Running Around 4.4.11

Great day for racing yesterday! I hope everyone ran well or at least enjoyed the crowds and festivities along the course. For those of you that volunteered and/or were out there cheering for runners, Thank you! We really appreciate it.

Personally, my legs are tired and sore, so I will not be ready to put in a quality workout tomorrow. If you are in the same boat, I would suggest waiting until later in the week to do a workout. I'll probably be ready by Thursday or Friday. If you jump in too soon after a hard race, you will likely setback your recovery while struggling through a sub-par workout. Take an easy few days; you've earned it.

With that in mind, we'll have two options this week. First for those recovering from yesterday's Knoxville Marathon races, an easy road run is recommended. I would say something in the neighborhood of 60-75 minutes max. So let's say 6-10 miles.

If you didn't run yesterday but were really inspired and motivated, and you're ready to hit the track, then let's do some more I-pace stuff. Either 1000s or 1200s depending on your pace. It's the same workout we did two weeks ago.

 Week 12 of Spring 2011 training. Now for the workout summary.
 
1a. Easy road run: 6-10 miles.

-or-

1b. 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 March 14th'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] :
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