With Expo coming up very soon, we're going work on race-specific strength. This will be a slight variation on the workout from 2 weeks ago. We'll do either 800m or 1000m repeats (depending on your speed) at halfway between T & I paces. For example, if your T pace per lap if 100 seconds and your I pace per lap is 80 seconds, then this workout would be run at 90 seconds per lap. Rest will be short - 200m in 90 seconds with some adjustments allowed based on pace. The short rest will be tough, but it's meant to be a strength/stamina session, so keep the pace under control and you should be able to get through it.
Distance adjustments: If your time to run 1000m at this pace exceeds 5 1/2 minutes, then run 800m repeats instead.
Time adjustments: If your time is 4:30 or less, take 90-100 seconds rest. If your time is between 4:30 and 5:00, take 100-120 seconds rest. If your time exceeds 5:00, 120 seconds rest. Maximum rest is 2 minutes. If jogging 200m in less than 2 minutes is too fast, then shorten the jog distance to 100m.
A couple of other items ...
I've volunteered to serve on the KTC's long distance committee. That is the group that plans and makes decisions about the club's road races. If you have any inputs, comments, concerns, etc., on the subject of KTC road races, please feel free to send me a note or talk to me at the track. I will do my best to see that they are addressed. My first meeting will be this Tuesday evening, so I will probably not be at the track at the regular time. I may start at 4:30 or possibly run in the morning if the weather seems more favorable.
Finally, for those of you that have GPS watches, I've been using a site called Strava to upload and log my runs. It's similar to the Garmin Connect site, but it has some cool features that Garmin doesn't have. One of the things that I really like is that has a feature for tracking shoe miles. They also kind of bill themselves as more of a social media-ish site, so you can have groups and follow friends, and you can see your friends' runs on your dashboard. Their other unique feature is what they call segments - hills or courses can be identified and they list who hold the course records, track you best time on a segment, etc. Anyway, if it sounds interesting, go here and check it out. It's completely free, but there are upgrades you can pay for. If there is enough interest, I can create a Tuesday track group.
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Keith Gemeinhart: 
