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