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