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