Running Around 5-3-09

Update: There is a track meet at Tom Black Track on Tuesday, so we need to move to an alternate location. Let's meet at the parking lot at the West end of Cherokee Blvd instead. It's where Dogwood 5k started. If you don't know how to get there, send me an email.

We have a few options:
1. Road run - you pick the distance
2. We can do T-pace repeats on the road. So do your normal 2-3 miles on the Blvd and then run the next mile at T pace. When you get to the end of the mile, rest 60 seconds. Repeat.
3. Tempo run on the Dogwood 5k course. Run 2-3 miles warmup and then run the course at T-pace + 10 seconds/mile.

-----


Thanks to everyone for being courteous on the track last week and staying clear of the UT runners that were working out. The coach was very tolerant of us, and I think it was because we were showing good track etiquette.

With a little less than 3 weeks before Expo, we can start thinking about tapering. That means you can back off of the mileage a little bit. Maybe think about reducing your long run by a mile or two. If you're feeling tired or beat up, then take an extra day if/when you need it. If you've maintained your mileage, then drop about 5% from your peak this week.

We're going to work on pure speed and running economy with 400m repeats. Concentrate on being fast, but in control. Good form and fast turnover will help you run efficiently. Normally we'll make this workout 5% of weekly mileage, but you can reduce that to 4% as we start to taper and sharpen for the end of the season.

Anne wanted me to mention the City People Downtown Dash 1-mile race, Friday, June 5th at 7PM. You can download an application here ... Mile Race App.

Week 18 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. 4-12 x 400m @R pace w/400m jog recovery. Volume should be4-5% of weekly mileage for the hard running. Minimum of 4 repeats.

2. Striders two times this week. 4-6 x 100m

3. [Optional 2nd weekly workout] 3-6x1600m@T pace with 1 minute recovery. 10% of weekly mileage.


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