Running Around 1-24-11

One of the goals of early training is building strength. This serves us directly by being able to run longer and faster, but also provides the groundwork we will need for harder, faster workouts later in the season. With that in mind, we're going to work on strength this week by running hills!

For all of the details about location and warmup routes, see http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html

Alternatively, I've been considering running repeats on the greenway path that goes up an over the river on the Alcoa Hwy bridge. However, I haven't had time to research the distance and lighting. The footing will be better for sure. It looks to be about 1/4 mile, so close to the Cherokee Blvd route. If anyone wants to give it a try, go for it. And please report back if you do.

Anyone who would rather run on the track can repeat last week's workout. 

Week 2 of Spring 2011 training. Now for the workout summary.
 
1.  4-10 x hill repeats. Recommendations based on weekly mileage ...
50 mpw: 8 x hills
45 mpw: 7-8 x hills
40 mpw: 6-7 x hills
35 mpw: 5-6 x hills
30 mpw: 5 hills
0- 25 mpw: 4 hills

2. Striders at least once this week 4-6x 100m.

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