Running Around 3•25•12 Week 17 • Spring Training 2012

We're one week out from the Covenant Health Knoxville Marathon! I know many of us are planning on running one of the 5k, 1/2 marathon, marathon or relay events. With that in mind, we're going to do a little min-sharpening workout this week with a mix of T and R paces. The key to this workout is keeping it relaxed and under control. Shoot for the proper paces, but don't kill yourself to hit a split. You don't want to leave too much on the track. We'll have an extra day of recovery with a Sunday race, but better to back off to 90% and be relaxed than struggle and strain to hit a specific number. If you are not running, please consider volunteering on Saturday or Sunday. Here is a page where you can choose your assignment. http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=202269 ... Look for those without a zero in the available column. Looks like a lot of help is still needed for the Kids' run on Saturday. If you've never volunteered for a kids event, it is totally fun and an inspiration to watch. It will definitely get you fired-up to run on Sunday. WORKOUT SUMMARY 1. 2-3x 1600m @T   w/60s + 2-4x 400mx @R w/400m jog recovery   2. Race  or Hilly Road Run   3. Striders DETAILS Recommendations based on weekly mileage ... 50 mpw: 3x1600m @T w/ 60s rest + 4x400m @R w/400m jog 45 mpw: 3x1600m  @T  w/ 60s rest + 3x400m @R w/400m jog 40 mpw: 2-3x1600m @T w/ 60s rest + 2x400m @R w/400m jog 30-35 mpw: 2x1600m @T w/ 60s rest + 2x400m @R w/400m jog 0-25 mpw: 2x1200m @T w/ 60s rest + 2x400m @R. Note 1200s instead of 1600s   • This is an optional 2nd workout for Thurs/Fri if you are not racing on the weekend  • Find a route that will take about an hour to run with 6-8 hills of varying length. Run the hills hard - like you would during a hill repeat workout. Relax on the downhills and the flats.   At least once this week 4-6x 100m     USE THESE LINKS TO FIND YOUR TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.runningforfitness.org/calc/racepaces/rp

unsubscribe from this list | update subscription preferences

Running Around 3•20•12 Week 16 • Spring Training 2012

We'll take a break from the 1200s this week and do something a little different. The main part of the workout will be a 2-mile acceleration run where each lap gets faster than the previous by 4 seconds. The final lap should be at R-pace. So, find your R-pace using the vdot link at the end, and add 28 seconds. That is the pace for your first lap. For example, if your R-pace is 85 seconds (per 400m), then you start at 113 seconds for the first lap. Your lap times should be: 113, 109, 105, 101, 97, 93, 89, 85. It's a challenge mentally and physically. The first couple of laps will seem too easy, but keep in mind that you have speed up. If you go to fast early, you'll pay for it later. Don't worry about hitting the exact numbers, just try to get as close as you can. To add some volume to the workout, we'll do a 1-2x 1600m @T pace before the acceleration run. For marathoners, do this at your goal pace. For everyone else, do this at T-pace. If your weekly mileage is under 35, do 1 mile. Everyone above 35 should do 2. Jog 400m for recovery before the acceleration run. This is not a workout we do often, so let me know if you have any questions. The final marathon training run on 3/24 will be at Lululemon (129 South Gay Street). Hope to see you there. WORKOUT SUMMARY 1. 1-2x 1600m @T  w/60s + 400m jog + 2-mile acceleation run   2. 3-8x 1200m @I pace  w/200-400m jog recovery   3. Striders DETAILS • Run 2x 1600m @T if over 35 mpw with 60s rest in between. 1x 1600m @T pace if under 35 mpw. • 400m jog to recover • 2-mile continuous run. Start at (R-pace + 28 seconds) per lap. Each lap gets faster than the previous by 4 seconds. The final lap should be at R-pace.   • This is an optional 2nd workout for Thurs/Fri  • Rest should be 3-5 minutes not to exceed your interval time. 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 (e.g. 4x 1200m for 40 miles per week). You can probably jog a full 400m for rest, but it's OK to do 300m or 200m if that's all the ground you can cover in your allotted time. Keep the rest time under 4 minutes this week no matter how long the repeats take. Recommendations for 1000s based on weekly mileage ... 50 mpw: 6-7 x 1000m @I pace w/200m jog 45 mpw: 5-6 x 1000m @I pace w/200m jog 40 mpw: 5 x 1000m @I pace w/200m jog 35 mpw: 4-5 x 1000m @I pace w/200m jog 30 mpw: 4 x 1000m @I pace w/200m jog 25 mpw or less: 3 x 1000m @I pace w/200m jog   At least once this week 4-6x 100m     USE THESE LINKS TO FIND YOUR TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.runningforfitness.org/calc/racepaces/rp

unsubscribe from this list | update subscription preferences

Running Around 3•11•12 Week 15 • Spring Training 2012

More 1200m repeats again this week. We'll keep the restriction that if you can't do 1200m in 5 minutes or less, drop down to 1000m instead. If you're just a few seconds over but really close to 5 minutes, it's OK to do the 1200s if you want to. I'm adjusting the rest, though. The absolute maximum rest is now 4 minutes, which should still be plenty of time for everyone. Again, recovery time is very important. It has to be less than your work time. You can definitely do a 200m jog. You may be able to squeeze in a 300m or 400m jog if you want to add a little extra mileage or don't like standing around waiting for the clock. Remember that the rest duration must be less than or equal to the time you've spent running hard. The absolute maximum rest should be 4 minutes. If you are running the marathon or half, you might consider doing the alternate (T-pace) workout instead. Choose whichever workout you think will suit you the best. Don't choose whichever is easier. If you're feeling sluggish, though, stick with the I-pace. Ask me if you're not sure. The next marathon training run on 3/17 will be at Thackston School. It's at the corner of Lake Ave and 21st Street just south of Cumberland on the edge of campus. They will also have a water stop near Mellow Mushroom on race day. Founded in 1920, Thackston School is the oldest private school in Knoxville. My older son is in 1st grade there, and he loves it. If you know someone looking for a great school, you can get more information at http://thackstonschool.com/. They also have preschool, pre-K, and Summer camp programs. WORKOUT SUMMARY 1. 3-8x 1200m @I pace  w/200-400m jog recovery   2. 3-5x 1600m @T pace  w/60 seconds rest   3. Striders DETAILS Rest should be 3-5 minutes not to exceed your interval time. 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 (e.g. 4x 1200m for 40 miles per week). You can probably jog a full 400m for rest, but it's OK to do 300m or 200m if that's all the ground you can cover in your allotted time. Keep the rest time under 4 minutes this week no matter how long the repeats take. Recommendations for 1000s based on weekly mileage ... 50 mpw: 6-7 x 1000m @I pace w/200m jog 45 mpw: 5-6 x 1000m @I pace w/200m jog 40 mpw: 5 x 1000m @I pace w/200m jog 35 mpw: 4-5 x 1000m @I pace w/200m jog 30 mpw: 4 x 1000m @I pace w/200m jog 25 mpw or less: 3 x 1000m @I pace w/200m jog   • This is an optional 2nd workout for Thurs/Fri  • Run 1 for each 10 miles of weekly mileage (e.g. 4x 1600m for 40 miles per week).   At least once this week 4-6x 100m     USE THESE LINKS TO FIND YOUR TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.runningforfitness.org/calc/racepaces/rp

unsubscribe from this list | update subscription preferences

Running Around 3•3•12 Week 14 • Winter Training 2012

This week's workout is very similar to last week. We'll bump the distance up from 800m to 1200m. I'm also adding a restriction that if you can't do 1200m in 5 minutes or less, drop down to 1000m instead. If you're just a few seconds over but really close to 5 minutes, it's OK to do the 1200s if you want to. Again, recovery time is very important. It has to be less than your work time. You can definitely do a 200m jog. You may be able to squeeze in a 300m or 400m jog if you want to add a little extra mileage or don't like standing around waiting for the clock. Remember that the rest duration must be less than or equal to the time you've spent running hard. The absolute maximum rest should be 5 minutes. WORKOUT SUMMARY 1. 3-8x 1200m @I pace  w/200-400m jog recovery 2. 3-5x 1600m @T pace  w/60 seconds rest 3. Striders DETAILS Rest should be 3-5 minutes not to exceed your interval time. 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 (e.g. 4x 1200m for 40 miles per week). You can probably jog a full 400m for rest, but it's OK to do 300m or 200m if that's all the ground you can cover in your allotted time. Recommendations for 1000s based on weekly mileage ... 50 mpw: 6-7 x 1000m @I pace w/200m jog 45 mpw: 5-6 x 1000m @I pace w/200m jog 40 mpw: 5 x 1000m @I pace w/200m jog 35 mpw: 4-5 x 1000m @I pace w/200m jog 30 mpw: 4 x 1000m @I pace w/200m jog 25 mpw or less: 3 x 1000m @I pace w/200m jog • This is an optional 2nd workout for Thurs/Fri  • Run 1 for each 10 miles of weekly mileage (e.g. 4x 1600m for 40 miles per week). At least once this week 4-6x 100m USE THESE LINKS TO FIND YOUR TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.runningforfitness.org/calc/racepaces/rp