Running Around 10.30.11

With the month of November nearly upon us, it's time to start doing workouts that focus on sharpening for races. The training cycle is designed for us to be in top shape throughout the month of November with a peak around Thanksgiving. With that in mind, we're going to start mixing in some R-pace stuff. Most of the remaining workouts will likely be a mix of paces.

Also, I've created a new Facebook group for Tuesday track workouts at Tom Black. We had/have an old group page, but Facebook says it's going to be archived, so I thought I would start fresh: https://www.facebook.com/groups/238523492872356/  ... Or you can search for Tom Black Track and that should find it. The goal is to have a medium where everyone can communicate with each other. You might want to post to see if anyone is running your pace or if someone in particular is planning to be there. You could let other people know about a weekend long run. I might use it to remind you of when there are on-campus events like basketball that will cause parking challenges, etc. Use it however you think is helpful to you or the group.

Workout Summary

A. Mix workout R/I/R paces. Recommendations based on weekly mileage:

50+ mpw: 4x200m @R pace with 200m jog + 4x1000m@I pace with 200m jog + 2x400m @R pace with 400m jog
45-50 mpw: 4x200m @R pace with 200m jog + 3x1000m@I pace with 200m jog + 2x400m @R pace with 400m jog
40-45 mpw: 3x200m @R pace with 200m jog + 3x1000m@I pace with 200m jog + 2x400m @R pace with 400m jog
35-40 mpw: 3x200m @R pace with 200m jog + 3x800m@I pace with 200m jog + 2x400m @R pace with 400m jog
30-35 mpw: 2x200m @R pace with 200m jog + 3x800m@I pace with 200m jog + 2x400m @R pace with 400m jog
<= 30 mpw: 2x200m @R pace with 200m jog + 2x800m@I pace with 200m jog + 2x400m @R pace with 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.

---

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 10.24.11

Sorry for the late delivery this week.

Last week of I-pace workouts, and it's essentially a repeat of last week. Next week we'll move on to sharpening and getting race-ready for the month of November by mixing in some R-pace 200s and 400s.

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 3:30 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.

---

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 10.17.11

If you ran and survived the Cross Knox 10-miler yesterday, give yourself a pat on the back. It was a beautiful day for running, but it was difficult day for racing. My race did not go as well as expected. Heat, sun, and a constant headwind will have that effect, I guess. I put a lot of effort into training for this race and thought I was very well-prepared. In my post-race lament, I was trying to figure how much was poor execution and how much was due to the conditions. Here are some quotes from Dr Jack Daniels on the subject. Note that the wind was 14 mph during the race.

"... by the time wind velocity is 10 to 15 miles per hour, the headwind increases the energy demand of running 10% to 17%"

"... the energy required to run a 6:00 mile against a fairly strong headwind (about 15 mph) is the same amount of energy required to run at 5:00 pace in calm air"

OK. Enough whining. On to the next one ..............

We're going to switch back to the bread & butter I-pace workout of 1200s this week. We'll drop the rest another notch to continue with the progression. It will be a max of 3:30. See workout A details below.

Last reminder ... 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 3:30 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.

---

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 10.9.11

I'm going to throw something new at you. If you do run it, let me know how it goes. Let's try a 2-mile acceleration run on the track. Each lap should be faster than the previous lap by 3 seconds. Your final lap should be at I-pace minus 2 seconds. To get your starting pace, add 19 seconds (per lap) to your I-pace number. So, if your I-pace is 81 seconds per lap, your laps might look something like this: 100, 97, 94, 91, 88, 85, 82, 79. This is tough mentally, so focus on the proper pace. That means taking it slow enough at the beginning. Then we'll add some T-pace stuff following to make up the correct amount of mileage. See workout A details below.

If you are targeting Cross Knox 10-miler, then this is race week. I'll suggest a mix of T-pace miles followed by some R-pace 400s as a tune-up. Again, see workout B details below. If you are not running Cross Knox, Mike Wortley is looking for volunteers. Go here to sign up http://www.volunteerspot.com/login/entry/1072345635048254053

Another reminder ... 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. 2-mile accerlation run - start your run at I-pace + 19 seconds per lap. Run each lap 3 seconds faster than the previous one. So your last lap is 2 seconds faster than I-pace. 3 minutes jog recovery to follow (400-600m). If you are running 30+ miles per week, then add miles at T-pace with 60 seconds rest in between:

50 mpw: 2-mile acceration run + 3 min jog recovery (400-600m) + 3x 1600m @T-pace with 60 seconds rest
40 mpw: 2-mile acceration run + 3 min jog recovery (400-600m) + 2x 1600m @T-pace with 60 seconds rest
30 mpw: 2-mile acceration run + 3 min jog recovery (400-600m) + 1600m @T-pace
25 mpw or less: 2-mile acceration run

B. 2-4 x 1600m @T pace w/60 seconds rest + 2x 400@R pace with 400m jog.

50 mpw: 4 x 1600m @T pace w/60 seconds rest + 2 x 400@R pace with 400m jog
40 mpw: 3 x 1600m @T pace w/60 seconds rest + 2 x 400@R pace with 400m jog
30 mpw: 2 x 1600m @T pace w/60 seconds rest + 2 x 400@R pace with 400m jog.

---

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 10.3.11

Ahhhh October ... the best running weather of the year in East TN! If you like it cool, run in the morning. If you like it warm, run in the afternoon. Lots of sun, mostly dry. Gotta love it.

We'll switch gears this week to get some variety. The T-pace workout is our primary. The secondary workout is the same I-pace workout we did last week.

If you are targeting Cross Knox 10-miler or a longer race this fall (e.g. half marathon or full marathon), then workout A is perfect, especially with a little less than 2 weeks until the race. If you're not targeting Cross Knox, this is still a great workout for any distance. If you've got something shorter coming up within the next 2 weeks, you can always add a couple of R-pace 400s at the end of the workout.

The final KTC training run for Cross Knox 10-miler will be Saturday, Oct 8 at 8:00 am at Bearden Elementary (aka the finish line). Check the KTC site for more details. 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

10/8*, 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. 3-6 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.

B. [Optional Thurs/Fri workout] 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

---

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