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