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

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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