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