Running Around 12-21-09

Merry Christmas and Happy Holidays to everyone!

More Winter base training this week. That means easy running on the roads or greenways. Since there are better opportunities for off-track running starting from campus, we'll be meeting at Tom Black Track this week and for the month of December. Wear something light in color and/or reflective if you have it.

There will not be an email update next week. The workout will be the same as this week - continue working on base mileage.

Week 3 of Winter base training. Now for the workout summary:

1. Easy road run 4-10 miles followed by striders near the track 2-4x 100m.


P.S. If you despise road runs and need a track fix, here is the official off-season base training plan. I know it says summer on the title, but it easier to link to it that create another one for winter:
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

Running Around 12-13-09

We'll continue with Winter base training this week. That means easy running on the roads or greenways. Since there are better opportunities for off-track running starting from campus, we'll be meeting at Tom Black Track this week and for the month of December. Wear something light color and/or reflective if you have it.

The purpose of base training is to build mileage slowly and intelligently over a period of weeks. By limiting the intensity of training during this period, our bodies can adapt more easily to the stress of adding mileage. One of the best ways to improve your base is to increase your running frequency. I've put together some guidelines here ... http://trackworkouts.blogspot.com/2008/06/running-frequency-progression.html

The base phase is also a great time to refocus on often-neglected aspects of our training like core strength. Core doesn't mean abs. It means abs, hips, glutes and back too. Here is an excellent site for core strength info http://www.ronjones.org/Handouts/index.htm. There is also a series of videos on core strength at http://runningtimes.com/Article.aspx?ArticleID=16625.

If you despise road runs and need a track fix, here is the official off-season base training plan. I know it says summer on the title, but it easier to link to it that create another one for winter:
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html


Week 2 of Winter base training. Now for the workout summary:

1. Easy road run 4-10 miles followed by striders near the track 2-4x 100m.

Running Around 12-7-09

A new training cycle starts with rest and recovery followed by base training. Hopefully you've taken some down time. Now we'll start back with base building for several weeks. That means some road runs on Tuesdays for the month of December and probably at least a week or two into January.

Since there are better opportunities for off-track running starting from campus, we'll be meeting at Tom Black Track this week and for the month of December.

If you despise road runs and need a track fix, here is the official off-season base training plan. I know it says summer on the title, but it easier to link to it that create another one for winter:
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html


Week 1 of Winter base training. Now for the workout summary:

1. Easy road run 4-10 miles followed by striders near the track 2-4x 100m.