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.

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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