Running Around 6-29-09

I know you all are smart runners, but I want to remind everyone that hydration is a full-time job this time of the year. Be proactive by drinking throughout the day. It will help you avoid a hydration deficit before you even start running. You need to be ahead of the curve before your workout starts.

We'll continue with base training this week. The recommended workout is an easy run on the roads or greenways. Since we're trying to build mileage in this phase, try adding 1/2 mile or a mile per week to your Tuesday run.

For those that are interested in staying on the track, follow the series of summer track workouts.

If you're racing on Friday or Saturday, be sure to do some striders following the Tuesday run. I wouldn't worry too much about the workout affecting your race. You'll have plenty of time to recover. Plus, this time of year races should be secondary to training, so don't compromise your training in favor of a race unless it's a really important one.

Week 6 of base training .... Now for the workout summary:

1. Easy road run 4-10 miles -or- Summer track maintenance workout see http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html.

2. Striders: 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