Running Around 6•10•13

Week 3 • Summer Base 2013

We're continuing our Summer base training period through at least the end of the month. That means easy running on the roads or greenways.

If you just love running in circles, here is the official summer training plan.
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

Since we as a group have shown some affinity for the track, I will share this with you: Ethan is putting on a series of open track meets. Thursdays, July 11, July 25, and August 8. First event starts at 7:00 PM. All events at the Hardin Valley Academy track. Entry fee is $10 per meet, or $25 for all three meets. Events are as follows ...
     Thursday, July 11: 800m, 1 mile, 5000m, 4x800m Relay
     Thursday, July 25 (Corporate Night): 800m, 1 mile, 3000m, 4x400m Relay
     Thursday, August 8: 1000m, 1500m, 3000m, Distance Medley Relay (1200m, 400m, 800m, 1600m)

Complete details can be found at http://www.troopersbar.com/uploads/Thursday_Nights_at_the_Track_entry_form.pdf

This is a time of year when some of us are taking time off or are going on vacation, etc. So the Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout.

Reminder that I will not be at the track this week and throughout the month of June. I am a site director, coaching Summer youth track with both of my sons on Tuesdays and Thursdays. So please help any newer runners that have joined us or show up in my absence.

WORKOUT SUMMARY

1A. Rest week or road run

1B. Maintenance mode or low intensity

DETAILS

Seek shade and an easy pace on the greenways

• Optional alternative to the above workout •

Check out the Summer track progression

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

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Tuesday Night Track · 1801 Volunteer Boulevard Knoxville · Knoxville, Tennessee 37996

Sunday, June 02, 2013

Running Around 6.3.13

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Running Around 6•3•13

Week 2 • Summer Base 2013

Last week the suggested workout was planned time off for recovery. Now we're starting our Summer base training period, so that means easy running on the roads or greenways. Base mileage is important in our periodized approach to training. Summer is a great time for it because the weather is usually not conducive to high quality workouts on the track.

The purpose of base training is to build mileage slowly and intelligently over a period of weeks. By limiting the intensity of training during this period, our bodies can adapt more easily to the stress of adding mileage. One of the best ways to improve your base is to increase your running frequency. I've put together some guidelines here ...http://trackworkouts.blogspot.com/2008/06/running-frequency-progression.html

This is also a great time to refocus on often-neglected aspects of our training like core strength. Core doesn't mean abs. It means abs, hips, glutes and back too. Here is an excellent site for core strength infohttp://www.ronjones.org/Handouts/index.htm. There is a series of videos on core strength at http://runningtimes.com/Article.aspx?ArticleID=16625. And lots of good articles written by Mick Larrabee (from past editions of Footnotes columns) on a variety of subjects like strength training and core at http://www.optimalperformanceinc.com/articles.html.

If you just love running in circles, here is the official summer training plan.
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

This is a time of year when some of us are taking time off or are going on vacation, etc. So the Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout.

Finally, I will not be at the track starting this week and throughout the month of June. I will be a site director, coaching Summer youth track with both of my sons on Tuesdays and Thursdays. So please help any newer runners that have joined us or show up in my absence.