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