Running Around 11•19•12 Week 26 • Fall 2012

Only 3 training days until Thanksgiving Day. For those in Knoxville, that means Autumnfest 8k. Now it's time to use all of that speed and fitness that we've been working on throughout this training cycle! At this point, all of the hay is in the barn; nothing you can do from now until Thursday is really going to make a big difference in your result. Well, unless you go crazy and run too many miles or do a killer workout, etc. Anyway, if you need something to do tomorrow, I'll suggest a very easy 4x 200m @R/I pace with a 200m jog. Just stride them out and get a really nice quick turnover going. Higher mileage runners can do as many as 6, but err on the side of being more conservative if there is a question. So ... there will be no organized track workout this week. If you are racing Saturday instead of Thursday, then do workout #1 from last week http://trackworkouts.blogspot.com/2012/11/running-around-111212.html. With the end of the training cycle, it's best to take some time off to rest and recuperate. Typically this means some time off from running. Cross training can be done, but it's not a requirement. Anywhere from 7-10 days is an appropriate amount. We use a periodized approach to training, and REST is a very important part of that. You can't be running at your best all the time, so we pick a few times during the year to be in peak shape and build a training schedule around those. After some down time, we start back up with base training. So over the next month or so we'll continue meeting at the track for easy road/greenway runs. I'll also have an off-season track plan for those who want to do something other than easy running. I will most likely take a week of starting on Friday following Autumnfest. However, I realize not everyone is on the same schedule. If you're still racing, pick any of the workouts from Oct/Nov at http://trackworkouts.blogspot.com/. Since everyone gets kind of busy this time of year, this is a good time to use the Facebook group for correspondence with your fellow runners to see who is doing what & when. Also, if you have any feedback about what has worked well for you or what has not, please let me know. If you have a favorite workout, least favorite workout, etc., I'd like to hear about that too. Do we still like the Spring/Expo and Fall/Autumnfest training cycles or would you like to see something different? WORKOUT SUMMARY 1. 4x 200m  @R/I pace w/200m jog 2. Race 3. Striders DETAILS Pace is half way between your R and I paces. Nice and easy. Stride them out and work on smooth, quick turnover. Run fast! 4-6x 100m striders &nbsp &nbsp 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 11•12•12 Week 25 • Fall 2012

We've got 9 training days until Thanksgiving Day. For those in Knoxville, that means Autumnfest 8k. The trick at this point in the season is to not do too much, leaving you with tired legs. But we also don't want to do too little. I can give you some guidance, but it's up to you to make the decision. So I'm going to give you two workouts to choose from. If you're feeling tired, a little banged up, or generally worn out, then do workout #1. If you're feeling strong and frisky, then do workout #2. I'm also going to recommend workout #1 on Saturday or Sunday if you are racing on Thanksgiving. Sunday workout and Thursday race will be the same as a Tuesday workout and a Saturday race. I will probably do both with workout #2 on Wednesday since I will not be at the track tomorrow. Also, if you are racing this weekend (Oak Ridge Half) or something else, then workout #1 is best. WORKOUT SUMMARY 1. 1-3 x 1200 @T pace w/60 seconds rest + 1-2 x 400m @R pace w/400m jog + 1-3 x 200m @R pace w/200m jog 2.4-7 x 1000m @T/I pace w/200m jog 3. Striders DETAILS Recommendations based on your weekly mileage. 45+ mpw: 3x 1200m @T w/60s + 2x 400m @R w/400m jog + 3x 200m @R w/200 jog 40 mpw: 2x 1200m @T w/60s + 2x 400m @R w/400m jog + 3x 200m @R w/200m jog 35 mpw: 2x 1200m @T w/60s + 2x 400m @R w/400m jog + 2x 200m @R w/200m jog 30 mpw: 2x 1200m @T w/60s + 1x 400m @R w/400m jog + 2x 200m @R w/200m jog <= 25 mpw: 1200m @T w/60s + 1x 400m @R w/400m jog + 3x 200m @R w/200m jog Pace is halfway between T and I paces. 200m  jog recovery not to exceed 2 minutes. Shoot for around 7-8% of weekly mileage. Recommendations based on mileage. 50+ mpw: 6-7x1000m 45 mpw: 6x 1000m 40 mpw: 5x 1000m 35 mpw: 4-5x 1000m 30 mpw: 4x 1000m 25 mpw: 3x 1000m 20 mpw or less: 2-3x 1000m   4-6x 100m striders &nbsp &nbsp 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 11•4•12 Week 24 • Fall 2012

We're working towards a peak on Thanksgiving day. With that in mind, there is going to be lots of R-pace stuff to finish the season. A typical workout at this point in the season might be a big 400m workout. But I realize that not everyone likes the intensity of the 400m repeats. So I'm going to give you some options. The second option mixes some T-pace work in the middle of some 200m & 400m repeats. If you are not racing this week, then I really think the 400m repeats is the best option. But feel free to choose whichever option suits you the best. If you need some advice, talk to me at the track or send an email. Note that the one option has both R and T pace, so be sure to know your paces when you come to the track. WORKOUT SUMMARY 1. 1-2x200 @R + 1-2x400 @R + 800-3200m @T + 1-2x400m @R + 1-2x200m @R 2. 4-12x 400m @R pace w/400m jog recovery     3. Striders DETAILS 200m jog recovery following the 200s. 400m jog recovery following the 400s. No specific rest following the T-pace stuff, but keep it less than 2 minutes. Recommedations based on weekly mileage: 50: 2x 200m @R + 2x 400m @R + 3200m @T + 2x 400m @R + 2x200m @R 45: 2x 200m @R + 2x 400m @R + 2400m @T + 2x 400m @R + 2x 200m @R 40: 2x 200m @R + 2x 400m @R + 1600m @T + 2x 400m @R + 2x 200m @R 35: 2x 200m @R + 2x 400m @R + 1600m @T + 1x 400m @R + 2x 200m @R 30: 2x 200m @R + 1x 400m @R + 1600m @T + 1x 400m @R + 2x 200m @R 25: 1x 200m @R + 1x 400m @R + 1600m @T + 1x 400m @R + 1x 200m @R 20: 1x 200m @R + 1x 400m @R + 800m @T + 1x 400m @R + 1x 200m @R 400m jog recovery. Recommendations based on weekly mileage: 50: 10x 400m @R w/400m jog 45: 9x 400m @R w/400m jog 40: 8x 400m @R w/400m jog 35:  7x 400m @R w/400m jog 30: 6x 400m @R w/400m jog 25: 5x 400m @R w/400m jog 20: 4x 400m @R w/400m 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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