Running Around 4•28•14

Week 22 • Spring Training 2014

Let's do some hills this week. It's been a while, and now is a good time revisit some strength work with Expo still a few weeks out. 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 in order to be kind to my knee,  I will likely run on the road where the footing is better. If you decide to run on the road instead of the path, keep your head up and don't play chicken with any cars. 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.

WORKOUT SUMMARY 1. 4-10 x hill repeats - jog back down for recovery   2. 3-6x 1600m @T pace   3. 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   • 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 4•21•14

Week 21 • Spring Training 2014

Hopefully everyone has had a chance to see the amazing, inspiring finish of today's Boston Marathon!! I'm feeling motivated! Two choice this week. Choose the one that you think will work best for you. Many of us are racing Dogwood this weekend, and both of these are appropriate for race week depending on how your legs are feeling. Option 1 is 400s. If you feel like you're lacking some speed or turnover, this is a good choice. Keep it under control, and focus on relaxed speed. Option 2 is a mix of T and R-paces for a little lighter workload.

WORKOUT SUMMARY 1. 4-12 x 400m @R pace w/ 400m jog recovery   2. 1-3 x 1200 @T pace w/60 seconds rest + 1-2 x 400m @R pace w/400m jog + 1-3 x 200m @R pace w/200m jog   3. Striders DETAILS Volume (not including rest) should be 5% of your weekly mileage. 50 mpw: 10-12 x 400m w/400m jog recovery 45 mpw: 9 x 400m w/400m jog recovery 40 mpw: 8 x 400m w/400m jog recovery 35 mpw: 7 x 400m w/400m jog recovery 30 mpw: 6 x 400m w/400m jog recovery 25 mpw: 5 x 400m w/400m jog recovery 20 mpw or less: 4 x 400m w/400m jog recovery   Recommendations based on your weekly mileage. 45+ mpw: 3x1200@T w/60s + 2x400m@R w/400m jog + 3x200@R w/200 jog 40 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 3x200m@R w/200m jog 35 mpw: 2x1200@T w/60s + 2x400m@R w/400m jog + 2x200m@R w/200m jog 30 mpw: 2x1200@T w/60s + 1x400m@R w/400m jog + 2x200m@R w/200m jog <= 25 mpw: 1200@T w/60s + 1x400m@R w/400m jog + 3x200m@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 4•13•14

Week 20 • Spring Training 2014

Let's do some 800s this week. 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 4•8•14

Week 19 • Spring Training 2014

The grass is green and the Dogwoods are blooming, and the Spring racing season is underway! From now until the end of May, you'll have tons of opportunities to race. The work we've been doing since January has been setup to get us racing really well over the next 6 weeks or so, but we're still working toward a peak for the last 2 weeks in May. To work on turnover, speed, and running economy, we'll go back to 400s this week. Keep in mind that while running fast, we also want to be smooth and in control. It's better to back off just slightly to run efficiently than flail and strain just to hit a particular time.

WORKOUT SUMMARY 1. 4-12 x 400m @R pace w/ 400m jog recovery   2. 3-6x 1600m @T pace   3. Striders DETAILS Volume (not including rest) should be 5% of your weekly mileage. 50 mpw: 10-12 x 400m w/400m jog recovery 45 mpw: 9 x 400m w/400m jog recovery 40 mpw: 8 x 400m w/400m jog recovery 35 mpw: 7 x 400m w/400m jog recovery 30 mpw: 6 x 400m w/400m jog recovery 25 mpw: 5 x 400m w/400m jog recovery 20 mpw or less: 4 x 400m w/400m jog recovery   • 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