Running Around 6-7-09

First things first ... a huge congratulations to Angela and Greg who announced their engagement this week!!!! 

Short and sweet this week. Basically the same as last week: Road run or rest is the recommended workout.

If you're looking at running the mile race on Thursday, I'd recommend a workout consisting of a short warmup/cooldown plus just a few 200s. Running economy and good form are essential in the mile, so focus on that during your workout. 

Week 3 of base training/rest .... Now for the workout summary:

1. pick one ...
a. Rest week or road run
b. 2-6 x 200m @R pace with 200m jog. 
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