Nov OS Week 7 Run Thread
Echoing Gordon in the bike start, watch the overachieving this week, we've got testing on the horizon! Good luck everyone.
0
Echoing Gordon in the bike start, watch the overachieving this week, we've got testing on the horizon! Good luck everyone.
Comments
(also posted this to the Week 6 thread):
took yesterday off to spend with the family, but got my Week 6 long run in this morning
hit Central Park ~6am and after a solid w/u including strides hit my 2x1.5 miles at ~6:22 which is 10" hot. need to check the garmin, but those may have been altitude aided. if so, not by much. stretched the run to ~80min total, including a great "runner's high" at 54' in -- was definitely feeling the mojo flowing! ended with a few add'l strides during cooldown
afterwards, i took a look at tmw's 2x20s and the high came off a touch...
I'll definitely need to focus on Rest & Recovery this week, as I have several longish flights for work
can't wait for next week!!
Finally, a workout I can do with my dog.
Great reads and workouts in the week 7 threads. Keep after it!
Ran at lunch.
Felt - pleasant.
Forgot about speed, went around the block, did some strides up a hill - much easier than this morning on the bike, or presumably tomorrow at the track. This, I suppose, is why it pays to live in the moment.
So my run was no fun run through Central Park like Mikes... But got it done nonetheless. And sometimes that alone is cause for celebration!! Ok, with a little bit of a struggle with the start (we'll call that the warm up)..... Due to my 4year old crying for the first ten min as she rhode her bike next to me. We decided to turn around and get the double stroller and she then rhode with her 2 year old sister in sleeping silence. Whew! One obsticle down (managing the kids) now on to the last obsticle... The run!
So got the run done with a very nice relaxing run, after the bike of coarse, now I'm ready for dinner!!
@ Cory -- no fun run for me today either! what started out as an attempted 2x20' bike effort turned into a warped version of tmw's run wko.
i was in houston today for work, so went to a local ymca and tried to use a spin bike w/ power. as soon as i started, i knew the PM was out of whack. also knowing that today's bike wko is important w/ the test coming up, i decided to do it from the comforts of my pain cave tmw am (flying back home tonight).
so after my bike w/u, i headed up to the treadmill thinking i would attempt tomorrow's 3x1 mile TP session. only problem was that i missed my rest day yesterday making up sunday's run session, so let's just say my run legs were feeling it -- and not in a good way. i just about died getting thru 2x1 mile at TP and then threw in the towel -- justifying it to myself as reducing the risk of injury. as the OS veterans know, travel sucks
after reading all of the bike posts, i can't wait to see how the 2x20 goes tomorrow.
@Cory, you get bonus points for the extra work with the kiddo's. That isn't easy.
Run wasn't going to happen this morning - so I spent half an hour on flexibility and got into work a half hour early and moved my 4PM to Friday morning and I'll be at the track by 5:30 and we'll try then. In an odd way, looking forward to it. Think it's the caffiene talking.
Happy 12-12-12 to everyone!
BOOM! Got 'em done this AM. I don't know why I was so nervous about today's workout. Maybe b/c it looked long and hard on paper? Or because I figure it's the final 'tweek' before next week's test? Anyway, I'm pretty happy w/ my pace, now I just need to figure out how to pace myself for next week's run test. Happy 12/12/12 everybody!
Happy B-day!
It is my first OS with EN and I cannot thank everyone enough for the motivation to get in the work. In the past, would have simply skipped a workout today. The accountability to the group is a great motivator. Also, the support from the group is fantastic.
Last nights run got cancelled with a visit from the in-laws and a trip to storage to haul furniture. I was not feeling it this morning but got to the treadmill and did 3X1 with 45' total. I called it at three as the knee was giving me signs. Not sure if this was related to the OS workouts, lifting or just being tired.
Gordon
I agree Kate, I look at the w/os and think can I really do that??!?? Then I think Yep! I can...my test was faster so I know I can do 2 mile repeats. I CAN!
I did...on the TM this am. They were hard of course....but the last mile repeat was actually ok...didn't feel like I was going to die!
Have a great day everyone!
I jumped right on the dreadmill this AM. 10 minute warm-up then off to the 4x1 mile repeats. Hit all 4 miles at 6:40 pace. I'm ready to test next week! I ended up with 7 miles total on the workout. My goal of breaking 19 min. in the 5k is getting closer to reality. I'm thinking that my next 10k will be at the 6:40 pace. Have a great day everyone. Bring on the bike tomorrow!
Today the wind was at my back for the entire run, which is especially interesting as I did my intervals on a track. Crushed my 4x1's on about 10 seconds hot per mile. A total of 9 in 1:10. I'm not expecting a VDOT bump next week (as I recently upped it in a 5k), but I'm definitely feeling good once I start running. May be the fact that me and my children (4 and 10) are going to sleep at the same time...
Anywho, great work everyone. Keep crushing it!
Got the run workout done today but it was in the pool. That, however, doesn't mean it didn't kick my ass. My legs still have that peculiar buzz going on and it is more than a couple hours since the workout. I did 4 x 7 min intervals running back and forth in a swim lane as best I could trying to keep my cadence up, racing other swimmers to keep focus. Between sets I 'rested' by swimming a 200 and then got back to it.
For those of you that may be wondering, I use AQx water running shoes. They help you keep traction on the pool floor and also provide extra resistance. You can also use a float belt and run with them in deep water so you have no impact on your feet. I warmed up doing that while I waited for a lane to open up. I'll post more about the shoes in the gear forum.
http://www.aqxsports.com/index.php?option=com_virtuemart&Itemid=36
I hope this buzzing goes away before tomorrow's visit to the little red sparklies.
Hi All - newbie so just been feeding off your posts and laying low. Thank you!! Sure see the advantage now of all this virtual support so I will start chiming in. Hoping for some WSP help. I stepped up from intermediate to advanced NOS about 3 weeks ago which is going fine, but a question. I'm HR training tool guy. My week 1 vdot TP's are being met no problem. In fact, holding about 10 secs faster now per mile at high zone 4 these days on run intervals (to do that, Garmin reads heart rate of 4.8ish ususally, sometimes as high as 5.1 towards end). But on run days with "easy pace" or when Z3 after intervals to get more "bandwidth" is assigned, if I try to match what the vdot per minute paces should be, my heart rate is usually a full zone higher. For example, yesterday was 40 min run at Z1/easy pace which for me is vdot of 9:59 pace. I had to brick it on treadmill, and at that 9:59 pace, my heart rate stays up at high zone 2 to low zone 3 instead of Zone 1. So question is do I back down the per minute mile pace below what vdot says, in order to get my heart rate on down to where training plan says it should be (yesterday that was 11:00 min pace to get down into Zone 1), or do i push to match the vdot pace and accept the higher heart rate. Much of the time, the push just ain't happening cause I'm spent from the intervals, but on good days, I'm inclined to continue working hard at vdot pace. Thinking staying in a low Zone 3 when Zone 1 is prescribed or in medium Zone 4 when Zone 3 is presribed might be overcooking? Sorry for the lenghy post, but thanks for any input!
Some days it just isn't there. At all.
Got up this morning with a higher than usual heart rate. Then during my warm-up, I was stiff from yesterday's double and it was about 25 degrees. I just didn't "feel it" after the warm-up where I couldn't get out of Z1. So, I used some discretion and bailed. First time ever and this is my third OS. Got to work early and on a good note, got caught up. Small victory.
So, with a resolve to get some more rest (6 hrs just isn't enough) I'll tackle this 4 X 1 mi @ Z4 tomorrow!
run in. had to shorten it up by decreasing the rest intervals and cutting out the z3 stuff at the end. 50 minutes total. Then headed to the kids' school Christmas concert to earn some MAU (munchkin approval units). Yay! Hearing kids sing 'so this is Christmas' never gets old.
@Naomi - Happy Birthday!
@Pen - Welcome to the conversation! I find that chiming in helps me stay... engaged, and it definitely helps me get out the door when it's dark and gloomy and cold and I'm tired - tonight for example.
I will take a stab at your question on pace and Z1. There are others on the forum who are for more experienced and knowledgable tham I am, but for some reason, this doesn't discourage me from answering questions.
People take some different approaches to EP/z1. First - in running, pace rules. HR is interesting, but pace is what tells you what zone you are in. If your VDOT tells you that your TP/z4 is a 7:26, then regardless of HR, you should run your TP intervals at 7:26. The guidelines are more relaxed for the rest-intervals and EP running in general, though. Rest intervals are about setting yourself up for the next work interval. That's it. I, like many, walk a little then ease back into z1 until it's time for the next work interval. Others don't bother with the z1 - they walk until it's time to run. The main concern with z1 is to not let it creep up into faster zones because it can interfere with your next interval / next workout.
That said, if it were me, I would totally stick to pace as set by VDOT, and let my HR get used to it over time. If you're able to make your work paces week after week, then you're doing it right, and it's the work-interval paces that matter.
Hope this helps.
For the rest of you - got it in!
Another night run at the LSRHS Track.
1.5mi extra long warm-up with strides down the back 100, until the body stopped complaining that it didn't want to run.
1 mi @ 7:21
1 mi @ 7:20
1 mi @ 7:19
Easy jog around then back through the playing fields at whatever passes for z1.
Must...go...to...bed - good luck with the 45/45's everyone - and thanks for the great posts - they do keep me going to the track on nights like tonight (and I'm always glad I went).
Naomi, hope your birthday day went great!!! Even though you are a year older!
Roy- thanks for the "points". I'll have to use them up already dice I had to skip today's run. (never have been good at saving!)
so great job to all of you who cranked it out despite your obsticles and self doubts! I was not so successful. I had to try the kiddo pushing running thing again, as I did not have a sitter. Even though its killer, I thought it would be better than skipping the days workout. But sadly my children thought they would kick each other to death before my warm up was finished. Ugh! The joys of parenting. So we went home and hung out with my husband (lucky me I did get a few SAU's for that one) then I had skating practice tonight. For those of you who may not know, I punish myself on ice (short track) three times a week chasing kids 1/3 my age. Makes me feel young again. The good news to this portion of the post is that I did a time trial for the American Cup series ( pretty big deal in the ice world) and after dropping 11 seconds off my 1000m time, in les than a month, I am only off the mark by only 1.8 seconds. I will have another time trial next Tuesday to find out. To make a really long story just a but shorter... I have all of you to thank! You all face challenges everyday and overcome them! So, I think of many of your posts as I'm pushing through those REALLY painful workouts (on and off the ice). So thank you!!! And keep up the great work! I can't wait to see the improvements after next weeks tests!!!