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