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