Running Around 1•28•13 Week 10 • Winter 2013

This week, we'll take a break from the T-pace stuff to run some hills. Hills are tough and intense, and those things are not always compatible with freezing temperatures. Personally, I find it hard to hit top speed when it's cold. The warm weather expected tomorrow is a good opportunity to get in some intensity and save the moderate T-pace work for when the weather is not as favorable. Hill workouts are great for improving your strength and running economy. Besides, if you live and race in East Tennessee, you can't avoid the hills. Here is a full rundown on the hill workouts: http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html Usually we run on the path in the median of Cherokee Blvd, but I might try running on the road because the footing is better. If you decide to run on the road instead of the path, wear something reflective and/or use a light. Since we're still meeting at track, I'll remind you that we meet at the press box, but if it's chilly and/or raining, we usually gather in the lobby of the HPER building. The HPER is directly behind the press box. Go to the lobby on the left (West) side under the breezeway. Alternatively, you could meet us out there if you want to do a shorter warmup or do your warmup on the gravel path on Cherokee Blvd. WORKOUT SUMMARY 1. 4-10 x hill repeats - jog back down for recovery 2. Striders DETAILS Recommendations based on weekly mileage ... 50 mpw: 8+  hills 45 mpw: 7-8  hills 40 mpw: 6-7  hills 35 mpw: 5-6  hills 30 mpw: 5 hills 0- 25 mpw: 4 hills 4-6x 100m striders     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp

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Running Around 1•20•13 Week 9 • Winter 2013

Well there were a few crazy hearty souls out there last week running in the freezing rain. And you probably won't seem me doing that again any time soon - not because it was uncomfortable, but because it was not as productive as it should have been. I was fighting the weather, heavy clothes, and heavy shoes instead of getting a quality workout. It wasn't a total loss, though, since I did get a few quality laps in. Now for a really quick survey. I'm trying to reevaluate my approach and the audience of this list. Please reply to the following questions: 1. Do you read these workout emails regularly? (Yes/No) 2. Do you do the prescribed workouts either on Tues at Tom Black or some other place & time? (Yes/No) 3. Do you do workouts from some other source either on Tues at Tom Black or some other place & time? (Yes/No) Last week I talked about progression of workouts. Last week we did 1600m repeats. This week we will step that up to 2000m repeats. However, we're going to be adding a few seconds to the recovery to account for the increased distance. We're only progressing one of the variables (distance). Changing two variables (recovery & distance) would be more strenuous. For some mileage levels, we'll do a combination of 1600s and 2000s to get the proper amount of mileage for the whole workout. See the details below. We're sticking with T-pace for the majority of workouts over the next few weeks. This should work well for those who are training for the upcoming Knoxville Marathon and series of long-distance races that lead up to it. Since we'll be back at the track, I'll remind you that we meet at the press box, but if it's chilly and/or raining, we usually gather in the lobby of the HPER building. The HPER is directly behind the press box. Go to the lobby on the left (West) side under the breezeway. WORKOUT SUMMARY 1. 3-6x 2000m @T pace with 75s recovery in between 2. Striders DETAILS Volume should be 10% of your weekly mileage. 50 mpw: 4x2000m @T w/ 75 seconds rest 45 mpw: 2x2000m @T w/75 seconds rest + 2 x 1600m @T w/60 seconds rest 40 mpw: 3 x 2000m @T w/75 seconds rest 35 mpw: 2 x 2000m @T w/75 seconds rest + 1 x 1600m @T 30 mpw: 1 x 2000m @T w/75 seconds rest + 2 x 1600m @T w/60 seconds rest 25 mpw or less: 2 x 2000m @T w/75 seconds rest 4-6x 100m striders     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp

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Running Around 1•13•13 Week 8 • Winter 2013

Hopefully you all have been using this base period of training to get rested, healthy, re-focus on core cross training and have started building a solid training base for the upcoming Spring racing season. But 7 weeks is sufficient, so we will now be trading in the greenways for the track and start back with formal workouts. We'll start with our bread & butter workout of T-pace mile repeats with 60 seconds rest. To find your T-pace, go to the links at the bottom of this message. Click on the first one, and enter a recent race result. It will return a list of training paces for your fitness level. It's important to note that you should use a recent result and not a goal for an upcoming race. One aspect of training that I want to focus on this cycle is that of progressing our workouts. Instead of doing the same workout at the same pace, etc. we will work on increasing the training effect as we progress though the season. That's a nice way of saying that a particular series of workouts will get more challenging each week. That's OK though because the increased effort should yield in better fitness. This doesn't necessarily mean increasing the pace. There are lots of other variables that can be manipulated: total workout volume, pace, repeat distance, and rest between repeats. Anyway, we've kind of done this in the past to some extent, but I plan to be a little more rigorous about it this time. You'll notice a T-pace workout progression over the next few weeks. This should work well for those who are training for the upcoming Knoxville Marathon and series of long-distance races that lead up to it. Since we'll be back at the track, I'll remind you that we meet at the press box, but if it's chilly and/or raining, we usually gather in the lobby of the HPER building. The HPER is directly behind the press box. Go to the lobby on the left (West) side under the breezeway. Finally, if you're not taking advantage of the marathon training runs, you're missing a great opportunity. They take place every Saturday morning at 8am. Location is different each week. 1/19 will be at Runners Market in Bearden. You do not need to be a KTC member to participate. With a big crowd, it's easy to find someone going your pace and/or distance. WORKOUT SUMMARY 1. 3-6x 1600m @T pace with 60s recovery in between 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.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp

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Running Around 1•6•13 Week 7 • Winter 2013

This week we're going to up the intensity just a little bit by doing a progression run on the roads or greenway. We will be back on the track next week. The goal is to run 20-30 minutes at elevated pace during the second half of the run. I'm saying elevated pace because there are no strict guidelines. One good rule of thumb is about 30 seconds per mile faster than your easy training pace. If you're training for a marathon, then marathon goal pace is good too. For example, if you're running for an hour, start easy for 30 minutes, pick up the pace for 20-25 minutes and then finish the last 5-10 minute easy. If you despise road runs and need a track fix, here is the official off-season base training plan. I know it says summer on the title, but it's easier to link to it that create another one for winter: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html. I still prefer road runs for the base period, but this is the next best thing. Finally, if you're not taking advantage of the marathon training runs, you're missing a great opportunity. They take place every Saturday morning at 8am. Location is different each week. 1/12 will be at New Balance Knoxville. You do not need to be a KTC member to participate. With a big crowd, it's easy to find someone going your pace and/or distance. WORKOUT SUMMARY 1. 60-minute progression runy DETAILS On the roads or Greenway. 30 minutes easy followed by 20-25 minutes hard. 75-90 minutes of total running is OK, but limit the faster running to 30 minutes. Wear something reflective if you have it! &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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