I did the same exact workout as Wednesday, only difference was that the temp was warmer and the fact I was well rested. That just highlights and reinforces Patrick's video for week three where he talks about getting sleep as a major part of recovery.
Targets speed = 7:18 to 7:44/mile and AVHR - 166-173. Did the first 1.6 @7:33/mile and 160 AVHR and the second @7:30/mile and AVHR 173. With warmup and cool down it came out to 6.5miles.
Overall - great workout and now time to relax and get on with the recovery!
Did the workout as prescribed but screwed up on the pacing. This was my first run outdoors since moving out of state and I was clearly unfamiliar with the roads. Turned out to be much hillier than I thought, and often what looked flat turned out not to be flat and some hills were rather steep.
Goal was to run around 7:33 min/mile during the threshold intervals...
Interval 1 - 0.5 miles, avg 7:37 min / mile but per WKO+ my Normalized graded pace was 6:50 min / mile. (RPE agrees with NGP) Interval 2 - 1 mile, avg 7:18 min / mile with NGP was 7:44 Interval 3 - 1 mile, avg 7:32 min / mile with NGP of 7:00
I was quite trashed during / after the last interval. Clearly too fast so need to select a better course for my outdoor run next time. Legs really sore this weekend after today's workout but also having done the bike FTP test yesterday.
Looking forward to some swimming tomorrow as recovery.
Finished up the week with a 2X1.5 @10:02 on the treadmill with44' total time. They were both failry tough as I stayed up late last night entertaining.
Also I missed Saturday's run so that's my first official miss of the OS. I won't beat myself up too much by my OS goal is greater that 90% of the workouts and I'm really aiming for 95% so I have to keep on top of this.
Ran outside this afternoon - overcast and 44*. Warmup was 1.5 miles to the HS track plus a footpod calibration that should have been @ 7:30 but ended up @ 6:30 - oops....
Did a little better on the others though...
1x800 @ 7:19
2x1600 @ 7:11; 7:18
Finished the run with another 5.8 averaged @ 8:45
Total run 10.7 miles in 1:29 @ 8:45. Day off tomorrow will be nice.
Question for the Haus, since tomorrow is a prescribed day off, do i make up today's run then or just move on and continue with plan? I'm feeling guilty taking a day off when i didn't earn it today! Any advice would be greatly appreciated. Thanks!!
Saturday did the 25 minute brick off the bike and hit my paces. I like running off the bike because I am already warmed up and can jump into my faster paces without issue. Sunday was 2x1.5mi at TP (6:32) Int1: 6:30 Int2: 6:35 My legs were toast after that and shuffled in after 60 minutes. Definitely giving the twigs the day off today.
@Erik, different peeps will answer this one differently. To me, especially since it was the Sunday "long" run, I'd have to look at what I wanted to do with the next week (i.e. this week). As I like the coach's permission to run 'long' this OS, I might make it up and log in the 75-90 minutes. If I was only planning on getting in the main set, I'd bag it and focus on keeping this week on schedule. If I did run long, I'd retool the schedule this week so that I could maintain a rest day prior to jumping back into the week. For example, I ran 85 minutes yesterday and my legs feel it today. I know I need the rest day before cranking back into FTP work on the bike.
Good luck with whatever you do, just make sure you don't try to do too much. A single missed OS workout won't make a huge difference at your next A race!
Fit it in just before sunrise on Sunday; I'm late on the logging but not on the jogging
7:36 is the target, but I'm typically targeting 7:30.
3:43 for the half, so that's a 7:26 pace - close enough.
7:22 for the first mile
7:33 for the second
Rounded it out to just about an hour before I ran out of time.
I'll have time to go longer next weekend, and thankfully, we are in town for Thanksgiving. I have been hitting my main sets but minimizing the running, skipping the run-2nd, and running for an hour when 75-90m is recommended. This has been planned, but I'm ready to start gently increasing my run volume. I'll start with a PM run tomorrow (Tuesday).
Great hearing about all your workouts and pacing challenges and soccer games and all -
@Erik - in general, I would recommend against two days off in a row (except when forced by injury, illness, circumstance). When I have to skip one day, I typically push the whole schedule by a day, and then either drop a workout or drop a day off (depending on whether I'm feeling over 45 or under 40) later in the week. I almost always skip a workday.
I wouldn't hesitate to post this on the micro-thread to get input from a qualified coach... RnP may well advocate skipping a workday over a rest day to get back on the same schedule, because the hard work in the OS requires recovery time during which you "absorb" the training - "Bounty-speak" for giving your body time to recover and your fitness to experience a training-bounce.
For example, you could do the Sunday workout on Monday, the Monday day-off on Tuesday, and return to schedule by doing Wednesday on Wednesday. One day off between two hard workouts gives you so much more for your rest-day than two consecutive rest days does.
That says, life schedule usually governs when I schedule my training.
Been switching up the scheduled bike/run brick and Sunday long run in order to better hook up with my local running group on Sat. Assuming this is cool but thought I'd ask those in the know. Thanks Joe
Comments
Targets speed = 7:18 to 7:44/mile and AVHR - 166-173. Did the first 1.6 @7:33/mile and 160 AVHR and the second @7:30/mile and AVHR 173. With warmup and cool down it came out to 6.5miles.
Overall - great workout and now time to relax and get on with the recovery!
Goal was to run around 7:33 min/mile during the threshold intervals...
Interval 1 - 0.5 miles, avg 7:37 min / mile but per WKO+ my Normalized graded pace was 6:50 min / mile. (RPE agrees with NGP)
Interval 2 - 1 mile, avg 7:18 min / mile with NGP was 7:44
Interval 3 - 1 mile, avg 7:32 min / mile with NGP of 7:00
I was quite trashed during / after the last interval. Clearly too fast so need to select a better course for my outdoor run next time. Legs really sore this weekend after today's workout but also having done the bike FTP test yesterday.
Looking forward to some swimming tomorrow as recovery.
Finished up the week with a 2X1.5 @10:02 on the treadmill with44' total time. They were both failry tough as I stayed up late last night entertaining.
Also I missed Saturday's run so that's my first official miss of the OS. I won't beat myself up too much by my OS goal is greater that 90% of the workouts and I'm really aiming for 95% so I have to keep on top of this.
Gordon
Ran outside this afternoon - overcast and 44*. Warmup was 1.5 miles to the HS track plus a footpod calibration that should have been @ 7:30 but ended up @ 6:30 - oops....
Did a little better on the others though...
1x800 @ 7:19
2x1600 @ 7:11; 7:18
Finished the run with another 5.8 averaged @ 8:45
Total run 10.7 miles in 1:29 @ 8:45. Day off tomorrow will be nice.
Question for the Haus, since tomorrow is a prescribed day off, do i make up today's run then or just move on and continue with plan? I'm feeling guilty taking a day off when i didn't earn it today! Any advice would be greatly appreciated. Thanks!!
Saturday did the 25 minute brick off the bike and hit my paces. I like running off the bike because I am already warmed up and can jump into my faster paces without issue.
Sunday was 2x1.5mi at TP (6:32)
Int1: 6:30
Int2: 6:35
My legs were toast after that and shuffled in after 60 minutes.
Definitely giving the twigs the day off today.
Good luck with whatever you do, just make sure you don't try to do too much. A single missed OS workout won't make a huge difference at your next A race!
I had a solid run yesterday. Nice easy warmup with a goal pace of 7:37
Interval 1= 7:35
interval 2= 7:32
interval 3= 7:20
remainder of run was at 7:45. I am really digging the higher intensity training.
Fit it in just before sunrise on Sunday; I'm late on the logging but not on the jogging
7:36 is the target, but I'm typically targeting 7:30.
3:43 for the half, so that's a 7:26 pace - close enough.
7:22 for the first mile
7:33 for the second
Rounded it out to just about an hour before I ran out of time.
I'll have time to go longer next weekend, and thankfully, we are in town for Thanksgiving. I have been hitting my main sets but minimizing the running, skipping the run-2nd, and running for an hour when 75-90m is recommended. This has been planned, but I'm ready to start gently increasing my run volume. I'll start with a PM run tomorrow (Tuesday).
Great hearing about all your workouts and pacing challenges and soccer games and all -
@Erik - in general, I would recommend against two days off in a row (except when forced by injury, illness, circumstance). When I have to skip one day, I typically push the whole schedule by a day, and then either drop a workout or drop a day off (depending on whether I'm feeling over 45 or under 40) later in the week. I almost always skip a workday.
I wouldn't hesitate to post this on the micro-thread to get input from a qualified coach... RnP may well advocate skipping a workday over a rest day to get back on the same schedule, because the hard work in the OS requires recovery time during which you "absorb" the training - "Bounty-speak" for giving your body time to recover and your fitness to experience a training-bounce.
For example, you could do the Sunday workout on Monday, the Monday day-off on Tuesday, and return to schedule by doing Wednesday on Wednesday. One day off between two hard workouts gives you so much more for your rest-day than two consecutive rest days does.
That says, life schedule usually governs when I schedule my training.
Sun FTP Run - done.
Ran at the high school track during my work break which may Sunday "call" a bit more palatable on Veterans Day.
Shout out to all the Vets - thanks for your service.