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.

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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