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