Running Around 11.21.11

Only a few days left until Autumnfest 8k on Thanksgiving. This will mark the end of our Fall training cycle. You guys have been putting in the work and training hard, if you are running in Knoxville or at some other "Turkey Trot" ... get out there an run fast!!

With a Thursday race, I recommend just some easy running on Tuesday. A few striders (5-6 x100m) or 2-3 easy 200s is the most I would do. With that in mind, we will not have a formal workout planned for Tuesday. If you want to coordinate with someone else to run this week, then post a message on the Facebook group page (link at the bottom of this message).

If you are not racing on Thursday, then pick your favorite workout from the past month and do that one. You can see all of the past workouts at http://trackworkouts.blogspot.com/

With the end of the training cycle, it's best to take some time off to rest and recuperate. Typically this means some time off from running. Cross training can be done, but it's not a requirement. Anywhere from 7-10 days is an appropriate amount. We use a periodized approach to training, and REST is a very important part of that. You can't be running at your best all the time, so we pick a few times during the year to be in peak shape and build a training schedule around those. After some down time, we start back up with base training. So over the next month or so we'll continue meeting at the track for easy road/greenway runs. I'll also have an off-season track plan for those who want to do something other than easy running.

However, I realize not everyone is on the same schedule. If you're still racing, pick any of the workouts from the past month to keep in going for a few weeks. Again, I'll recommend the Facebook group for correspondence with your fellow runners to see who is doing what & when.

Workout Summary

A. 5-6 easy striders (100m) or 2-3 easy 200m runs with 200m jog recovery.

B. [Alternate if not racing] Choose your favorite workout from the past month. See http://trackworkouts.blogspot.com/

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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

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  Join the Tuesday Track Workouts at Tom Black Track group on Facebook.