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