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•31•13 Week 19• Spring 2013 It's marathon week in Knoxville! If you are competing at one of the races next weekend, good luck! If you are not, please consider volunteering. Here is a link to the volunteer site: http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=202269 Since many of us are running one of the Knoxville Marathon races, I'll make the main workout a light sharpening workout. It consists of mostly T-pace, sandwiched by a little bit of R-pace to get our legs turning and feeling fast. But keep the R-pace under control. I'm going to recommend R-pace + 2 seconds for the 200s, so if your pace is 45 seconds per 200m, then for this workout, run them at 47. We want to treat them like long, fast striders instead of a fast footrace with your training partners. If you want to make it even lighter, feel free to reduce any or all of the T-pace miles to 1200m, keeping the rest at 60 seconds. If you are not planning on racing Sunday, then you'll be fine doing this workout. But if you want something a little more strenuous, you can repeat last week's workout, or run this week's optional 2nd workout (hills). One thing to keep in mind for this week is to be sure you are paying attention to hydration. The weather is getting a little warmer than we have been used to, and you don't want to get to race day with a hydration deficit. You don't need to go crazy with the water, just make sure you're conscious of it and you're not under-hydrated. WORKOUT SUMMARY 1. 2x 200m @R*-pace + 2-5x 1600m @T pace + 2x 200m @R*-pace  2. 4-10 x hill repeats - jog back down for recovery 3. Striders DETAILS R*-pace = R-pace + 2 seconds. Recovery following 200s is a 200m jog. Recovery following 1600s is 60 seconds. Recommendations based on weekly mileage .... 50 mpw: 2x 200m @R* + 4x 1600m @T + 2x 200m @R* 40 mpw: 2x 200m @R* + 3x 1600m @T + 2x 200m @R* 30 mpw: 2x 200m @R* + 2x 1600m @T + 2x 200m @R* 25 mpw or less: 1x 200m @R + 2x 1600m @T + 1x 200m @R • This is an optional 2nd workout for Thurs/Fri  • 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 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