Use this area to offer a short teaser of your email's content. Text here will show in the preview area of some email clients. Email not displaying correctly? View it in your browser. Running Around 3•25•13 Week 18• Spring 2013 Sorry for the late delivery this week. I'm traveling for work. I'll spare you the details and just say that it's not snowing here. We'll continue with I-pace workouts this week. But for those of us running one of the Knoxville marathon, half, 5k, relay, kids run, we're going to add some faster 200s (R-pace) at the beginning and the end. This is to kind of wake the legs up a little more, get some turnover, and sharpening for the race. We'll also do some R-pace next week, and I don't like adding R-pace the week of race if we haven't done it for a while. We'll stick with the same basic workout as last week, but we'll reduce the 1200s (or 1000s) to add the 200s. Also if you are running Boston and feel like you need something a little quicker, then go ahead and feel free to do this workout. Recall that the distance is either 1000s or 1200s, depending on your pace. You should run 1000m repeats if you cannot complete 1200m in less than 5 minutes. The most important part of this workout is to keep the recovery time less than or equal to the time spent running the repeats. And this week we want to keep the rest to maximum of 4 minutes. Last week, my group ran on 3:45 rest and that was very manageable. 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. 2x 200m @R-pace + 3-8x 1200m @I pace + 2x 200m @R-pace  2. 3-6x 1600m @T pace 3. Striders DETAILS Recovery following 200s is a 200m jog. Recovery following 1200s is 200-400m jog where the time is less than or equal your work time. Maximum rest is 4minutes. Adjust distance to 1000m if you cannot complete 1200m in 5 mins. Recommendations for 1000s based on weekly mileage .... 50 mpw: 2x 200m @R + 4x 1200m @I + 2x 200m @R 40 mpw: 2x 200m @R + 3x 1200m @I + 2x 200m @R 30 mpw: 2x 200m @R + 2x 1200m @I + 2x 200m @R 25 mpw or less: 1x 200m @R + 2x 1200m @I + 1x 200m @R Recommendations for 1000s based on weekly mileage ... 50 mpw: 2x 200m @R + 5x 1000m @I + 2x 200m @R 40 mpw: 2x 200m @R + 4x 1000m @I + 2x 200m @R 30 mpw: 2x 200m @R + 2x 1000m @I + 2x 200m @R 25 mpw or less: 1x 200m @R + 2x 1000m @I + 1x 200m @R • This is an optional 2nd workout for Thurs/Fri  • 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 unsubscribe from this list | update subscription preferences

Sent to kgemeinhart.11we34r6@blogger.com — why did I get this? unsubscribe from this list | update subscription preferences Tuesday Night Track · 1801 Volunteer Boulevard Knoxville · Knoxville, Tennessee 37996