Running Around 8•24•14

Week 13 • Summer Training 2014

I'm thinking hills again this week. Speed comes from strength, and hills are a great way to improve both. Long-time readers will notice more of a focus on hills this training cycle. I think I've neglected them in the recent past, and it's also good to change up the workouts from year to year to keep from getting stuck in a rut. Changes in training stimulus should also yield changes in adaptation (i.e. improved fitness). Tuesday will leave 6 days between this workout and the Hal Canfield Mile, if that's on your upcoming schedule. That's plenty of time to recover. Hill workouts are great for improving your strength as well as 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 Due to family schedules, it's been tough for me to get to the track on Tuesday evenings. Hopefully that will improve in a few weeks. I'm always available via email if you have questions. This week, I will be doing my hill workout on Tuesday morning. I will probably do an easy 5 mile loop of Cherokee Blvd and then 8-10x short hills at the usual spot.

WORKOUT SUMMARY 1A. Hills     2. 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   4-6x 100m striders any day this week       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 Follow me on

Running Around 8•18•14

Week 12 • Summer Training 2014

The final Thursday Nights at the Track meet is this week (8/21). Note that the venue has changed. The meet will be at Webb High School. This week's events will be 800m, Mile, 5000m, sprint medley relay (200m, 200m, 400m, 800m). Only $10. Tell your friends. http://www.troopersbar.com/#!thursday-nights-at-the-track/c4yv I'll recommend one or two events at the track meet as the preferred workout this week. For those not interested in racing on the track, let's mix it up this week and do some tempo miles with a fast finish. Start each mile at your normal T-pace, and hold steady until you reach the final 200m. Over the last 200m, increase your speed until you are running about R-pace for the last 100m. To make up for the increased intensity, we'll add 15s rest in between for a total of 75s. Due to family schedules, it's been tough for me to get to the track on Tuesday evenings. Hopefully that will improve in a few weeks. I'm always available via email if you have questions.

WORKOUT SUMMARY 1. 3-6x 1600m @T pace with fast finishes     DETAILS Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum. Increase to R-pace over last 200m of each. 75s rest between repeats.         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 Follow me on

Running Around 8•11•14

Week 11 • Summer Training 2014

Let's run for the hills again this week. Speed comes from strength, and hills are a great way to improve both. Hill workouts are great for improving your strength as well as 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 Due to family schedules, it's been tough for me to get to the track on Tuesday evenings. Hopefully that will improve in a few weeks. I'm always available via email if you have questions. This week, I will be doing my hill workout on Tuesday morning. I will probably do an easy 5 mile loop of Cherokee Blvd and then 8-10x short hills at the usual spot. P.S. There is one more track meeting coming up at Hardin Valley next week (8/21). I hope to see many of you there for some fun!

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 Follow me on

Running Around 8•4•14

Week 10 • Summer Training 2014

Thursday Nights at the Track second meet is this week (8/7). One more meet will follow on 8/21. If you haven't been out to any of the meets (last year or this year), you're missing a great time. They even have relays! Only $10. Tell your friends. http://www.troopersbar.com/#!thursday-nights-at-the-track/c4yv 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 let's hit the track and start some actual speed work. Fast 200s will get us focusing on speed and running economy. That fits well with the summer track races as well as the Hal Canfield Mile on Labor Day. Due to family schedules, it's been tough for me to get to the track on Tuesday evenings. Hopefully that will improve when school starts. I'm always available via email if you have questions.

WORKOUT SUMMARY 1. 6-20 x 200m @R pace   2. Striders DETAILS Recovery is equal distance, so 200m. Total distance for the hard running should be 5% of your weekly mileage. Recommendations based on mileage: 50 mpw: 12-20 x 200m @R pace w/200m jog 45 mpw: 10-18 x 200m @R pace w/200m jog 40 mpw: 10-16 x 200m @R pace w/200m jog 35 mpw: 8-14 x 200m @R pace w/200m jog 30 mpw: 8-12 x 200m @R pace w/200m jog <=25 mpw: 6-10 x 200m @R pace w/200m jog   4-6x 100m striders any day this week       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