Running Around 11-16-09

Many in the group were racing this weekend and there were lots of great results. Congratulations to all including some PRs, age group wins, and an overall winner! This is a testament to your hard work this year. It's not a coincidence; awards and rewards are earned through consistency and effort in your training.

We have 9 more training days until Autumnfest, so this week will be an easy workout - just enough to keep the legs fresh and the turnover sharp.

A Thursday race throws off our usual schedule, so if you're the competitive type, you might want to repeat this workout on Saturday or Sunday. That would be similar to a Tuesday workout for a Saturday race.

Also remember that we are meeting at West High School until construction is completed at Tom Black Track.


Week 18 of 19 training for Autumnfest 8k (9 more training days) ... Now for the workout summary:

1. 2-4 x 1200m@T pace with 60 seconds rest + 2-4 x 200m@R pace with 200m jog. Total distance on the track should be 8% of weekly mileage or less.

2. [Optional 2nd weekly workout] Sets of (400m, 800m) @I pace with 200m jog recovery. Each set totals one mile (400m, 200m, 800m, 200m). Keep the rest short (1:30-2:00). Total distance on the track should be 8% of weekly mileage or less.

3. Striders TWO times this week. 4-6 x 100m