Running Around 3•31•14

Week 18 • Spring Training 2014

I hope everyone had a great day yesterday. Thank you if you volunteered in any way to make the marathon events a big success! If your legs are sore from the 1/2 marathon or full marathon or 5k or relay, then probably not the best idea to workout on Tuesday. Push it Wednesday if you want. Or if you still want to come to the track on Tuesday, you could try a nice easy run from the track on the greenway or whatever. Use the Facebook group page to coordinate with your workout partners. We'll stick with I-pace, but will drop back to 800s to be a little merciful on those who raced Knoxville. Recovery is a 200-400m jog where the time is less than or equal your work time. But this time we are limiting the rest time to a maximum of 3 minutes. 2:45 rest is better if you can handle that.

WORKOUT SUMMARY 1. 4-10 x 800m @I-pace   2. 3-6x 1600m @T pace   3. Striders DETAILS Recovery is a 200-400m jog where the time is less than or equal your work time, with a maximum rest time of 3 minutes. Recommendations based on mileage: 50 mpw: 8x 800m @I-pace 45 mpw: 7x 800m @I-pace 40 mpw: 6x 800m @I-pace 35 mpw: 5-6x 800m @I-pace 30 mpw: 5x 800m @I-pace <=25 mpw: 4x 800m @I-pace   • This is an optional 2nd workout for Thurs/Fri  • 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 3•24•14

Week 17 • Winter Training 2014

I case you haven't noticed, marathon week in Knoxville!! If you are competing at one of the races next weekend, good luck! If you are not, please consider volunteering. Here is a link to the volunteer site: http://www.knoxvillemarathon.com/Volunteer/VolunteerForm.cfm Since many of us are running one of the Knoxville Marathon races, I'll make the main workout a light sharpening workout. It consists of mostly T-pace, sandwiched by a little bit of R-pace to get our legs turning and feeling fast. But keep the R-pace under control. I'm going to recommend R-pace + 2 seconds for the 200s, so if your pace is 45 seconds per 200m, then for this workout, run them at 47. We want to treat them like long, fast striders instead of a fast footrace with your training partners. If you want to make it even lighter, feel free to reduce any or all of the T-pace miles to 1200m, keeping the rest at 60 seconds. If you are not planning on racing Sunday, then you'll be fine doing this workout. But if you want something a little more strenuous, you can repeat last week's workout, or run this week's optional 2nd workout (hills).

WORKOUT SUMMARY 1. 2x 200m @R*-pace + 2-5x 1600m @T pace + 2x 200m @R*-pace   2. 4-10 x hill repeats - jog back down for recovery   3. Striders DETAILS R*-pace = R-pace + 2 seconds. Recovery following 200s is a 200m jog. Recovery following 1600s is 60 seconds. Recommendations based on weekly mileage .... 50 mpw: 2x 200m @R* + 4x 1600m @T + 2x 200m @R* 40 mpw: 2x 200m @R* + 3x 1600m @T + 2x 200m @R* 30 mpw: 2x 200m @R* + 2x 1600m @T + 2x 200m @R* 25 mpw or less: 1x 200m @R + 2x 1600m @T + 1x 200m @R   • This is an optional 2nd workout for Thurs/Fri  • 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 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 3•17•14

Week 16 • Winter Training 2014

We'll continue with I-pace workouts this week. After the gentle introduction with 800s last week, we'll increase the distance to either 1000s or 1200s, depending on your pace. The ideal length of time for each repeat is 4-5 minutes. Shorter will not give you enough time at the correct effort, and longer will likely be too stressful to maintain pace, or you'll tire before you get enough volume. So, you should run 1000m repeats if you cannot complete 1200m in less than 5 minutes. The most important part of this workout is to keep the recovery time less than or equal to the time spent running the repeats. If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage (e.g. 4x 1200m for 40 miles per week). You can probably jog a full 400m for rest, but it's OK to do 300m or 200m if that's all the ground you can cover in your allotted time. Keep the rest time under 4 minutes this week no matter how long the repeats take.

WORKOUT SUMMARY 1. 3-8x 1200m @I pace   2. 3-6x 1600m @T pace   3. Striders DETAILS Recovery is a 200-400m jog where the time is less than or equal your work time. 4minutes rest is probably plenty. Adjust distance to 1000m if you cannot complete 1200m in 5 mins. For running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. Recommendations for 1000s based on weekly mileage ... 50 mpw: 6-7 x 1000m @I pace w/200m jog 45 mpw: 5-6 x 1000m @I pace w/200m jog 40 mpw: 5 x 1000m @I pace w/200m jog 35 mpw: 4-5 x 1000m @I pace w/200m jog 30 mpw: 4 x 1000m @I pace w/200m jog 25 mpw or less: 3 x 1000m @I pace w/200m 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

Running Around 3•11•14

Week 15 • Winter Training 2014

Sorry for the late delivery of this. I'm traveling for work, and my schedule is all screwed up. Change of pace this week! We're switching from T-pace to I-pace. I-pace workouts are good for developing speed & strength for 5-10k race. If you are training for a longer Spring race like Boston or Knoxville marathon or half, these workouts will help you sharpen up a bit for those races by turning up the speed and changing the stimulus. It's at this point in the training cycle that I'll also start including a second weekly workout for those who are inclined to do one. For the remainder of the Spring, those will likely be T-pace miles or hills so we don't loose touch with that fitness that we've been developing since January. For I-pace workouts, the recovery time is a very important aspect of the workout. Your rest time between repeats must be less that your work time, so if you run 800m in 3 minutes, your recovery time must be 3 minutes or less. As we progress through this part of the training cycle, we will be reducing the rest.

WORKOUT SUMMARY 1. 4-10 x 800m @I-pace   2. 3-6x 1600m @T pace   3. Striders DETAILS Recovery is a 200-400m jog where the time is less than or equal your work time. Recommendations based on mileage: 50 mpw: 8x 800m @I-pace 45 mpw: 7x 800m @I-pace 40 mpw: 6x 800m @I-pace 35 mpw: 5-6x 800m @I-pace 30 mpw: 5x 800m @I-pace <=25 mpw: 4x 800m @I-pace   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 3•2•14

Week 14 • Winter Training 2014

This week, we're going to finish up the T-pace workout progression. Recall that we started with 1600m repeats back on 1/11 and have increased the distance to 3200m over a series of workouts. We will be doing a continuous T-pace run on the track. The range of time to shoot for is 20-22 minutes. 20 minutes is ideal, but if you need a couple of extra minutes to get to an even distance (e.g. 3 miles), then that's OK. We also want to cover 10% of weekly mileage at T-pace, so if you don't get there in 20 minutes, then take a 3 minute jog lap and add 1600m repeats with 60s rest to meet your mileage goal. As an example, let's say you are running 40 miles per week, and your T-pace is 7:00. Start with a 21-minute run at T-pace, and that will cover 3 miles. Take a 400m jog recovery up to 3 minutes. Add one 1600m @T-pace. While a 20-minute continuous run can sound daunting, keep in mind that T-pace is the pace you can run for an hour in a race. So this workout is only 1/3 of maximum distance at this pace. Bonus option for high-mileage over achievers: 2x 5k @T-pace with 3 min (400m) jog in between.

WORKOUT SUMMARY 1. 20-22 minutes continuous run at T-pace + 400m jog + 0-3x 1600m @T-pace w/60s pace   2. Striders DETAILS Total mileage at T-pace should be 10% of weekly mileage. Add 1600m repeats following 20 min run as needed.@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