Running Around 7•30•12 Week 12 • Summer 2012

First order of business ... Bobby Glenn asked me to tell everyone about the Bobcat Blast 5k that is taking place on Aug 25. It starts at Central HS and runs through the surround neighborhoods of Fountain City. If I'm not out of town, I will be running since it is on roads I run almost every day. An application is available on the KTC site. Another item from Bobby is that he is looking for an assistant coach to help him out with the middle school program at Gresham. The middle school cross program will be starting soon and there is also a track program in the Spring. He is also working to get elementary programs started in North Knox; Shannondale and Sterchi have already shown interest, so there will likely be additional opportunities to coach there. If you're interested in coaching or just working with kids, this is a great opportunity. Bobby ran for UT and has coached kids at all levels. You may also know him as the race director for the Big South Fork trail run as well as volunteering and directing some of the newer KTC trail races. He would be a great mentor for someone getting started in coaching. If interested, you can email Bobby at BGRUNS@comcast.net. Next item ... Recovery week. Your body needs rest. In fact, it's an essential part of the training process. You make progress & gain fitness by adapting to specific training loads. However, if you are building and building and building and accumulating fatigue, you don't give body an opportunity to make that adaptation. It's simply breaking down. With that in mind, I recommend taking a recovery week on occasion. It can be every 4 weeks, 6 week, 8 weeks, or just when you need it. 6 weeks usually works well for me, but you need to be introspective and ask yourself whether or not you need it. For me a recovery weeks means lower mileage, shorter long run, and sometimes fewer running days. I might drop my mileage anywhere from 10-20% and keep my long run at 10 miles or less (down from 14-15). We will keep going with the (optional) mini training block to focus on the Hal Canfield Memorial Mile on Labor Day.  Let's do 400m repeats at R-pace with equal distance jog for recovery. For general racers (non-milers) it's still not quite time to switch to the hard stuff. I'll recommend a progression run of 6-10 miles (somewhere in the neighborhood of 60-80 minutes). The progression run is just a fancy way of saying that we're going to run the second half harder than the first. So whatever distance you run, start easy. Then do the last 30 minutes about 30-60 seconds faster than your regular easy run pace. If you're a non-miler and you've been doing the summer track progression of workouts, then you can continue with that if you want. WORKOUT SUMMARY - CHOOSE ONE 1. (Non-Milers) Progression Run   2. (Milers) 5-10 x 400m @R pace   3. Maintenance mode or low intensity   DETAILS   60-80 minutes total. 30-40 mins easy followed by 30 mins at an elevated pace. 30 secs/mile faster is a good place to start for pace.   Recovery is equal distance, so 400m. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage: 50 mpw: 10 x 400m @R pace w/400m jog 45 mpw: 9 x 400m @R pace w/400m jog 40 mpw: 8 x 400m @R pace w/400m jog 35 mpw: 7 x 400m @R pace w/400m jog 30 mpw: 6 x 400m @R pace w/400m jog <=25 mpw:5 x 400m @R pace w/400m jog   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 7•23•12 Week 9 • Summer 2012

We will continue with an optional mini training block to focus on the Hal Canfield Memorial Mile on Labor Day.  That means more fast and short repeats. This week, we'll do 200m repeats at R-pace. I'll include a bonus 800m at the end that should be run between R and I paces. So, if your R pace is 90 seconds for 400m and your I-pace is 98 seconds for 400m, then you should run the 800m at 94-second per 400 pace. For general racers (non-milers) it's still not quite time to switch to the hard stuff. I'll recommend a progression run of 6-10 miles (somewhere in the neighborhood of 60-80 minutes). The progression run is just a fancy way of saying that we're going to run the second half harder than the first. So whatever distance you run, start easy. Then do the last 30 minutes about 30-60 seconds faster than your regular easy run pace. If you're a non-miler and you've been doing the summer track progression of workouts, then you can continue with that if you want. WORKOUT SUMMARY - CHOOSE ONE 1. (Non-Milers) Progression Run   2. (Milers) 6-20 x 200m @R pace + (optional) 1 x 800m @R/I pace   3. Maintenance mode or low intensity   DETAILS   60-80 minutes total. 30-40 mins easy followed by 30 mins at an elevated pace. 30 secs/mile faster is a good place to start for pace.   Recovery is equal distance, so 200m. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage: 50 mpw: 12-20 x 200m @R pace w/200m jog 45 mpw: 10-18 x 200m @R pace w/200m jog 40 mpw: 10-16 x 200m @R pace w/200m jog 35 mpw: 8-14 x 200m @R pace w/200m jog 30 mpw: 8-12 x 200m @R pace w/200m jog <=25 mpw: 6-10 x 200m @R pace w/200m jog Optional 800m @R/I pace means pace should be half way between R and I pace.   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 7•16•12 Week 8 • Summer 2012

We're done with pure base training. Our training cycle usually focuses our fall training to peak during the month of November, and more specifically for Autumnfest 8k on Thanksgiving. A couple of years ago, we introduced a mini training block to focus on the Hal Canfield Memorial Mile on Labor Day. We'll still keep a long-term focus on November/Autumnfest, but we'll start with an (optional) mini-season that focuses on the mile. It takes place on Labor Day, and the course is favorable for fast times. It's a point-to-point that is essentially the first mile of the Dogwood 5k course. The mile requires strength and running economy. That is what we typically work on during the first phase of training anyway, so this will fit well. However, the mile-specific workouts will probably get a little tougher than the usual early season stuff we do. So for the next several weeks, I'll give 2 workout options - one for mile focus and one for general racing. This week, milers will hit the track for some 200m and 400m repeats. These will be at R-pace, so very close to your mile race pace.  For general racers (non-milers) it's not quite time to switch to the hard stuff. I'll recommend a progression run of 6-10 miles (somewhere in the neighborhood of 60-80 minutes). The progression run is just a fancy way of saying that we're going to run the second half harder than the first. So whatever distance you run, start easy. Then do the last 30 minutes about 30-60 seconds faster than your regular easy run pace. If you're a non-miler and you've been doing the summer track progression of workouts, then you can continue with that if you want. Drink lots, wear sunscreen. 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 - CHOOSE ONE 1. (Non-Milers) Progression Run   2. (Milers) Sets of (200m, 200m, 400m) @R pace   3. Maintenance mode or low intensity   DETAILS   60-80 minutes total. 30-40 mins easy followed by 30 mins at an elevated pace. 30 secs/mile faster is a good place to start for pace.   Recovery is equal distance, so 200m following the 200m runs and 400m following 400m runs. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage: 50 mpw: 5 sets 45 mpw: 4 sets + 2x200m @R pace w/200m jog 40 mpw: 4 sets 35 mpw: 3 sets + 2x200m @R pace w/200m jog 30 mpw: 3 sets 25 mpw: 2 sets + 2x200m @R pace w/200m jog <=20 mpw: 2 sets   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 7•8•12 Week 7 • Summer Base 2012

We're continuing with our Summer base training period, including some unstructured intensity into the mix with progression runs. A progression run simply means that you're starting easy and then picking up the pace part way through the run. 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. Let's make the progression run 30 minutes of easy running followed by 30 minutes at a faster pace. Notice that I didn't give you a specific pace (e.g. T, R, I). Just go by feel. The only real requirement is that the second half is faster than the first half. If you need something more specific, try dropping the pace by about 30 sec/mile. So if you start at 8 min/mile, do the second half at 7:30/mile. As an alternative to the progression run, you could do a hilly road run instead. For this, you should pick a distance that is a medium length. Since it is a workout, it should be long enough to make the effort a little bit difficult. I usually do 8 miles. Pick a route with plenty of hills of different lengths and grades. Start just like a regular run, but when you come to a hill, run it hard and fast like you're doing a hill workout. Then back off the pace and run easy until you get to the next hill. This is great road race training because the hills are all different and they are not at regular intervals. You're forced to run hard when you may not be fully recovered from the last one or after you've settled back in to a comfortable pace. If you're feeling good after the run, you can also add 4-6 striders on the track. 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 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. Progression Run or Hilly Road Run 2. Maintenance mode or low intensity DETAILS 60-80 minutes total. 30-40 mins easy followed by 30 mins at an elevated pace. 30 secs/mile faster is a good place to start for pace. Medium length (~8 miles) where you run the uphills hard (at hill workout intensity), and the rest of the run is normal training run pace. 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 7•1•12 Week 6 • Summer Base 2012

I hope everyone is enjoying the Olympic Trials this week. Lots of compelling stories and great performances!! Great to see the Knoxville-bases athletes performing at a high level too!! We're continuing with our Summer base training period, but we're also going to start adding some unstructured intensity into the mix with progression runs. A progression run simply means that you're starting easy and then picking up the pace part way through the run. 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. Let's make the progression run 30 minutes of easy running followed by 30 minutes at a faster pace. Notice that I didn't give you a specific pace (e.g. T, R, I). Just go by feel. The only real requirement is that the second half is faster than the first half. If you need something more specific, try dropping the pace by about 30 sec/mile. So if you start at 8 min/mile, do the second half at 7:30/mile. If you're feeling good after the run, you can also add 4-6 striders on the track. 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 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. Progression Run   2. Maintenance mode or low intensity   DETAILS 60-80 minutes total. 30-40 mins easy followed by 30 mins at an elevated pace. 30 secs/mile faster is a good place to start for pace.   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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