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.
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Keith Gemeinhart: 
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