Running Around 6-21-10

Summer base training continues this week. That means easy running on the roads or greenways. If you want to do some work on the track, see the official off-season base training plan:
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

The predicted high is 96 for tomorrow! The hottest part of the day is usually between 4-6, so try to find a shady route (e.g. greenway) and take some water with you or plan your route to include some drinking fountains (e.g. Tyson Park, Cherokee Blvd, Volunteer Landing). Be smart.

Week 4 of Summer base training. Now for the workout summary:

Pick one:
1a. Easy road run 4-10 miles followed by striders near the track 2-4x 100m.
1b. Summer track progression. See the link above.

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