Running Around 1-11-10

I was toying with the idea of scheduling hills this week, but I don't think it's a good idea with the snow & ice remaining on the path on Cherokee Blvd.

Instead we'll add a little intensity to this week's workout by making it a progression run. That simply means running the second half faster than the first. The exact pace isn't particularly important, but it should be at least 30 seconds per mile faster than your easy run pace. Ideally, I'd like to see the pace be T-pace + 30-40 seconds. So, if your T-pace is 6:45, then try to hit 7:15-7:25. As far as length goes, I'd like to see the elevated pace for at least the last 3 miles of your run.

Since there are better opportunities for off-track running starting from campus, we'll be meeting at Tom Black Track this week. Wear something light in color and/or reflective if you have it.

Remember to work on increasing your total mileage and long run a little each week during the base period.

Week 6 of Winter base training. Now for the workout summary:

1. Progression road run 6-10 miles total. First half easy, second half at an elevated pace.

2. Striders at least once this week 4-6x 100m.

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

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