Running Around 2•24•14

Week 13 • Winter Training 2014

This week we'll do a mix of tempo and some fast 200s. We need to keep the tempo work to support the longer races on the spring schedule (e.g. Knoxville marathon and half, Boston, etc.). We're adding in the 200s because we will be switching to some faster stuff soon, and these help with development of running economy. 200s also provide a new stimulus to keep us from getting stale from too much tempo work. Switching paces helps with racing because you have things like hills and surges that prevent the pace from being predicable. Switching from T to R, you need to be ready to change gears to pick up the pace. Switching back from R to T, gives you some practice at settling back into a pace and getting breathing back under control. Below, I list the details in sets. Each set will be: 1600m @T pace, followed by 60s rest  + 200m @R pace with 200m jog rest + 200m @R pace with 200m jog rest. That will be repeated a number of times based on your weekly mileage.

WORKOUT SUMMARY 1. Sets of (1600m @T w/60s rest + 2x 200m @R w/200m jog)   2. Striders DETAILS Recommendations based on weekly mileage ... 55+ mpw: 3 sets + 1600m @T 45-50 mpw: 3 sets 40 mpw: 2 sets + 1600m @T 30-35 mpw: 2 sets 0- 25 mpw: 1 sets + 1600m @T   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 2•17•14

Week 12 • Winter Training 2014

This week we'll move to the next step in  T-pace workout progression. Previously we did 2400m repeats. 2800m is kind of an odd distance, so I'm going to bump it to 3200m. And with that is a total of 2 minutes rest. I suspect it will be better to jog 200m or so rather than standing for 2 minutes, but I'll let you make the call on that. Recall that 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 distances to get the proper amount of mileage for the whole workout. See the details below. If your fitness is not to the point where you are comfortable with 3200m repeats, then you can drop back to 1600s with 60s rest. 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. 1-3x 3200m @T pace with 2 minutes recovery in between   2. Striders DETAILS Volume should be about 10% of your weekly mileage. For the 2 minute rest intervals, you can jog 200m or just stand to recover - your choice. 55+ mpw: 3x 3200m @T w/2 minutes rest 50 mpw: 2x 3200m @T w/2 minutes rest + 1600m @T 45 mpw: 1x 3200m @T w/2 minutes rest + 2400m@T w/90 seconds rest + 1600m @T 40 mpw: 2x 3200m @T w/2 minutes rest 35 mpw: 1x 3200m @T w/2 minutes rest + 2400m @T 30 mpw: 1x 3200m @T w/2 minutes rest+ 1600m @T 25 mpw or less: 1 x 2400m @T w/90 seconds rest + 1x 1600m @T   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 2•10•14

Week 11 • Winter Training 2014

This week, we'll take a break from the T-pace stuff to run some hills. Hills are tough and intense, and those things are not always compatible with freezing temperatures. Personally, I find it hard to hit top speed when it's cold. So, just do your best with effort and don't worry so much about the numbers. If you'd like to stay on the track, substitute 400s at R-pace instead. Hill workouts are great for improving your strength and running economy. Besides, if you live and race in East Tennessee, you can't avoid the hills. Here is a full rundown on the hill workouts: http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html Usually we run on the path in the median of Cherokee Blvd, but I might try running on the road because the footing is better. If you decide to run on the road instead of the path, wear something reflective and/or use a light. Alternatively, you could meet us out there if you want to do a shorter warmup or do your warmup on the gravel path on Cherokee Blvd. 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. 4-10 x hill repeats - jog back down for recovery   1B. 4-10 x 400m @R-pace - 400m jog recovery   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   Recommendations based on weekly mileage ... 50 mpw: 10x 400m @R pace w/400m jog 45 mpw: 9x 400m @R pace w/400m jog 40 mpw: 8x 400m @R pace w/400m jog 35 mpw: 7x 400m @R pace w/400m jog 30 mpw: 6x 400m @R pace w/400m jog 0- 25 mpw: 4-5x 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 2•3•14

Week 10 • Winter Training 2013

We're going to continue with our T-pace workout progression. Two weeks ago on the track, we did 2000m repeats. This week we add a lap to make it 2400m repeats. And we'll add time to the recovery to account for the increased distance. We're progressing one of the workout variables (distance). Changing two variables (recovery & distance) would be more strenuous. For some mileage levels, we'll do a combination of distances to get the proper amount of mileage for the whole workout. See the details below. Next week will most likely be hills. I didn't want to do the first hill workout this week with Strawberry Plains coming up this weekend. 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. 2-4x 2400m @T pace with 90s recovery in between   2. Striders DETAILS Volume should be about 10% of your weekly mileage. 55+ mpw: 4x 2400m @T w/90 seconds rest 50 mpw: 2x 2400m @T w/ 90 seconds rest + 2x 1600m @T w/60 s rest 45 mpw: 3x 2400m @T w/90 seconds rest 40 mpw: 2 x 2400m @T w/90 seconds rest + 1600m @T 35 mpw: 1 x 2400m @T w/90 seconds rest + 2x 1600m @T w/60 s rest 30 mpw: 2 x 2400m @T w/90 seconds rest 25 mpw or less: 1 x 2400m @T w/90 seconds rest + 1x 1600m @T 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