Running Around 1-24-10

I'm sure many of you will be glad to hear that we are going back to the track this week. I don't think Tom Black is officially open, but there was lots of activity on the track last week. So we're going to give it a shot.

However ... be prepared for anything. We will likely be able to do the workout with no problems. But there is a chance we won't be able to get on the track. Or we may start and be asked to leave. If the track is unavailable the alternative workout is a progression run on the roads/greenways.

We'll start 2010 with some tempo miles - one of our bread & butter workouts. It's a staple because it's great for building fitness during all phases of training. Proper pacing is the key to this workout; faster isn't always better.

With all of the construction around the area, please be careful. We've been meeting in the lobby of HPER building (right behind the press box) if the weather is wet and/or chilly.

Week 2 of Spring 2010 training. Now for the workout summary:

1. 3-6 x 1600m @T pace with 60 seconds rest. Volume should be 10% of your weekly mileage.

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