be 16:30 of running. So this runner should do 4 miles at T-pace.

Runner #3: 25 miles/week. T-pace is 9:00 pace. The 10% rule says you're in between 2-3 miles at T-pace. 2 miles is 18:00, so round up to 3 miles.

Also, I'll throw in an optional 2x200m @R pace following the T-pace for anyone who is feeling frisky.

Week 7 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. 2-6 x 1600m@T pace w/60 rest in between. Volume should be 10% of your weekly mileage. Minimum of 20 minutes at T-pace.

optional: 2x200m @R pace w/200m jog.

2. Striders two times this week. 4-6 x 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