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.