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 5•19•13 Week 26 • Spring 2013 Final week of training before we have Expo 5k/10k on Saturday! We have put in a lot of hard work and many miles during this training cycle. I hope everyone has a good race or two along the way. This is the end of our Spring training cycle, so get out there, run hard, and don't hold anything back!! I'm going to offer a couple of options this week. Typically, I like the patented taper/sharpening mix of a combination of light tempo and short, fast reps. So that will be option #1. However, I ran a hard workout the week of Dogwood and had a great race, so I'm personally going back to that 800 workout, hoping that similar success will follow this weekend. I'm going to drop the number down from 8 to 6 though. Whatever you decide to do is fine with me. The details below are for the maximum amount to run based on miles per week. Feel free to cut either workout down a little bit if you think it will help you race better. WORKOUT SUMMARY 1. 1-3 x 1200 @T pace w/60 seconds rest  + 1-2 x 400m @R pace w/400m jog  + 1-3 x 200m @R pace w/200m jog 2. 4-8 x 800m @I pace w/ 200m jog recovery   3. Striders DETAILS Recommendations based on your weekly mileage. 45+ mpw: 3x1200@T w/60s + 2x400m@R w/400m jog + 3x200@R w/200 jog 40 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 3x200m@R w/200m jog 35 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 2x200m@R w/200m jog 30 mpw: 2x1200@T w/60s + 1x400m@R w/400m jog + 2x200m@R w/200m jog <= 25 mpw: 1200@T w/60s + 1x400m@R w/400m jog + 3x200m@R w/200m jog • Optional alternative to the above workout  • Recovery is a 200m jog with a time that is between 90 seconds and 2 minutes. You be the judge of how much rest you need. Recommendations based on mileage. Feel free to reduce the number if that suits you better for race week: 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 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