Running Around 11-2-09

It was good to see many of the Tuesday track regulars running well yesterday at Millhouse 15k! If you ran the race yesterday and you feel like you need a little extra time to recover, I think it's OK to run on the roads or greenway on Tuesday and then tackle the workout later in the week (Wed, Thurs or Fri). I'm actually leaning toward an easy run myself. If you are planning on doing that, wear something light-colored and preferably reflective.

There was a message board post about the track being closed for resurfacing this winter - possibly as soon as this week. I've been trying to get some confirmation and further information, but haven't had much luck yet. So let's continue meeting at Tom Black until we have some solid information. If we get there and the track is closed, we'll do a road run, so be prepared for both possibilities.

As we wind down toward the end of the season, this is a good time to start cutting your mileage back a little. No more than 5% this week, though.

For the workout we'll do a mix of R & I paces. The rest is short, for the first 2/3 of the workout, so that should be motivation to stay under control and on proper pace.

Week 16 of 19 training for Autumnfest 8k.... Now for the workout summary:

1. Mix workout R/I/R paces. Recommendations based on weekly mileage ...

45+ mpw:
4x200m @R pace with 200m jog +
3x1000m@I pace with 200m jog +
2x400m @R pace with 400m jog

40-45 mpw:
3x200m @R pace with 200m jog +
3x1000m@I pace with 200m jog +
2x400m @R pace with 400m jog

35-40 mpw:
3x200m @R pace with 200m jog +
3x800m@I pace with 200m jog +
2x400m @R pace with 400m jog

30-35 mpw:
2x200m @R pace with 200m jog +
3x800m@I pace with 200m jog +
2x400m @R pace with 400m jog

<= 30 mpw:
2x200m @R pace with 200m jog +
2x800m@I pace with 200m jog +
2x400m @R pace with 400m jog

Use a recent race to get your I &R paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/rp.php