Intermediate plan - 2 x 1/2 mile, then 1 mile at TP. Got it done this morning, and hit the target paces, but had to work at it. Legs feeling kind of dead from yesterday's bike workout. I seem to have a hard time with these runs when pushing hard on the bike at the same time. Glad I'm not in the Advanced section - 4 x 1 mile would not have happened!
Done and dusted... 9 total miles with 4x1 @ TP (well, at least within 6 seconds of TP). It appears that no matter what the assigned pace is, I have a problem with coming in too hot. I did find that throwing Lap Average Pace on my garmin screen helped me slow it down a bit. I really want to work on getting the pacing right, definite potential to overcook it if I don't.
Do you create workouts on Garmin connect for pacing? I started doing that recently, giving myself a pace range, and I find it helps immensely. I tried it in th epast w/HR, but it was too erratic - any slight terrain change would make the thing beep. However, if I am supposed to target a mile @ TP, I'll set my workout to allow a range of +/- 4 seconds or so, and I find it really nice. I don't have to think during the run about where I am in the workout - just listen for the right beep that indicates I'm in the zone, make a mental snapshot of how I feel form-wise, and try to keep that feeling going until the interval is over.
2 mile warmup with strides, 4 x 1 @ TP with 5' rest in between, then about 1.6 miles cooldown to back home- total of 9.4 miles in 70 minutes (I'll extend the run for the sake of the cooldown). The 5' rest in between was nice! Post run stretch, recovery drink, 15' with legs propped up on the wall, followed by post workout meal, and the legs feel ready to go again!
@Ryan, I used to run with pacing alarms until the speaker on my ancient 305 stopped working (common issue based on internet research). I've now got a 910 on my Christmas wish list so hopefully that will also help. Really working to dial in the pacing/PE as well.
5x6'@10kpace (6:50) with 90sec rest between sets. Each set increases grade each min (1' @0%, 1'@1%, 1'@2%, 1'@3%, 1'@4%, and 1'@5%). You follow this pattern for the first 4 sets. The fifth set increases the grade by 2% each minute (1'@2%,4,6,8,10%). This one is a bitch.
Overall, good tough workout which matches will with the prescribed 4 x 1mile repeats. Nice to be mindless about the workout intervals, but painful to listen to Coach Troy drone on...
Chilly night @ 26* but full moon lighting the HS track. Overall a solid run. Had considered running 2x2 miles but didn't want to compromise tomorrow's VO2 session.
WU - 1.7 miles to track 4x1600 with 400 recoveries - TP @ 7:36 7:18 (2:12) 7:20 (2:09) 7:20 (2:16) 7:16 (2:12) CD - 1.5 miles home
Total run 65' @ 7:52 for 8.3 miles
Looks like everyone has been hitting thier paces and feeling strong doing it. Great work!
I am doing the Beg OS plan and Wednesday's run was the following:
MS: 2 x 1/2 mile (3'), 1 x 1 mile (5') all @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time. Tip: Time to extend the intervals a bit. Do your best to hit all your paces consistently across each rep; No Flying and Dying!
It ended-up being super-easy. So easy, in fact, that I went and did an hour of yoga afterwards. Would it be okay for me to add on a couple more 2x1/2 mile or maybe add 1x1mile? I'm looking at what everyone else is doing and I feel that I could manage something a little more advanced. Views?
I am doing the Beg OS plan ... Would it be okay for me to add on a couple more 2x1/2 mile or maybe add 1x1mile? I'm looking at what everyone else is doing and I feel that I could manage something a little more advanced. Views?
The main diffrerence among the plans is the speed with which they ramp up to 3-4 miles total interval time (for run TP workouts.) I find the same sort of an issue: I usually start the OS in the Int plan and during weeks 3-4-5 I gradually shift into the adv plan basically by speeding up that transition to more miles in the TP intervals.
Also, I don't feel bound to doing only 1/2 or 1 mile intervals. I might do something like 1 x 1/2, 1x 3/4 and 1 x 1 mile one week (or 800/1200/1600 on a track), then 1 x 3/4 and 2 x 1 mile the next, or whatever. You can always toggle back and forth between the Int and Beg plans on the training plan page to see what each week looks like, and try to figure out a way to get from one to the other over a three week span.
Swapped W and Th workouts this week due to travel. Got to knock out my 4x1's in a nice warm rain in Pasadena. First two were a little fast and last two were a little slow as I was downhill on the out and up on the back.
I've also been trying to work on my cadence, but I seem to drop 20" or so on my pace when I focus on it. Does that happen to anyone else? I need to add the Garmin foot pod to my Christmas list.
@Joe - I had a thought about the run set up 4X1 is earlier in the week possibly due to the Saturday longer and mandatory 85% work, thus separating the harder run workout from the hardest FTP bike workout.
Due to work constraints today, I had to brick the run. I was a bit fast on the Z2 pace and right on for the Z3 part. Ran for about 31 min and got in 4.1 miles. Getting faster than I was, which is pretty nice to feel.
got the run in. Set out about 2.5 hrs after I got off the bike. Legs felt absolutely great, as if I hadnt been on the bike at all. One of the best feeling runs in a long time, the kind that makes up for all the crappy ones. Beautiful sunny day, no wind, crisp (-5c) but comfortable.
Did the run as a progression: first 3k avg 4:57/k, next 3k 4:38/k, last 4.8k avg 4:27/k. Finished strong and had to keep reminding myself not to go too fast. 10.8k, 50 minutes.
got the run in early afternoon after a 20 min nap -- boy i needed that!
just over 40 min total and tried to push the whole way. pretty happy with my paces and the HR was steadily increasing thruout. 2nd half was slower, but mostly uphill, so that helped increase the heart rate. this was the most i've pushed a saturday run since Week 1, so we'll see the effect of that tomorrow...
finished up my exercise for the day with ~1 hour of light skating at the local rink. some very nice QT with the family
enjoy the saturday night and look forward to catching up with you all tomorrow!
Did todays run as a brick. Goal was 757 first half and 737 second half. My legs were shot from the bike. splits 809, 743, 912 Last 5 mins. I felt like I was back in an Ironman with lots of walking breaks..
Got out for the run after 6PM tonight. I bought a headlamp for my wife to use for her long walk to the train and back home in the dark during the week. She pleads with me to solve the problem for her (other than drive her to the station) but what does she say when she sees it? She hates it. Has never touched it. So I did. It actually works pretty well. It's a Black Diamond Sprinter.
The run, however, sucked. After the bike this morning, I wound up having to walk 5 miles home from a store this morning because my wife had to go to an appointment and we were running late. The walk was an easy walk but I'd already done the 90 minute bike. Legs felt dead so I didn't even try to hit my paces. First 20 minutes was between 9:30 and 8:00 per mile. The way back was faster but only 7:00-8:00 pace depending on how steep the hill was. I managed about 38 minutes and 7K or so.
Guess it had to happen - a 'failed' run. Supposed to be 25' MP then 25' HMP. Right from the start, I could tell within 1/4 mile that the leg turnover just wasn't feeling it - legs felt kinda heavy. Odd that it came after a rest day, and they were lively on Wednesday, so my only thought was that maybe they were still fatigued from the Thurs VO2max workout (where I went a bit above and beyond). Not sure thats the cause, though, as I've done the VO2max workout on Friday before (so, less rest), and had no issues. But I think that is the most likely scenario. Also, it was snowing and the roads were a bit slippery, so that didn't help - as I could feel my foot slipping just about every time I pushed off. So instead of MP/HMP, I ended up with a pretty steady state paced run about 30 s/mile slower than MP.
I slept in today and then got the run in. This is two weeks in a row I got a few more hours of sleep and the run felt really rough. I got the intervals in, too hot to start and hitting the exact pace on the last 1 mile interval. I think I really over cooked it because I found it very hard to get in to Z3 after it. I'm not sure if the extra sleep lets me feel too good at the start and I blow it out or what, but needless to say, I am pretty wiped at the moment. On the good side, at least I got the intervals in with no issues. Next week we need to work on pacing a bit better.
Didnt't run yesterday since I rode the bike for too long and ended up with 245 TSS for the day already. Today's run was great, it was rain was pouring here in NE Ohio so ran on the treadmill. All intervals at 1.01 IF without any problems. Then continued running to make it 1.5h total. It was fun though good music on the ipod was required. for that last 40' stretch of running at just a bit faster than z1 pace. Legs felt good afterwards!
Man, the body is funny sometimes. For reasons unbeknownst to me my back seized up pretty bad on me yesterday,and I wasn't feeing much better this AM ... shuffling along like a little old lady ... so I gingerly started on my run, and wouldn't know, I loosened up nicely and was able to get a really good run in, nailing all the intervals. And all that despite yucky gray damp weather when predictions were sunny and 60s! There's a separate thread on time management/prioritization and how folks do it all. Reality is, I don't come close to doing all I want to do (not enough time for core strengthening and stretching), but one thing I'm nailing well is extra rest. Not only am I not a night owl during the week, but Saturday and Sunday nap time is sacred. It helps me recover and keep it together
Great run today after yesterday's complete failure on the bike. Got in a good night's sleep, had a casual morning, and did the run this afternoon. Hit the intervals fairly easily, and stretched it to 90 minutes between EP and HMP. Felt good right to the end. Happy with the turn-around from yesterday.
I was worried that this would happen and found those fears to be well founded this week. I broke the 4th metatarsal on my left foot right up near the ring finger toe (stress fracture crack, not a real 'snap it like a turkey wishbone' break) in friggin' March 2011. That foot has never been the same since but I've been doing long course events anyway. What that meant was finding other ways to run train that wouldn't beat the crap out of my foot. I've been through the whole diagnostic process and now wear orthotics from a podiatrist and work with a chiropractor. Maybe it is a neuroma, who knows? But an MRI showed no abnormality. It sure hurts though.
I'm going to have to go back to water running and using an old Surly Crosscheck rigged up with PowerCranks. It ends up helping your running by working on those muscles that bring the knees up - they normally get a vacation on the bike because the other leg's action pushing down brings the leg up. [Cue the dead spot discussion...] Riding with them for about 20% of my rides (as run substitutes) ironically helped me survive Lake Placid last year. As some of you know, my left side bottom bracket bearing seized up before the end of the first bike lap. Cranks would not go around if pressure was put on the left crank but would rotate with the right pedal - so the final lap was all right leg pedaling. I'm still angry about it. ;-)
So, today's 'run' was a ride with the PC bike while listening to the second half of the Jets/Cardinals game and the debut of Greg McElroy for the NY Jets.
When you haven't used them in a while your legs get fed up with the abuse very quickly so I switched to using large gears/low cadence to work on muscular endurance. No way I was going to last for 1/2 mile intervals over 3:30 long so it is what it is and it was what it was.
I cheated a bit today and ran long(er). My normal Sunday route is 5k out/5k back and I wanted to go x2 so I got it in and then looked at 12.5 miles on the dial. I couldn't leave it like that so I went another few to get a 'full' 13.1 for ~1:48. 3x1 mile intervals were ok (+4",-8"-7") with terrain so all in all pretty happy.
A little extra but today I've been being a good boy and getting extra sleep at night and with tomorrow's rest day, I wanted to have fun. Back into the box next week!
Solid work this week everyone. Way to get it done with everything else you have on the table.
Second OS workout I dropped. No major issues but have been feeling like fatigue is sneaking up behind me. Slept in yesterday and today, getting 9+ hours both days. Still was feeling oddly fatiged and decided to focus on holiday decos and chores instead.
It's a long OS and I want to absorb all the fitness I can. I'll get some core in tomorrow and tee up the bike on Tuesday.
Be careful out there.... keep your eye out for fatigue.
@Peter - "Cranks would not go around if pressure was put on the left crank but would rotate with the right pedal - so the final lap was all right leg pedaling." Wow.. riding half an IM on one leg. I know you're upset about it and it's not really something to laugh about at the time, but I'm sitting here laughing at it (I think it's mostly because you still beat me with a busted foot, a broken bearing, and you had nutritional/hydration issues) Also - my wife wonders how you did the marathon with a busted foot.. her response was 'did he go in circles?!'
After yesterdays failed run, I made sure to get good, solid rest.. I fueled up with waffles a couple hours before my run (just in case I was underfueled yesterday) and did my typical Sunday loop, with 3x1@TP and the balance ~MP. As normal, first was a bit too fast (but somewhat because there's a slight loss of elevation), second was right @ TP (flat terrain), third was a bit slow (slight uphill). However, on the third I tried to relax my lower legs a bit and let the legs recoil naturally instead of trying to use muscle (as much) to spring them back. Cadence suffered a tad, but I think I was still ~85, but the form and mechanics sure felt more smooth and efficient. I think I've found my next major form improvement piece to work on.
Comments
Do you create workouts on Garmin connect for pacing? I started doing that recently, giving myself a pace range, and I find it helps immensely. I tried it in th epast w/HR, but it was too erratic - any slight terrain change would make the thing beep. However, if I am supposed to target a mile @ TP, I'll set my workout to allow a range of +/- 4 seconds or so, and I find it really nice. I don't have to think during the run about where I am in the workout - just listen for the right beep that indicates I'm in the zone, make a mental snapshot of how I feel form-wise, and try to keep that feeling going until the interval is over.
Post run stretch, recovery drink, 15' with legs propped up on the wall, followed by post workout meal, and the legs feel ready to go again!
http://connect.garmin.com/activity/247663508
1st 0.5 mile IF 1.02
2nd 0.5 mile IF 1.02
1 mile IF 1.04
It is about 55 min, W/up, MS, CD
5x6'@10kpace (6:50) with 90sec rest between sets. Each set increases grade each min (1' @0%, 1'@1%, 1'@2%, 1'@3%, 1'@4%, and 1'@5%). You follow this pattern for the first 4 sets. The fifth set increases the grade by 2% each minute (1'@2%,4,6,8,10%). This one is a bitch.
Overall, good tough workout which matches will with the prescribed 4 x 1mile repeats. Nice to be mindless about the workout intervals, but painful to listen to Coach Troy drone on...
Keep rockin it everyone.
WU - 1.7 miles to track
4x1600 with 400 recoveries - TP @ 7:36
7:18 (2:12)
7:20 (2:09)
7:20 (2:16)
7:16 (2:12)
CD - 1.5 miles home
Total run 65' @ 7:52 for 8.3 miles
Looks like everyone has been hitting thier paces and feeling strong doing it. Great work!
I am doing the Beg OS plan and Wednesday's run was the following:
MS: 2 x 1/2 mile (3'), 1 x 1 mile (5') all @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time.
Tip: Time to extend the intervals a bit. Do your best to hit all your paces consistently across each rep; No Flying and Dying!
It ended-up being super-easy. So easy, in fact, that I went and did an hour of yoga afterwards. Would it be okay for me to add on a couple more 2x1/2 mile or maybe add 1x1mile? I'm looking at what everyone else is doing and I feel that I could manage something a little more advanced. Views?
The main diffrerence among the plans is the speed with which they ramp up to 3-4 miles total interval time (for run TP workouts.) I find the same sort of an issue: I usually start the OS in the Int plan and during weeks 3-4-5 I gradually shift into the adv plan basically by speeding up that transition to more miles in the TP intervals.
Also, I don't feel bound to doing only 1/2 or 1 mile intervals. I might do something like 1 x 1/2, 1x 3/4 and 1 x 1 mile one week (or 800/1200/1600 on a track), then 1 x 3/4 and 2 x 1 mile the next, or whatever. You can always toggle back and forth between the Int and Beg plans on the training plan page to see what each week looks like, and try to figure out a way to get from one to the other over a three week span.
Swapped W and Th workouts this week due to travel. Got to knock out my 4x1's in a nice warm rain in Pasadena. First two were a little fast and last two were a little slow as I was downhill on the out and up on the back.
I've also been trying to work on my cadence, but I seem to drop 20" or so on my pace when I focus on it. Does that happen to anyone else? I need to add the Garmin foot pod to my Christmas list.
I want to thank everyone for their posts. As others have indicated, it helps with the motivation.
Late on the posting but not on the workout.
Had training all day for work on Wednesday - left the office 6:45ish, made it to the HS track by 7:45 for - that's right - more training.
Low motivation. High intertia. (Body at rest tends to...)
Full moon, frosty grass, empty track...
Once I got started I had inertia working in my favor (body in motion tends to...).
1/2m warmup to the track,
4 laps progressive pace, strides on the back 100 (new habit from the excellent discussion of strides)
2 x 1/2 @ 3:40, 7:20mm pace, a little hot but not too bad
1 x 1 @ 7:20, negative splits
1 lap with 30s stride on the back 100
1/2m back to the car.
v
x2 on the great posts.
Nice job getting the run workouts in.
@Joe - I had a thought about the run set up 4X1 is earlier in the week possibly due to the Saturday longer and mandatory 85% work, thus separating the harder run workout from the hardest FTP bike workout.
Gordon
got the run in. Set out about 2.5 hrs after I got off the bike. Legs felt absolutely great, as if I hadnt been on the bike at all. One of the best feeling runs in a long time, the kind that makes up for all the crappy ones. Beautiful sunny day, no wind, crisp (-5c) but comfortable.
Did the run as a progression: first 3k avg 4:57/k, next 3k 4:38/k, last 4.8k avg 4:27/k. Finished strong and had to keep reminding myself not to go too fast. 10.8k, 50 minutes.
got the run in early afternoon after a 20 min nap -- boy i needed that!
just over 40 min total and tried to push the whole way. pretty happy with my paces and the HR was steadily increasing thruout. 2nd half was slower, but mostly uphill, so that helped increase the heart rate. this was the most i've pushed a saturday run since Week 1, so we'll see the effect of that tomorrow...
finished up my exercise for the day with ~1 hour of light skating at the local rink. some very nice QT with the family
enjoy the saturday night and look forward to catching up with you all tomorrow!
splits 809, 743, 912 Last 5 mins. I felt like I was back in an Ironman with lots of walking breaks..
Got out for the run after 6PM tonight. I bought a headlamp for my wife to use for her long walk to the train and back home in the dark during the week. She pleads with me to solve the problem for her (other than drive her to the station) but what does she say when she sees it? She hates it. Has never touched it. So I did. It actually works pretty well. It's a Black Diamond Sprinter.
The run, however, sucked. After the bike this morning, I wound up having to walk 5 miles home from a store this morning because my wife had to go to an appointment and we were running late. The walk was an easy walk but I'd already done the 90 minute bike. Legs felt dead so I didn't even try to hit my paces. First 20 minutes was between 9:30 and 8:00 per mile. The way back was faster but only 7:00-8:00 pace depending on how steep the hill was. I managed about 38 minutes and 7K or so.
Also, it was snowing and the roads were a bit slippery, so that didn't help - as I could feel my foot slipping just about every time I pushed off. So instead of MP/HMP, I ended up with a pretty steady state paced run about 30 s/mile slower than MP.
And yes there is a gross toe picture update
Man, the body is funny sometimes. For reasons unbeknownst to me my back seized up pretty bad on me yesterday,and I wasn't feeing much better this AM ... shuffling along like a little old lady ... so I gingerly started on my run, and wouldn't know, I loosened up nicely and was able to get a really good run in, nailing all the intervals. And all that despite yucky gray damp weather when predictions were sunny and 60s! There's a separate thread on time management/prioritization and how folks do it all. Reality is, I don't come close to doing all I want to do (not enough time for core strengthening and stretching), but one thing I'm nailing well is extra rest. Not only am I not a night owl during the week, but Saturday and Sunday nap time is sacred. It helps me recover and keep it together
I'm going to have to go back to water running and using an old Surly Crosscheck rigged up with PowerCranks. It ends up helping your running by working on those muscles that bring the knees up - they normally get a vacation on the bike because the other leg's action pushing down brings the leg up. [Cue the dead spot discussion...] Riding with them for about 20% of my rides (as run substitutes) ironically helped me survive Lake Placid last year. As some of you know, my left side bottom bracket bearing seized up before the end of the first bike lap. Cranks would not go around if pressure was put on the left crank but would rotate with the right pedal - so the final lap was all right leg pedaling. I'm still angry about it. ;-)
So, today's 'run' was a ride with the PC bike while listening to the second half of the Jets/Cardinals game and the debut of Greg McElroy for the NY Jets.
http://www.trainerroad.com/cycling/rides/117111
When you haven't used them in a while your legs get fed up with the abuse very quickly so I switched to using large gears/low cadence to work on muscular endurance. No way I was going to last for 1/2 mile intervals over 3:30 long so it is what it is and it was what it was.
A little extra but today I've been being a good boy and getting extra sleep at night and with tomorrow's rest day, I wanted to have fun. Back into the box next week!
Solid work this week everyone. Way to get it done with everything else you have on the table.
It's a long OS and I want to absorb all the fitness I can. I'll get some core in tomorrow and tee up the bike on Tuesday.
Be careful out there.... keep your eye out for fatigue.
Wow.. riding half an IM on one leg. I know you're upset about it and it's not really something to laugh about at the time, but I'm sitting here laughing at it (I think it's mostly because you still beat me with a busted foot, a broken bearing, and you had nutritional/hydration issues)
Also - my wife wonders how you did the marathon with a busted foot.. her response was 'did he go in circles?!'
Anyhow - well done, sir!
Redemption!
After yesterdays failed run, I made sure to get good, solid rest.. I fueled up with waffles a couple hours before my run (just in case I was underfueled yesterday) and did my typical Sunday loop, with 3x1@TP and the balance ~MP. As normal, first was a bit too fast (but somewhat because there's a slight loss of elevation), second was right @ TP (flat terrain), third was a bit slow (slight uphill). However, on the third I tried to relax my lower legs a bit and let the legs recoil naturally instead of trying to use muscle (as much) to spring them back. Cadence suffered a tad, but I think I was still ~85, but the form and mechanics sure felt more smooth and efficient. I think I've found my next major form improvement piece to work on.