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