Tuesday 10 July 2012
Today's workout was a 15 minute Tempo Run followed by 10 "golf course hills," followed by a jog back to Spreckels Park where we did planks, etc.
Specifically:
30 seconds front
30 seconds back
30 seconds right side
30 seconds left side
10 Eight count body builders
About 3-4 minutes of leg raisers and flutter kicks.
Tempo runs:
A tempo run can be done in segments or as a continuous run. Today's was continuous.
To compute your pace for a tempo run use this chart...
http://islandertrack.com/PracticalDanielsPace.pdf
Below is a little piece of this chart to give you an idea of how to compute your paces.
The left column is Jack Daniel's Vdot value that's computed by your current time for a variety of races. This chart shows both a 5k and mile time and the associated Vdot value. OK now forget the Vdots and just consider your current mile or 5k time.
Lets say you can currently run a mile in around 6:15.
The chart shows the mile T-Pace for a 6:17 miler to be around 7 minutes and 17 seconds.
This is the pace at which you should run your tempo workouts. The 400 and 1000 T-Pace times are simply another way of showing the pace and are actually the same pace as what's shown for the mile.
I-Pace is the pace at which you should do Intervals, R-Pace is the pace at which you should do repetition work, and E/L pace is your easy pace for recovery days and long runs. By the way the difference between an Interval and a Repetition is that when running Repetitions you recover fully between each running segment. With Intervals there is a set time between each running segment.In fact the "Interval" is not the work part, it's the "rest" part.
Golf Course Hills.... This is a workout done near the bridge side of the golf course on the berm between the street and the golf course. It's very steep there and we charge up the steep part a set number of times... today we did 10. Sound easy? Ask the kids who did it today :-) even though the "hills" are only a few yards wide it can be a very intense set.
Plank drills... check our website.. go into the members area with the user name "cross" and the password "plover"
Also check out the Alberto Salazar videos. The most important thing he says is to be consistent with your mileage.
http://Islandertrack.com
For those of you who ran today's workout ... do a 40 minute easy run tomorrow. Our next workout will be on the track Thursday Morning at 8:30am.
Some of you were asking about the July 30 -31 clinic... I recommend it.
That link is here:
http://www.active.com/running-camp/san-diego-ca/wcrr-cross-country-distance-camp-2012
-Coach Green
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