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