Running Around 9•2•13

Week 15 • Summer Training 2013

Happy Labor Day! Good to see some fast times at the Hal Canfield Mile this morning. We'll get everyone back on the same page now that the mile is over. Let's do some mile repeats at tempo race. That will be a little change of pace for everyone since we've been running the short, fast stuff for several weeks. It will also serve as a good tune-up for Wears Valley Townsend 15k if you are running it this week. If you are running Townsend and ran the mile this morning, I would recommend no workout in between. A few years ago I did a workout mid-week and underestimated the effects of having run the mile on Monday. That left me with no legs for the 15k the following Sunday. Last year, I just did some easy miles during the week and felt pretty good for Wears Valley. Of course, if you're training through the 15k or are feeling strong with a big mileage base, you can probably get away with a workout on Wednesday. So, personally, I'm sticking with the easy running plan this week. I will do some striders on Friday or Saturday at the end of my regular training run, though.

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