Running Around 8-30-10

I wanted to move our start time back to normal this week, but the weather is not cooperating. Forecast for tomorrow is a high of 93. However, it was starting to get dark by the time I finished last week. So let's compromise and meet at 6:00 pm this week.

For regular racers, we're going to shift gears and start working on some VO2 max intervals. V02 max is simply your body's ability to use oxygen to do work - in our case, running. So these workouts are designed to improve your ability to transport and utilize oxygen.

These workouts are typically I-pace and range from 800m to 1200m. This week we'll do 800s. The most important thing in doing I-pace workouts correctly is that the recovery time must be less than or equal to the work time. For example, if your I-pace for 800m works out to 3:30, then your rest between repeats must be 3:30 or less. This usually works out to half the distance of the repeat.

For milers, we're now 1 week away from race day. This week we'll do some high-intensity stuff, but a little less volume. I also recommend doing something fast on Thursday this week. That would be similar to working out on Tuesday for a Saturday race.

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

Regular racers: 4-10 x 800m @I pace. Recovery is a 200-400m with time not to exceed your work time. Recommendations based on mileage:
50 mpw: 8x800m
45 mpw: 7x800m
40 mpw: 6x800m
35 mpw: 5-6x800m
30 mpw: 5x800
<=25 mpw: 4x800m

Milers : Pyramid 200m, 400m, 800m, 400m, 200m @R pace with equal distance jog recovery. Recovery jog is based on the interval that comes before. So, 200m jog follows 200m; 400m jog follows 400m, etc. Modifications/recommendations based on mileage:

45+ mpw: Add an extra 1200m or 1600m @T pace with 400m jog recovery at the beginning AND an extra 800m in the middle (2 total): 1600, 200, 400, 800, 800, 400, 200

35+ mpw: Add an extra 800m in the middle (2 total): 200, 400, 800, 800, 400, 200

<=30 mpw: no modifications

Milers on Thursday: 1 mile @T pace + 5 minutes easy jog + 4 x 400m @R pace with 60 seconds rest + 5 minutes easy jog + 1 mile @T pace. If you are a low mileage runner, you can cut the T-pace miles down to 800m or 1200m. I will likely be doing this on the race course (Cherokee Blvd) Thursday afternoon/evening. If anyone is interested in joining me, send me an email.

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 8-23-10

Reminder - We will be meeting at 6:30 pm again this week instead of the usual 5:30 pm. This will probably continue until the end of the month, but I'll let you know for sure when we switch back. I'll also post on the KTC board. Looks like the weather is breaking a little with no 90° days predicted for this week!

I'm providing two options again. We'll stick with workouts that are similar to the past few weeks, but we'll bump the distance up a little for the mile-focused stuff. For general racers, if you've been doing a lot of one type recently, switch it up this week. The T-pace stuff (option 2) is better workout for non-milers.

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

Option 1: Sets of (300m, 300m, 600m) @R pace. Recovery is a 200m jog following the hard 300m and 400m jog following the hard 600m. So ... a complete set is 300m hard, 200m easy, 300m hard, 200m easy, 600m hard, 400m easy. Total distance for the hard running should be 4-5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 4 sets
45 mpw: 3 sets + 600m @R with 400m jog recovery
40 mpw: 3 sets
35 mpw: 2 sets + 600m @R with 400m jog recovery
30 mpw: 2 sets + 300m @R with 200m jog recovery
<=25 mpw: 2 sets

Option 2: 2-5 x1600m @T pace with 60 seconds rest. Recommendations based on mileage:
50 mpw: 5
45 mpw: 4-5
40 mpw: 4
35 mpw: 3-4
30 mpw: 3
<=25 mpw: 2-3

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 8-16-10

I think everyone agreed that starting later last week made a big difference. So, we will be meeting at 6:30 pm again this week instead of the usual 5:30 pm. This will probably continue until the end of the month, but I'll let you know for sure when we switch back. I'll also post on the KTC board.

It seems like everyone handled the workout pretty well last week. Let's see if we can build on that success this week with some 400m repeats for the milers. Just half the number of 200s from last week. The other option will be the same as last week. It's probably a little better for general racers, but I'm going to give everyone the option of choosing whatever you think works best for you this week.

Week 6 of Fall 2010 training. Now for the workout summary:

Option 1: 4-10 x400m @R pace. 400m jog recovery. Total distance for the hard running should be 4-5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 8-10 x 400m
45 mpw: 7-9 x 400m
40 mpw: 6-8 x 400m
35 mpw: 5-7 x 400m
30 mpw: 4-6 x 400m
<=25 mpw: 4-5 x 400m

Option 2: 2-3 x1600m @T pace with 60 seconds rest + 4-8 x200m @R pace with 200m jog recovery. Recommendations based on mileage:
50 mpw: 3 x1600m @T + 8 x 200m @R
45 mpw: 3 x1600m @T + 6 x 200m @R
40 mpw: 3 x1600m @T + 4 x 200m @R
35 mpw: 2 x1600m @T + 6 x 200m @R
30 mpw: 2 x1600m @T + 4 x 200m @R
<=25 mpw: 2 x1600m @T + 3 x 200m @R

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 8-8-10

First thing ... because of the excessive heat, we will be meeting at 6:30 pm instead of the usual 5:30 pm. This will probably continue until the end of the month, but I'll let you know for sure. I'll also post on the KTC board.

I have to admit that I've been struggling to complete the workouts recently. The heat is taking it's toll making it difficult to hit or maintain the pace and/or complete the full volume of the workout. I'm sure I'm not the only one.

With that in mind, the goal for the week is to get back on track and complete the workout. I've dialed back the difficulty from what I had planned. I'm also providing two options to choose from. Both workouts are suitable for either milers or general racers. Choose the one that works better for you this week. The first option is plain 200's - good form, fast & relaxed are the keys. The second option is a mix of temp and 200's.

Week 5 of Fall 2010 training. Now for the workout summary:

Option 1: 8-20 x200m @R pace. 200m jog recovery. Total distance for the hard running should be 4-5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 16-20 x 200m
45 mpw: 14-18 x 200m
40 mpw: 12-16 x 200m
35 mpw: 10-14 x 200m
30 mpw: 8-12 x 200m
<=25 mpw: 8-10 x 200m

Option 2: 2-3 x1600m @T pace with 60 seconds rest + 4-8 x200m @R pace with 200m jog recovery. Recommendations based on mileage:
50 mpw: 3 x1600m @T + 8 x 200m @R
45 mpw: 3 x1600m @T + 6 x 200m @R
40 mpw: 3 x1600m @T + 4 x 200m @R
35 mpw: 2 x1600m @T + 6 x 200m @R
30 mpw: 2 x1600m @T + 4 x 200m @R
<=25 mpw: 2 x1600m @T + 3 x 200m @R

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 8-2-10

We've been working on speed. But the mile requires plenty of strength to carry the speed from start to finish. This week, we're going to shorten the rest to work on strength and holding pace with tired legs.

For anyone focusing on the Hal Canfield mile on Labor Day, we'll do 400m repeats with 200m jog recovery. Keep the rest to less than 2 minutes.

For general racers not focusing on the mile, we'll go back to some tempo work this week. Let's increase the distance from 1600 meters to 2000 meters with a 75 second recovery.

Week 4 of Fall 2010 training. Now for the workout summary:

Milers: 4-10 x400m @R pace. 200m jog recovery. Total distance for the hard running should be 4-5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 7-8 x 400m
45 mpw: 6 x 400m
40 mpw: 5 x 400m
35 mpw: 4-5 x 400m
30 mpw: 4 x 400m
<=25 mpw: 3 x 400m

-or-

General racers: 2-4 x2000m @T pace with 75 seconds rest in between. Total distance for the hard running should be 10% of your weekly mileage.
50 mpw: 4 x 2000m
45 mpw: 3-4 x 2000m
35-40 mpw: 3 x 2000m
30 mpw: 2-3 x 2000m
25 mpw or less: 2 x 2000m


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