Email not displaying correctly? View it in your browser. 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. 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 unsubscribe from this list | update subscription preferences

Sent to kgemeinhart.1234w@blogger.com — why did I get this? unsubscribe from this list | update subscription preferences Tuesday Night Track · 1801 Volunteer Boulevard Knoxville · Knoxville, Tennessee 37996