Running Around 4-19-10

Good to see lots of your names in the race results over the last 2 weekends. Let's keep it rolling. We've got one of the top races of the Spring, Dogwood 5k, coming up this week. So, we're going to back off a tiny little bit and do a mini-sharpening workout.

Start with 200m repeats @R pace with equal distance jog recovery. Followed by some T work. We'll finish up with a matching set of 200s to make an R-T-R sandwich. More details in the summary below.

Keep the 200s under control. Remember efficiency and economy are the key. Don't overexert to get an extra second. Better to back off to 98% and run smoothly. When you switch to the T pace, hold back that first lap. You're going to be temped to run it too fast following the R-pace of the 200s.

Finally, keep an eye on Boston this morning. We have a big group representing Knoxville, KTC, and Tuesday night. Good luck guys!

Week 14 of Spring 2010 training. Now for the workout summary:

1. 1. R-T-R " sandwich". Equal distance jog for recovery following 200s. 60s between T intervals. Breakdown based on weekly mileage:
50 mpw: 4x 200m@R + 2 x 1600m @T + 4x 200m @R
45 mpw: 3x 200m@R + 2 x 1600m @T + 3x 200m @R
40 mpw: 2x 200m@R + 2 x 1600m @T + 2x 200m @R
35 mpw: 3x 200m@R + 2 x 1200m @T + 3x 200m @R
30 mpw or less: 2x 200m@R + 2 x 1200m @T + 2x 200m @R

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

3. [Optional 2nd weekly workout Thurs/Fri] : 3-10 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