Running Around 7•22•13

Week 9 • Summer Training 2013

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

Since I got no feedback regarding the 6:30 pm start time, we'll stick with that again this week. I'll make the call next week based on the feedback I get. You can also make plans on the Facebook page.

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, 2 mile, 4x400m Relay
Thursday, August 8: 1000m, 1 mile, 2 mile, 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

I'm running in the meet this week, so I don't want to kill my legs with a workout on Tuesday. Instead I'm recommending that the official workout for this week is 1-4 events at the Thursday meet (note: small entry fee required unless you are only running the relay). If you are running Thursday, you might include some striders at the end of your normal training run on Tuesday.

If you are not interested in the meet or that doesn't work with your schedule, then the track workout is sets of 200m, 200m, 400m at R-pace followed by equal distance rest. So that means a full set is: 200m hard, 200m easy, 200m hard, 200m easy, 400m hard, 400m easy. See details below for recommendations based on weekly mileage.

We've been working on building base mileage since the beginning of June. Now might be a good time to do some introspection as to whether or not you need a recovery week. I hit my peak weekly goal for the Summer/Fall training cycle this past week. So I'm making this a recovery week. My mileage will be at least 25% lower than my peak. Some runners have a recovery week every 3rd or 4th week. I wouldn't push it beyond 6-7 weeks without one. I just did 7, and my legs are beat.

Finally, 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

1A. Sets of (200m, 200m, 400m) @R pace

1B. 1-4 events at Thursday meet

2. Striders

DETAILS

Recovery is equal distance, so 200m following the 200m runs and 400m following 400m runs. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage:
50 mpw: 5 sets
45 mpw: 4 sets + 2x200m @R pace w/200m jog
40 mpw: 4 sets
35 mpw: 3 sets + 2x200m @R pace w/200m jog
30 mpw: 3 sets
25 mpw: 2 sets + 2x200m @R pace w/200m jog
<=20 mpw: 2 sets

http://troopersbar.com/uploads/Thursday_Nights_at_the_Track_entry_form.pdf

4-6x 100m striders