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