Running Around 2•26•13 Week 14 • Winter 2013

Sorry for the late delivery of the workout. I was kind of waiting to see how my legs felt following Whitestone and also what the weather was going to do. Hopefully it will stay dry, but looks like maybe a 50/50 shot a some rain. If you ran Whitestone as a race or marathon pace run, then you might consider making this a recovery week - drop the mileage and/or take an extra day off. 30k is a long way to run, especially if you were moving fast. Also, give yourself permission to take it a little easier during the workout. If your legs are feeling dead, then cut the workout in half. For higher mileage runners with tired legs, I'd like to see you run at least 4 200s even if you cut the workout down. The workout will be a mix of tempo and some fast 200s. We need to keep the tempo work to support the longer races on the spring schedule (e.g. Knoxville marathon and half, Boston, etc.). We're adding in the 200s because we will be switching to some faster stuff soon, and these help with development of running economy. 200s also provide a new stimulus to keep us from getting stale from too much tempo work. Switching paces helps with racing because you have things like hills and surges that prevent the pace from being predicable. Switching from T to R, you need to be ready to change gears to pick up the pace. Switching back from R to T, gives you some practice at settling back into a pace and getting breathing back under control. Below, I list the details in sets. Each set will be 1600m @T pace, followed by 60s rest  + 200m @R pace with 200m jog rest + 200m @R pace with 200m jog rest. That will be repeated a number of times based on your weekly mileage. 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. WORKOUT SUMMARY 1. Sets of (1600m @T w/60s rest + 2x 200m @R w/200m jog) 2. Striders DETAILS Recommendations based on weekly mileage ... 55+ mpw: 3 sets + 1600m @T 45-50 mpw: 3 sets 40 mpw: 2 sets + 1600m @T 30-35 mpw: 2 sets 0- 25 mpw: 1 sets + 1600m @T 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 2•17•13 Week 13 • Winter 2013

This week, we'll switch from the T-pace stuff back to hills. This is essentially the same workout we did 3 weeks ago. Usually we run on the path in the median of Cherokee Blvd, but last time some of us ran on the road because the footing is better. I think it worked out well for me, but do whichever works best for you. If you decide to run on the road instead of the path, wear something reflective and/or use a light. One thing we're looking for out of this workout is a little bit of progression or improvement from the previous hill workout. So, maybe you could add 1 more repeat than you did last time or shoot for an average time that is a second or two faster. Also, hill running benefits from a slight exaggeration in form. Don't forget to use your arms. Especially when you hit the steeper part of the hill, try putting a little extra force in your back swing. Think of it like throwing an elbow at someone. This little bit of extra force will help drive you forward. Also work on a very slight exaggeration of knee drive and lift as well as shortening your stride a little. Again this are very slight adjustments, nothing extreme, just barely noticeable. 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 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 2•10•13 Week 12 • Winter 2013

This week we'll move to the next step in  T-pace workout progression. Last week we did 2400m repeats. 2800m is kind of an odd distance, so I'm going to bump it to 3200m. And with that is a total of 2 minutes rest. I suspect it will be better to jog 200m or so rather than standing for 2 minutes, but I'll let you make the call on that. Recall that 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 distances to get the proper amount of mileage for the whole workout. See the details below. 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. 1-3x 2400m @T pace with 2 minutes recovery in between 2. Striders DETAILS Volume should be about 10% of your weekly mileage. For the 2 minute rest intervals, you can jog 200m or just stand to recover - your choice. 55+ mpw: 3x 3200m @T w/2 minutes rest 50 mpw: 2x 3200m @T w/2 minutes rest + 1600m @T 45 mpw: 1x 3200m @T w/2 minutes rest + 2400m@T w/90 seconds rest + 1600m @T 40 mpw: 2x 3200m @T w/2 minutes rest 35 mpw: 1x 3200m @T w/2 minutes rest + 2400m @T 30 mpw: 1x 3200m @T w/2 minutes rest+ 1600m @T 25 mpw or less: 1 x 2400m @T w/90 seconds rest + 1x 1600m @T 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 2•3•13 Week 11 • Winter 2013

We're going to continue with our T-pace workout progression. Two weeks ago on the track, we did 2000m repeats. This week we add a lap to make it 2400m repeats. And we'll add time to the recovery to account for the increased distance. Recall that 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 distances to get the proper amount of mileage for the whole workout. See the details below. 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. 2-4x 2400m @T pace with 90s recovery in between 2. Striders DETAILS Volume should be about 10% of your weekly mileage. 55+ mpw: 4x 2400m @T w/90 seconds rest 50 mpw: 2x 2400m @T w/ 90 seconds rest + 2x 1600m @T w/60 s rest 45 mpw: 3x 2400m @T w/90 seconds rest 40 mpw: 2 x 2400m @T w/90 seconds rest + 1600m @T 35 mpw: 1 x 2400m @T w/90 seconds rest + 2x 1600m @T w/60 s rest 30 mpw: 2 x 2400m @T w/90 seconds rest 25 mpw or less: 1 x 2400m @T w/90 seconds rest + 1x 1600m @T 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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