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