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.

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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