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