Running Around 2.12.12

This week, we'll run some hills. Hills are tough. But hill workouts are great for improving your strength and running economy. Besides, if you live and race in East Tennessee, you can't avoid the hills. Here is a full rundown on the hill workouts: http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html

Tuesday is Valentines Day, so many of us will have plans that are higher priority than track work. If you want to try to meet up on a different day, location, or time, try posting something on the Facebook group page to see if someone else has a compatible schedule. If you are doing this on your own, you don't need to use the Cherokee Blvd hill, although it is a great one for hill workouts. Just find a hill in your neighborhood that is about 1/4 mile long. The one at Cherokee is 0.3 miles.

The marathon training group resumes this Saturday - 8 am at Eddie's Health Shoppe in Suburban Plaza (where Barnes & Noble is locate). The route is typically through West Hills park & neighborhoods then out along the greenways all the way to Wynnsong theater.

Workout Summary

A. 4-10 x hill repeats. Recommendations based on weekly mileage ...
50 mpw: 8+ x hills
45 mpw: 7-8 x hills
40 mpw: 6-7 x hills
35 mpw: 5-6 x hills
30 mpw: 5 hills
0- 25 mpw: 4 hills

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.