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