Running Around 11-15-10

Good to see some fast performances over the last 2 weekends! Hopefully everyone is feeling fit from the long season of workouts. Now is the time to see all of your hard work to pay off. 

We're used to racing on the weekends, so a Thursday race really throws off our schedule. But I have a suggestion for adjusting your schedule to accommodate the change. We're used to a track workout 4 days before a race, and a long run 6 or 7 days before. Run the regular workout tomorrow. Then do a long run on Thursday or Friday. Follow that with a track workout on Sunday or Saturday. That essentially shifts the schedule by a couple of days to make the Thursday race seem like a Saturday race.

For the Tuesday workout we'll do a mix of R & I paces. The rest is short, so that should be motivation to stay under control and on proper pace. I'm also including the suggested workout for Sunday below. It's a light taper workout.

We will not have an official workout scheduled for Tues 11/23 since that is just 2 days before the race.

Week 19 of Fall 2010 training. 9 more training days in until Autumnfest. Now for the workout summary:

1. Mix workout R/I/R paces. Recommendations based on weekly mileage:

45+ mpw:
4x200m @R pace with 200m jog + 3x1000m@I pace with 200m jog + 2x400m @R pace with 200m jog

40-45 mpw:
3x200m @R pace with 200m jog + 3x1000m@I pace with 200m jog + 2x400m @R pace with 400m jog

35-40 mpw:
3x200m @R pace with 200m jog + 3x800m@I pace with 200m jog + 2x400m @R pace with 400m jog

30-35 mpw:
2x200m @R pace with 200m jog + 3x800m@I pace with 200m jog + 2x400m @R pace with 400m jog

<= 30 mpw:
2x200m @R pace with 200m jog + 2x800m@I pace with 200m jog + 2x400m @R pace with 400m jog

2. Striders two times this week. 4-6 x 100m

3. Recommended Sat/Sunday Workout:  
Mix ... 1-3 x 1200m @T pace w/60 seconds rest + 1-2 x 400@R pace with 400m jog + 1-4 x 200@R pace with 200m jog. By weekly mileage ....

45+ mpw: 3x1200@T w/60s + 2x400m@R w/400m jog + 3x200@R w/200 jog
40 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 3x200m@R w/200m jog
35 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 2x200m@R w/200m jog
30 mpw: 2x1200@T w/60s + 1x400m@R w/400m jog + 2x200m@R w/200m jog
<= 25 mpw: 1200@T w/60s + 1x400m@R w/400m jog + 3x200m@R w/200m jog

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