Running Around 8.28.11

Good to see some more new faces again last week. We've had more women than men lately, and I hope that continues. That makes for good groups that can work together.

For everyone who is not racing the mile in about a week, we'll go back to some tempo miles this week. That will serve you well for any of the upcoming fall races including Cross Knox, the trail race at Norris this week or those races a little further out.

For anyone targeting the Hal Canfield Mile coming up on Labor Day, I've got some ideas ....... I'll list a mile workout below, but I'll recommend doing it on Thursday to shift the schedule to match the Monday race. If you want to do it on Tuesday, that's fine too. In either case, I'll list a very light tune-up workout for Saturday. Personally, I'm going to do a long run from the track on Tuesday. That will be similar to a Saturday long run shifted to match the schedule for the Monday mile race. I hope that makes sense. If not, send me an email or talk to me at the track.

Another quick pace review ... I use Jack Daniels' notation for workout paces. This week we are running T pace, which is the slowest of the track workout paces. That also means it has the shortest rest interval. It's close to the pace you could race for an hour. Typically this is around 30s per mile slower than 5k pace. In order to find your personal T-pace, look at the bottom of this message for the links. You can plug in a recent race result, and it will return your proper training paces (R, I and T). Do that before you come to the track so you know your proper pace for the workout. It's important to use a recent race result and not your upcoming race goal. The paces target your current fitness level.

A reminder that next KTC training run for Cross Knox 10-miler will be Saturday, Sept 3 at 8:00 am at Tyson Park. Check the KTC site for more details. Here is the full upcoming schedule. Keep in mind that you can always run longer (or shorter) than the posted distance:

9/3*, Tyson Park, 4 miles
9/10*, Worlds Fair Park, 5 miles
9/17, Volunteer Landing, 6 miles
9/24, UT Ag Campus, 7 miles
10/1,* EarthFare, 8 miles
10/8*, Bearden Elementary, 9 miles

Drink lots, wear sunscreen, respect the heat.

Workout Summary

1. Choose one ....

A. Milers : 4x400m @R pace w/90s rest + 1/2 mile easy + 1 mile @T pace. You can jog the 90 second rest or just get some water, stretch, etc. If you want more mileage, add another T-pace mile at the beginning.

B. Cross Knox and General Racers: 3-6 x 1600m @T pace with 60 seconds rest. Volume should be 10% of your weekly mileage. That means 1 repeat for each 10 miles of weekly mileage. Minimum of 3 miles for everyone.

2. Special weekend tune-up for milers: 3x200m @R pace with 200m jog. This should be a very relaxed R-pace. Concentrate on being really efficient. Pace is largely irrelevant, the R is just a guideline. Stride them out and keep it light.

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Plug in a recent race result to get your training paces here ...

• http://www.panix.com/%7Eelflord/vdot.html (if this one doesn't work, use the one below)
• http://www.attackpoint.org/trainingpaces.jsp
• http://www.runningforfitness.org/calc/racepaces/rp