Running Around 3-29-10

We'll have a few options this week. I don't know about anyone else, but my legs are feeling the effects of yesterday's race. It takes some time to recover from longer races, so option #1 this week is just an easy road run to allow the legs to get back to normal. If you're feeling better by the end of the week, then you can do one of the other options later in the week.

In any case, let's try to get some striders in on Tuesday. They're great for working out the kinks and breaking out of the slow, recovery shuffle mode.

I usually stick to the technical workout details, but this week I want to share an important tip about the mental part of racing ... The past couple years I've realized that everything doesn't have to be perfect to have a fast race or set a PR. For a long time, I worried about how much sleep I got, what & when I ate, whether I was tight or had a little soreness somewhere, or missed a training day, or had a bad workout that week, or didn't drink enough, or started my warmup too early or too late, or the weather was too hot, too cold, too wet, too windy.

Well, guess what? I quit worrying about it, and I started racing better. There are too many things you can't control. Don't let the imperfection of all of those other factors bother you. Sometimes good enough is good enough. Think about the things you can control: effort and concentration during the race.

Week 11 of Spring 2010 training. Now for the workout summary:

1a. Easy road run 6-10 miles. Easy pace to facilitate recovery from racing this weekend. Followed by striders.

-or-

1b. 3-6 x 1600m @T pace w/60 rest. If you choose not to do a road run, this is the a lower impact workout that can be done shortly after a hard effort like a long race.

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

3. [Optional 2nd weekly workout Thurs/Fri] : 3-8 x 1200m @I pace w/200m jog recovery. Rest should be 3-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

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

Running Around 3-22-09

This week's workout is very similar to last week. We'll bump the distance up from 1000m to 1200m. I'm also adding a restriction that if you can't do 1200m in 5 minutes or less, drop down to 1000m instead. If you're just a few seconds over but really close to 5 minutes, it's OK to do the 1200s if you want to.

Again, recovery time is very important. It has to be less than your work time. You can definitely do a 200m jog. You may be able to squeeze in a 300m or 400m jog if you want to add a little extra mileage or don't like standing around waiting for the clock.

If you're focusing on the Knoxville marathon or half this week, I'll give you the option of doing workout #1 from back on November 16th instead.

If you're not racing one of the events this coming weekend, please consider volunteering. Our very own Cindi Holcombe is the volunteer coordinator, and she would be grateful for any help you can provide. You can actually choose your assignment and time with an online volunteer registration form at: http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=202269

Week 10 of Spring 2010 training. Now for the workout summary:

1. 3-8 x 1200m @I pace w/200m jog recovery. Rest should be 3-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s, look back to last week's workout for suggestions based on weekly mileage. 3 is the minimum unless you are returning from an injury, etc.

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

3. [Optional 2nd weekly workout Thurs/Fri] : Knoxville marathon, 1/2 marathon, 5k, kids run, or volunteering for one of those events.

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

Running Around 3-14-10

This week we'll shift gears and start into the toughest stretch of training. For the next 6-7 weeks our main focus will be working on mid-range intervals at I-pace. The goal of these workouts is to improve VO2 max (your ability to transport and utilize oxygen during exercise). I've found that it takes a couple of weeks to adjust, but eventually you'll become more comfortable and efficient at this pace.

For I-pace, the rest duration is very important. It must be less than or equal to the time you've spent running hard. So if you run 1000m in 4 minutes, then your rest must 4 minutes or less. Typically you'll be able to handle a little bit less rest. The maximum rest should be 5 minutes.

Also, now is the time I usually add a second weekly workout to the schedule. This is completely optional based on your goals and ability. I usually do the second workout on Thursday or Friday. If you are only accustomed to doing one but want to move up to two, try it every 2nd or 3rd week at first. Then eventually work up to 2 workouts every week.

Week 9 of Spring 2010 training. Now for the workout summary:

1. 3-10 x 1000m @I pace w/200m jog recovery. Rest should be 2-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running.

50 mpw: 6-7 x 1000m @I pace w/200m jog
45 mpw: 5-6 x 1000m @I pace w/200m jog
40 mpw: 5 x 1000m @I pace w/200m jog
35 mpw: 4-5 x 1000m @I pace w/200m jog
30 mpw: 4 x 1000m @I pace w/200m jog
25 mpw or less: 3 x 1000m @I pace w/200m jog


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

3. [Optional 2nd weekly workout Thurs/Fri] : Hilly road run: Pick a hilly route 6-10 miles in length with plenty of hills. Run easy for the first mile or so then attack every hill as if you're running a hill workout. Run easy until the next hill. Challenge yourself with a variety of length and frequency of the hills on your route.

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

Running Around 3-8-10

This is the final week of our first phase of training. We'll take advantage of the warmer weather and run 400m repeats - to work on running economy. We have been working on strength and economy during this phase to lay the groundwork for the next phase that will focus more on VO2 max type workouts.

For this week, rest distance is equal to work distance. Both are 400m. R-pace is fast, but we don't want to run fast at the expense of good form. Concentrate on quick turnover, smooth strides, and staying relaxed - especially in the last 150m or so. It's better to back of the speed ever so slightly than to strain and flail to hit a particular time.

Week 8 of Spring 2010 training. Now for the workout summary:

1. 4-12 x 400m @R pace with 400m jog recovery. Volume (not including rest) should be 5% of your weekly mileage.

50 mpw: 10 x 400m w/400m jog recovery
45 mpw: 9 x 400m w/400m jog recovery
40 mpw: 8 x 400m w/400m jog recovery
35 mpw: 7 x 400m w/400m jog recovery
30 mpw: 6 x 400m w/400m jog recovery
25 mpw: 5 x 400m w/400m jog recovery
20 mpw or less: 4 x 400m w/400m jog recovery

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

Running Around 3-1-10

I'm sure everyone enjoyed the hills last week, but that's the last hill workout for a while. We'll be on the track for at least the next month.

Back to strength/tempo work this week. We'll do a combination of 2000m and/or 1600m repeats based on your weekly mileage. Rest following the 2000's is 75 seconds. Rest following the 1600's is 60 seconds.

Next week we'll pick up the intensity as we move into the middle stage of our training cycle.

Finally, fellow runner and UT student, Max Paquette, needs a few more runners for his research. He is studying/comparing the effects of running barefoot, with running shoes, and while wearing Vibram five fingers shoes. Participants should be males age 20-40. The running involves several short runs (less than 50m) for each: shoes, barefoot, Vibrams. If you are interested or want more information, contact Max at maxrpaquette@gmail.com.


Week 7 of Spring 2010 training. Now for the workout summary:

1. 2000m and 1600m repeats @T pace. Volume should be 10% of your weekly mileage.

50 mpw: 4x2000m @T w/ 75 seconds rest
45 mpw: 2x2000m @T w/75 seconds rest + 2 x 1600m @T w/60 seconds rest
40 mpw: 3 x 2000m @T w/75 seconds rest
35 mpw: 2 x 2000m @T w/75 seconds rest + 1 x 1600m @T
30 mpw: 1 x 2000m @T w/75 seconds rest + 2 x 1600m @T w/60 seconds rest
25 mpw or less: 2 x 2000m @T w/75 seconds rest

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