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