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