Running Around 7•14•13

Week 8 • Summer Base 2013

Reminder, KTC has their Summer program this week, so keep in mind that there will be other people (mostly kids) on the track.

If anyone has any feedback about interaction with them from last week, let me know. I ran off campus and returned after the majority of their practice was over. My guess is that it will be difficult to run an actual workout while they are practicing. If you have a preference on alternate days/times for the rest of the month, let me know. We could meet Monday, Wednesday or Thursday at 5:30. Or we could keep Tuesday and start at 6:30. That would have us finishing up warmup, striders, etc. as they are finishing. I think Tuesday at 6:30 is probably the best option, so I'll go ahead and recommend that for this week. I'll make the call next week based on the feedback I get. You can also make plans on the Facebook page.

For the workout, let's hit the track and start some actual speed work. Fast 200s will get us focusing on speed and running economy. That fits well with the summer track races as well as the Hal Canfield Mile on Labor Day.

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 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 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.

WORKOUT SUMMARY

1. 6-20 x 200m @R pace

2. Striders

DETAILS

Recovery is equal distance, so 200m. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:

50 mpw: 12-20 x 200m @R pace w/200m jog
45 mpw: 10-18 x 200m @R pace w/200m jog
40 mpw: 10-16 x 200m @R pace w/200m jog
35 mpw: 8-14 x 200m @R pace w/200m jog
30 mpw: 8-12 x 200m @R pace w/200m jog
<=25 mpw: 6-10 x 200m @R pace w/200m jog

4-6x 100m striders