Hooo-wee! I did 3.6 miles in 32 minutes plus the strides. I was surprised that I was easily able to hold my EP. I gave myself some extra time to recover before heading out and it was worth it. No rambling wreck today. Easy was easy to achieve. I must be recovering my blood supply.
I totally hear you, Russell. It isn't a complaint but more of a concerned observation but the VO2max run phase has wasted no time whatsoever in ramping up to very challenging work? I think this is the third week of the new Wednesday and I am wondering if I'm going to be still standing at the end of it. I hope I behave myself tomorrow.
It's not just the quick rise in workload but that it is the day after some serious FTP intervals and right before the bike VO2max work that is't letting up. And those silly JOSers... Just look at them talking about doing extra workouts on Fridays. Heh heh heh.
I just went into the training tool, to check how it works (I was answering a new member's question). I entered my most recent 5K test, and viewed the resulting paces. They were all the same as my profile ... *except* the IP, which dropped from 6:39 to 6:31. So I went to a couple of other VDOt calculators (RunBayou and AttackPoint), and, yup, sure enough, my 5K time produces an IP of 6:31/2. So my most recent VO2 run workouts, which I was thinking felt a bit easy, were being done at a pace/mile 8 seconds too slow! Funny, the first interval set I did after the test, I did at the faster pace, as I was outside on a track and going by both RPE and pace watch. Then I went indoors for the last two, at the slower pace, and they felt a bit too easy; I chalked it up to for once following the plan and not trying to over achieve. FYI: I did my test on the same treadmill I am doing my wkos on.
This post may be coming too late for some of you to do a double check on your IP pace, as I'm writing here on the Left coast. But its going to make my early morning treadmill set of 4x200, 2 x 800, 4 x 200, 2 x 400 a little more interesting.
Wow, now that is not a fun way to start the day. Got the run in this morning, and I will say after the second 800, life was rough. I did get em in, but rest will be a good thing the rest of the day. Go get it all!
run in. 4x200, 2x800,4x200, 2x400 all on the treadmill. For us beginner OS peeps this is about twice the volume of IP intervals compared to last week! Looked a bit daunting on paper but went really well. Did the 200s and one 400 at 2% incline, the remainder at 1% incline, and walked at 0% for the rest. I rested until hr dropped and I felt rested , which was about 50s-2minutes, depending on the length of the interval and where I was in the workout (later 200s required 60s rest, earlier ones about 50s). Interestingly I actually took less rest after the 800s than the 3 minute rest intervals prescribed on the TP workouts. Is this what other people are doing as well?
I am encouraged that the foot and ankle problem I started the OS with is continuing to get better despite the increased running. (Mostly) sticking to the prescribed paces seems to be doing the trick!
BOOMx12! Man, that was tough. Got it done and struggled on the back end of the last couple, but somehow I managed to overcook every single interval (not good!). Within the interval, I think I start out too hot and then just hang on. I really need to do a better job of staying consistent. I think I've gotten better at the 200s, but there's still room for improvement here! Glad it's done though. Get after it peeps!
Got the 4x200, 2x800,4x200, 2x400 done (barely). I bailed on the 2nd 800 ... I just couldn't get it done *hangs head in shame* but I did do the remainder of the set without falling off the treadmill. 800 just seems so LOOOOONG but I love the 200s. Mentally, they are so much more manageable.
@ Al -- thanks for the heads-up on the IP pace. my last vdot test implied 5:55 / mile vs. the 6:01 / mile that shows up in my training plan and on my Info tab. seems like a glitch in the system, so I sent an email to Support
@ Naomi -- no shame in bailing on the last 800. i can't imagine doing that one on a treadmill, so great job!!
had a tough time getting going this morning after < 5 hrs of sleep -- work function kept me out late and included copious amounts of wine + indian food...
but, i got the workout in at the faster pace and felt very good throughout. the 800s hurt, but in a good way and didn't have a huge impact on the later 200s and 400s. i stick to equivalent time or slightly shorter for rest breaks and that's worked out well. ran along the Embarcadero in San Fran, so lot's of positive vibes coming from the local runners out dark and early and great views of the Bay Bridge
WOW! Great job everyone on getting after it!! I was literally scared to death last night obsessing over today's run. And when I woke up an hour early at 3am and heard rain, my sleepy mind though "oh great! I now have an excuse to push these off a day and totally rework my entire week". But... when the alarm went off at 4, I busted out of bed so I couldn't talk myself out of it. And... I was rewarded with no rain and got it done. But even after watching Coach P's video about NOT overdoing run paces yesterday, I still managed to overcook every single interval. But based on RPE and the speed throughout them, I don't think I lost form or died at the end of them. Although I felt cooked at the end of each one, I also recovered fairly quickly after each and held my pace throughout.
Am looking forward to getting back on the bike tomorrow. I love my bike!
Hello all - another one on the TM...4x200, 2x800,4x200, 2x400 - good point Satish on last week vs this week. HOLY crap the 800 was hard after the 200s. But kept in mind what my teammate said on Sun....anyone can do 1 lap!! Done!! Also, attepmted EP after a short walking recovery. Was trying that based on the thread about getting more out of your VO2 workouts if you don't walk as much on the recover.
@Al - I was confused on the note you have on the paces. My paces actually show up higher on my profile then on Runbayou. My run test was 27:07...when I plug that into Runbayou my paces are off, but I deccided to change it to 27:00 and now my paces per Runbayou and EN are dead on. Maybe it can't calulate for you fast folks!
GREAT WORK everyone. It's so fun to cheer each other on....as well as know that if you have a less than great workout, chances are there is someone else in the same boat and it's not just you!!
Hmm... The Beg, Int & Adv plans all have the same wko. Looking ahead, it's just going to get more demanding for these Run IP intervals. Important not to overachieve at this point... Stick with the paces prescribed, and focus on that 3 x 1 mile day @ IP coming up. Hit that, and watch a new VDOT sprout the following week.
Aww, man that was hard but I got it done. Kinda chilly out at the track but at least I'm getting used to running in a less bundled up state since these intervals get ya cookin'. 5.5 miles total and a lot of it was fast. My oh my.
Great work everyone!!! I crushed this workout today. Love the track. Made it on pace with the exception of 2 200's. It was and insanely tough workout, especially the 800's, even more so when in my cross-eyed funk I added two extra 400's on the final set (I had it written on the back of my hand, but didn't look at it at that point). Oh well, I've got the compression socks on now and am focusing on good nuitrition and will be going directly to bed after I tuck in my ten year old. A total of 9.5 miles in 1:15.
Nice work getting the IP work in. I felt I was crushing myself too much and dialed it back today to a TP run. 2 miles at TP over 3 intervals and 40' total.
I clearly have pacing issues, or I'm ready for a VDOT bump - because I overcooked virtually all intervals. Those 800m segments were brutal - on the second one I just couldn't get enough air through my windpipe.
@ Mike and Al - your running Vdot is amazing! Truly impressive! That t-shirt that says "you've been passed by a geezer" should get a good showing at any race Al!
I woke up to a driving rain, 45 degree, with 15-19mph wind morning so I decided to hit the dreadmill my paincave (aka garage). It was too hard to work the 4 X 200s so I ended up doing 2 X 400, 2 X 800, 2 X 400, and 2 X 800. It took a while to figure out the best mph to start and end with so it turned out ok - but not as good as an out door workout, but lots better that what I was listening to going on outside.
I heard RnP echoing in my head "just the main set please". So, I cut out the cool down so I could get on the roads to allow extra time to get to work. Just glad I was able to get this in so it was a success!
Hmm... The Beg, Int & Adv plans all have the same wko. Looking ahead, it's just going to get more demanding for these Run IP intervals. Important not to overachieve at this point... Stick with the paces prescribed, and focus on that 3 x 1 mile day @ IP coming up. Hit that, and watch a new VDOT sprout the following week.
Still have 14" of snow on the local tracks so had to run on the deadmill tonight. Instead of a mix of 200's, 400's and 800's I did them as 5x800 with 800 recoveries. None were too difficult, HR never got to Z4.
Total run 59' for 7 miles. Felt good to get some work in after missing the FTP bike yesterday.
I'm still hurting from today's intervals. I'm definitely doing the rest more than 24 hours before trying Thursday's workout. Sure, it is the same as last week's Thursday thlugfest but today was a big step up.
I have a question for folks who run on a track for these workouts. About half way through the intervals I began to notice that my inside leg (left) was hurting on the lateral side and wondered if hitting the curves the same way could have contributed to this. I had started running in the wider lanes to straighten out the curves a little but that didn't help so I reversed course and ran the last 4 x 200's and 2 x 400's the other way around. Didn't ease the pain though. Does anyone else do reverse workouts?
Comments
Keep on it everyone!
Great job Peter!
In! Nice night for a run. That wasn't the original plan but work being what it is spilled over.
Still wrapping my head around tomorrow - figuring out how and when to fit it in...
x2 Peter - these VO2 run intervals are brutal tough for me, and I'm literally scared of tomorrow! Seems like intensity is ramping super fast here
Uh-oh.
I just went into the training tool, to check how it works (I was answering a new member's question). I entered my most recent 5K test, and viewed the resulting paces. They were all the same as my profile ... *except* the IP, which dropped from 6:39 to 6:31. So I went to a couple of other VDOt calculators (RunBayou and AttackPoint), and, yup, sure enough, my 5K time produces an IP of 6:31/2. So my most recent VO2 run workouts, which I was thinking felt a bit easy, were being done at a pace/mile 8 seconds too slow! Funny, the first interval set I did after the test, I did at the faster pace, as I was outside on a track and going by both RPE and pace watch. Then I went indoors for the last two, at the slower pace, and they felt a bit too easy; I chalked it up to for once following the plan and not trying to over achieve. FYI: I did my test on the same treadmill I am doing my wkos on.
This post may be coming too late for some of you to do a double check on your IP pace, as I'm writing here on the Left coast. But its going to make my early morning treadmill set of 4x200, 2 x 800, 4 x 200, 2 x 400 a little more interesting.
run in. 4x200, 2x800,4x200, 2x400 all on the treadmill. For us beginner OS peeps this is about twice the volume of IP intervals compared to last week! Looked a bit daunting on paper but went really well. Did the 200s and one 400 at 2% incline, the remainder at 1% incline, and walked at 0% for the rest. I rested until hr dropped and I felt rested , which was about 50s-2minutes, depending on the length of the interval and where I was in the workout (later 200s required 60s rest, earlier ones about 50s). Interestingly I actually took less rest after the 800s than the 3 minute rest intervals prescribed on the TP workouts. Is this what other people are doing as well?
I am encouraged that the foot and ankle problem I started the OS with is continuing to get better despite the increased running. (Mostly) sticking to the prescribed paces seems to be doing the trick!
BOOMx12! Man, that was tough. Got it done and struggled on the back end of the last couple, but somehow I managed to overcook every single interval (not good!). Within the interval, I think I start out too hot and then just hang on. I really need to do a better job of staying consistent. I think I've gotten better at the 200s, but there's still room for improvement here! Glad it's done though. Get after it peeps!
Happy to have gotten this set done!
I'm running my intervals tonight after work.
I got my brick run done last night with no issues. Adding in the perform instead of water was exactly what I needed to keep pushing.
Great work everyone!
@ Naomi -- no shame in bailing on the last 800. i can't imagine doing that one on a treadmill, so great job!!
had a tough time getting going this morning after < 5 hrs of sleep -- work function kept me out late and included copious amounts of wine + indian food...
but, i got the workout in at the faster pace and felt very good throughout. the 800s hurt, but in a good way and didn't have a huge impact on the later 200s and 400s. i stick to equivalent time or slightly shorter for rest breaks and that's worked out well. ran along the Embarcadero in San Fran, so lot's of positive vibes coming from the local runners out dark and early and great views of the Bay Bridge
Am looking forward to getting back on the bike tomorrow. I love my bike!
@Al - I was confused on the note you have on the paces. My paces actually show up higher on my profile then on Runbayou. My run test was 27:07...when I plug that into Runbayou my paces are off, but I deccided to change it to 27:00 and now my paces per Runbayou and EN are dead on. Maybe it can't calulate for you fast folks!
GREAT WORK everyone. It's so fun to cheer each other on....as well as know that if you have a less than great workout, chances are there is someone else in the same boat and it's not just you!!
Hmm... The Beg, Int & Adv plans all have the same wko. Looking ahead, it's just going to get more demanding for these Run IP intervals. Important not to overachieve at this point... Stick with the paces prescribed, and focus on that 3 x 1 mile day @ IP coming up. Hit that, and watch a new VDOT sprout the following week.
5.5 miles total and a lot of it was fast. My oh my.
45, 45, 44, 43
3:25, 3:27
46, 47, 46, 47
1:46, 1:42
http://coffeeforthebrain.blogspot.com/2013/01/out-season-week-11-run-workout-holy.html
Keep on it everyone!
Nice work getting the IP work in. I felt I was crushing myself too much and dialed it back today to a TP run. 2 miles at TP over 3 intervals and 40' total.
Gordon
I woke up to a driving rain, 45 degree, with 15-19mph wind morning so I decided to hit the dreadmill my paincave (aka garage). It was too hard to work the 4 X 200s so I ended up doing 2 X 400, 2 X 800, 2 X 400, and 2 X 800. It took a while to figure out the best mph to start and end with so it turned out ok - but not as good as an out door workout, but lots better that what I was listening to going on outside.
I heard RnP echoing in my head "just the main set please". So, I cut out the cool down so I could get on the roads to allow extra time to get to work. Just glad I was able to get this in so it was a success!
intervals done but my oh my that was hard. Fearful of tomorrow :-)
This does legitimately scare me..
Total run 59' for 7 miles. Felt good to get some work in after missing the FTP bike yesterday.
http://app.strava.com/activities/36999966
I'm still hurting from today's intervals. I'm definitely doing the rest more than 24 hours before trying Thursday's workout. Sure, it is the same as last week's Thursday thlugfest but today was a big step up.
I have a question for folks who run on a track for these workouts. About half way through the intervals I began to notice that my inside leg (left) was hurting on the lateral side and wondered if hitting the curves the same way could have contributed to this. I had started running in the wider lanes to straighten out the curves a little but that didn't help so I reversed course and ran the last 4 x 200's and 2 x 400's the other way around. Didn't ease the pain though. Does anyone else do reverse workouts?