tag:blogger.com,1999:blog-219789282012-02-05T08:56:03.899-08:00<hr><p>This is the place to get information about Tuesday night track workouts. We meet Tuesdays at 5:30 pm at UT's Tom Black Track. </p> <p> We are currently in our winter base training cycle.</p>Keithnoreply@blogger.comBlogger3241100tag:blogger.com,1999:blog-21978928.post-34894643050378719812012-02-05T08:55:00.000-08:002012-02-05T08:56:03.907-08:00

We've been doing a lot of tempo work so far. It's great for building fitness early in the season and also works well for the longer races featured on the KTC schedule this time of year. However, we don't want to get too far into training before we get a little bit of work on turnover and speed. This week we're going to do a combination of tempo (T-pace) mixed with some faster R-paced 200s.

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-41578006410233937072012-01-30T08:00:00.001-08:002012-01-30T08:00:24.672-08:00

Good to see lots of you guys out there racing at Calhoun's on Saturday! I was considering hills this week, but those of us that ran, got a good hill workout at the race, so I'll put that off for a couple of weeks. Instead, we'll stick with some long tempo repeats. We've done 1600s the past 2 weeks, but we'll move that up to 2000m this week. With the longer distance, you also get a slightly

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-65135720986704333672012-01-24T07:44:00.001-08:002012-01-24T07:44:49.823-08:00

Tough week for weather last Tuesday and Saturday. Hopefully it will be better this week. It looks like at least Tuesday should be dry! We've got Calhoun's 10-miler is coming this week. If you haven't run it before, it's a challenging course, but it will help you prepare for the Knoxville Marathon course if that is on your radar for this Spring. And actually, if you take away the first and

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-88430554892892771612012-01-15T12:02:00.001-08:002012-01-15T12:02:55.155-08:00

We've had 6 weeks of base, but now it's time to get things started on our Spring training cycle. Back to the track this week! We'll start with our bread & butter T-pace mile workout. Calhoun's 10-miler is coming up in 2 weeks, so this will give us chance to get a couple of workouts in before then. If you're in between on number of miles, go with a more conservative approach on this first

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-45252718711515175512012-01-09T07:18:00.001-08:002012-01-09T07:18:38.443-08:00

We've had about  5 weeks of pure base work so far. This week we're going to up the intensity just a little bit by doing a progression run on the roads or greenway. We will be back on the track next week. 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

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-76279675739729483572012-01-01T08:00:00.000-08:002012-01-01T08:00:05.655-08:00

Happy New Year!! In the immortal words of Bono, "Nothing changes on New Years Day", so we'll do more base training this week. That means a road or greenway run of about an hour. This will be our last week of pure base. Next week we'll switch to either a progression run or hills. During this time of year, the weather and lack of daylight can make it tough to stay motivated. Plus, we're still

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-8923753313646350102011-12-25T11:00:00.000-08:002011-12-25T11:00:02.857-08:00

Merry Christmas!! Winter base training continues this week. That means a road or greenway run of about an hour. Lots of people out of town for the holiday, so check or post on the Facebook page to coordinate or meetup for runs. If you despise road runs and need a track fix, here is the official off-season base training plan: http://trackworkouts.blogspot.com/2008/06/

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-28433633729378120862011-12-19T07:22:00.001-08:002011-12-19T07:22:45.178-08:00

We'll continue with Winter base training this week. That means a road or greenway run of about an hour. We should be working on building base mileage gradually and core strength. One great way to build mileage and get your long runs is to join the Knoxville Marathon training runs. You don't have to be a KTC member or training for the marathon to participate. There will not be an organized

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-11366527779740610682011-12-12T18:55:00.001-08:002011-12-12T18:55:50.656-08:00

Winter base training continues ... We should be working on building base mileage gradually and core strength. Otherwise, let's make it a road or greenway run of about an hour. If you despise road runs and need a track fix, here is the official off-season base training plan: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html Workout Summary A. Easy running on the

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-42851940411964384362011-12-04T08:22:00.001-08:002011-12-04T08:22:32.247-08:00

I'm going to declare this the first week of winter base training. If you're still racing, then choose you favorite workout from November, but I strongly encourage you to take some down time sometime soon if you have not already. The purpose of base training is to build mileage slowly and intelligently over a period of weeks. By limiting the intensity of training during this period, our

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-27291871390339944092011-11-28T07:43:00.001-08:002011-11-28T07:43:31.923-08:00

I hope everyone had a good race on Thanksgiving whether it was Autumnfest or somewhere else. With that, we'll mark the end of the Fall training cycle. I recommend taking some time off to let your legs and brain recover from training. Recently, I've found it harder to maintain the focus and motivation over the course of the training cycle. I feel like I need to rest my mind more than my legs,

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-53510716798565354602011-11-21T07:50:00.001-08:002011-11-21T07:51:13.350-08:00

Only a few days left until Autumnfest 8k on Thanksgiving. This will mark the end of our Fall training cycle. You guys have been putting in the work and training hard, if you are running in Knoxville or at some other "Turkey Trot" ... get out there an run fast!! With a Thursday race, I recommend just some easy running on Tuesday. A few striders (5-6 x100m) or 2-3 easy 200s is the most I would

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-6545059582175283422011-11-13T20:49:00.001-08:002011-11-13T20:50:02.313-08:00

We're getting down to the end of the Fall training season now. Everyone should be in great shape from all of the hard work we've put in since way back in May! If you're racing in the next few weeks, now is the time to turn it loose and run fast!! We only have 10 more training days between now and Thanskgiving, so this is always a tricky workout to plan. Let's do another mix of 800s and 400s

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-71913999879352079072011-11-05T21:09:00.001-07:002011-11-05T21:09:28.697-07:00

The goal for this week is efficiency and economy. Keep good form and run fast with efficiency. Let's do sets of 800m @I pace, 2x 400m @R pace. Since it's getting late in the season, we'll have plenty of rest with 400m jog following all repeats. So a full set is 800m @I + 400m jog + 400m @R + 400m jog + 400m @R + 400m jog. Reminder in case you missed it last week. I've created a Facebook

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-64280855422377996282011-10-30T21:14:00.000-07:002011-10-30T21:14:21.553-07:00

With the month of November nearly upon us, it's time to start doing workouts that focus on sharpening for races. The training cycle is designed for us to be in top shape throughout the month of November with a peak around Thanksgiving. With that in mind, we're going to start mixing in some R-pace stuff. Most of the remaining workouts will likely be a mix of paces. Also, I've created a new

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-33561077462481778852011-10-24T19:33:00.001-07:002011-10-24T19:33:31.151-07:00

Sorry for the late delivery this week. Last week of I-pace workouts, and it's essentially a repeat of last week. Next week we'll move on to sharpening and getting race-ready for the month of November by mixing in some R-pace 200s and 400s. Workout Summary A. 3-8 x 1200m (or 1000m) @I pace w/equal time jog recovery (200m-400m). Rest should not to exceed your interval time and should be

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-54855807175693768842011-10-17T07:51:00.001-07:002011-10-17T07:51:51.366-07:00

If you ran and survived the Cross Knox 10-miler yesterday, give yourself a pat on the back. It was a beautiful day for running, but it was difficult day for racing. My race did not go as well as expected. Heat, sun, and a constant headwind will have that effect, I guess. I put a lot of effort into training for this race and thought I was very well-prepared. In my post-race lament, I was

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-62565713735911939282011-10-09T11:03:00.001-07:002011-10-09T11:03:57.322-07:00

I'm going to throw something new at you. If you do run it, let me know how it goes. Let's try a 2-mile acceleration run on the track. Each lap should be faster than the previous lap by 3 seconds. Your final lap should be at I-pace minus 2 seconds. To get your starting pace, add 19 seconds (per lap) to your I-pace number. So, if your I-pace is 81 seconds per lap, your laps might look

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-77337705245506267762011-10-03T07:37:00.000-07:002011-10-03T07:37:03.477-07:00

Ahhhh October ... the best running weather of the year in East TN! If you like it cool, run in the morning. If you like it warm, run in the afternoon. Lots of sun, mostly dry. Gotta love it. We'll switch gears this week to get some variety. The T-pace workout is our primary. The secondary workout is the same I-pace workout we did last week. If you are targeting Cross Knox 10-miler or a

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-64256400952730930332011-09-27T04:25:00.001-07:002011-09-27T04:25:48.859-07:00

We'll take another step in the I-pace workout progression this week by keeping the pace the same but reducing the rest. Instead of 4 minutes max rest, we're going to drop the max rest to 3:45. If you are targeting Cross Knox 10-miler or a longer race this fall (e.g. half marathon or full marathon), then make workout B your primary workout. If you are inclined to do two workouts per week,

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-22639144535867248202011-09-19T07:48:00.001-07:002011-09-19T07:48:37.605-07:00

More medium-length I-pace work this week, but we will start limiting the rest. Instead of matching work time and rest time, there will be a limit of 4 minutes maximum for the rest. It should still be plenty of time to recovery in between. If you are targeting Cross Knox 10-miler or a longer race this fall (e.g. half marathon or full marathon), then make workout A your primary workout. If

Keithnoreply@blogger.com1tag:blogger.com,1999:blog-21978928.post-66880365619462510472011-09-12T18:02:00.001-07:002011-09-12T18:02:47.965-07:00

This week's workout will be similar to last week's, but we will bump the distance up a little. Instead of 800m repeats, we'll do 1200m. However, if you cannot complete 1200m at your I pace in 5 minutes or less, then drop down to 1000m repeats instead. As with all I-pace workouts, the rest time must be less than or equal to the work time. So if you run your 1200m (or 1000m) in 4:30, then your

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-51348566321836452072011-09-05T18:38:00.001-07:002011-09-05T18:38:35.463-07:00

It was a fun race this morning in the pouring rain. No matter what the conditions, the miles is a hard, hard race. Now we'll move on and try to get everyone in sync for fall racing. I'll continue highlighting workouts for those who are targeting the Cross Knox 10-miler. This is the point in the training cycle where we will switch primarily to workouts that target the V02 max system. That is,

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-26329431134579612232011-08-28T21:25:00.001-07:002011-08-28T21:25:26.738-07:00

Good to see some more new faces again last week. We've had more women than men lately, and I hope that continues. That makes for good groups that can work together. For everyone who is not racing the mile in about a week, we'll go back to some tempo miles this week. That will serve you well for any of the upcoming fall races including Cross Knox, the trail race at Norris this week or those

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-91221522428643963772011-08-21T07:24:00.001-07:002011-08-21T07:24:36.975-07:00

I'll keep the narrative short this week. It's going to be a tough week for milers. But the mile is a tough race, so you need to put in the work if you expect the results. For everyone else, we'll just do a basic 400m workout. Both workouts will be at R pace this week. Remember that R-pace is fast, but still in control. It's better to back off the effort a little to maintain your form,

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-78611530090267711302011-08-15T20:35:00.001-07:002011-08-15T20:35:22.549-07:00

This week we'll welcome students (and the associated parking challenges) back to UT. While the focus of our training hasn't changed (mini training block for the mile race on Labor Day, and peaking in Nov), we're going to switch things up a little bit this week to give ourselves a break from a full R-pace workout. Everyone has the same workout this week. We'll do some tempo miles (T-pace)

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-7265747235360885122011-08-08T08:16:00.000-07:002011-08-08T08:16:17.236-07:00

We'll continue with same plan as the past few weeks: one for those focusing on a mini training block for the mile race on Labor Day, and one for general racers. For general racers (non-milers), the preferred workout is hills. As an alternative, you can stay on the track and repeat last week's workout of 400m repeats. Hills are good for strength and speed. It's a tough workout, but it pays

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-62393339675312738652011-08-01T09:53:00.001-07:002011-08-01T09:53:59.517-07:00

We'll continue with same plan as the past few weeks: one for those focusing on a mini training block for the mile race on Labor Day, and one for general racers. For general racers, we are in the first phase of fall training cycle with a focus on peaking around Thanksgiving. I'm sitting here looking at the weather forecast, and it says 97° for tomorrow and 98° for Wednesday!! This is not

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-74305876388015214692011-07-24T18:51:00.001-07:002011-07-24T18:51:48.803-07:00

We'll continue this week with two options: one for those focusing on a mini training block for the mile race on Labor Day, and one for general racers. For milers, we're going to do sets of 200m, 200m, 600m. It's similar to last week, but this week we'll switch the 600s so that the first 200m is at I pace and the final 400m is at proper R-pace. That's a progression from last week where we

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-55921044472430836782011-07-18T09:11:00.001-07:002011-07-18T09:11:02.210-07:00

We'll continue this week with two options: one for those focusing on a mini training block for the mile race on Labor Day, and one for general racers. For general racers (non-milers), last week of base+ workouts - a progression run of 6-10 miles (somewhere in the neighborhood of 60-80 minutes). The progression run is just a fancy way of saying that we're going to run the second half harder

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-33860797444142105422011-07-12T14:29:00.000-07:002011-07-12T14:29:00.139-07:00

We'll continue this week with two options: one for those focusing on a mini training block for the mile race on Labor Day, and one for general racers. For general racers (non-milers) it's still not time to hit the hard stuff. Let's continue a base+ workout - a progression run of 6-10 miles (somewhere in the neighborhood of 60-80 minutes). The progression run is just a fancy way of saying

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-87595999257576472482011-07-03T12:00:00.000-07:002011-07-03T12:00:35.592-07:00

We're done with pure base training. Our training cycle usually focuses our fall training to peak during the month of November, and more specifically for Autumnfest 8k on Thanksgiving. Last year, we introduced a mini training block to focus on the Hal Canfield Memorial Mile on Labor Day. We'll still keep a long-term focus on November/Autumnfest, but we'll start with an (optional) mini-season

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-34549459646399809772011-06-28T08:30:00.001-07:002011-06-28T08:30:49.092-07:00

This will be our 5th and final week of Summer pure base mileage. Next week we'll have an option of adding some faster running through progression runs. For anyone who wants a short training block to focus on the mile race coming up on Labor Day, I'll have a plan for that If you despise road runs and need a track fix, here is the official off-season base training plan: http://

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-48861539066782400962011-06-13T07:31:00.000-07:002011-06-13T07:31:25.785-07:00

You guessed it ... easy running on the roads or greenways this week. This is our 3rd week of Summer base mileage. Hopefully you're extending your mileage a little each week. My suggestion is for 6-10 miles on Tuesdays during base mileage. 60 to 75 minutes is a good guideline if you're going by time. When it's this hot, out & back on the 3rd creek greenway is mostly shady. You can get 8 (

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-50642410964337802692011-06-05T18:43:00.000-07:002011-06-05T18:43:18.708-07:00

We're continuing with our Summer base training period, so that means easy running on the roads or greenways. The purpose of base training is to build mileage slowly and intelligently over a period of weeks. By limiting the intensity of training during this period, our bodies can adapt more easily to the stress of adding mileage. One of the best ways to improve your base is to increase your

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-43197702527125303432011-05-30T20:31:00.001-07:002011-05-30T20:31:55.611-07:00

Happy Memorial Day! I hope everyone enjoyed the extra buzz around Expo this year. In case you missed it, WATE did an amazing job covering the race live on TV!! If you appreciate their sponsorship and coverage of the race, you might want to send them an email, post on their facebook page, or send out a tweet expressing your thanks. If you missed the coverage, you can check it out online at:

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-22233223990100009902011-05-23T20:37:00.001-07:002011-05-23T20:37:26.177-07:00

5 more training days until Expo, so this week we'll do a final tune-up workout. If you keep to the prescribed paces, you should finish the workout feeling invigorated instead of fatigued. Given the quality of the workouts we've completed this Spring, this one should feel surprisingly easy. You might want to set your DVRs to channel 6 for Saturday morning. They are going to cover Expo live.

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-3374440540038553182011-05-16T18:19:00.000-07:002011-05-16T18:19:20.014-07:00

The goal for this week is efficiency and economy. Keep good form and run fast with efficiency. Let's do sets of 800m @I pace, 2x 400m @R pace. Since it's getting late in the season, we'll have plenty of rest with 400m jog following all repeats. So a full set is 800m @I + 400m jog + 200m @R + 400m jog + 200m @R + 400m jog. I won't be there this week. Instead I'll be at my son's kindergarten

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-66067499155343444952011-05-01T08:14:00.000-07:002011-05-01T08:14:10.758-07:00

I always feel like Dogwood kicks off the real heart of the Spring racing season. Plenty of races are available over the next month, and your fitness should be getting close to peak. Now is the time to take advantage of all the hard work we've been doing. Get out there and race! This week we're going to work on race-specific strength - either 800m or 1000m repeats (depending on your speed) at

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-28129804603206248462011-04-24T12:38:00.000-07:002011-04-24T12:47:54.367-07:00

These workouts are also available via email. If you'd like to subscribe to the mailing list, simply complete the subscription form. We've got one of the top races of the Spring, Dogwood 5k, coming up this week. Also some mile races if you are looking to test your top-end speed. So, we're going to back off a tiny little bit and do a mini-sharpening workout. Start with 200m repeats @R pace

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-58509883141276587172011-04-18T18:55:00.000-07:002011-04-18T18:55:30.772-07:00

We'll change it up a little this week. Pure and simple - 400m repeats. This is a great warm weather workout. We'll run these at R pace. R-pace is fast, but we don't want to run fast at the expense of good form. Concentrate on quick turnover, smooth strides, and staying relaxed - especially in the last 150m or so. It's better to back of the speed ever so slightly than to strain and flail to

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-55882632253619451442011-04-11T08:37:00.001-07:002011-04-11T08:37:59.322-07:00

This week we're going to build on the I-pace stuff we have been doing by mixing in some 200m repeats at R-pace. All of the recoveries will be a short 200m jog. This workout has 2 goals. First, it will help us when we transition to some faster running (mostly R-pace) in a couple of weeks. Also, we will work on being strong and efficient when the pace is changing. In a race, it's rare to run a

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-38963578163463428132011-04-04T12:48:00.000-07:002011-04-04T12:48:58.366-07:00

Great day for racing yesterday! I hope everyone ran well or at least enjoyed the crowds and festivities along the course. For those of you that volunteered and/or were out there cheering for runners, Thank you! We really appreciate it. Personally, my legs are tired and sore, so I will not be ready to put in a quality workout tomorrow. If you are in the same boat, I would suggest waiting

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-83061279459060783862011-03-27T19:34:00.000-07:002011-03-27T19:38:01.621-07:00

In case you haven't noticed, there is a big race coming up in 7 days called the Covenant Health Knoxville Marathon. I know many of us are planning on running one of the 5k, 1/2 marathon, marathon or relay events. With that in mind, we're going to do a little min-sharpening workout this week with a mix of T and R paces. The key to this workout is keeping it relaxed and under control. Shoot for

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-70284317749412570632011-03-21T08:40:00.000-07:002011-03-21T08:40:00.966-07:00

For those of you who also receive the workouts via email. I've recently switched to using Mail Chimp to send the workouts. If you have not received this week's workout via email, check your spam folder/service. Let me know if you still are not getting it. If you want to receive these workouts via email, send me a message, and I'll add you to the distribution list.

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-63700948753657328082011-03-20T07:31:00.000-07:002011-03-20T07:31:42.232-07:00

This week's workout is very similar to last week. We'll bump the distance up from 1000m to 1200m. I'm also adding a restriction that if you can't do 1200m in 5 minutes or less, drop down to 1000m instead. If you're just a few seconds over but really close to 5 minutes, it's OK to do the 1200s if you want to. Again, recovery time is very important. It has to be less than your work time. You

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-77755994425277205932011-03-14T19:17:00.000-07:002011-03-20T07:30:45.535-07:00

For the next several weeks our main focus will be working on mid-range intervals at I-pace. The goal of these workouts is to improve VO2 max (your ability to transport and utilize oxygen during exercise). I've found that it takes a couple of weeks to adjust, but eventually you'll become more comfortable and efficient at this pace. For I-pace, the rest duration is very important. It

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-65228657489523159142011-03-07T06:40:00.000-08:002011-03-07T06:40:26.566-08:00

This week we'll pick up the pace a little to work on running economy with some 400m repeats. For this workout, rest distance is equal to work distance. Both are 400m. R-pace is fast, but we don't want to run fast at the expense of good form. Concentrate on quick turnover, smooth strides, and staying relaxed - especially in the last 150m or so. It's better to back of the speed ever so slightly

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-59624081429703801362011-02-28T13:28:00.000-08:002011-02-28T13:28:25.289-08:00

This will be our last week of tempo work for a while. I'm sure everyone is getting tired of it. We'll have 2 options: mile repeats or a continuous tempo run @T pace on the track. For the tempo run, your time should be around 20-22 minutes. If you need to go as long as 24 minutes to get an even number of miles or something, that's OK. Remember to keep it under control at the beginning or else

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-36557270196850941672011-02-21T07:00:00.000-08:002011-02-21T07:00:16.343-08:00

Let's do hills again this week. You can never be too rich, have too many fiends, or run too many hills! If you, maybe try to add one to the total you did last time. Also split times should be a little better since there will be more daylight (i.e. better footing). For all of the details about location and warmup routes, see http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-39471577524985468922011-02-14T07:21:00.000-08:002011-02-14T07:21:45.519-08:00

Happy Valentine's Day! Tempo work on the track again this week. However, I'm going to give you the option of doing miles or super-sizing the workout with 2000m repeats (5 laps) instead.  If you choose the 2000m option, you get 75 seconds rest instead of 60. The goal of this workout is to spend a total of around 30 minutes or 10% of weekly mileage at tempo pace. For some that might mean mixing

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-50353935776948579482011-02-06T08:26:00.000-08:002011-02-06T08:26:59.608-08:00

This week we'll work on speed & running economy. The goal of this workout is to run fast but efficiently. Efficiency and economy are the number one goal, so I'd rather have you back off on the speed a little to run smoothly instead of powering through trying to hit a particular time. Also, there is no strict requirement on recovery time. Give yourself enough recovery so you don't compromise

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-25890790469422039182011-01-31T09:04:00.000-08:002011-01-31T09:04:01.546-08:00

I hope everyone is enjoying the January thaw we've been having! This week we'll go back to the track for tempo miles. This is a bread & butter workout that is particularly good preparation for the longer races we have on the schedule between now and the Knoxville Marathon. As many of us are increasing our mileage and/or long runs in preparation for the longer Spring races, I want to remind you

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-30677956794947286152011-01-24T09:43:00.000-08:002011-01-24T09:43:58.796-08:00

One of the goals of early training is building strength. This serves us directly by being able to run longer and faster, but also provides the groundwork we will need for harder, faster workouts later in the season. With that in mind, we're going to work on strength this week by running hills! For all of the details about location and warmup routes, see http://trackworkouts.blogspot.com/2010/01/

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-3662693580451350522011-01-17T07:05:00.000-08:002011-01-17T07:07:18.618-08:00

I don't know about you guys, but I was excited to be able to run without tights/hat/gloves a few days this week! We've had 6 weeks of base, but now it's time to get things started on our Spring training cycle. Calhoun's 10-miler is coming up this weekend, so let's do some tempo miles as a rust-buster. Don't expect too much from yourself if you've only been running base. If you're in between on

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-3996532042526486182011-01-10T06:53:00.000-08:002011-01-10T06:53:41.237-08:00

More snow! I hope everyone is enjoying the wintery weather. Anyone wishing for 90° and sunny? Obviously the conditions are less than ideal for any kind of formal workout. So this week let's do 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

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-5056066226015504792011-01-03T07:30:00.000-08:002011-01-03T07:31:13.741-08:00

Happy New Year to all! With the new year, I'm going to make some adjustments to my  role as track workouts coach/coordinator. I need a little more flexibility in my schedule; I can't make a commitment to being at the track every week like I have in the past. I will be there as often as I can, but not every week. I will continue to provide emails and workout advice. I'll also reiterate the

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-17560183775695508972010-12-27T20:34:00.000-08:002010-12-27T20:34:07.156-08:00

I hope everyone had a great holiday weekend!  It's not Groundhog Day, but it will be more of the same. Winter base mileage again this week. That means easy running on the roads or greenways. Next week we will probably start to introduce a little speed with progression runs. No basketball and no students should make for a better parking experience this week. If you despise road runs and need

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-42748505259129540012010-12-20T06:46:00.000-08:002010-12-20T06:46:22.449-08:00

More winter base mileage this week. That means easy running on the roads or greenways. The UT men's basketball team has a home game Tuesday at 7pm, so parking is going to be even tougher than usual. Plan accordingly.  If you despise road runs and need a track fix, here is the official off-season base training plan. I know it says summer on the title, but it easier to link to it that create

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-66525952340364211902010-12-13T09:28:00.000-08:002010-12-13T09:28:46.601-08:00

We'll continue with our winter recovery and base phase this week. That means easy running on the roads or greenways. Days like today are one of the reasons we schedule base mileage this time of the year. It's not only difficult to get motivated for a workout, it's rarely productive when the wind is blowing and your feet are slipping around. Enjoy the snow! Week 2 of Winter base. Now for

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-23044954126397630302010-12-06T10:20:00.000-08:002010-12-06T10:20:16.289-08:00

This week will be the start of Winter base training. That means easy running on the roads or greenways. Or if you're like me and finished racing this week, then take some time off. I'll be off for a week with no running. The purpose of base training is to build mileage slowly and intelligently over a period of weeks. By limiting the intensity of training during this period, our bodies can adapt

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-39351745779265844712010-11-28T07:17:00.000-08:002010-11-28T07:17:52.433-08:00

Autumnfest was the end of our fall training cycle, so it's time to start thinking about what's next. I recommend taking some time off from training at the end of a training cycle. A week or so will give you some down time to rest from a strenuous training cycle. You won't lose much fitness, and it will be offset by the gains made resting. You'll be fresher mentally and physically, ready to

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-60955800518298925242010-11-15T06:59:00.000-08:002010-11-15T07:00:18.558-08:00

Good to see some fast performances over the last 2 weekends! Hopefully everyone is feeling fit from the long season of workouts. Now is the time to see all of your hard work to pay off.  We're used to racing on the weekends, so a Thursday race really throws off our schedule. But I have a suggestion for adjusting your schedule to accommodate the change. We're used to a track workout 4 days

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-70997972250720746022010-11-08T12:40:00.000-08:002010-11-08T12:40:58.105-08:00

The goal this week is to work on some speed and turnover but without burning ourselves out with a mega workout. It mixes in some easy T-pace work followed by some good solid R repeats. As we wind down toward the end of the season, this is a good time to start cutting your mileage back a little. No more than 5% this week, though. Week 18 of Fall 2010 training. Now for the workout

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-56187042892420312942010-11-01T07:22:00.000-07:002010-11-01T07:23:17.992-07:00

We're closing in on the end of our Fall training, so the next few weeks we'll return to some faster running to work on sharpening and peaking. Now through the first week of December should be peak racing, so if you've got races planned, now is the time to turn it loose and run some fast times. We've got Millhouse coming up this week, so we'll do a workout that kind of transitions from the hard

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-55336280893244191342010-10-24T10:11:00.000-07:002010-10-24T10:11:14.821-07:00

This week we're going to target 8k pace. Even if you are not planning on running Autumnfest, this is a good workout for any race under half marathon. If you have a goal pace, then use that. Otherwise you can plug in a recent race result to get an equivalent 8k time here: http://www.runningforfitness.org/calc/rp.php The pace should be about half way between T pace and I pace. Rest is a 200m jog,

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-34372202898406375282010-10-18T17:29:00.000-07:002010-10-18T17:45:57.511-07:00

I hope everyone is enjoying the great fall weather! Best running month of the year in East Tennessee.We've had some outstanding racing results in out-of-town marathons and halves by many of our regular runners. Great running everyone! It's always rewarding when you can put together a good stretch of training to produce great race.This week we'll take a break from the I-pace stuff to work on some

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-43454557638014583292010-10-11T06:32:00.000-07:002010-10-11T06:47:20.691-07:00

I was thinking about some long tempo work on the track this week, but the weather forecast has changed my mind. It's going to be hot, but at least the humidity should be low. So let's stick with the I-pace work again this week. Over the next few weeks we'll be doing some tempo and probably a hill workout to take a bit of a break from I-pace intervals.Week 14 of Fall 2010 training. Now for

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-54166872253915577402010-10-03T18:37:00.000-07:002010-10-03T18:44:34.356-07:00

Let's do 800s at I pace again this week. Remember with I-pace workouts that the recovery time must be less than or equal to the work time. This week I'm going to add an additional constraint that rest must be 3:30 or less. For example, if your I-pace for 800m works out to 4:00, then your rest between repeats must be 3:30 or less. This usually works out to half the distance of the repeat,

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-55925934704456997982010-09-26T13:31:00.000-07:002010-09-26T14:43:51.024-07:00

We'll go back to our bread & butter for this part of the season ... 1200m/1000m repeats. I'll reiterate the most important part of these I-pace workouts: The rest time must be less than or equal to the work time. This week, I'm going to add the requirement that the rest time must also be no longer than 4 minutes.With the destruction/construction of the music building, parking has become an issue.

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-33883461257198962652010-09-20T06:01:00.000-07:002010-09-20T06:09:48.058-07:00

We've usually done a few hill workouts by this point in the season, but with the mile race we kind of mixed things up a bit. So this week ... Hills. They're good for strength and speed. It's a tough workout, but it pays off!Here are all the details about this hill workout location & warmup: http://trackworkouts.blogspot.com/2010/01/hill-workout-details.htmlWeek 11 of Fall 2010 training. Now for

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-82159519592493651452010-09-12T19:48:00.000-07:002010-09-12T19:53:26.259-07:00

We'll keep it simple this week. Back to 800s at I pace. Remember that the recovery time must be less than or equal to the work time. or example, if your I-pace for 800m works out to 3:30, then your rest between repeats must be 3:30 or less. This usually works out to half the distance of the repeat.If you're doing 2 workouts per week, then do some T-pace miles on Thursday or Friday.I'm

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-88306067124568375322010-09-06T12:23:00.000-07:002010-09-06T12:50:07.418-07:00

Back to our regular scheduled time. We will meet at 5:30 pm this week. We'll stick with that no matter what the weather until next Summer.I hope everyone that ran the mile this morning had a great time. I did. Not quite as fast as I had hoped, but I think I learned a few things during both the training and the race. On to the next one!One new thing I tried this morning is a harder warmup, and I

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-67954133099239635032010-08-30T08:46:00.000-07:002010-08-30T09:43:43.869-07:00

I wanted to move our start time back to normal this week, but the weather is not cooperating. Forecast for tomorrow is a high of 93. However, it was starting to get dark by the time I finished last week. So let's compromise and meet at 6:00 pm this week.For regular racers, we're going to shift gears and start working on some VO2 max intervals. V02 max is simply your body's ability to use oxygen

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-16632291304477481512010-08-23T09:10:00.000-07:002010-08-23T09:25:28.917-07:00

Reminder - We will be meeting at 6:30 pm again this week instead of the usual 5:30 pm. This will probably continue until the end of the month, but I'll let you know for sure when we switch back. I'll also post on the KTC board. Looks like the weather is breaking a little with no 90° days predicted for this week!I'm providing two options again. We'll stick with workouts that are similar to

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-89444719011811931012010-08-16T07:00:00.000-07:002010-08-16T07:09:01.125-07:00

I think everyone agreed that starting later last week made a big difference. So, we will be meeting at 6:30 pm again this week instead of the usual 5:30 pm. This will probably continue until the end of the month, but I'll let you know for sure when we switch back. I'll also post on the KTC board.It seems like everyone handled the workout pretty well last week. Let's see if we can build on that

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-71458393749601092622010-08-08T18:49:00.000-07:002010-08-08T19:58:56.894-07:00

First thing ... because of the excessive heat, we will be meeting at 6:30 pm instead of the usual 5:30 pm. This will probably continue until the end of the month, but I'll let you know for sure. I'll also post on the KTC board.I have to admit that I've been struggling to complete the workouts recently. The heat is taking it's toll making it difficult to hit or maintain the pace and/or complete

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-86142943234580437562010-08-02T10:45:00.000-07:002010-08-02T11:00:30.099-07:00

We've been working on speed. But the mile requires plenty of strength to carry the speed from start to finish. This week, we're going to shorten the rest to work on strength and holding pace with tired legs.For anyone focusing on the Hal Canfield mile on Labor Day, we'll do 400m repeats with 200m jog recovery. Keep the rest to less than 2 minutes.For general racers not focusing on the mile, we'll

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-90478433579314665022010-07-26T06:31:00.000-07:002010-07-26T09:28:16.161-07:00

More speed for everyone this week. Those focusing on the mile race on Labor Day will be doing 600 meter repeats at R-pace. Everyone else will be doing 400 meter repeats at R-pace.These workouts are for strength and running economy, so concentrate on speed while maintaining good, efficient form.Week 3 of Fall 2010 training. Now for the workout summary:Milers: 3-9 x600m @R pace. 400m jog

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-90693119282980229362010-07-18T13:44:00.000-07:002010-07-18T13:52:04.986-07:00

We'll continue with a similar theme from last week. For general racers, I've got one of our bread & butter workouts on the menu - tempo miles. Great workout for all-around fitness and early season training.For those interested in racing the mile on Labor Day, we'll do a similar workout to last week. But we're going to bump the 400m repeats up to 800m. I'll admit that 800m @R pace is tough, but

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-84998267690977052072010-07-12T12:25:00.000-07:002010-07-12T12:55:53.016-07:00

My typical approach has been to focus our fall training on peaking during the month of November, and more specifically for Autumnfest 8k on Thanksgiving. This year, I'm adding a new wrinkle. We'll still keep a long-term focus on November/Autumnfest, but we'll start with an (optional) mini-season that focuses on the inaugural Hal Canfield Memorial Mile. It takes place on Labor Day, and the course

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-88078035208818492262010-06-28T13:50:00.000-07:002010-06-28T14:01:03.001-07:00

I won't have access to my track workouts email next week, so I'm going to give you both this week and next week's workouts now.This week (week 5), Summer base training continues. That means easy running on the roads or greenways. If you want to do some work on the track, see the official off-season base training plan:http://trackworkouts.blogspot.com/2008/06/

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-87791567918100436182010-06-21T15:02:00.000-07:002010-06-21T15:06:24.289-07:00

Summer base training continues this week. That means easy running on the roads or greenways. If you want to do some work on the track, see the official off-season base training plan:http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.htmlThe predicted high is 96 for tomorrow! The hottest part of the day is usually between 4-6, so try to find a shady route (e.g. greenway)

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-2762310003822561702010-06-14T10:41:00.000-07:002010-06-14T10:44:10.617-07:00

We'll continue with Summer base training this week. That means easy running on the roads or greenways. If you want to do some work on the track, see the official off-season base training plan:http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.htmlThis heat feels more like late July or August. Keep up with hydration by drinking all day long - not just before and after

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-83545204406974452942010-06-06T15:05:00.000-07:002010-06-06T15:11:47.825-07:00

We'll continue with Summer base training this week. That means easy running on the roads or greenways.The purpose of base training is to build mileage slowly and intelligently over a period of weeks. By limiting the intensity of training during this period, our bodies can adapt more easily to the stress of adding mileage. One of the best ways to improve your base is to increase your running

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-65299448563078914532010-05-31T11:34:00.000-07:002010-05-31T11:43:27.224-07:00

Happy Memorial Day!Expo was the peak race for our Spring training cycle. With the end of the training cycle, it's best to take some time off to rest and recuperate. Typically this means some time off from running. Cross training can be done, but it's not a requirement. Anywhere from 7-10 days is an appropriate amount.We use a periodized approach to training, and REST is a very important part

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-53431333915314821312010-05-23T10:27:00.000-07:002010-05-24T06:47:45.985-07:00

This week we'll do a final tune-up workout for Expo. If you keep to the prescribed paces, you should finish the workout feeling invigorated instead of fatigued. Given the quality of the workouts we've completed this Spring, this one should feel surprisingly easy.I'm going to list the maximum you should do based on weekly mileage. Feel free to cut it down based on how you are feeling. We're

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-69531092491837798392010-05-16T20:43:00.000-07:002010-05-17T08:04:35.308-07:00

We're getting close to the end of the season, so you should be in great shape and racing fast. The next two weeks will be easier workouts that focus on peaking for Expo 5k/10k in 12 days.This week we'll go back to 400m repeats. However, we're going to do a few less reps and back off the pace slightly to make it more of a taper/sharpening workout. For pace, let's run at R-pace + 2-3 seconds. For

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-10648110478921077742010-05-10T06:55:00.000-07:002010-05-10T07:23:40.794-07:00

We're going to do something new this week - either 800m or 1000m repeats (depending on your speed) at 5k pace. This should be very close to your I-pace. Rest will be short - 1 minute with some adjustments allowed based on pace. So please read the details. I'll bring a print out with me to the track for anyone who needs it.I'm a little unsure of how difficult this workout will be since we

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-15344448397976950542010-05-03T09:17:00.000-07:002010-05-03T09:22:45.122-07:00

Pure and simple this week. 400m repeats. Fast but in control. Concentrate on quick turnover, smooth strides, and staying relaxed - especially in the last 150m or so. It's better to back of the speed ever so slightly than to strain and flail to hit a particular time.Looking ahead for the remainder of this training cycle:Week of 5/10: 1000's with short restWeek of 5/17: 400's just like this week

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-58641089272086635212010-04-24T13:54:00.000-07:002010-04-26T06:11:32.799-07:00

We've got 5 more workouts between now and the end of our Spring season (Expo 5k/10k). With Dogwood behind us, we're going to bump the intensity up a notch for 2 weeks and then have 3 weeks of easier sharpening workouts. This week we'll try something a little different with a ladder workout. That means the distance will increase as the workout progresses.The basic workout is sets of 200m, 400m,

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-20535205989205286172010-04-19T07:04:00.000-07:002010-04-19T07:16:29.539-07:00

Good to see lots of your names in the race results over the last 2 weekends. Let's keep it rolling. We've got one of the top races of the Spring, Dogwood 5k, coming up this week. So, we're going to back off a tiny little bit and do a mini-sharpening workout.Start with 200m repeats @R pace with equal distance jog recovery. Followed by some T work. We'll finish up with a matching set of 200s to

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-21864782644890160602010-04-12T13:04:00.000-07:002010-04-12T13:10:53.644-07:00

I think racing season is officially here. We had 5 races on the schedule last weekend and 7 this coming weekend with the big Dogwood 5k coming up on the 24th. With the workouts we've been doing, you should find yourself rounding into pretty good shape. We still have some work to do, but from here until the end of May is prime racing season and our workouts will reflect that with more focus on I/R

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-29150426143273166892010-04-04T10:11:00.000-07:002010-04-04T10:17:37.675-07:00

Hopefully everyone's legs are slowly coming back after last weeks races. We'll change it up a little this week and add some speed with 400m repeats. This is a great warm weather workout.We'll run these at R pace. R-pace is fast, but we don't want to run fast at the expense of good form. Concentrate on quick turnover, smooth strides, and staying relaxed - especially in the last 150m or so. It's

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-10577055877575844532010-03-29T06:58:00.000-07:002010-03-29T07:19:47.979-07:00

We'll have a few options this week. I don't know about anyone else, but my legs are feeling the effects of yesterday's race. It takes some time to recover from longer races, so option #1 this week is just an easy road run to allow the legs to get back to normal. If you're feeling better by the end of the week, then you can do one of the other options later in the week.In any case, let's try to

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-90198977702965685282010-03-22T06:24:00.000-07:002010-03-22T06:37:00.264-07:00

This week's workout is very similar to last week. We'll bump the distance up from 1000m to 1200m. I'm also adding a restriction that if you can't do 1200m in 5 minutes or less, drop down to 1000m instead. If you're just a few seconds over but really close to 5 minutes, it's OK to do the 1200s if you want to.Again, recovery time is very important. It has to be less than your work time. You can

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-47582515796259254622010-03-14T11:50:00.000-07:002010-03-14T12:04:28.475-07:00

This week we'll shift gears and start into the toughest stretch of training. For the next 6-7 weeks our main focus will be working on mid-range intervals at I-pace. The goal of these workouts is to improve VO2 max (your ability to transport and utilize oxygen during exercise). I've found that it takes a couple of weeks to adjust, but eventually you'll become more comfortable and efficient

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-48589676345811368222010-03-08T06:13:00.000-08:002010-03-08T06:31:53.239-08:00

This is the final week of our first phase of training. We'll take advantage of the warmer weather and run 400m repeats - to work on running economy. We have been working on strength and economy during this phase to lay the groundwork for the next phase that will focus more on VO2 max type workouts.For this week, rest distance is equal to work distance. Both are 400m. R-pace is fast, but we don't

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-49970106198995915212010-03-01T08:18:00.000-08:002010-03-01T08:35:04.322-08:00

I'm sure everyone enjoyed the hills last week, but that's the last hill workout for a while. We'll be on the track for at least the next month.Back to strength/tempo work this week. We'll do a combination of 2000m and/or 1600m repeats based on your weekly mileage. Rest following the 2000's is 75 seconds. Rest following the 1600's is 60 seconds.Next week we'll pick up the intensity as we move into

Keithnoreply@blogger.com0tag:blogger.com,1999:blog-21978928.post-16832167675728356652010-02-22T07:09:00.000-08:002010-02-22T07:13:27.801-08:00

Hills workouts are tough, but hills make you strong and improve running economy. You can never be too rich, too good looking, or run too many hill workouts ... In case you haven't guessed, back to the hills this week.For all of the details about location and warmup routes, see http://trackworkouts.blogspot.com/2010/01/hill-workout-details.htmlWeek 6 of Spring 2010 training. Now for the workout

Keithnoreply@blogger.com0