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Nov OS Week 9 Run Thread

ezellrhezellrh
in General Training Discussions

Train smart this holiday week everyone.   Make sure you balance fitness with family responsibilities.  Holiday season comes about once a year!

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  • Scott GiljumScott Giljum
    I got the Tues run in this morning so I can take tomorrow off. Hit the pace, did the strides, all good!
  • trisumaitrisumai
    Since it was not listed, how long should the recoveries last? In the past I typically took the same duration as the repetition for Z5 intervals.
  • ezellrhezellrh
    Kar-Ming, for all VO2 sets (bike and run), I go 1:1 work/rest ratio. YMMV.
  • Joe HallatschekJoe Hallatschek

    Got in yesterday's run workout of 40' @ Z1 with some strides for a total of about 44'. Time to fly out and go to Vicksburg, MS to be with in-laws. Since working out makes me a "fitness nut", I'll be sociable this year and just do the Holiday Run challenge. image



    Hope everyone is doing well and recovering from last week's test week! I find test week to be very stressful and I'm glad to be finally over it and kicking back for a while! image

  • trisumaitrisumai
    also are all at the same IP pace? thx and have a good Xmas
  • [Deleted User][Deleted User]
    I'm staying with my parents this week, and they live in a very very hilly area. I've been getting out to do a few "easy" runs, but they're not really easy. Today I did 5 miles, with 700+ feet of elevation gain! Pretty good change in training stimulus though.
  • [Deleted User][Deleted User]

     Hey Anson - I'm in the same boat.  At my parent's for Christmas in a very hilly part of upstate NY. Decided to just do an "easy run around the loop" each day this weekend. About four miles and 850' of elevation change!  It's pretty flat where I normally run, and some underused muscles are feeling it right now!

  • KkauferKkaufer

     Following up on Kar-Ming's question regarding length of rest between intervals. So, if the instructions are:

    MS: 2 x 200, 2 x 400, 2 x 200, how long between the first and second 200, and then how long before I start the first of the 400s?  also, I assume the distances are yards???

    thanks, and merry xmas, Fellow NOSers image

     

  • Satish PunnaSatish Punna

     My assumption is the distances are in meters as most tracks are 400m around.

    I would take equal rest, so if the 200 took you 60 seconds, walk or jog 60s before the next interval. If that is not enough rest, take a bit longer as you want full recovery between intervals.  If after awhile it is too much rest, you could start cutting it back, but equal rest is a good place to start.

  • Peter WickPeter Wick
    Got the run portion of today's workouts done. Now it is off to some Christmas party somewhere to indulge enough to knock that W/Kg down a few pegs...
  • benvanmarckebenvanmarcke
    Run for today done! Only 15 minutes which was pretty easy even after a tough bike session.
  • William CrawfordWilliam Crawford
    @Ben x2 on getting the run done and pretty easy even after the hard bike.
  • spabblingtonspabblington
    Did yesterday's run before the ride as I prefer doing that when the workout doesn't specify that it has to be a brick. And got my 1st ever VO2 run intervals done this morning in the 20 mph winds and light rain. 2x200, 2x400, 2x200 - ran the intervals, walked an equal amount of time as recovery. Because I don't have a track near my house, I ran on the roads and did my best "guess" on the distances. My GPS watch typically takes around 400m - 0.5mi to track accurately, so I based my runs in time rather than distance. (Although the distances on the watch did end up matching fairly closely). Hopefully this was ok as I didn't know any other way to do it.

  • Satish PunnaSatish Punna

    Vo2 run done this morning on the treadmill (-12c outside, -20c with windchill- I made a deal with myself long ago to avoid  speedwork outside in the dark at any temperature combination less than -10c for mental bandwidth sake).  Set the treadmill at 1% and went to work.  the first 200 felt easy so changed to 2%.  Still felt pretty easy so instead of 2 more 200s, did a 400 as per Coach p's guidance, then a final 400.  Felt good.  Did a few more minutes at MP to get to 35 miinutes, and then I had to get ready for work.  Nice run.  Have a good day everyone!

     

  • Naomi GilkerNaomi Gilker
    @Satish - weather here in Ottawa is pretty similar so I also did the Vo2 run workout on the treadmill this morning.

    It felt pretty good and the pace was manageable. I also really liked not having to go into work after my session at the gym. Despite the cold, I ran home afterwards (in weather appropriate gear, of course) and now looking forward to doing some snowshoeing.

    I still maintain that NOS peeps > JOS peeps since we're doing Vo2 max work the week of Christmas! JOS has nothing on us!
  • Scott GiljumScott Giljum
    I got up and at 'em early today before I headed into the office. I will be honest, I was a bit afraid of the new Z5 pace and this VO2 work. As it turns out, I was good and even added in a bit of Z3. I was a bit fast on the first and second set but it caught up by the third set. All done for the day. Good luck all!
  • KkauferKkaufer

     I was close to changing my outdoor run plan to indoor TM run due to snow/rain/sleet, but the roads were ok when I left so I just knocked it out.  Today's run was a classic example of 'your gadget is only as smart as you are'... I'd pre-loaded the workout into my Garmin, which of course doesn't do me any good when I forgt to start the workout along with the run (mistake #1); and once I realized that (seemed like the warmup was veeeeery long...), pre-loading the prescribed distances doesn't do me any good if I enter them incorrectly (mistake #2). So, I ended up running by feel. and guestimated the distances. So, overall a slightly suboptimal performance, not neessarily BOOM-worthy, but I'm giving myself mojo points for gutting it out in the yucky weather!  And, to compensate for lacking BOOM, I'm now going to watch the latest JAmes Bond movie!

  • [Deleted User][Deleted User]
    Scott - right there with you on being afraid of the workout this am. I was too, especially since I decided to bump up to Intermediate plan.

    Got up before work and banged it out. It was hard but do able. I think it was also good that fueled properly during yesterday's 2X20...and 20 min run.

    Good work everyone!

  • spabblingtonspabblington
    Question for the NOS group: I have elected to participate in the Holiday Run Challenge and really want to earn the 5 bonus points for running everyday. I know that the NOS week has no running tomorrow, and an off day on Friday. Would there be any harm in getting a couple of easy runs in on those days instead of what is prescribed?
  • ezellrhezellrh
    Greg, if you are asking permission to do more work and skip rest days, the answer is a loud resounding, "NO". If you are asking to hack away and have some fun with your fitness, the answer is, "YES". image If we don't have fun once in a while, then why do we do this sport? Just keep it all within reason and don't get caught up with trying to keep up with the Joneses.
  • Peter WickPeter Wick
    So, my Garmin 310XT's pace data is a hefty hunk of steaming ratcrackers when doing short intervals on a track... It was pretty cold out there and windy but after I put another tarp on the roof to replace the one that has fallen apart over the last month I went down to the HS and banged out them intervals.

    2 x 200M 47s, 44s
    3 x 400M 100s, 99s, 96s
    3 x 200M 46s, 45s, 45s

    Apparently I was actually slacking a tiny bit on the 400's as Runbayou's VDOT calculator thinks I should have done them in 94 seconds for repeats or 100 seconds for intervals. Anyway, the actual times are close but the declared paces are all over the place. Oh well. It wasn't too hard and I only needed to walk half the distance and then went to EP until it was time to run the next interval. Not wiped out, just frozen.

    4 miles
  • ezellrhezellrh
    Snow equals treadmill for me and I hate VO2 work on treadmills. (and another day without test driving my shiney new 910, darn it!) But all complaining aside, work done, and the treadmill assures me that my assigned pace was spot on for the assigned intervals. 4.5 in ~40 minutes total.

    Keep after it everyone!
  • Steve WestSteve West
    @ Roy..... Waaaa!

    =:-)
  • richmianirichmiani

    done but it wasnt easy, new IP is hard! Way to get after it during the holidays people.

  • William CrawfordWilliam Crawford
    I did the run on the treadmill this afternoon. I felt good and added a little extra (68 minutes total). Goofy in about 2 weeks!
  • benvanmarckebenvanmarcke
    Run done tonight, was originally planning to hack the Wednesday runs and replace the vo2 intervasls with more threshold work but did the intervals as prescribed today. I thought it was much easier than expected, though i need to make sure to add extra time for each interval to correct for the treadmill getting up to speed. It seems to take about 80m until it is on target.
  • Steve WestSteve West
    Ran at the HS track tonight. 20* F, light breeze, milky moonshine. Nice night for running.

    1.5 mile WU to the track then a modified version of the wko. Plan called for 2x200; 3x400; 3x200 all at IP (7:02 per mile or 53s, 106s for 200, 400 respectively)

    All track times are splits, not pace.

    2x200 (200) @ 45, 49 - too hard had to settle down
    5x400 (400) @ 99, 104, 105, 104, 102

    Then added some TP for fun and the Holiday Run Challenge
    1x1600 (400) @ 7:15
    1x800 (400) @ 3:37

    1.5 mile run home.

    Total run 67 minutes, 8.35 miles @ 8:05 ave pace
  • ezellrhezellrh
    As tomorrow is a rest day and its slow at work, I jumped on the chance to make up Tuesday's run. 5.25 in 40minutes. New garmin 910xt is like butta! Love the vibrating distance alert.
  • Eric RueppelEric Rueppel
    I love my 910xt too. It is nice to know you hit the mile marker without looking.
  • Mike WeinmannMike Weinmann
    really enjoyed yesterday's VO2 run, though it's going to get a lot tougher when RnP start to pile on the 400s (and 800s? i'm almost scared to look!)

    hit all the intervals at least 10" per mile fast, so need to work on better pacing and will also shorten the rest a bit between sets
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