Running Around 1•26•14

Week 9 • Winter Training 2013

Let's keep T-pace as the main part of the workout, but this week we'll throw in some faster stuff to work on some early season turnover and running economy. Nothing too crazy, just a little sprinkle of speed. So let's start with T-pace miles like we did two weeks ago then finish with some 200s at R-pace. Basically we're going to drop one of the T-pace miles and replace it with 200s. See below for details. Reminder that we meet at the press box, but if it's chilly and/or raining, we usually gather in the lobby of the HPER building. The HPER is directly behind the press box. Go to the lobby on the left (West) side under the breezeway.

WORKOUT SUMMARY 1. 2-5x 1600m @T pace with 60s recovery in between + 4x 20m @R pace with 200m jog recovery in between   2. Striders DETAILS Total olume should be 10% of your weekly mileage. 50 mpw: 4x 1600m @T w/60 seconds rest + 4x 200m @R w/200m jog 40 mpw: 3x 1600m @T w/60 seconds rest + 4x 200m @R w/200m jog 30 mpw: 2x 1600m @T w/60 seconds rest + 4x 200m @R w/200m jog 20 mpw or less: 1 x 1600m @T w/60 seconds rest + 4x 200m @R w/200m 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 1•19•14

Week 8 • Winter Training 2013

Last week we did 1600m repeats. This week we will step that up to 2000m repeats. However, we're going to be adding a few seconds to the recovery to account for the increased distance. We're only progressing one of the variables (distance). Changing two variables (recovery & distance) would be more strenuous. For some mileage levels, we'll do a combination of 1600s and 2000s to get the proper amount of mileage for the whole workout. See the details below. We're sticking with T-pace for the majority of workouts over the next few weeks. This should work well for those who are training for the upcoming Knoxville Marathon and series of long-distance races that lead up to it. Reminder that we meet at the press box, but if it's chilly and/or raining, we usually gather in the lobby of the HPER building. The HPER is directly behind the press box. Go to the lobby on the left (West) side under the breezeway.

WORKOUT SUMMARY 1. 3-6x 2000m @T pace with 75s recovery in between   2. Striders DETAILS Volume should be 10% of your weekly mileage. 50 mpw: 4x2000m @T w/ 75 seconds rest 45 mpw: 2x2000m @T w/75 seconds rest + 2 x 1600m @T w/60 seconds rest 40 mpw: 3 x 2000m @T w/75 seconds rest 35 mpw: 2 x 2000m @T w/75 seconds rest + 1 x 1600m @T 30 mpw: 1 x 2000m @T w/75 seconds rest + 2 x 1600m @T w/60 seconds rest 25 mpw or less: 2 x 2000m @T w/75 seconds rest   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 1•11•14

Week 7 • Winter Training 2013

Hopefully you all have been using this base period of training to get rested, healthy, re-focus on core cross training and have started building a solid training base for the upcoming Spring racing season. But this week we will trade the greenways for the track and start back with formal workouts. We'll start with our bread & butter workout of T-pace mile repeats with 60 seconds rest. To find your T-pace, go to the links at the bottom of this message. Click on the first one, and enter a recent race result. It will return a list of training paces for your fitness level. It's important to note that you should use a recent result and not a goal for an upcoming race. If you're not taking advantage of the marathon training runs, you're missing a great opportunity. They take place every Saturday morning at 8am. Location is different each week. You do not need to be a KTC member to participate. With a big crowd, it's easy to find someone going your pace and/or distance. Since we'll be back at the track, I'll remind you that we meet at the press box, but if it's chilly and/or raining, we usually gather in the lobby of the HPER building. The HPER is directly behind the press box. Go to the lobby on the left (West) side under the breezeway.

WORKOUT SUMMARY 1. 3-6x 1600m @T pace with 60s recovery in between   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 1•6•14

Week 6 • Winter Training 2013

First, please be smart about the weather. It's going to warm up later in the week. If you think you'll have a more productive run when it's not freezing out, then feel free to do the workout on Wednesday or Thursday. This week we're going to up the intensity just a little bit by doing a progression run on the roads or greenway. The goal is to run 20-30 minutes at elevated pace during the second half of the run. I'm saying elevated pace because there are no strict guidelines. One good rule of thumb is about 30 seconds per mile faster than your easy training pace. If you're training for a marathon, then marathon goal pace is good too. For example, if you're running for an hour, start easy for 30 minutes, pick up the pace for 20-25 minutes and then finish the last 5-10 minute easy. If you just love running in circles, here is the official off-season training plan. Good for both Winter and Summer despite the name of the article. http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html If you're not taking advantage of the marathon training runs, you're missing a great opportunity. They take place every Saturday morning at 8am. Location is different each week. You do not need to be a KTC member to participate. With a big crowd, it's easy to find someone going your pace and/or distance. I realize I haven't been at the track for a while. I've been nursing a knee problem since back in October. Hope to get some info from the doc today. If the weather is a little nicer next week I might stop by to see how everyone is doing. Maybe we can get together for pizza following a run sometime soon.

WORKOUT SUMMARY 1. 60-minute progression run DETAILS On the roads or Greenway. 30 minutes easy followed by 20-25 minutes hard. 75-90 minutes of total running is OK, but limit the faster running to 30 minutes. Wear something reflective if you have it!     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