Running Around 9.25.11

We'll take another step in the I-pace workout progression this week by keeping the pace the same but reducing the rest. Instead of 4 minutes max rest, we're going to drop the max rest to 3:45.

If you are targeting Cross Knox 10-miler or a longer race this fall (e.g. half marathon or full marathon), then make workout B your primary workout. If you are inclined to do two workouts per week, then pick one for Tuesday and one for Thursday, but A is the top priority for those targeting races shorter than 15k.

The next KTC training run for Cross Knox 10-miler will be Saturday, Oct 1 at 8:00 am at EarthFare. 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. Speaking of Cross Knox, Mike Wortley is looking for volunteers. Go here to sign up http://www.volunteerspot.com/login/entry/1072345635048254053

10/1,* EarthFare, 8 miles
10/8*, Bearden Elementary, 9 miles

A quick announcement ...  FARRAGUT RUNNERS MARKET is moving; on November 1st. They’ll be moving from their current location heading down the road about 1 ½ miles to Village Green Shopping center next to Fresh Market. So both Runner's Market locations will be near both of the Fresh Market locations! Easy to remember, right?
Runners Market
11533 Kingston Pike
Knoxville, TN 37934-3918

Workout Summary

A. 3-8 x 1200m (or 1000m) @I pace w/equal time jog recovery (200m-400m). Rest should not to exceed your interval time and should be limited to 3:45 minutes max. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage.

If you are running 1000s:

50 mpw: 6-7 x 1000m @I pace w/200m-400m jog
45 mpw: 5-6 x 1000m @I pace w/200m-400m jog
40 mpw: 5 x 1000m @I pace w/200m-400m jog
35 mpw: 4-5 x 1000m @I pace w/200m-400m jog
30 mpw: 4 x 1000m @I pace w/200m-400m jog
25 mpw or less: 3 x 1000m @I pace w/200m-400m jog

B. [Optional Thurs/Fri workout] 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.

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

• http://www.attackpoint.org/trainingpaces.jsp
• http://www.runningforfitness.org/calc/racepaces/rp

Running Around 9.19.11

More medium-length I-pace work this week, but we will start limiting the rest. Instead of matching work time and rest time, there will be a limit of 4 minutes maximum for the rest. It should still be plenty of time to recovery in between.

If you are targeting Cross Knox 10-miler or a longer race this fall (e.g. half marathon or full marathon), then make workout A your primary workout. If you are inclided to do two workouts per week, then pick one for Tuesday and one for Thursday, but A is the top priority.

The next KTC training run for Cross Knox 10-miler will be Saturday, Sept 24 at 8:00 am at UT Ag Campus. 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:

9/24, UT Ag Campus, 7 miles
10/1,* EarthFare, 8 miles
10/8*, Bearden Elementary, 9 miles

Workout Summary

A. 3-8 x 1200m (or 1000m) @I pace w/equal time jog recovery (200m-400m). Rest should not to exceed your interval time and should be limited to 4 minutes max. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage.

If you are running 1000s:

50 mpw: 6-7 x 1000m @I pace w/200m-400m jog
45 mpw: 5-6 x 1000m @I pace w/200m-400m jog
40 mpw: 5 x 1000m @I pace w/200m-400m jog
35 mpw: 4-5 x 1000m @I pace w/200m-400m jog
30 mpw: 4 x 1000m @I pace w/200m-400m jog
25 mpw or less: 3 x 1000m @I pace w/200m-400m jog

B. [Optional Thurs/Fri workout] 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.

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

• http://www.attackpoint.org/trainingpaces.jsp
• http://www.runningforfitness.org/calc/racepaces/rp

Running Around 9.17.11

This week's workout will be similar to last week's, but we will bump the distance up a little. Instead of 800m repeats, we'll do 1200m. However, if you cannot complete 1200m at your I pace in 5 minutes or less, then drop down to 1000m repeats instead. As with all I-pace workouts, the rest time must be less than or equal to the work time. So if you run your 1200m (or 1000m) in 4:30, then your rest time must be less than 4:30.

If you are targeting Cross Knox 10-miler or a longer race this fall (e.g. half marathon or full marathon), then do workout B listed below. Workout A is recommended for everyone else. If you are inclided to do two workouts per week, then pick one for Tuesday and one for Thursday.

The next KTC training run for Cross Knox 10-miler will be Saturday, Sept 17 at 8:00 am at Volunteer Landing. 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:

9/17, Volunteer Landing, 6 miles
9/24, UT Ag Campus, 7 miles
10/1,* EarthFare, 8 miles
10/8*, Bearden Elementary, 9 miles

Workout Summary

A. 3-8 x 1200m (or 1000m) @I pace w/equal time jog recovery (200m-400m). Rest should not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.

If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage.

If you are running 1000s:

50 mpw: 6-7 x 1000m @I pace w/200m-400m jog
45 mpw: 5-6 x 1000m @I pace w/200m-400m jog
40 mpw: 5 x 1000m @I pace w/200m-400m jog
35 mpw: 4-5 x 1000m @I pace w/200m-400m jog
30 mpw: 4 x 1000m @I pace w/200m-400m jog
25 mpw or less: 3 x 1000m @I pace w/200m-400m jog

B. [Optional Thurs/Fri workout] 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.

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

• http://www.attackpoint.org/trainingpaces.jsp
• http://www.runningforfitness.org/calc/racepaces/rp

Running Around 9.5.11

It was a fun race this morning in the pouring rain. No matter what the conditions, the miles is a hard, hard race. Now we'll move on and try to get everyone in sync for fall racing. I'll continue highlighting workouts for those who are targeting the Cross Knox 10-miler.

This is the point in the training cycle where we will switch primarily to workouts that target the V02 max system. That is, helping your body improve its ability to take in oxygen and deliver it to the muscles under the stress of racing conditions. We do that with medium-legth repeats in the 800-1200m range. With these workouts, the rest interval is extremely important. It's essential that you keep the rest interval to a time that is less than or equal to your work time. So if you are running an 800m repeat in 3:30, then your rest time cannot exceed 3:30. Over the next several weeks, we'll actually work to bring that rest time down even further.

Also, I'll be adding a second workout every week. This is an optional workout that is typically done on Thursday or Friday if you are the type of person that wants to do 2 workouts a week. If you've never done 2 workouts a week, try starting with doing it every other week for a while, then 2 out of every 3 weeks, etc. If you are racing, then you drop the second workout.

It's going to be the same workout for everyone this week (including Cross-Knoxers). 800m repeats with equal time jog recovery. Typically that means about half the distance (400m). If you cannot complete 400m in the alotted time, then cut it short. These will be done at I-pace. This is the first time during this training cycle that we've used I-pace, so be sure to plug a recent race result into the calculator linked at the bottom of this message. I-pace is very close to 5k pace, maybe 1-2 seconds per lap faster than 5k pace.

The next KTC training run for Cross Knox 10-miler will be Saturday, Sept 10 at 8:00 am at World's Fair 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:

9/10*, 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

I will not be at the track this week because I'll be out celebrating my son's 4th birthday..

Workout Summary

1. 4-10 x 800m @I pace. Recovery is a 200-400m jog. Rest time must be less than or equal to your work time. Recommendations based on mileage:
50 mpw: 8x800m
45 mpw: 7x800m
40 mpw: 6x800m
35 mpw: 5-6x800m
30 mpw: 5x800
<=25 mpw: 4x800m

2. [Optional Thurs/Fri workout] 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.

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

• http://www.attackpoint.org/trainingpaces.jsp
• http://www.runningforfitness.org/calc/racepaces/rp