Running Around 1•25•15 -- Final Edition

Running Around 1•25•15

Week 9 • Winter Training 2014-15

I took over this role and sent my first workout to the group on Jan 1, 2006. And now exactly 473 weeks (and 18,587 miles) later, I'm writing my final email to you all. I would be remiss if I didn't mention Donnie Madgett and Dave Nelson, who preceded me. They gave me some great advice along the way! And of course, thanks to all of you for giving me the opportunity. It's been fun!! With that, I'll leave you with my all-time favorite workout: tempo miles with a minute rest in between. Thanks to Jack Daniels for that one. I'll be checking this email account until Tuesday. After that, I'll turn it back over to KTC. -Keith “Running to him was real; the way he did it the realest thing he knew. It was all joy and woe, hard as a diamond; it made him weary behond comprehension. But it also made him free.” ― John L. Parker Jr.

WORKOUT SUMMARY 1. 2-5x 1600m @T pace with 60s recovery in between   2. Striders     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.   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 1•5•15

Week 6 • Winter Training 2014-15

This week we're going to up the intensity just a little bit by doing a progression run on the roads or greenway. The goal is to run 20-30 minutes at elevated pace during the second half of the run. I'm saying elevated pace because there are no strict guidelines. One good rule of thumb is about 30 seconds per mile faster than your easy training pace. If you're training for a marathon, then marathon goal pace is good too. For example, if you're running for an hour, start easy for 30 minutes, pick up the pace for 20-25 minutes and then finish the last 5-10 minute easy. If you just love running in circles, here is the official off-season training plan. Good for both Winter and Summer despite the name of the article. http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html If you're not taking advantage of the marathon training runs, you're missing a great opportunity. They take place every Saturday morning at 8am. Location is different each week. You do not need to be a KTC member to participate. With a big crowd, it's easy to find someone going your pace and/or distance.

WORKOUT SUMMARY 1. 60-minute progression run       DETAILS On the roads or Greenway. 30 minutes easy followed by 20-25 minutes hard. 75-90 minutes of total running is OK, but limit the faster running to 30 minutes. Wear something reflective if you have it!           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