Nov OS Week 10 Run Thread
We're closer to the end than the beginning. This is when the fun starts! Stay steady and smart everyone.
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We're closer to the end than the beginning. This is when the fun starts! Stay steady and smart everyone.
Comments
I normally bail on this run because its easy pace, short, would occur at night in the dark cold, and I figure the headspace requirements aren't worth it - but with today being a holiday it was obviously easier to get out during the day. I have to admit, the short, easy pace run was a nice departure from the typical intense runs. However, it's still cold out - so the idea of doing a long run of easy miles still isn't appealing. That'll probably wait until March.
@Scott - slipping on ice/snow is one of my primary concerns with winter running. It's tough to keep in mind the idea that no single workout is worth injury and to bail on a run if the conditions just aren't solid enough. Glad to hear just your pride took a hit!
@ Scott: Sounds like you went SPLAT instead of BOOM! Glad to hear you're ok. I'll let others chime in on the wisdom of running on ICE...!!!
Got in a run, brick, after an intense bike today. My legs felt like they were sludge. But the slow pace made it relaxed and a bit more fun than some of the intense runs lately! Great job everyone!
Simple straight up 5 miles, mostly @ MP
http://app.strava.com/activities/35254849
BOOM! Man, these are tough! Did better than last week and was consistent across each effort. However, I overcooked each interval, and my 400 times were more than double my 200s so I need to work on nailng the pace ... But yepp, my legs are now officially tired. Get after it, peeps!
Keep on the gas everyone.
4x200, 4x400, 4x200 - still need to work on pacing for the 400's (and the first 200's, because I way overcooked a couple of the first ones out of the gate), but then again the ones where I missed the pace was also the portions where there was an incline on the route I took - so in those cases I just tried my best to keep RPE consistent.
Last week, thanks to the garmin foot pod I got for christmas, I found that during faster intervals, my cadence seems to drop a little bit - so this week I was able to pay more attention to that. Had good results - now just a matter of getting that cadence into muscle memory during faster stints and/or when I tire.
I love these workouts too - short, sweet and done.
Hi all,
Track is covered in snow, and the treadmill...well... treadmill is a run-of-last-resort for me... so I measured out 1/4m in a local neighborhood using mapmyrun, and I think it worked out pretty well. I know my 7mm pace (it's the fastest I can run smoothly), and based on my times my 1/4m in the 'hood was pretty close to spot-on. Actual times:
1:41
1:45
1:43
1:45
1:46
I simplified the workout to 5x1/4 because I didn't have a good 200yd marker and felt the margin of error as a percentage of distance would have made it impossible to manage or assess my pacing. I'll use the same course again for future workouts.
Way to get it done, everyone - seems I'm not the only one dealing with some winter weather.
Now here is a post that describes my workout best! I also slept poorly from being over-tired and woke up to 34 degrees with 12mph wind with gust up to 19mph. So, I figured some other poor teammate was in worse conditions and I might as well knock this one out. I struggled for the first 4 X 200, but went faster each one. Then the same for the next 4 X 400. For the last 4 X 200, I started the first as fast as the last one I did and got faster for each one. Made it into work a bit late and have been mentally running until now.
Glad this one is done! Time to set up for morning and hit those 1' intervals on the bike!
43, 47, 44, 45 - 200's
103, 101, 102, 103 - 400's
44, 46, 47, 43 - 200's
The effort felt pretty hard but it was worth it. I didn't spend much time cooling down at all, just went back to the car as fast as I could manage. Damn cold.
Got in the run after work today 4X200, 4X400 and 4X200 all at 9:05 on the treadmill. Felt hard towards the end but not really hard. Famous last words and we will see how the VO2 bike goes tomorrow am.
Gordon
Did the VO2 run yesterday. Forced outside, and it was cold and a bit slushy. Got 'er done. The workout stated 3x200, 1x 400 and 3 x200 but I find the 200s a bit easy, so I did 2x200 and 3x400, equal rest. Overcooked a couple of them into the headwind but was glad to have the garmin (nanny) on my wrist buzzing and alarming to remind me to slow down.
Did the strides run tonight- first -15C run of the year (-25C with the windchill). Not too bad when out of the wind, miserable against the wind.
Looks like most everyone is really nailing the repeats. Nice work to all!
Intervals went well, felt tough as usual. My legs are always pretty cooked after these intervals on the treadmill. But, we got'er done!
Wishing everyone a good run tomorrow (Sunday).