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