Running Around 1.22.12

Tough week for weather last Tuesday and Saturday. Hopefully it will be better this week. It looks like at least Tuesday should be dry!

We've got Calhoun's 10-miler is coming this week. If you haven't run it before, it's a challenging course, but it will help you prepare for the Knoxville Marathon course if that is on your radar for this Spring. And actually, if you take away the first and last miles, it's not so bad. We're going to stick with T-pace miles again this week. Keep them under control and don't race the workout. The goal of these is not to see how fast you can run. It's to see how steady and even you can run. Work on pacing; work on being consistent.

Workout Summary

A. 3-6 x 1600m @T pace with 60 seconds rest. Volume should be 10% of your weekly mileage.

B. Striders at least once this week 4-6x 100m.

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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.