Jan OS 2013 Week 2 - RUN Thread
Hi Jan OS 2013,
Congratulations on finishing week 1 of the OS. Use this thread to post your run workouts for week 2.
The collective group has been doing a great job helping to answer questions and to encourage each other along. If you have not posted yet and are reading only- that is cool too. Some folks feel more comfortable that way. Just know we are here to help you achieve your goals. The power of the group is quite incredible.
Happy Running!!
Carrie
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Do you have the same experience or what are your rTSS scores?
Today went well. Made it through the main set, but had to cut the extra Z1/Z2 time short, for a total time of just 45min.
Never mind TSS -- I'm watching that TSB line. It's negative and dropping!
Today was 10 with 4 x 5 minutes @ T, rest at E pace. Pacing was poor on the T intervals, finally nailed it on the last one.
I am curious how and where people are mapping all the TSS stuff. Is it on Traning Peaks?
I'm not really worrying about the pretty lines right now, because I don't think the amount of data (maybe 1.5mos) I have in WKO to this point is sufficient to draw conclusions.
I'm just data-driven. It works for me. I love seeing all those tables and charts. As soon as I'm done a run I scurry down to the pain cave to load the data into my "workout" (hooked up to the Computrainer) computer. Hit stop on Computrainer, and boom, click on TP Device Agent to get that data loading. A little compulsive, but that's how I "reward" myself after the workout.
So I just wanted to confirm a couple posts I've read on here regarding the various run paces.
The values listed for a given zone for a VDOT are maximum paces for that zone. So a strict z1 run is up to the z1 pace listed, and a z2 run is "anywhere in-between z1 and z2", and so on.
Part of the reason I ask is because when I did this workout "Steady run as MP/Z2/Steady out, HMP/Z3/Mod-Hard back", that I didn't know if I shot myself in the foot trying to hold the max Z2 pace, then the max Z3 pace. By the time Z3 rolled around, I was pretty toasted since the paces are not that far off. I finished the workout within :5-10/mile of my prescribed paces, so that's good I guess.
And my "day in/day out z1 pace" is usually 15-30 seconds/mile off what EN/McMillian/etc says it is.
Brandon - No, you didn't shoot yourself in the foot. The paces are your targets. The Z2 out / Z3 back work is exactly that: work. There will be times when you will be thinking evil, nasty thoughts towards Coach Patrick as you are working to hit those times and paces. But it will totally pay off come race day.
The run workouts have been the biggest adjustment so far.
cramped!
20' of light jogging this evening, still very slight tenderness in calf. Will not try any pace work until there is ZERO tenderness in calf....for two weeks straight. So, looks like late Jan/early Feb before I pick it back up.
At this point it feels like this.....
Mid November to Jan- Run Block
Beginning of Jan to Feb- now becomes an aggressive (but VERY enjoyable!) bike block
then in Feb- maybe I'll get to even it out a bit?
I will head out and just run. No plan for intervals unless I feel good. I'll report back.
I hope your run was refreshing and relaxing.
Question about Wednesday's run: I'm doing the intermediate plan and so my workout is 3 x 1/2 mi (3') + 1 x 1mi @ TP. Prior run training has all been mileage based, and while I'm willing to make the switch to a time-based approach, I find it difficult/confusing when the written wko is mixed mileage and recovery time. Last Sunday I did the 1/2 mile interval and then did a 1/2 mile recovery instead of the prescribed time. At my pace, it was probably a little more than the stated recovery time. To me, it's easier to keep track of that way (1/2 mile fast(er), 1/2 mile recovery), but am I not getting the full training effect if the recovery is a little longer?
The idea behind the threshold runs is that you run hard, and then get only a short recovery rather than an equal length recovery. You will see 1-1 work/recovery once we get to the VO2 run sections. If the combination of distance and time really confuses you, you could (a) estimate how far you will run during the recovery section and convert it to a distance/distance workout (.5 miles run, .25 miles easy); or (b) figure out how long the work interval should take you and run for that amount of time instead and do it as a time/time workout (4 minutes run, 3 minutes easy) -- I think Matt Aaronson uses this second approach.
But, if you have a GPS watch, setting up the distance/time workout is pretty easy. You can create workouts on the watch, or you can simply go to a screen that has the current lap time and lap distance displayed. On the work sections, run until the lap distance hits the prescribed amount, hit the lap button and run easy until the lap time hits the prescribed rest interval and hit the lap button again.
avg pace 8:04/mile. Happy with that. OOHHHH MY LUNGS!!!! UUGGHHH!
CC
The goal of active recovery is to be able to do your next interval at the goal pace without getting complete recovery. You're trying to raise your LT, and by allowing your body to completely recover, this isn't going to stress your body optimally (teaching it to buffer the lactate more efficiently).
OTOH, if you are running speed intervals, you do want at least 1:1 recovery if not more, because you are not as concerned about LT, but trying to maximize your speed. (not something that is done a lot of in EN, since the utility of it for our races is pretty low)
While it can look funny, recovering in small circles or out and back (I'm assuming the 1/2 mile is a marked, measured distance which is why you are using this) for the prescribed time works. And using time for recovery helps to keep the recovery constant. When I've not had a track or GPS for intervals, I've done what Michael has suggested, and run for a set time at a set effort. It has actually been fairly accurate when I do it this way (the pain of having run far too many intervals in my life)
but, brick run was 30' of deep water running (DWR)
calf was very tender today after yesterday's 15' run on land.
I will 4 sure need another pacing-device than my Edge500 because today I ran the 2xZ4 intervals much too hard/fast ...
Ran last night at 6 and this morning at 6:15. Wish I could have kept them 24 hrs apart, but hit all my times. Did the 10' WU with 4x30" strides, then got the MS in with and easy recovery cooldown after. Just under 55' for 6.25 miles.
http://connect.garmin.com/activity/...xOao.email