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.