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