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.