Running Around 7•28•14

Week 9 • Summer Training 2014

I like hills for early season strength work, so let's stick with them again for this week's workout. 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 Note that the KTC will have youth track practice at Tom Black for one more Tuesday from 6-7:30 pm. Please make an extra effort to be courteous and share the track as we always do.

WORKOUT SUMMARY 1A. Hills     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         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 7•20•14

Week 8 • Summer Training 2014

Thursday Nights at the Track is back. The first meet is this week (7/24)! Other meets follow on 8/7 and 8/21. If you didn't get out to any of the meets last year, you missed a great time. They even have relays! Tell your friends. http://www.troopersbar.com/#!thursday-nights-at-the-track/c4yv Here is a note from Ethan regarding registration, etc.: Hi, many of you have signed up for this Thursday's track meet at Hardin Valley but this is a reminder.  We have online registration this year and we aren't doing paper registration.  In order to make the meets run more quickly and make the administration easier, please register before Wednesday so we can set up heat sheets.  You will be able to switch events at the track as long as you are already in the system. Here is the approximate schedule for this Thursday: 7:00 PM: Open men's 1500 meters 7:10 PM: Masters men's 1500 meters 7:20 PM: Open women's 1500 meters 7:30 PM: Masters women's 1500 meters 7:40 PM: Combined open and masters men's 5000 meters 8:10 PM: Combined open and masters women's 5000 meters 8:40 PM: Open men's 800 meters 8:45 PM: Masters men's 800 meters 8:50 PM: Open women's 800 meters 8:55 PM: Masters women's 800 meters 9:00 PM: Combined 4x400m relay I'm going to use the track meet as my primary workout day this week. I think that's a good way to have some fun and get in some quality work. If that's just not your thing, then I will recommend hills for this week's workout. 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 Note that the KTC will have youth track practice at Tom Black during this month on Tuesdays from 6-7:30 pm. Please make an extra effort to be courteous and share the track as we always do. Finally, this is a time of year when some of us are taking time off or are going on vacation, etc. So the Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout.

WORKOUT SUMMARY 1A. Track Meet   1B. Hills DETAILS At Hardin Valley Academy High School. See link to registration site above.   • Optional alternative to the above workout  • 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     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 7•13•14

Week 7 • Summer Training 2014

Let's do a progression run again this week. I'm going to keep it a 30/30 split (in minutes), but feel free to extend that out a bit if you are feeling good. My only recommendation is to keep the fast running in the second half of the run. So if you go 70 minutes total, get 35 minute in before you pick up the pace. A progression run simply means that the second half will be faster than the first. Ideally, I'd like to see 30 minutes easy running followed by 30 minutes of faster running. Notice that I didn't give you a specific pace (e.g. I, R, T). It should be comfortably hard, basically a tempo run. If you need a specific number, then I would suggest the the second half pace should be at least 30 seconds per mile faster than the first half. It can be faster, but should be a pace you can sustain for 30 minutes. You can also offset the progression a little so that you finish with some easy running. So you might do 25 minutes easy, 30 minutes hard, 5 minutes easy. Free free to go longer than 60 minutes total, but keep the hard running to 30 minutes. If you just love running in circles, here is the official summer training plan. http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html Thursday Nights at the Track is back with adult track meets on 7/24, 8/7, and 8/21. If you didn't get out to any of the meets last year, you missed a great time. They even have relays! Tell your friends. http://www.troopersbar.com/#!thursday-nights-at-the-track/c4yv Note that the KTC will have youth track practice at Tom Black during this month on Tuesdays from 6-7:30 pm. Please make an extra effort to be courteous and share the track as we always do. Finally, this is a time of year when some of us are taking time off or are going on vacation, etc. So the Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout.

WORKOUT SUMMARY 1A. Progression run   1B. Maintenance mode or low intensity DETAILS 30 minutes easy + 30 minutes hard, but feel free to make it a little longer.   • Optional alternative to the above workout  • Check out the Summer track progression     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 7•6•14

Week 6 • Summer Training 2014

We'll continue with informal speed development through progression runs. A progression run simply means that the second half will be faster than the first. Ideally, I'd like to see 30 minutes easy running followed by 30 minutes of faster running. Notice that I didn't give you a specific pace (e.g. I, R, T). It should be comfortably hard, basically a tempo run. If you need a specific number, then I would suggest the the second half pace should be at least 30 seconds per mile faster than the first half. It can be faster, but should be a pace you can sustain for 30 minutes. You can also offset the progression a little so that you finish with some easy running. So you might do 25 minutes easy, 30 minutes hard, 5 minutes easy. Free free to go longer than 60 minutes total, but keep the hard running to 30 minutes. If you just love running in circles, here is the official summer training plan. http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html Thursday Nights at the Track is back with adult track meets on 7/24, 8/7, and 8/21. If you didn't get out to any of the meets last year, you missed a great time. They even have relays! Tell your friends. http://www.troopersbar.com/#!thursday-nights-at-the-track/c4yv Note that the KTC will have youth track practice at Tom Black during this month on Tuesdays from 6-7:30 pm. Please make an extra effort to be courteous and share the track as we always do. Finally, this is a time of year when some of us are taking time off or are going on vacation, etc. So the Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout.

WORKOUT SUMMARY 1A. Progression run   1B. Maintenance mode or low intensity DETAILS 30 minutes easy + 30 minutes hard   • Optional alternative to the above workout  • Check out the Summer track progression     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