Running Around 7•8•13

Week 7 • Summer Base 2013

A quick heads-up. KTC is starting their Summer program this week, so keep in mind that there will be other people (mostly kids) on the track. I have no idea whether we will be able to workout while they are there or not. Let's play it by ear and be ready to make adjustments if necessary. I'll be there to start my progression run but will appreciate any feedback from those who choose to stay at Tom Black. Same workout as last week: a progression run on the roads or greenways. A progression run simply means that the second half will be faster than the first. Ideally, I'd like to see 30 minutes easy running followed by 30 minutes of faster running. Notice that I didn't give you a specific pace (e.g. I, R, T). It should be comfortably hard, basically a tempo run. If you need a specific number, then I would suggest the the second half pace should be at least 30 seconds per mile faster than the first half. It can be faster, but should be a pace you can sustain for 30 minutes. You can also offset the progression a little so that you finish with some easy running. So you might do 25 minutes easy, 30 minutes hard, 5 minutes easy. Free free to go longer than 60 minutes total, but keep the hard running to 30 minutes. 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.

WORKOUT SUMMARY 1A. Progression Run 1B. Maintenance mode or low intensity   DETAILS 30 minutes easy + 30 minutes hard • Optional alternative to the above workout  • Check out the Summer track progression