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 4•29•13 Week 23 • Spring 2013 We'll go back to 400s at R-pace this week. Keep in mind that while running fast, we also want to be smooth and in control. It's better to back off just slightly to run efficiently than flail and strain just to hit a particular time. There is not much in this type workout that we can do as far as progression from one week to the next. So just work on being more relaxed and efficient that you were the last time you ran 400s. We had some outstanding results at Dogwood. That's the coolest Dogwood I remember, and I think that helped times. Not to mention, the rain took the pollen out of the air. I had a much better than expected run, and I'm not sure why. I actually surprised myself, especially since I had a bit of a cold this week. I didn't have a typical Friday pre-race dinner because we went out for my wife's birthday. Plus I was expecting pouring, cold rain. In some ways, I think all of those things may have helped my approach to the race. I had already given up on a particular goal time and just planned on racing hard. As the race unfolded, I was running with a nice little group. By the turnaround, I found myself both chasing and being chased, an enviable place where the motivation to keep the pace came from both ahead and behind. This was a stark contrast to the 1/2 marathon a few weeks ago where I ran for 6+ miles in no man's land, goal pace slipping away ever so slowly. It was a valuable reminder that I'm much better racing against fellow competitors than time trialing against the clock. It also reminded me that the routine doesn't make or break the race. Things won't fall apart if you forget your favorite socks or you eat chicken instead of pasta. Your mental approach is more than half the battle. Know that you don't need a 100% perfect preparation and race day routine to have a great result. Don't sweat the small stuff. Sometimes close enough is good enough for success. WORKOUT SUMMARY 1. 4-12 x 400m @R pace w/ 400m jog recovery 2. 3-5x 1600m @T pace  w/60 seconds rest   3. Striders DETAILS Volume (not including rest) should be 5% of your weekly mileage. 50 mpw: 10-12 x 400m w/400m jog recovery 45 mpw: 9 x 400m w/400m jog recovery 40 mpw: 8 x 400m w/400m jog recovery 35 mpw: 7 x 400m w/400m jog recovery 30 mpw: 6 x 400m w/400m jog recovery 25 mpw: 5 x 400m w/400m jog recovery 20 mpw or less: 4 x 400m w/400m jog recovery • 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 &nbsp &nbsp 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  — why did I get this? unsubscribe from this list | update subscription preferences Tuesday Night Track · 1801 Volunteer Boulevard Knoxville · Knoxville, Tennessee 37996

Running Around 4•22•13 Week 22• Spring 2013 One of the big races of the Spring is on the schedule this week - Dogwood 5k. It's a good course, and there is always good competition! This year I thin the Dogwoods will actually be blooming. I've been stressing workout progression throughout the season, so this week we're going to step down the rest significantly on 800s at I-pace. For rest time, let's make it half the amount of time it takes to run your 800. This will be the same amount of time it takes to run one lap at I-pace. This is a little bit of an experiment since we haven't done this exact workout before. I hope the rest will be enough. You want to be uncomfortable, but still able to keep your goal pace. If the pace drops off too much, then you have permission to increase the rest time by 15 seconds. It would be great to get some feedback to find out if this is too strenuous or just right. One thing to work on this week is running fast but relaxed. That's one reason I dropped the distance down to 800m instead of doing 1000m or 1200m. Keep in strong and smooth for the entire 800m. Overachievers can add 2x 200m @R-pace with 200m jog at the end of the workout, but that's totally optional. Also, here is a cool thing that Ethan is doing to support some victims of the Boston Marathon bombings. I'm sue he would appreciated it if you all took a minute to read ... http://bostonmarathonx2.wordpress.com/ WORKOUT SUMMARY 1. 4-8 x 800m @I pace w/ 200m jog recovery 2. 3-5x 1600m @T pace  w/60 seconds rest 3. Striders DETAILS Recovery is a 200m jog with a time that is half your work time (i.e. same as one lap at I pace), with a maximum rest time of 2 minutes. Recommendations based on mileage: 50 mpw: 8x 800m @I-pace 45 mpw: 7x 800m @I-pace 40 mpw: 6x 800m @I-pace 35 mpw: 5-6x 800m @I-pace 30 mpw: 5x 800m @I-pace <=25 mpw: 4x 800m @I-pace • 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

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 4•15•13 Week 21• Spring 2013 We're beginning the heart of the Spring racing season. From now until the end of May, you'll have tons of opportunities to race. The work we've been doing since January has been setup to get us racing really well over the next 6 weeks or so. To work on turnover, speed, and running economy, we'll go back to 400s this week. Keep in mind that while running fast, we also want to be smooth and in control. It's better to back off just slightly to run efficiently than flail and strain just to hit a particular time. Good luck to everyone running in Boston!! WORKOUT SUMMARY 1. 4-12 x 400m @R pace w/ 400m jog recovery 2. 3-5x 1600m @T pace  w/60 seconds rest   3. Striders DETAILS Volume (not including rest) should be 5% of your weekly mileage. 50 mpw: 10-12 x 400m w/400m jog recovery 45 mpw: 9 x 400m w/400m jog recovery 40 mpw: 8 x 400m w/400m jog recovery 35 mpw: 7 x 400m w/400m jog recovery 30 mpw: 6 x 400m w/400m jog recovery 25 mpw: 5 x 400m w/400m jog recovery 20 mpw or less: 4 x 400m w/400m jog recovery • 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

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 4•8•13 Week 20• Spring 2013 My legs hurt. But that means I ran a long, hard race yesterday. And I mostly enjoyed it. Mostly after it was over. So in a strange way, I hope your legs hurt too. If your legs are sore from the 1/2 marathon or full marathon or 5k or relay, then probably not the best idea to workout on Tuesday. Push it Wednesday if you can. So use the Facebook group page to coordinate with your workout partners. If you still want to go run with friends, you could try a nice easy run from the track on the greenway or whatever. We'll stick with I-pace, but will drop back to 800s to be a little merciful on those who raced Knoxville. Recovery is a 200-400m jog where the time is less than or equal your work time. But this time we are limiting the rest time to a maximum of 3 minutes. 2:45 rest is better if you can handle that. WORKOUT SUMMARY 1. 4-10 x 800m @I-pace 2. 3-6x 1600m @T pace 3. Striders DETAILS Recovery is a 200-400m jog where the time is less than or equal your work time, with a maximum rest time of 3 minutes. Recommendations based on mileage: 50 mpw: 8x 800m @I-pace 45 mpw: 7x 800m @I-pace 40 mpw: 6x 800m @I-pace 35 mpw: 5-6x 800m @I-pace 30 mpw: 5x 800m @I-pace <=25 mpw: 4x 800m @I-pace • 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