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