Running Around 6•24•12 Week 5 • Summer Base 2012

We're continuing with our Summer base training period, so that means easy running on the roads or greenways. This is our 5th week of Summer base mileage. Hopefully you're extending your mileage a little each week. My suggestion is for 6-10 miles on Tuesdays during base mileage. 60 to 75 minutes is a good guideline if you're going by time. If you have already taken a week off and done 4 weeks of base mileage, then it's OK to start adding in some other types of faster running. I like progression runs where the first half is a relaxed pace, and then you pick it up for the second half. I'll add this to the official training options in two weeks, but feel free to mix it up a little if you are getting tired of pure base miles. If you like turning left instead of road runs, here is the official off-season base track training plan: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html Joe Jackson, race director for Carter Mill 10k, sent me the following. Please reply directly to him at jjacksonruns@gmail.com if you can help: "I am asking for volunteers for the 29th Carter Mill 10K Splash.  The race is Saturday July 21 @ 7:30 am.  I need volunteers starting at 6:30 am.  The race runs in the Carter Community; starts and finishes at the Carter Mill Pool.  I need a few skilled volunteers.  For the most part it is OJT (on the job training).  Yes if you are running the race I can use your help as well before or after you run a PR.  If you can help I would be very grateful, just reply to this e-mail and let me know.  If you know of some others ( persons or groups)  that you can get to help please forward this email to them.  All volunteer job will be concluded by 10 am or close to that time." Finally, this is a time of year when many of us are taking time off or are going on vacation, etc. The Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout. WORKOUT SUMMARY 1. Rest week or road run 2. Maintenance mode or low intensity DETAILS Seek shade and an easy pace on the greenways. Check out the Summer track progression USE THESE LINKS TO FIND YOUR TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.panix.com/~elflord/vdot.html    http://www.runningforfitness.org/calc/racepaces/rp

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Running Around 6•17•12 Week 4 • Summer Base 2012

Happy Father's Day to all of the Dads out there !! We're continuing with our Summer base training period, so that means easy running on the roads or greenways. This is our 4th week of Summer base mileage. Hopefully you're extending your mileage a little each week. My suggestion is for 6-10 miles on Tuesdays during base mileage. 60 to 75 minutes is a good guideline if you're going by time. If you like turning left instead of road runs, here is the official off-season base track training plan: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html A reminder, I will not be at the track during the month of June. I will be with my son doing Summer track on Tuesdays and Thursdays. So please help any newer runners that have joined us or show up in my absence. Finally, this is a time of year when many of us are taking time off or are going on vacation, etc. The Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout. WORKOUT SUMMARY 1. Rest week or road run 2. Maintenance mode or low intensity DETAILS Seek shade and an easy pace on the greenways. Check out the Summer track progression USE THESE LINKS TO FIND YOUR TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.panix.com/~elflord/vdot.html    http://www.runningforfitness.org/calc/racepaces/rp

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Running Around 6•12•12 Week 3 • Summer Base 2012

Sorry this is so late this week!! We're continuing with our Summer base training period, so that means easy running on the roads or greenways. This is our 3rd week of Summer base mileage. Hopefully you're extending your mileage a little each week. My suggestion is for 6-10 miles on Tuesdays during base mileage. 60 to 75 minutes is a good guideline if you're going by time. When it's hot, out & back on the 3rd creek greenway is mostly shady. You can get 8 (round trip) if you go a little past Earth Fare. I can't remember the exact turn-around point, so use your garmin if you have one. A good 10-mile route is down 3rd creek to Earth Fare then around to Cherokee Blvd and back on the greenway (also known as the Nellie 10). If you turn down Kingston Pk on the way back instead of the greenway, the route is closer to 15k (aka the Brown 10). A final suggestion is out & back along Neyland Dr past Calhoun's. If you're looking for a track fix instead of road runs, here is the official off-season base training plan: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html A reminder, I will not be at the track during the month of June. I will be with my son doing Summer track on Tuesdays and Thursdays. So please help any newer runners that have joined us or show up in my absence. Finally, this is a time of year when many of us are taking time off or are going on vacation, etc. The Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout. WORKOUT SUMMARY 1. Rest week or road run   2. Maintenance mode or low intensity   DETAILS Seek shade and an easy pace on the greenways.   Check out the Summer track progression       USE THESE LINKS TO FIND YOUR TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.panix.com/~elflord/vdot.html    http://www.runningforfitness.org/calc/racepaces/rp

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Running Around 6•3•12 Week 2 • Summer Base 2012

We're continuing with our Summer base training period, so that means easy running on the roads or greenways. The purpose of base training is to build mileage slowly and intelligently over a period of weeks. By limiting the intensity of training during this period, our bodies can adapt more easily to the stress of adding mileage. One of the best ways to improve your base is to increase your running frequency. I've put together some guidelines here ... http://trackworkouts.blogspot.com/2008/06/running-frequency-progression.html Despite the great weather this week, it's not typical for Summer in East TN. It's usually really starting to get hot. That's one of the reasons why we do base work this time of year. That is not a scenario that's conducive to quality work on the track. The base phase is also a great time to refocus on often-neglected aspects of our training like core strength. Core doesn't mean abs. It means abs, hips, glutes and back too. Here is an excellent site for core strength info http://www.ronjones.org/Handouts/index.htm. There is a series of videos on core strength at http://runningtimes.com/Article.aspx?ArticleID=16625. And lots of good articles written by Mick Larrabee (from past editions of Footnotes columns) on a variety of subjects like strength training and core at http://www.optimalperformanceinc.com/articles.html. If you despise road runs and need a track fix, here is the official off-season base training plan: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html A reminder, I will not be at the track during the month of June. I will be with my son doing Summer track on Tuesdays and Thursdays. So please help any newer runners that have joined us or show up in my absence. Finally, this is a time of year when many of us are taking time off or are going on vacation, etc. The Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout. WORKOUT SUMMARY 1. Rest week or road run   2. Maintenance mode or low intensity   DETAILS Seek shade and an easy pace on the greenways.   Check out the Summer track progression       USE THESE LINKS TO FIND YOUR TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.panix.com/~elflord/vdot.html    http://www.runningforfitness.org/calc/racepaces/rp

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