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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