Running Around 7.24.11

We'll continue this week with two options: one for those focusing on a mini training block for the mile race on Labor Day, and one for general racers.

For milers, we're going to do sets of 200m, 200m, 600m. It's similar to last week, but this week we'll switch the 600s so that the first 200m is at I pace and the final 400m is at proper R-pace. That's a progression from last week where we ran 400m at I pace and 200 at R-pace.  Rest is 200m jog following the 200s and 400m jog following the 600s. For example, if your R-pace is 90 seconds for 400m, your I pace is somewhere around 98 seconds for 400m. The full 600m would then take you around 2:19 (49s + 90s).

For a full set you'll run ... 200m @R  pace, 200m jog, 200m @R pace, 200m jog, 600m (with first 200m @I pace and the final 400m @R pace), 400m jog.

For general racers (non-milers), we're finally going to get started with the fall training cycle track workouts. Note that this cycle is geared to peak at or around the Autumnfest 8k on Thanksgiving. However, it should leave you in great racing shape during the month of November. We'll start with some short, quick stuff to work on turnover and running economy. It's actually very similar to the miler workout ... sets of 200m, 200m, 400m @R-pace with equal distance jog recovery. So the jogs are also 200m, 200m, 400m.

Drink lots, wear sunscreen.

Workout Summary

1. Pick one ...

A. Milers: 2-5 sets of ( 200m @R, 200m @R, 600m @I/R) with 200m jog recovery following 200s and 400m jog recover following 600s. Total distance for the hard running should be about 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 4 sets + 600m @I/R + 200m jog
45 mpw: 4 sets
40 mpw: 3 sets + 600m @I/R + 200m jog
35 mpw: 3 sets
30 mpw: 2 sets + 600m @I/R + 200m jog
<=25 mpw: 2 sets + 200m @R + 200m jog

B. General racers: Sets of (200m, 200m, 400m) @R pace. Recovery is equal distance jogs. Recommendations based on mileage:
50 mpw: 5 sets
45 mpw: 4 sets + 2x200m @R pace w/200m jog
40 mpw: 4 sets
35 mpw: 3 sets + 2x200m @R pace w/200m jog
30 mpw: 3 sets
25 mpw: 2 sets + 2x200m @R pace w/200m jog
<=20 mpw: 2 sets

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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 7.18.11

We'll continue this week with two options: one for those focusing on a mini training block for the mile race on Labor Day, and one for general racers.

For general racers (non-milers), last week of base+ workouts - a progression run of 6-10 miles (somewhere in the neighborhood of 60-80 minutes). The progression run is just a fancy way of saying that we're going to run the second half harder than the first. So whatever distance you run, start easy. Then do the last 30 minutes about 30-60 seconds faster than your regular easy run pace.

If you're a non-miler and you've been doing the summer track progression of workouts, then you can continue with that if you want.

For milers, we're going to do sets of 200m, 200m, 600m. Recall that a couple of weeks ago we did this with 400m as the long repeat. 600m @R pace is a tough effort, so we're going to ease into it by doing the first 400m at  I pace with the last 200m at proper R-pace. Rest is 200m jog following the 200s and 400m jog following the 600s. For example, if your R-pace is 90 seconds for 400m, your I pace is somewhere around 98 seconds for 400m. The full 600m would then take you around 2:23 (98s + 45s).

For a full set you'll run ... 200m @R  pace, 200m jog, 200m @R pace, 200m jog, 600m (with first 400m @I pace and the final 200m @R pace), 400m jog.

Drink lots, wear sunscreen.

Workout Summary

1. Pick one ...

A. Milers: 2-5 sets of ( 200m @R, 200m @R, 600m @I/R) with 200m jog recovery following 200s and 400m jog recover following 600s. Total distance for the hard running should be about 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 4 sets + 600m @I/R + 200m jog
45 mpw: 4 sets
40 mpw: 3 sets + 600m @I/R + 200m jog
35 mpw: 3 sets
30 mpw: 2 sets + 600m @I/R + 200m jog
<=25 mpw: 2 sets + 200m @R + 200m jog

B. General racers: Progression Run. 60-80 minutes duration: 30-50 minutes easy + 30 minutes hard (30-60 seconds faster per mile).

C. Summer track progression: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

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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 7.11.11

We'll continue this week with two options: one for those focusing on a mini training block for the mile race on Labor Day, and one for general racers.

For general racers (non-milers) it's still not time to hit the hard stuff. Let's continue a base+ workout - a progression run of 6-10 miles (somewhere in the neighborhood of 60-80 minutes). The progression run is just a fancy way of saying that we're going to run the second half harder than the first. So whatever distance you run, start easy. Then do the last 30 minutes about 30-60 seconds faster than your regular easy run pace.

If you're a non-miler and you've been doing the summer track progression of workouts, then you can continue with that if you want.

For milers, let's switch to pure & simple 400m repeats this week. You should be running these at or very near your mile race pace.

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A note on the heat: I'm sure you are aware that the temperature is predicted to be 97 tomorrow. Typically the hotest part of the day is between 4:30-6:30pm. Given those conditions, I recommend that you do not do a track workout tomorrow at 5:30 pm. Do it in the morning or put it off for later in the week. If you are running in the evening, then hit the greenway where it's cooler and shady. The high for Wednesday is supposed to be 9 degrees cooler. 88 is still hot, but closer to something we are all more acclimated to.

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Drink lots, wear sunscreen.

Workout Summary

1. Pick one ...

A. Milers: 4-10 x400m @R pace with 400m jog recovery. Total distance for the hard running should be about 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 7-8 x 400m
45 mpw: 6 x 400m
40 mpw: 5 x 400m
35 mpw: 4-5 x 400m
30 mpw: 4 x 400m
<=25 mpw: 3 x 400m

B. General racers: Progression Run. 60-80 minutes duration: 30-50 minutes easy + 30 minutes hard (30-60 seconds faster per mile).

C. Summer track progression: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

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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 7.3.11

We're done with pure base training.

Our training cycle usually focuses our fall training to peak during the month of November, and more specifically for Autumnfest 8k on Thanksgiving. Last year, we introduced a mini training block to focus on the Hal Canfield Memorial Mile on Labor Day. We'll still keep a long-term focus on November/Autumnfest, but we'll start with an (optional) mini-season that focuses on the mile. It takes place on Labor Day, and the course is favorable for fast times. It's a point-to-point that is essentially the first mile of the Dogwood 5k course.

The mile requires strength and running economy. That is what we typically work on during the first phase of training anyway, so this will fit well. However, the mile-specific workouts will probably get a little tougher than the usual early season stuff we do. So for the next 9 weeks, I'll give 2 workout options - one for mile focus and one for general racing.

This week, milers will hit the track for some 200m and 400m repeats. These will be at R-pace, so very close to your mile race pace. 

For general racers (non-milers) it's not quite time to switch to the hard stuff. I'll recommend a kind of base+ workout that introduces some speed with a progression run of 6-10 miles (somewhere in the neighborhood of 60-80 minutes). The progression run is just a fancy way of saying that we're going to run the second half harder than the first. So whatever distance you run, start easy. Then do the last 30 minutes about 30-60 seconds faster than your regular easy run pace.

If you're a non-miler and you've been doing the summer track progression of workouts, then you can continue with that if you want.

Drink lots, wear sunscreen.


Workout Summary: Week 1

1. Pick one ...

A. Milers: Sets of (200m, 200m, 400m) @R pace. Recovery is equal distance, so 200m following the 200m runs and 400m following 400m runs. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 5 sets
45 mpw: 4 sets + 2x200m @R pace w/200m jog
40 mpw: 4 sets
35 mpw: 3 sets + 2x200m @R pace w/200m jog
30 mpw: 3 sets
25 mpw: 2 sets + 2x200m @R pace w/200m jog
<=20 mpw: 2 sets
   
B. General racers: Progression Run. 60-80 minutes duration: 30-50 minutes easy + 30 minutes hard (30-60 seconds faster per mile).

C. Summer track progression: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

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

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