Running Around 9•21•14

Week 17 • Fall Training 2014

Over the next few weeks, we will concentrate primarily on workouts that target the V02 max system. That is, helping your body improve its ability to take in oxygen and deliver it to the muscles under the stress of racing conditions. We do that with medium-length repeats in the 800-1200m range. With these workouts, the rest interval is extremely important. It's essential that you keep the rest interval to a time that is less than or equal to your work time. So if you are running an 800m repeat in 3:30, then your rest time cannot exceed 3:30. Over the next several weeks, we'll actually work to bring that rest time down even further. With that in mind, we'll do 1200m repeats at I-pace. However, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead.

WORKOUT SUMMARY 1. 3-8 x 1200m (or 1000m) @I pace   2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Equal time jog recovery (200m-400m). Rest should not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes. If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s: 50 mpw: 6-7 x 1000m @I pace 45 mpw: 5-6 x 1000m @I pace 40 mpw: 5 x 1000m @I pace 35 mpw: 4-5 x 1000m @I pace 30 mpw: 4 x 1000m @I pace 25 mpw or less: 3 x 1000m @I pace   Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum.   4-6x 100m striders       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 9•16•14

Week 16 • Fall Training 2014

We're switching to I-pace for the next several weeks. We may throw a hill week into the mix soon too. This week, let's go with 800m repeats with equal time jog recovery. Typically that means about half the distance (400m). If you cannot complete 400m in the allotted time, then cut it short. This is the first time during this training cycle that we've used I-pace, so be sure to plug a recent race result into the calculator linked at the bottom of this message. I-pace is very close to 5k pace, maybe 1-2 seconds per lap faster than 5k pace. I will be at the track this evening, but I'm running some easy road miles since I'm still recovering from Sunday's race. This is also the time of year where I will start provide two weekly workouts. This is an optional workout that is typically done on Thursday or Friday if you are the type of person that wants to do 2 workouts a week. If you've never done 2 workouts a week, try starting with doing it every other week for a while, then 2 out of every 3 weeks, etc. If you are racing, then you drop the second workout. This week, the second workout will be whichever of the options you did not do on Tuesday.

WORKOUT SUMMARY 1. 4-10x 800m @I pace w/400m jog   2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Recovery is a 200-400m jog. Rest time must be less than or equal to your work time. Recommendations based on mileage: 50 mpw: 8x800m 45 mpw: 7x800m 40 mpw: 6x800m 35 mpw: 5-6x800m 30 mpw: 5x800 <=25 mpw: 4x800m   Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum.   4-6x 100m striders       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 9•7•14

Week 15 • Summer Training 2014

Fall is supposed to be right around the corner, but it doesn't seem like it! Wears Valley/Parkside 15k is typically the first cool race of the season, and I'm hoping that history holds this week. For the workout, this will be the last week where the primary workout is hills. Here is a full rundown on the hill workouts: http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html Family schedules are still making it tough for me to get to the track on Tuesday evenings. Hopefully that will improve soon. I'm always available via email if you have questions. This week, I will be doing a workout on Tuesday morning.

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 9•1•14

Week 14 • Summer Training 2014

With the track meets and the Hal Canfield Milefest now behind us, I guess the late-Summer speed season is over. I'm sad to see it end because I love the test of toughness the short races provide. But hopefully now we can look forward to cooler weather in the not-too-distant future. With it comes some longer races like Wears Valley Parkside Realty 15k, Cross Knox 15k, and the new Farragut Half Marathon. Tempo work is perfect early season prep for these races, so let's go back to tempo miles on the track this week. Due to family schedules, it's been tough for me to get to the track on Tuesday evenings. Hopefully that will improve soon. I'm always available via email if you have questions.

WORKOUT SUMMARY 1. 3-6x 1600m @T pace     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.         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