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