Running Around 5-31-09

If you took your break last week, it's time to start with base training. That simply means building a solid foundation of mileage. The idea is to build slowly and intelligently over the Summer. By limiting the intensity of training during this period, our bodies can adapt more easily to the stress of adding mileage.

One of the best ways to improve your base is to increase your running frequency. I've put together some guidelines here ... http://trackworkouts.blogspot.com/2008/06/running-frequency-progression.html

The base phase is also a great time to refocus on often-neglected aspects of our training like core strength. Core doesn't mean 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

If you're looking at running either or both of the mile races coming up. I'd recommend a workout consisting of some easy T pace followed by some good solid 200s (see 1b below). Running economy and good form are essential in the mile, so focus on that during your workout. If you're running both races, and you're feeling a little frisky, you might throw in an 800 or 2 at race pace following the T stuff.

Week 2 of base training/rest .... Now for the workout summary:

1. pick one ...
a. Rest week or road run
b. 1-2 x 1200 @T pace with 60 seconds rest + 4-16 x 200m @R pace with 200m jog. 8-9% of weekly mileage for the total distance on the track.
c. (Maintenance mode or low intensity) 3-5 x1600m @T pace with 1 min rest. 10% of your weekly mileage.

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

Running Around 5-25-09

It was great to see you guys performing well at the end of the season! I saw lots of Tuesday night runners at the top of the overall results and the age group results in both the 5k and 10k. Keep it up and you'll be seeing faster times in the fall too.

Expo was the peak race for our Spring training cycle. With the end of the training cycle, it's best to take some time off to rest and recuperate. Typically this means some time off from running. Cross training can be done, but it's not a requirement. Anywhere from 7-10 days is an appropriate amount.

We use a periodized approach to training, and REST is a very important part of that. You can't be running at your best all the time, so we pick a few times during the year to be in peak shape and build a training schedule around those.

After some down time, we start back up with base training. So the next month or so is going to be easy road/greenway runs.

However, I realize not everyone is on the same schedule. So if you're still racing, pick your favorite workout from the month of May to stay sharp. If you just want to do some track work for maintenance, I've included a workout for that purpose too.

I'm interested in knowing how my training approach and schedule are working for all of you. The more information I have about how you are doing and what you expect, the better I can plan the training cycles and weekly workouts. If you have any feedback you'd like to offer, good or bad, please let me know. What workouts do you like? Which do you hate? Which are producing the best results? Things like that or whatever else is on your mind.


Week 1 of base training/rest .... Now for the workout summary:

1. pick one ...
a. Rest week or road run
b. If you're still racing, pick your favorite workout from the month of May.
c. (Maintenance mode or low intensity) 3-5 x1600m @T pace with 1 min rest. 10% of your weekly mileage.

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

Running Around 5-18-09

Week 20 of 20 .... That means we only have a few training days left until our final race of the season - Expo 10k/5k! We're going to do something very similar to what we did last week. If you keep to the prescribed paces, you should finish the workout feeling invigorated instead of fatigued. Given the quality of the workouts we've completed this Spring, this one should feel surprisingly easy.

You guys have posted some great results in the last month or so. It's proof that hard work and consistency pays off! I expect that will continue this weekend with some fast times at Expo. I think the new course is actually a little bit faster than the previous one.

Looking ahead ....

With the end of the training cycle, the next phase of training is rest. Progress comes from stress + rest. If you keep piling on the stress (i.e. training), your performance will eventually start to regress rather than improve. So I recommend taking 7-14 days off from training at the end of the cycle. If you still have some races on the calendar, than keep training. Otherwise, schedule some down time. I'll have more details in next week's email.

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

1. Mix ... 1-3 x 1200m @T pace w/60 seconds rest + 1-2 x 400@R pace with 400m jog + 1-4 x 200@R pace with 200m jog. By weekly mileage ....

50 mpw: 3x1200@T w/60s + 2x400m@R w/400m jog + 3x200@R w/200 jog
45 mpw: 3x1200@T w/60s + 2x400m@R w/400m jog + 2x200@R w/200 jog
40 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 3x200m@R w/200m jog
35 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 2x200m@R w/200m jog
30 mpw: 2x1200@T w/60s + 1x400m@R w/400m jog + 2x200m@R w/200m jog
<= 25 mpw: 1200@T w/60s + 1x400m@R w/400m jog + 3x200m@R w/200m jog


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

3 [Optional 2nd weekly workouts - pick one]
a. 2-6x1200m@I pace with 400m jog recovery. 7% of weekly mileage.
b. 2-5 x1600m @T pace with 60 seconds rest. 8-10% 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

Running Around 5-11-09

It's taper time in Tennessee!! That means we'll be cutting the volume down a little bit this week, and we'll be doing a workout that mixes in some easy T-pace work followed by some good solid R repeats. The goal is to work on some speed and turnover but without burning ourselves out with a mega workout.

With a little less than 2 weeks to go, you can drop your mileage a little bit more this week. You can drop it as much as 10% from your peak, but you need to keep the intensity or you'll end up sluggish instead of fresh & sharp. With that in mind, it would be a good idea to make sure you're doing striders at least twice this week. That gives you some leg turnover without tiring your legs.

For those doing 2 workouts per week, I've given you 2 options. Pick the one that is closest to your 10k race pace.

Week 19 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. Mix ... 1-3 x 1200m @T pace w/60 seconds rest + 2-4 x 400@R pace with 400m jog + 0-1 x 200@R pace with 200m jog. By weekly mileage ....
50 mpw: 3x1200@T w/60s + 4x400m@R w/400m jog + 200@R w/200 jog
45 mpw: 3x1200@T w/60s + 3x400m@R w/400m jog + 200@R w/200 jog
40 mpw: 2x1200@T w/60s + 4x400m@R w/400m jog
35 mpw: 2x1200@T w/60s + 3x400m@R w/400m jog
30 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog
25 mpw: 1200@T w/60s + 3x400m@R w/400m jog
<= 20 mpw: 1200@T w/60s + 2x400m@R w/400m jog

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

3 [Optional 2nd weekly workouts - pick one]
a. 2-6x1200m@I pace with 400m jog recovery. 7% of weekly mileage.
b. 2-5 x1600m @T pace with 60 seconds rest. 8-10% 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

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