Running Around 11-28-10

Autumnfest was the end of our fall training cycle, so it's time to start thinking about what's next. I recommend taking some time off from training at the end of a training cycle. A week or so will give you some down time to rest from a strenuous training cycle. You won't lose much fitness, and it will be offset by the gains made resting. You'll be fresher mentally and physically, ready to start the next training cycle. Do some cross training if you want, or do nothing. At the very least, cut your mileage back and/or take a few extra days off.

Rest is a very important part of our periodized training philosophy. You've asked your body to work hard for several months, so some recovery is required. Remember, Stess + Rest = Progress. You can't be at your best all year long. If you don't give yourself time to recover now, you'll be less likely to be able to perform at your best later.

There are a few races this week, so if you're not ready to call it a season yet, I've included a workout that is great for sharpening. Just be sure to schedule some down time soon to recover from this training cycle. Personally, I'm racing one more week and then taking a week off.

Finally, this is a great time to let me know how I'm doing with the workouts. Are you getting faster? slower? set any PRs? Do you like the spring and fall training cycles with the goals of peaking for Expo and Autumnfest? I'm open to any ideas you have. I'm doing this for you guys, so if it's not working, let me know, and I'll make adjustments. If there are any particular workouts you love or hate, that's good information too.


Now for the workout summary:
 
1. 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.

Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/racepaces/rp