Running Around 8-31-09

I know hills are not a popular workout, but they're very effective. We're developing lots of strength and power that will help us run faster even on the flat. After this week, I promise we won't do hills again for at least a month. I usually like to have 2 weeks between workouts, but next week we'll be focusing on Wears Valley, and hills are not a good race-week workout. Remember that they should be run hard and fast, but not straining. The intensity should be similar to a 400m workout.

For all the details on the warmup routes and hill location, see the workout from July 18th at ... http://trackworkouts.blogspot.com/2009/07/running-around-7-18-09.html

If it's within your mileage range for this workout (5% of weekly mileage), try to add one to the number you did last time. I did 7 last time, so I'll be shooting for 8.

Week 7 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. The hill is 0.3 miles in each direction.

2. Striders: 4-6 x 100m

3. Optional Thur/Fri workout: 3-6 x1600m @T-pace with 1 min rest. Total distance for the hard running should be 10% of your weekly mileage.


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 8-24-09

We'll keep it simple this week. Back to the track for some tempo miles on Tuesday. See the summary below.

I'm also going to start adding an optional 2nd workout of the week for those who you who are interested. I usually do my 2nd workout on Thursday or Friday.

This week's optional workout is a hilly road run. Find a course that is a medium distance. It should be longer than a recovery or easy day, but not quite into long run territory. Run easy to warmup for the first 1/2 mile to mile. Then whenever you come to a hill, attack like you're running hill repeats. Recover by running easy to the next hill.

This is one of my favorites because it's great race simulation and preparation. The hills are all different lengths and grades with different amounts of rest. Sometimes you're not fully recovered, but you have to respond anyway.


Week 6 of training for Autumnfest 8k.... Now for the workout summary:

1. 3-6 x1600m @T-pace with 1 min rest. Total distance for the hard running should be 10% of your weekly mileage.

2. Striders: 4-6 x 100m

3. Optional Thur/Fri workout: Hilly road run 6-10 miles.

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 8-16-09

Strength is the theme for the week. We'll head back to Cherokee Blvd for some hills. Remember that they should be run at the same intensity (not speed) as the R-pace workout we did last week. That means hard, fast, but not straining.

For all the details on the warmup routes and hill location, see the workout from July 18th at ... http://trackworkouts.blogspot.com/2009/07/running-around-7-18-09.html

If it's within your mileage range for this workout (5% of weekly mileage), try to add one to the number you did last time. I did 6, so I'll be shooting for 7 or 8.

Week 5 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. The hill is 0.3 miles in each direction.

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 8-10-09

First, congrats to Greg Johnson who traveled out to California for the national senior Olympics. He finished 5th in the 5k on Saturday then came back on Sunday to capture the silver medal in the 10k!

Not the best conditions last week. Running and lightning do not mix! That was the 2nd week in a row for pouring rain. Let's hope for better conditions tomorrow.

The workout for this week will again focus on running economy and efficiency. R-pace is hard, fast running but smooth and under control. We'll do sets of 200m, 200m, 400m with equal distance rest. So a full set is: 200m hard, 200m jog, 200m hard, 200m jog, 400m hard, 400m jog.

Week 4 of training for Autumnfest 8k.... Now for the workout summary:

1. Sets of (200m,200m,400m) @R-pace with equal distance jog recovery. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 5 sets
45 mpw: 4 sets + 2x200m @R pace w/200m jog
40 mpw: 4 sets
35 mpw: 3 sets + 2x200m @R pace w/200m jog
30 mpw: 3 sets
25 mpw: 2 sets + 2x200m @R pace w/200m jog
<=20 mpw: 2 sets

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 8-3-09

We'll back off the intensity a little this week and do some tempo miles. This a bread & butter workout that is a great fitness builder early in the season. Proper pacing and and even effort are the key to making this workout successful.

If you're feeling frisky, you can add 2x200m @R pace with 200m jog at the end.

Next week we'll likely do hills again, so enjoy the slower pace this week.

Special recognition to those who showed up and ran in the pouring rain last week: Greg, Matt, Herb, and Chris!

Week 3 of training for Autumnfest 8k.... Now for the workout summary:

1. 3-6 x1600m @T-pace with 1 min rest. Total distance for the hard running should be 10% 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