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