Running Around 5.30.11

Happy Memorial Day!

I hope everyone enjoyed the extra buzz around Expo this year. In case you missed it, WATE did an amazing job covering the race live on TV!! If you appreciate their sponsorship and coverage of the race, you might want to send them an email, post on their facebook page, or send out a tweet expressing your thanks. If you missed the coverage, you can check it out online at: http://www.wate.com/category/211706/knoxville-track-club-expo-100005k

Expo was the peak race for our Spring training cycle. With the end of the training cycle, it's best to take some time off to rest and recuperate. Typically this means some time off from running. Cross training can be done, but it's not a requirement. Anywhere from 7-10 days is an appropriate amount.

We use a periodized approach to training, and REST is a very important part of that. You can't be running at your best all the time, so we pick a few times during the year to be in peak shape and build a training schedule around those.

After some down time, we start back up with base training. So the next month or so is going to be easy road/greenway runs.

However, I realize not everyone is on the same schedule. So if you're still racing, pick your favorite workout from the month of May to stay sharp.

If you just want to continue with track work for maintenance, here is the official summer training plan.
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

Finally, I will not be at the track during the month of June. I will be with my son doing KTC youth athletics on Tuesdays and Thursdays. So please help any newer runners that have joined us or show up in my absence.

Workout Summary

1. Pick one ...
     a. Rest week or road run
     b. If you're still racing, pick your favorite workout from the month of May.
     c. Maintenance mode or low intensity:

Use a recent race to get your training paces here ...

• http://www.panix.com/%7Eelflord/vdot.html
• http://www.runningforfitness.org/calc/racepaces/rp

Running Around 5-23-11

5 more training days until Expo, so this week we'll do a final tune-up workout. If you keep to the prescribed paces, you should finish the workout feeling invigorated instead of fatigued. Given the quality of the workouts we've completed this Spring, this one should feel surprisingly easy.

You might want to set your DVRs to channel 6 for Saturday morning. They are going to cover Expo live. I heard from a guy that works there that they are really going all out. They've discussed remotes at as many as 3 locations on the course as well as potentially having a camera in the lead vehicle. He also mentioned a wrap-up following the race, but I don't know if that's going to be during the live coverage or during their regular newscasts.

I'm going to list the maximum you should do based on weekly mileage. Feel free to cut it down based on how you are feeling. We're going to do a combination of 1200s at T-pace followed by some 400s and/or 200s at R-pace.

I would also recommend doing some striders on Thursday or Friday as well. If you're feeling ambitious, you could do as much as 2-4x 200m at a very relaxed, nearly R-pace effort (200m jog recovery) on Thursday.

We haven't had the best weather for workouts this Spring, but that's just going to make everyone tougher. Remember all of the hard work you've put in when it gets tough near the end of the race. Use that to remind yourself that you're stronger than the person running next to you. Run fast and have fun!

Workout Summary

1. Mix ... 1-3 x 1200m @T pace w/60 seconds rest + 1-2 x 400@R pace with 400m jog + 1-4 x 200@R pace with 200m jog.

Recommendations based on weekly mileage:
45+ mpw: 3x1200@T w/60s + 2x400m@R w/400m jog + 3x200@R w/200 jog
40 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 3x200m@R w/200m jog
35 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 2x200m@R w/200m jog
30 mpw: 2x1200@T w/60s + 1x400m@R w/400m jog + 2x200m@R w/200m jog
<= 25 mpw: 1200@T w/60s + 1x400m@R w/400m jog + 3x200m@R w/200m jog

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

3. [Optional 2nd weekly workout Thurs/Fri] :
Striders or ...
2-4 x 200m @R pace with 200m jog recovery. Make this a very relaxed effort. Back off true R pace by 1-3 seconds per 200m.

Use a recent race to get your training paces here ...

• http://www.panix.com/%7Eelflord/vdot.html
• http://www.runningforfitness.org/calc/racepaces/rp

Running Around 5.16.11

The goal for this week is efficiency and economy. Keep good form and run fast with efficiency. Let's do sets of 800m @I pace, 2x 400m @R pace. Since it's getting late in the season, we'll have plenty of rest with 400m jog following all repeats. So a full set is 800m @I + 400m jog + 200m @R + 400m jog + 200m @R + 400m jog.

I won't be there this week. Instead I'll be at my son's kindergarten graduation ceremony! I'll be back to the track next week.

Week 17 of Spring 2011 training. Now for the workout summary.

1. Sets of (800m @I, 400m@R, 400m @R pace) with 400m jog recoveries. Recommendations based on weekly mileage:



50 mpw = 2 sets + 800m @I + 400m @R  (400m jog recovery for all)
45 mpw = 2 sets + 800m @I  (400m jog recovery for all)
40 mpw = 2 sets + 400m @R  (400m jog recovery for all)
35 mpw = 2 sets   (400m jog recovery for all)
30 mpw = 1 set + 800m + 400m @R (400m jog recovery for all)
25 mpw = 1 set + 800m @I  (400m jog recovery for all)
20 mpw = 1 set + 400m @R (400m jog recovery for all)


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

3. [Optional 2nd weekly workout Thurs/Fri] :
Race or ...
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 5.1.11

I always feel like Dogwood kicks off the real heart of the Spring racing season. Plenty of races are available over the next month, and your fitness should be getting close to peak. Now is the time to take advantage of all the hard work we've been doing. Get out there and race!

This week we're going to work on race-specific strength - either 800m or 1000m repeats (depending on your speed) at halfway between T & I paces. For example, if your T pace per lap if 100 seconds and your I pace per lap is 80 seconds, then this workout would be run at 90 seconds per lap. Rest will be short - 200m in 90 seconds with some adjustments allowed based on pace. So please read the details. I'll bring a print out with me to the track for anyone who needs it.

Distance adjustments: If your time to run 1000m at this pace exceeds 5 1/2 minutes, then run 800m repeats instead.

Time adjustments: If your time exceeds 4:30, take 90-100 seconds rest. If your time exceeds 5:00, take 90-120 seconds rest. If your time exceeds 5:30, take 90-120 seconds rest.  Maximum rest is 2 minutes. If jogging 200m in less than 2 minutes is too fast, then shorten the jog distance to 100m.

Week 16 of Spring 2011 training. Now for the workout summary.

1. 4-8 x 1000m @I/T pace with 200m jog in 90-120 seconds. Recommendations based on weekly mileage:

50+ mpw: 7-8x1000
40-50 mpw: 6-7x1000
30-40 mpw: 5-6x1000
30 mpw or less: 4x1000

or adjustments for 800m runners:

45-50 mpw: 8-9x 800m
40-45 mpw: 7-8x 800m
35-40 mpw: 6-7x 800m
25-30 mpw: 5-6x 800m
25 mpw or less: 4-5x 800m

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

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