Running Around 8•25•13

Week 14 • Summer Training 2013

We have about a week until the Hal Canfield Mile on Labor Day morning. So this week, we'll have an optional high-intensity workout that will serve as a little tune-up for the mile. For everyone else, we'll do a mix of 200s and 400s. This option will be just fine for milers too if you are looking for something a little lower intensity. The mile-specific workout is 800s at R-pace. This is essentially your mile race pace. Do an easy 800m jog to recovery. Take as long as 5-7 minutes if you need it. Follow this with a few 200s at a relaxed R-pace with 200m jog recovery. These should not be all-out; they should be very smooth and relaxed. Just make them fast enough to get your legs loose and turning over quickly. The other option is sets of 400m, 400m, 200m at R-pace with equal distance recovery. That means a full set is 400m hard, 400m jog, 400m hard, 400m jog, 200m hard, 200m jog. If you are running the mile next week, I'll also recommend a few tempo miles and/or 200s on Thursday. That would be similar to running a Tuesday workout for a Saturday race.

WORKOUT SUMMARY 1A. (milers) 2-3x 800m @R + 2-4 x 200m @R 1B. (non-milers) Sets of (400m, 400m, 200m) @R 2. Striders DETAILS No specific recommendations on numbers for this workout. Just go by feel. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage: 50 mpw: 4 sets 45 mpw: 3 sets + 1x 400m @R w/400m jog + 1x 200m @R w/200m jog 40 mpw: 3 sets + 1x 200m @R w/200m jog 35 mpw: 2 sets + 2x 400m @R w/400m jog 30 mpw: 2 sets + 1x 400m @R w/400m jog 25 mpw: 2 sets   4-6x 100m striders     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

Running Around 8•18•13

Week 13 • Summer Training 2013

Back to hills again this week. You can start at the track and run your warmup to Cherokee Blvd or you can park out there at the church or bottom end of Cherokee. See http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html for all of the detailed info on hill workouts. If you really want to stick to the track, you can substitute 400m repeats instead of hills. Both workouts should be run at the same intensity. Bobby Glenn wanted me to pass on some info about an upcoming race that is a fundraiser for Central High School. It's a rolling course through some nice, quiet neighborhoods. http://beta.active.com/knoxville-tn/running/races/2nd-annual-bobcat-blast-2013

WORKOUT SUMMARY 1. 4-10 Hills or 5-10 x 400m @R pace 2. Striders DETAILS Recommendations based on weekly mileage ... 50 mpw: 8+  hills 45 mpw: 7-8  hills 40 mpw: 6-7  hills 35 mpw: 5-6  hills 30 mpw: 5 hills 0- 25 mpw: 4 hills or 50 mpw: 10 x 400m @R pace w/400m jog 45 mpw: 9 x 400m @R pace w/400m jog 40 mpw: 8 x 400m @R pace w/400m jog 35 mpw: 7 x 400m @R pace w/400m jog 30 mpw: 6 x 400m @R pace w/400m jog 0-25 mpw:5 x 400m @R pace w/400m jog 4-6x 100m striders     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

Running Around 8•11•13

Week 12 • Summer Training 2013

We're back to a normal schedule now that the Thursday track meets and KTC Youth practices are over. As a reminder, we're building our fall season to peak from the end of October through Thanksgiving, with Autumnfest as the end of the season. We've been doing some higher intensity workouts, and some of us have been racing at high intensity in the meets, so we'll back off of that a little this week and get back to basics with some tempo miles.

WORKOUT SUMMARY 1. 3-6x 1600m @T pace w/60s rest 2. Striders DETAILS Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum. 4-6x 100m striders     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

Running Around 8•4•13

Week 11 • Summer Training 2013

Final reminder about Thursday track meets. It was a great atmosphere two weeks ago - lots of folks running and cheering. You still have one more chance - this week on August 8. First event starts at 7:00 PM. All events at the Hardin Valley Academy track. Entry fee is $10 per meet. Events are as follows ...      Thursday, August 8: 800m, 1 mile, 5000 m, Distance Medley Relay (1200m, 400m, 800m, 1600m) or Sprint Medley Relay (400m, 200m, 200m, 800m) Complete details can be found at http://www.troopersbar.com/uploads/Thursday_Nights_at_the_Track_entry_form.pdf Results from the first two meets are at: http://troopersbar.com/ 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 400m repeats at R-pace followed by equal distance rest. This works well for early season running economy and also for a mini-focus for the Hal Canfield road mile on Labor Day. If you are NOT thinking about racing the mile, then you can opt for some tempo miles instead. See details below. Emily Thompson has also invited us for another running/social option this week. The KTC Hood to Coast team is having a fun run and sendoff party at the Corner BP (corner of Broadway and Jackson). It will be a short run around downtown & WFP area starting at 5:30 followed by food & drinks anytime after 6.  It's only a couple miles from the track, so it's easy to head over there following the workout. Complete details at https://www.facebook.com/events/504349382992226/

WORKOUT SUMMARY 1A. 5-10 x 400m @R pace 1B. 3-6x 1600m @T pace w/60s rest   2. Striders DETAILS Recovery is equal distance, so 400m. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage: 50 mpw: 10 x 400m @R pace w/400m jog 45 mpw: 9 x 400m @R pace w/400m jog 40 mpw: 8 x 400m @R pace w/400m jog 35 mpw: 7 x 400m @R pace w/400m jog 30 mpw: 6 x 400m @R pace w/400m jog <=25 mpw:5 x 400m @R pace w/400m jog Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum.   4-6x 100m striders     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