Running Around 3-27-11

In case you haven't noticed, there is a big race coming up in 7 days called the Covenant Health Knoxville Marathon. I know many of us are planning on running one of the 5k, 1/2 marathon, marathon or relay events. With that in mind, we're going to do a little min-sharpening workout this week with a mix of T and R paces.

The key to this workout is keeping it relaxed and under control. Shoot for the proper paces, but don't kill yourself to hit a split. You don't want to leave too much on the track. We'll have an extra day of recovery with a Sunday race, but better to back off to 90% and be relaxed than struggle and strain to hit a specific number.

If you are not running, please consider volunteering on Saturday or Sunday. Here is a page where you can choose your assignment. http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=202269 ... Look for those without a zero in the available column. Looks like a lot of help is still needed for the Kids' run on Saturday. If you've never volunteered for a kids event, it is totally fun and an inspiration to watch. It will definitely get you fired-up to run on Sunday.

Week 11 of Spring 2011 training. Now for the workout summary.
 
1.  2-3x1600m @T pace w/ 60s rest + 2-4x400m @R pace  w/400m jog recovery. Recommendations based on weekly mileage. Note mpw = miles per week.

50 mpw: 3x1600m @T w/ 60s rest + 4x400m @R w/400m jog
45 mpw: 3x1600m  @T  w/ 60s rest + 3x400m @R w/400m jog
40 mpw: 2-3x1600m @T w/ 60s rest + 2x400m @R w/400m jog
30-35 mpw: 2x1600m @T w/ 60s rest + 2x400m @R w/400m jog
0-25 mpw: 2x1200m @T w/ 60s rest + 2x400m @R. Note 1200s instead of 1600s

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

3. [Optional 2nd weekly workout Thurs/Fri] : Race or Hilly Road Run: Find a route that will take about an hour to run with 6-8 hills of varying length. Run the hills hard - like you would during a hill repeat workout. Relax on the downhills and the flats.

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

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For those of you who also receive the workouts via email. I've recently switched to using Mail Chimp to send the workouts. If you have not received this week's workout via email, check your spam folder/service. Let me know if you still are not getting it.

If you want to receive these workouts via email, send me a message, and I'll add you to the distribution list.

Running Around 3-20-11

This week's workout is very similar to last week. We'll bump the distance up from 1000m to 1200m. I'm also adding a restriction that if you can't do 1200m in 5 minutes or less, drop down to 1000m instead. If you're just a few seconds over but really close to 5 minutes, it's OK to do the 1200s if you want to.

Again, recovery time is very important. It has to be less than your work time. You can definitely do a 200m jog. You may be able to squeeze in a 300m or 400m jog if you want to add a little extra mileage or don't like standing around waiting for the clock.

Week 10 of Spring 2011 training. Now for the workout summary.
 
1.  3-8 x 1200m @I pace w/200-400m jog recovery. Rest should be 3-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s, look back to last week's workout for suggestions based on weekly mileage. 3 is the minimum unless you are returning from an injury, etc.

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

3. [Optional 2nd weekly workout Thurs/Fri] : 3-6 x 1600m @T pace with 60 seconds rest. Volume should be 10% of your weekly mileage.

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

Running Around 3-14-11

For the next several weeks our main focus will be working on mid-range intervals at I-pace. The goal of these workouts is to improve VO2 max (your ability to transport and utilize oxygen during exercise). I've found that it takes a couple of weeks to adjust, but eventually you'll become more comfortable and efficient at this pace.

For I-pace, the rest duration is very important. It must be less than or equal to the time you've spent running hard. So if you run 1000m in 4 minutes, then your rest must 4 minutes or less. Typically you'll be able to handle a little bit less rest. The maximum rest should be 5 minutes.

Also, now is the time I usually add a second weekly workout to the schedule. This is completely optional based on your goals and ability. I usually do the second workout on Thursday or Friday. If you are only accustomed to doing one but want to move up to two, try it every 2nd or 3rd week at first. Then eventually work up to 2 workouts every week.

Week 9 of Spring 2011 training. Now for the workout summary.
 
1. 3-10 x 1000m @I pace w/200m jog recovery. Rest should be 2-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running.

50 mpw: 6-7 x 1000m @I pace w/200m jog
45 mpw: 5-6 x 1000m @I pace w/200m jog
40 mpw: 5 x 1000m @I pace w/200m jog
35 mpw: 4-5 x 1000m @I pace w/200m jog
30 mpw: 4 x 1000m @I pace w/200m jog
25 mpw or less: 3 x 1000m @I pace w/200m jog

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

3. [Optional 2nd weekly workout Thurs/Fri] : 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


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

Running Around 3-7-11

This week we'll pick up the pace a little to work on running economy with some 400m repeats. For this workout, rest distance is equal to work distance. Both are 400m. R-pace is fast, but we don't want to run fast at the expense of good form. Concentrate on quick turnover, smooth strides, and staying relaxed - especially in the last 150m or so. It's better to back of the speed ever so slightly than to strain and flail to hit a particular time.

Week 8 of Spring 2011 training. Now for the workout summary.
 
1. 4-12 x 400m @R pace with 400m jog recovery. Volume (not including rest) should be 5% of your weekly mileage.

50 mpw: 10 x 400m w/400m jog recovery
45 mpw: 9 x 400m w/400m jog recovery
40 mpw: 8 x 400m w/400m jog recovery
35 mpw: 7 x 400m w/400m jog recovery
30 mpw: 6 x 400m w/400m jog recovery
25 mpw: 5 x 400m w/400m jog recovery
20 mpw or less: 4 x 400m w/400m jog recovery

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