Running Around 7-26-09

During this phase of training we are working on strength and running economy. These will serve as a foundation for longer and harder workouts as the season progresses.

This week we'll hit the track and do some 200s. These are at R pace, so that means fast. But keep it under control. The goal is to work on leg turnover and efficiency. It's better to back off the pace a tiny bit and be fluid and smooth rather than flailing away trying to hit a particular time. Jog 200m as recovery in between. There are no time constraints for the recovery jogs.

It's going to be hot, so don't forget the water and sunscreen.

Week 2 of training for Autumnfest 8k.... Now for the workout summary:

1. 6-24 x200m @R-pace with 200m jog recovery. Total distance for the hard running should be 5% of your weekly mileage.

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

Running Around 7-18-09

We have been working on base mileage for 8 weeks, and now it's time to get back to work. This marks the first week in our fall training cycle. As usual, we will train to peak for the Autumnfest 8k on Thanksgiving day. If you are targeting a different race, don't worry. The workouts should have you running fast in late October and throughout November.

There's no better way to kick off our training than ..... hills! The key is to work on good form and run a hard, steady pace throughout each repeat. Run these at the intensity you would run 200m or 400m repeats on the track -- 90-95% effort.

The hill workouts are run on the top section of Cherokee Blvd at Kingston Pike. Start at the iron & stone gate and run down to the where the path is broken the 2nd time for turning cars. Downhill is the recovery, uphill is the hard running. See http://www.usatf.org/routes/view.asp?rID=9492 ... It's about 0.3 miles.

To warmup, we run from the track over to Cherokee Blvd via the greenway (3 miles) or Kingston Pike (2 miles). Here is the 2-mile warmup http://www.gmap-pedometer.com/?r=28366 . If you want to run a shorter warmup, you can park at the church on Kingston Pike and run on either the greenway or Cherokee. We usually make it out there at about 6:00.

When Herb is in town, he brings water. I'm not sure if he will be back this week or not, so bring your own if you think you'll need it. There is also a drinking fountain in the church parking lot.

Week 1 of training for Autumnfest 8k.... Now for the workout summary:

1. 4-12 x Hill repeats @R-intensity. Jog down the hill for recovery. Total distance for the uphill running should be about 5% of your weekly mileage.

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

Running Around 7-13-09

Last week for base training. 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.

Next week we're going to do either hills or 200s. I haven't decided yet.

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

Week 8 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

Running Around 7-6-09

The mantra for this week is ... base work is boring but effective.

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.

Week 7 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