Running Around 8•25•12 Week 14 • Summer 2012

First, apolologies for last week's email. It was hastily written on my phone, and when I sent it, apparently some of it was missing. So, this week's email is coming early and will be reviewed more thoroughly. For anyone targeting the Hal Canfield Mile coming up on Labor Day, I've got some ideas ....... I'll list a mile-specific workout below, but I recommend doing it on Thursday. That will shift your schedule to correspond to the Monday race as opposed to the usual Saturday races. If you want to do it on Tuesday, that's fine too. In either case, I'll list a very light tune-up workout for Saturday. Personally, I will likely be doing a medium-longish run (10-12 miles) on Tuesday. That will be similar to a Saturday long run shifted to match the schedule for the Monday mile race. I hope that makes sense. If not, send me an email or talk to me at the track. For those of you not interested in the mile, we'll do 200m repeats @R pace with 200m jog recovery. WORKOUT SUMMARY - CHOOSE ONE 1. (Milers) 4x400m @R pace w/90s rest + 1/2 mile easy + 1 mile @T pace   2. (Non-milers) 10-20 x 200m @R pace   3. Striders DETAILS   You can jog the 90 second rest or just get some water, stretch, etc. If you want more mileage, add another T-pace mile at the beginning. Special weekend (Saturday) tune-up for milers: 3x200m @R pace with 200m jog. This should be a very relaxed R-pace. Concentrate on being really efficient. Pace is largely irrelevant, the R is just a guideline. Stride them out and keep it light.   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: 20 x 200m @R pace w/200m jog 45 mpw: 18 x 200m @R pace w/200m jog 40 mpw: 16 x 200m @R pace w/200m jog 35 mpw: 14 x 200m @R pace w/200m jog 30 mpw: 12 x 200m @R pace w/200m jog <=25 mpw:10 x 200m @R pace w/200m jog   4-6x 100m striders     USE THESE LINKS TO FIND YOUR R, I, & T 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 8•20•12 Week 15 • Summer 2012

Last reminder ... 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. An application is available on the KTC site. We will keep going with the (optional) mini training block to focus on the Hal Canfield Memorial Mile on Labor Day. This week will be tough. 800s at a variety of paces. First will be the same as last week. Half way between I and R paces. For example, if your R-pace is 100 seconds per lap, and your I-pace the 800s around 104-105 seconds. Second one at R pace. Third one split ... first lap at I pace second lap at R pace. 400-600m jog in between. Whatever works better for you. Finish the workout with 1-3x 1600m @T Pace w/60 sec rest in betweeen. 30 miles or less add 1x 1600m @T 40 miles add 2x 1600m @T 50 miles add 3x 1600m @T If you're not interested in the mile, let's keep it simple and do 400m repeats @R pace with 400m jog recovery. 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 8•13•12 Week 14 • Summer 2012

Another reminder ... 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. I was thinking about this the other day .... are there any other races in Knox County North of I-40? Aside from the marathon and some others that run through 4th & Gill (just barely North of 40), I can't think of any. So here's your opportunity to do something different! An application is available on the KTC site. We will keep going with the (optional) mini training block to focus on the Hal Canfield Memorial Mile on Labor Day. This week we're going to continue the progression by adding some 800m repeats into the mix. Ideally, I'd like to run the 800s at R-pace, but that is a strenuous effort. It takes some time and adapatation to be able to include 800s @R and still get a reasonable amount of mileage in workout. Since we're a little short on training time between now and the mile, we're going to temper the pace a little. Let's do the 800s at halfway between R and I paces. For example, if your R-pace is 100 seconds per lap, and your I-pace is 109 seconds per lap, you should run the 800s around 104-105 seconds. The workout will be similar to last week, adding 800s into the set. So we'll have sets of (200m @R, 400m @R, 800m @R/I) with 400m jog recovery in between all repeats. The longer rest is so that we can work on the speed while maintaining some fluidity and economy. The mile is fragile combination of speed and strength held together by an economical running motion. Extra motion is wasted energy, so let's work on keeping it smooth. A full set will be (200m @R, 400m jog, 400m @R, 400m jog, 800m @R/I, 400m jog). If you're not interested in the mile, let's keep it simple and do 400m repeats @R pace with 400m jog recovery. WORKOUT SUMMARY - CHOOSE ONE 1. (Milers) Sets of 200m@R, 400m @R, 800m @R/I   2. (Milers) 5-10 x 400m @R pace   3. Striders DETAILS   Recovery 400m following each repeat. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage: 50 mpw:  3x (200m @R , 400m @R, 800m @R/I) pace w/400m jogs 45 mpw:  2x (200m @R , 400m @R, 800m @R/I) pace w/400m jogs + 1 extra 200m @R pace + 1 extra 800m @R/I pace 40 mpw:  2x (200m @R , 400m @R, 800m @R/I) pace w/400m jogs + 1 extra 800m @R/I pace 35 mpw:  2x (200m @R , 400m @R, 800m @R/I) pace w/400m jogs + 1 extra 400m @R pace 30 mpw:  2x (200m @R , 400m @R, 800m @R/I) pace w/400m jogs 25 mpw:  1x (200m @R , 400m @R, 800m @R/I) pace w/400m jogs + 1 extra 800m @R/I pace <=20 mpw: 1x (200m, 400m) @R pace w/400m jogs + 1 extra 400m @R 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   4-6x 100m striders     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 8•5•12 Week 13 • Summer 2012

First a quick reminder Bobby Glenn asked me to tell everyone that Bobcat Blast 5k that is taking place on Aug 25. It starts at Central HS and runs through the surround neighborhoods of Fountain City. An application is available on the KTC site. The (optional) mini training block for the Hal Canfield Memorial Mile on Labor Day continues this week.  Let's alternate 200m and 400m repeats at R-pace with 400m jog for recovery following all repeats.  So a full set is (200m @R pace, 400m jog, 400m @R pace, 400m jog). With the extra rest, you should be hitting these pretty hard. No coasting or taking one easy. I'm thinking that the 200s should be 1 sec faster than the previous 200m workout on average. So if you averaged 50 seconds for your 200s last time, shoot for 49 this time. Keep the 400s steady and run the pace as evenly as possible. That usually means the second half hurts. For general racers (non-milers), it's time to finally hit the track. Let's do the same workout as above, but keep the 200s at R-pace. WORKOUT SUMMARY - CHOOSE ONE 1. Sets of (200m, 400m) @R pace   2. Striders   DETAILS   Recovery 400m following each repeat. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage: 50 mpw:  5x (200m, 400m) @R pace w/400m jogs + 1 extra 200m @R pace 40 mpw: 4x (200m, 400m) @R pace w/400m jogs + 1 extra 200m @R pace 30 mpw: 3x (200m, 400m) @R pace w/400m jogs + 1 extra 200m @R paceg <=20 mpw: 2x (200m, 400m) @R pace w/400m jogs + 1 extra 200m @R pace Milers, run your 200s at R-pace -1 sec.   4-6 x 100m striders       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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