Running Around 10-18-10

I hope everyone is enjoying the great fall weather! Best running month of the year in East Tennessee.

We've had some outstanding racing results in out-of-town marathons and halves by many of our regular runners. Great running everyone! It's always rewarding when you can put together a good stretch of training to produce great race.

This week we'll take a break from the I-pace stuff to work on some long tempo repeats on the track. The key thing to focus on is keeping the pace even. Don't get aggressive and start too fast or you'll pay for it toward the end.

P.S. Sorry for getting this out so late.

Week 15 of Fall 2010 training. Now for the workout summary:

1. 1-3 x 3200m (or 2400m) @T pace w/2 minutes recovery. You can jog the recovery if you want, but you don't have to. Adjustments based on mileage.

50+ mpw: 3 x 3200m
40-50 mpw: 2 x 3200m + 1 x 1600m
35-40 mpw: 2 x3200m
30-35 mpw:1 x 3200m + 2 min rest + 1 x 2400m
20-30 mpw: 2x 2400m
20 mpw or less: 1 x 3200m


2. [Optional 2nd weekly workout Thurs/Fri] Hilly road run. Find a route that is 6-10 miles in length with at least 5 hills of varying length and difficulty. Warmup for the first mile then attack every hill on the route. Relax on the flats and downhills.

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