Unlike the bike today, I bricked the run and got in a groove pretty easily. I did the 30 minutes and got in over 4 miles, which for me is pretty darn fast. The runs are feeling better than the bikes. I do think trainer fatigue is setting in. Have a good run all!
run first today for me so 60'@hmp in and done. Psyching myself up for a tough cycling session this afternoon :.... this is surely a hard day for all so keep those awesome posts coming !
a few days late, but did this week's VO2 run on Thursday. ran along the beach in Palm Beach, FLA so got a refresher in heat & humidity. can't wait for spring/summer! hit all the intervals except the last 1000 where i was +0:07 min / mile slow primarily due to a stiff ocean breeze (incidentally, my HR for the last interval was about the same as my last 5k test, so i was pushing it...)
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bricked the run after this morning's tough bike workout; 3.9 miles in 30 min and i didn't even sniff HMP, but i was able to pick up the pace in the 2nd half of the run and feel fantastic after two tough sessions this morning
It was a work trip to look for stacks of money (fundraising). I could certainly get used to 77 degree temps on my January am runs though! Pilot said the wind was coming off the ocean and dropped the wind chill to 75...
Second week in a row i blow up on the run, i think i need to pay a bit more attention to my nutrition when I extend the saturday rides and ride outdoors. 10' HMP and then no energy left so walked back.
Dialed it back to an EP 40 minute run today, got 5 miles in. Tomorrow's run has me a bit apprehensive. No drama today though.
I also added a separate 1 mile run with my son afterwards. He's 10 and clocked a cool 10:20. He told his mother and I that he'd like to run a little with us. No pressure at all from Dad and I am very careful to ensure that its something that he wants, not something he wants to do to impress Dad. Great fun!
So, I was considering bailing on todays run because running in the winter after getting sweaty on the bike just isn't fun. Decided to go ahead with it anyway. Ended up a couple minutes short (~27 minutes instead of 60'), and while the majority was @ HMP, there was w/u and c/d time in there, so overall pace was more like MP. Decided that would be fine - since tomorrows run is not FTP, but IP, while still maintaining the 75-90' target. Basically, just not a fan of brick workouts in the wintertime. When the weather is nicer and we get to some of the brick runs being at more like MP, they'll be a lot more enjoyable.
40' run (not a brick) on the treadmill. Mentally and physically challenging but done and in the books. Watched 'house hunters international' and daydreamed I was actually running in Palm Beach. First 3k easy then next 25' progressed from MP to HMP . Felt like I was pushing things a bit (b o o m).
Nothing fancy just 30' outside due to some clothes issues. My plan was to run outside this afternoon but my wife had put my outside running pants, all of them in the wash. Well that what I get for being lazy. Apparently because I had not hung them up she thought they were dirty and they were actually a pile of clean stuff. Anyway still got it done but later in the evening and shorter than I would have liked.
So the morale of the story, hide my clean running stuff better... Right?
Today's BOOM comes to you from Philadelphia, where I fled to escape the tourist masses descending upon DC this weekend ... Was not looking forward to today's VO2s ... but, I managed better than I thought ... aided greatly by the fact that I had to do these on the treadie, which helped me keep a steady pace (outside, I tend to start too fast and finish barely hanging on...) - I might do these on the treadmill from hereon out (great, I figure this out w/ 2 weeks of OS left!). So, now that it's over, I'm of course glad and happy and relieved -- but I'm still not loving these... What I am loving though, is tomorrow's rest day. I've already started aggresively BOOMING towards rest - the pinnacle of which will be during football this afternoon, where I don't plan to move from the couch!! BOOM
I thought these were hard, especially after yesterdays shelling....dropped the last 1000 but otherwise got em done. +1 on Kate's plan for the rest of the day :-) I will get off the couch once in a while to tend to the gumbo I am making later but thats it!!!
There is a world of difference tacking on miles after VO2 when compared to FTP. After getting the intervals done (2x200 and 4x1000), all around -3/-5 of target pace, the 4 miles add on was pretty hard. Ended up with 10 total in 1:20. Maximized my rest intervals after the 1000's with 200 meters of walking and a quarter of slow jogging. Legs barking at me now, definitely looking forward to some good nutrition and rest.
This morning my mind was telling me that I might not hit my numbers on the track. But...my legs told it otherwise, thank goodness. For the 200s thought I was holding my pace, but when I finished I was 1:35 per mile to fast. Then i had to slow down to hit the prescribed pace for my 1000s. I've lost a lot of weight recently since I went Paleo, and I think it is really starting to show in the run. Honestly, when I stuck to the prescribed paces, it didn't feel like I was working very hard. Amazing how an extra 13 lbs can slow a girl down...and how losing those lbs can lighten the running load. Exciting stuff!
I could tell during the warmup that it was likely going to be a challenge... legs felt heavy, turnover just wasn't there. I was hoping against hope that a warmup would help, but based on how I felt after my first stride during the warmup, I knew this was going to be a ball-buster of a workout.
Hit the 200's without much of an issue, and actually managed to hit the first 2 x 1000 as well. On the third one the wheels started to fall off a bit, but oddly WKO+ tells me that the NGP was still at my IP, while my Garmin pace indicates I was off by ~10 seconds. The fourth one was kind of a disaster - leg mojo just wasn't there, and could barely manage it at TP, forget IP.
I was pretty much done after that, but I still had some miles to get back home - not looking forward to that. Plus, it was quite windy - and normally wind on a run doesn't bother me much, but I was already mentally checked out of the run, and then to have 15 mph winds blowing right in my face making my poor wittle wegs work that much harder - well, I wasn't happy about the wind.
I did manage to pick things up a tad on the way back - nowhere near MP, though - but certainly within LRP.
Got home, did the leg raise thing, and now I'm going to own this rest thing like a boss.
I opted for some more threshold intervals today rather than doing VO2 max so gave myself a 3 x 1.5 mile TP workout. My whole body was still sore this morning so i opted to extend my warmup from 14 mins (which includes 3 x 30" strides) to 22' including 3 x 1 min strides. Good choice because after that long warmup i felt more rejuvenated and ready for the Threshold work. All 3 intervals were done at IF 1.03 based on my footpod whereas according to my treadmill I ran approx 5 seconds per mile too slow. Either way they were good i think. Gave myself 1 mile at easy pace in between each interval, allowing to run at 1 min/ mile slower than easy pace immediately after the interval but gradually speeding up to be at z1 pace by the time I'm halfway through a rest interval. I think that worked well also, allowed me some recovery without doing too many junk miles.
Total run was just over 11 miles, and approx 1.5h.
No rest day tomorrow since i will be traveling on Wednesday, Thursday and Friday. So Tuesday's bike is scheduled for tomorrow (ouch)' Wednesday's run for Tuesday evening and I've also got masters swimming on Tuesday morning. Will be hone Thursday morning and do another masters swim, but in general legs will get wednesday / thursday / Friday off.
Got the run in outside which was nice. I'm still in the beginner plan for running so the intervals weren't nearly as difficult as what the int and adv people had, but legs were pretty tired from yesterday's endeavours. Finished off with 23' of abp pace to get 12k in 60 minutes.
Went to the track today in the fog and cold. Normally been doing my workouts on the TM. Kate - like you I tend to do these too fast on the track. I used to be able to pace myself, but out of practice. Hit all my intervals a bit fast - they were hard but happy I was able to nail them!
Good run for me today. Normally I warm up for 15 minutes then launch right into the intervals. Today I decided to do 45 min between EP and MP, then did the 2 x 200, 3 x 1000. That was a nice change of pace. Managed to hit the paces, and then Some more EP - MP to bring it up 90' and 10.5 miles. For some reason the VO2 intervals seem harder on the road than on a track. Full on rest mode till Tuesday! Lately Tuesdays have been my hardest day. Seems to be a challenge to recover from the weekend thrashing in time. Awesome job everyone, sucking it up and getting it done!
@Ann - I had that last week for weather conditions! Somewhat surreal in the morning - feels like you are crazy and no one in their right mind would be doing this. Except of us OS Peeps!
Today, conditions were great and I finally put in a workout that I can compare to others without the cold and wind making a difference.
2 X 200 and then 4 X 1000 and I hit all my time splits right on. Added 2mi warm-up and cool down for a total of 7.
Time to kick back and watch the Patriots win the AFC!
had a great run outside today; when i left it was sunny and quite warm, but the wind smacked me in the face on the way to the track, so i knew i was in for a treat during the VO2s
got to the track and was able to hit everything w/in 2-3" of IP, so that made me feel better after my first failed interval of the OS on Thursday. had to drop the hammer during the last 200 of the final 1000, but got it done.
tacked on a bunch of Z1 time, including hills and wind for 11.5 miles in 90 minutes -- haven't checked, but that must be my longest run of the OS. temp had dropped ~20 degrees by the end of the run, so i was chilly and spent when i got back home. did manage to go ice skating with the kiddos and had a nice dinner with friends after that -- time for a barnburner of a 2nd half btwn the Ravens and Pats
Today I got a little redemption after feeling like I got run over by a truck (read couch potato) all day yesterday from swimming Friday evening.... Man, did that ever hurt!
Warm enough I could have run outside but I really didn't feel like dealing with all the slush and puddles, plus I figured the track still would be snow covered. So, deadmill it was.
did the intervals as 1 x 0.25 then 4 x 0.61. After the MS I added 6.5 more at MP -10s for a total of 12 miles in 1:41.
Then since I've been missing and struggling with bike wko lately I bricked the bike for 1:26 @ 0.812 No FTP, just ABP stuff with 3x20(4) @ 0.88; 0.869; 0.862
Almost to the end and I am looking towards Boston. Way to get after it everyone!
58 minutes, 7.2 miles, 2 x 200, 4 x 1000 @ 6:39, 6:35, 6:31. I'm beginning to think I might actually be able to do the run workout this week: 3 x 1 mile @ IP. Just not at a pace that would indicate an VDOT bump when I test a week from today (Monday). But I'll give it a shot on the 2nd and 3rd miles.
Looking ahead to run test are we to do a 10k or 1/2 marathon for the test and what pace should we look to use based on recent runs? I thought we would be doing a 5k test at the end of the out season until I saw this weeks schedule
Looking ahead to run test are we to do a 10k or 1/2 marathon for the test and what pace should we look to use based on recent runs? I thought we would be doing a 5k test at the end of the out season until I saw this weeks schedule
When you say 'until I saw this weeks schedule' - are you referring to Wednesdays 3 x 1 mile workout @ 5k speed? If so, the idea is to do hat run at a pace you think you can sustain for the 3.1 miles during the test. Granted, it is a bit of a guess, but by now you should have a decent ballpark estimate. Personally, I think execution is a big part of it - like, run the first mile at the pace you did your most recent test at (ie, your current VDOT), speed up just a tad on the 2nd mile and then go all out for the third mile - and see where you end up. Also, for the test you'll be a bit more tested up than you would for Wednesdays run - so keep that in mind.
Generally the idea is to test based on a 5k, because it's short enough to not require lots of recovery. However, I'd say that if you tested on something different at the start of the OS, then that may trump using a 5k. I did a half marathon in mid-October that I used for my VDOT numbers because I've found that my VDOT for longer runs tends to be higher than for shorter - and I just can't amp myself up enough during a solo 5k test. So I'm planning on not actually testing until a half marathon in mid February. Of course, if the weather craps up, I may be stuck with a solo 5k test.
Comments
run first today for me so 60'@hmp in and done. Psyching myself up for a tough cycling session this afternoon :.... this is surely a hard day for all so keep those awesome posts coming !
*********
bricked the run after this morning's tough bike workout; 3.9 miles in 30 min and i didn't even sniff HMP, but i was able to pick up the pace in the 2nd half of the run and feel fantastic after two tough sessions this morning
On the serious side, solid work being put in by everyone! Congrats.
It was a work trip to look for stacks of money (fundraising). I could certainly get used to 77 degree temps on my January am runs though! Pilot said the wind was coming off the ocean and dropped the wind chill to 75...
I also added a separate 1 mile run with my son afterwards. He's 10 and clocked a cool 10:20. He told his mother and I that he'd like to run a little with us. No pressure at all from Dad and I am very careful to ensure that its something that he wants, not something he wants to do to impress Dad. Great fun!
40' run (not a brick) on the treadmill. Mentally and physically challenging but done and in the books. Watched 'house hunters international' and daydreamed I was actually running in Palm Beach. First 3k easy then next 25' progressed from MP to HMP . Felt like I was pushing things a bit (b o o m).
Nothing fancy just 30' outside due to some clothes issues. My plan was to run outside this afternoon but my wife had put my outside running pants, all of them in the wash. Well that what I get for being lazy. Apparently because I had not hung them up she thought they were dirty and they were actually a pile of clean stuff. Anyway still got it done but later in the evening and shorter than I would have liked.
So the morale of the story, hide my clean running stuff better... Right?
Gordon
Today's BOOM comes to you from Philadelphia, where I fled to escape the tourist masses descending upon DC this weekend ... Was not looking forward to today's VO2s ... but, I managed better than I thought ... aided greatly by the fact that I had to do these on the treadie, which helped me keep a steady pace (outside, I tend to start too fast and finish barely hanging on...) - I might do these on the treadmill from hereon out (great, I figure this out w/ 2 weeks of OS left!). So, now that it's over, I'm of course glad and happy and relieved -- but I'm still not loving these... What I am loving though, is tomorrow's rest day. I've already started aggresively BOOMING towards rest - the pinnacle of which will be during football this afternoon, where I don't plan to move from the couch!! BOOM
I thought these were hard, especially after yesterdays shelling....dropped the last 1000 but otherwise got em done. +1 on Kate's plan for the rest of the day :-) I will get off the couch once in a while to tend to the gumbo I am making later but thats it!!!
Keep on it everyone!
way to go all!
That was one tough workout.
I could tell during the warmup that it was likely going to be a challenge... legs felt heavy, turnover just wasn't there. I was hoping against hope that a warmup would help, but based on how I felt after my first stride during the warmup, I knew this was going to be a ball-buster of a workout.
Hit the 200's without much of an issue, and actually managed to hit the first 2 x 1000 as well. On the third one the wheels started to fall off a bit, but oddly WKO+ tells me that the NGP was still at my IP, while my Garmin pace indicates I was off by ~10 seconds. The fourth one was kind of a disaster - leg mojo just wasn't there, and could barely manage it at TP, forget IP.
I was pretty much done after that, but I still had some miles to get back home - not looking forward to that. Plus, it was quite windy - and normally wind on a run doesn't bother me much, but I was already mentally checked out of the run, and then to have 15 mph winds blowing right in my face making my poor wittle wegs work that much harder - well, I wasn't happy about the wind.
I did manage to pick things up a tad on the way back - nowhere near MP, though - but certainly within LRP.
Got home, did the leg raise thing, and now I'm going to own this rest thing like a boss.
Total run was just over 11 miles, and approx 1.5h.
No rest day tomorrow since i will be traveling on Wednesday, Thursday and Friday. So Tuesday's bike is scheduled for tomorrow (ouch)' Wednesday's run for Tuesday evening and I've also got masters swimming on Tuesday morning. Will be hone Thursday morning and do another masters swim, but in general legs will get wednesday / thursday / Friday off.
Got the run in outside which was nice. I'm still in the beginner plan for running so the intervals weren't nearly as difficult as what the int and adv people had, but legs were pretty tired from yesterday's endeavours. Finished off with 23' of abp pace to get 12k in 60 minutes.
Some more EP - MP to bring it up 90' and 10.5 miles. For some reason the VO2 intervals seem harder on the road than on a track. Full on rest mode till Tuesday! Lately Tuesdays have been my hardest day. Seems to be a challenge to recover from the weekend thrashing in time. Awesome job everyone, sucking it up and getting it done!
Today, conditions were great and I finally put in a workout that I can compare to others without the cold and wind making a difference.
2 X 200 and then 4 X 1000 and I hit all my time splits right on. Added 2mi warm-up and cool down for a total of 7.
Time to kick back and watch the Patriots win the AFC!
got to the track and was able to hit everything w/in 2-3" of IP, so that made me feel better after my first failed interval of the OS on Thursday. had to drop the hammer during the last 200 of the final 1000, but got it done.
tacked on a bunch of Z1 time, including hills and wind for 11.5 miles in 90 minutes -- haven't checked, but that must be my longest run of the OS. temp had dropped ~20 degrees by the end of the run, so i was chilly and spent when i got back home. did manage to go ice skating with the kiddos and had a nice dinner with friends after that -- time for a barnburner of a 2nd half btwn the Ravens and Pats
on to Week 13!
Warm enough I could have run outside but I really didn't feel like dealing with all the slush and puddles, plus I figured the track still would be snow covered. So, deadmill it was.
did the intervals as 1 x 0.25 then 4 x 0.61. After the MS I added 6.5 more at MP -10s for a total of 12 miles in 1:41.
Then since I've been missing and struggling with bike wko lately I bricked the bike for 1:26 @ 0.812 No FTP, just ABP stuff with 3x20(4) @ 0.88; 0.869; 0.862
Almost to the end and I am looking towards Boston. Way to get after it everyone!
I am still a week behind - just wrapping up week 11 with the 2x2m@TP.
Headed out about an hour before sunset; just shy of 40F under a mostly grey sky with a gusty breeze from the North.
Ran to the 2 1/2 to the track; hit my 2x2m plus 1m EP between intervals, ran back.
Never thought I would make those intervals, but I took them down one lap at a time.
Beautiful sunset on the way home streaming through the cupola of the old Unitarian Church in town center; in the back door under a darkening sky.
All good.
Looking forward to 3x1000 next weekend...
Late post but got in 40' run yesterday. No IP for me yet just some HMP stuff thrown in.
Gordon
58 minutes, 7.2 miles, 2 x 200, 4 x 1000 @ 6:39, 6:35, 6:31. I'm beginning to think I might actually be able to do the run workout this week: 3 x 1 mile @ IP. Just not at a pace that would indicate an VDOT bump when I test a week from today (Monday). But I'll give it a shot on the 2nd and 3rd miles.
When you say 'until I saw this weeks schedule' - are you referring to Wednesdays 3 x 1 mile workout @ 5k speed? If so, the idea is to do hat run at a pace you think you can sustain for the 3.1 miles during the test. Granted, it is a bit of a guess, but by now you should have a decent ballpark estimate. Personally, I think execution is a big part of it - like, run the first mile at the pace you did your most recent test at (ie, your current VDOT), speed up just a tad on the 2nd mile and then go all out for the third mile - and see where you end up. Also, for the test you'll be a bit more tested up than you would for Wednesdays run - so keep that in mind.
Generally the idea is to test based on a 5k, because it's short enough to not require lots of recovery. However, I'd say that if you tested on something different at the start of the OS, then that may trump using a 5k. I did a half marathon in mid-October that I used for my VDOT numbers because I've found that my VDOT for longer runs tends to be higher than for shorter - and I just can't amp myself up enough during a solo 5k test. So I'm planning on not actually testing until a half marathon in mid February. Of course, if the weather craps up, I may be stuck with a solo 5k test.