Running Around 2-21-11

Let's do hills again this week. You can never be too rich, have too many fiends, or run too many hills! If you, maybe try to add one to the total you did last time. Also split times should be a little better since there will be more daylight (i.e. better footing).

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

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

Week 6 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