Running Around 9•30•12 Week 19 • Fall 2012

Same workouts as last week -- 1200m repeats at I-pace. However, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead. We're going continue our I-pace progression. We're looking to get more comfortable and efficient at this effort each week. I'll remind you that the rest interval is extremely important. It's essential that you keep the rest interval to a time that is less than or equal to your work time. As with last week, we're going to decrease the rest time by 15 seconds. So whatever you did for rest last week, subtract 15 seconds. It should be in the 3:15-3:30 range. That is, not to exceed 3:30. I realize we've done essentially the same workout 3 weeks in a row. That's because this is the optimal workout for developing I-pace fitness. Next week we will do something different. WORKOUT SUMMARY - CHOOSE ONE 1. 3-8 x 1200m (or 1000m) @I pace 2. [Optional 2nd workout] 3-6x 1600m @T pace w/60s rest     3. Striders DETAILS   Equal time jog recovery (200m-400m). Rest should not to exceed your interval time (max rest time of 3:30). Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes. If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s: 50 mpw: 6-7 x 1000m @I pace 45 mpw: 5-6 x 1000m @I pace 40 mpw: 5 x 1000m @I pace 35 mpw: 4-5 x 1000m @I pace 30 mpw: 4 x 1000m @I pace 25 mpw or less: 3 x 1000m @I pace 60 seconds rest. Volume should be 10% of your weekly mileage. That means 1 repeat for each 10 miles of weekly mileage. Minimum of 3 miles for everyone.     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 9•23•12 Week 18 • Fall 2012

Same workouts as last week -- 1200m repeats at I-pace. However, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead. The goal is to get more comfortable and efficient at the I-pace effort as we progress through this phase of training. I'll remind you that the rest interval is extremely important. It's essential that you keep the rest interval to a time that is less than or equal to your work time. This week, I'm going to tweak that a little, adding a restriction that the rest time should be in the 3:30-45 range. That is, not to exceed 3:45. WORKOUT SUMMARY - CHOOSE ONE 1. 3-8 x 1200m (or 1000m) @I pace 2. [Optional 2nd workout] 3-6x 1600m @T pace w/60s rest     3. Striders DETAILS   Equal time jog recovery (200m-400m). Rest should not to exceed your interval time (max rest time of 3:45). Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes. If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s: 50 mpw: 6-7 x 1000m @I pace 45 mpw: 5-6 x 1000m @I pace 40 mpw: 5 x 1000m @I pace 35 mpw: 4-5 x 1000m @I pace 30 mpw: 4 x 1000m @I pace 25 mpw or less: 3 x 1000m @I pace 60 seconds rest. Volume should be 10% of your weekly mileage. That means 1 repeat for each 10 miles of weekly mileage. Minimum of 3 miles for everyone.     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 9•17•12 Week 17 • Fall 2012

This is the point in the training cycle where we will switch primarily to workouts that target the V02 max system. That is, helping your body improve its ability to take in oxygen and deliver it to the muscles under the stress of racing conditions. We do that with medium-legth repeats in the 800-1200m range. With these workouts, the rest interval is extremely important. It's essential that you keep the rest interval to a time that is less than or equal to your work time. So if you are running an 800m repeat in 3:30, then your rest time cannot exceed 3:30. Over the next several weeks, we'll actually work to bring that rest time down even further. With that in mind, we'll do 1200m repeats at I-pace. However, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead. The weather forecast is calling for a lot of rain tomorrow. I'm considering doing my workout on Wednesday instead. When I decide for sure, I'll post a message to the Facebook group. WORKOUT SUMMARY - CHOOSE ONE 1. 3-8 x 1200m (or 1000m) @I pace 2. [Optional 2nd workout] 3-6x 1600m @T pace w/60s rest     3. Striders DETAILS   Equal time jog recovery (200m-400m). Rest should not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes. If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s: 50 mpw: 6-7 x 1000m @I pace 45 mpw: 5-6 x 1000m @I pace 40 mpw: 5 x 1000m @I pace 35 mpw: 4-5 x 1000m @I pace 30 mpw: 4 x 1000m @I pace 25 mpw or less: 3 x 1000m @I pace 60 seconds rest. Volume should be 10% of your weekly mileage. That means 1 repeat for each 10 miles of weekly mileage. Minimum of 3 miles for everyone.     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 9•10•12 Week 16 • Fall 2012

Fabulous weather yesterday in Townsend for the Wears Valley 15k! The cooler, drier weather this week should give your performance more than a little boost. Since several of us raced yesterday, Tuesday might be a little too soon for a strenuous workout. So I'm going to provide two options. If your legs are tired from racing, we have some T-pace mile repeats. Otherwise, go with 800m repeats with equal time jog recovery. Typically that means about half the distance (400m). If you cannot complete 400m in the alotted time, then cut it short. These will be done at I-pace. This is the first time during this training cycle that we've used I-pace, so be sure to plug a recent race result into the calculator linked at the bottom of this message. I-pace is very close to 5k pace, maybe 1-2 seconds per lap faster than 5k pace. This is also the time of year where I will start provide two weekly workouts. This is an optional workout that is typically done on Thursday or Friday if you are the type of person that wants to do 2 workouts a week. If you've never done 2 workouts a week, try starting with doing it every other week for a while, then 2 out of every 3 weeks, etc. If you are racing, then you drop the second workout. This week, the second workout will be whichever of the options you did not do on Tuesday. WORKOUT SUMMARY - CHOOSE ONE 1a. 3-6x 1600m @T pace w/60s rest 1a. 4-10x 800m @I pace w/400m jog 2. [Optional 2nd workout] - whichever one of the above (1a, 1b) you did not do on Tuesday     3. Striders DETAILS   Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum. Recovery is a 200-400m jog. Rest time must be less than or equal to your work time. Recommendations based on mileage: 50 mpw: 8x800m 45 mpw: 7x800m 40 mpw: 6x800m 35 mpw: 5-6x800m 30 mpw: 5x800 <=25 mpw: 4x800m     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 9•3•12 Week 15 • Fall 2012

Happy Labor Day! Good to see many of you out running some fast times at the Hal Canfield Mile this morning. We'll get everyone back on the same page now that the mile is over. Let's do some mile repeats at tempo race. That will be a little change of pace for everyone since we've been running the short, fast stuff for several weeks. It will also serve as a good tune-up for Wears Valley 15k if you are running it this week. If you are running Wears Valley and ran the mile this morning, I would recommend no workout in between. Two years ago I did a workout mid-week and underestimated the effects of having run the mile on Monday. That left me with no legs for the 15k the following Sunday. Last year, I just did some easy miles during the week and felt pretty good for Wears Valley. Of course, if you're training through Wears or are feeling strong with a big mileage base, you can probably get away with a workout on Wednesday. So, personally, I'm sticking with the easy running plan this week. I will do some striders on Friday or Saturday at the end of my regular training run, though. I'm thinking next week will be hills, but still giving that some thought. WORKOUT SUMMARY - CHOOSE ONE 1. 3-6x 1600m @T pace w/60s rest   2. Striders DETAILS   Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum.   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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