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