Small pop (definitely not a boom) in today's workout. May have been a bit aggressive in my "5k target pace" goal or the legs may be feeling a bit of fatigue, but either way, I popped mid-stream on the track today. I went in today with a goal of 5:45 mile pace for the repeats. Ran to the track, then hit the first mile in 5:48. Felt ok, but tough. Popped mid-way through the second lap of the second interval. Pre-EN Roy would have bagged the rest of the workout, but knowing you people would be here, what with your judging comments and disappointed frowns , I knew I had to put some work in. So I reset my head and backed the goal for the remaining intervals down to 6:00 miles and recocked. Ran the last two mile repeats at 5:55 and 5:57. Focused on a steady build in pace across each four lap set. Ended the total workout with 8.75 miles in around 1:11.
FWIW, I'm looking to do a 10k for my end of OS test and a mid-in season half marathon (a la Al Trouscott, set a good VDOT for your IM). One of my goals for this season is to toughen up my mental game, so I'm liberally sprinkling races of increasing lengths throughout the year. Closer to the boat, up next for me, the Tour of Sufferlandria!
I'll play. Only those of us past 30 or so might get it. It's so cold outside that as that famous character George Constanza said, "I was at the pool!! I was at the pool!!"
Very good! I remember this - when he was in the bedroom and someone walked in!
I re-read my post above, and I sound a little like a grinch, IMO.
Another reason to do a 10K or HM: Girls (and guys) just want to have fun! Maybe you don't have any big races coming up, and you've run yourself ragged on the trainer and track/treadmill for the past 3 months. You feel like stretching it out with other like-minded folk in a race setting, as a celebration. Sure - go for it! It's really a big part of why we do all this stuff, isn't it? When it comes time to train with intent for a big race, you can always re-test @ a 5K to get your training pace.
Al - good post. I ran an 8 miler my first OS and followed with another last year. I'm going to do that again to gauge where I am with respect to the other two OSs. I'll get to see how all this VO2 and LTHR pans out at a distance greater than we've been training. Last two years were pleasant surprises!
Today was hard and I can tell the fatigue is just accumulating. My goal mile time was 7:18 and I ran 7:35, 7:20, and the 7:06 and my AVHR barely got into Z4 on the last one. I need to bring on some extra sleep, use my roller, and maybe swim and walk some for an active recovery.
Looks like this might be the last really hard workout before the test! Time to start the run taper!
Got my intervals done on the treadmill. The paces were 5-6s/k slower than ip ( to approximate what I think I might be able to do for a 5k test), but ahr was 7-8 bpm higher than when I was doing ip runs over the past few weeks. Temperature in the room was also 1-2deg higher so i wonder if that was it? I'm feeling pretty tired and it could be that over reaching or mild illness is responsible for the higher hr, though I have no more aches and pains than usual and was in no danger of not completing the workout . i'll have to monitor the situation.
Today was a rough run. I added in a couple 200's at z5 to start. I then did the 800's at z5. The idea I had was that I could then do the 2 miles at z5. It didn't work out that way. I blew way up. I need to seriously reconsider pacing before I test next week. I have this as a bad pattern I need some help with from my more experienced peeps. I overestimate how fast I can go, start out too hot and then just try to hang on by the end. And by hang on I mean try to keep my head from exploding and not have to stop. I need to figure out a better way on pacing, even if it means just going z4 and dial it up at the end if I can. Again, not a great one today but I did get in the work.
@Scott - I am working on figuring out pacing for the run, and with some practice, have gotten better at it. Do you have a GPS watch, or do you go purely on HR/RPE? Either way, I've found that if I ramp up to speed, over the course of, say, 30, 40 or 60 seconds (depending on interval length - longer intervals see a longer ramp-up time) - I am much better off and can hang on more easily. You may initially think that the ramp up time costs you significant time in the end - but it really doesn't. Sure, it may be that for that 30/40/60 seconds you are going between 10-20 sec/mile slower than target pace, but the fact that you can avoid slowing down, and that you aren't overcooking for future intervals, seems to make up for it. Just like HR lags a bit, I've found that RPE lags a bit as well.
Knocked out 3 x 1 mile @ 5k pace. Not sure what 5k pace was, so picked something between IP and TP. Due to cold temps, I stayed closer to the house, which was suboptimal in terms of finding a flat course - but the net elevation change is still relatively minor for the 1 mile distance.
I'm feeling a nice 2-3 vdot bump coming my way - BOOM!
@Ryan, I do have a GPS watch and look a lot at the pace I am running. I totally get (after much crash and burn) that RPE dials up later because I always somehow fool myself into thinking that Hey, this feels ok, I can DO this! only to think a few minutes later Holy hell I am in real trouble! I will have to give your tactic a try because finishing with my eyes bugging out of my head is probably not the way it should be happening.
I'm a week behind - doing week 12, so my workout was 2x400, 2x1000, and I hit every interval - booM, boOM, bOOM and BOOM. (Note the negative splits).
Great posts everyone - way to get it in! I have no doubt that I, too, will struggle with the 2x800, 2x1m at 6:50 pace next Wednesday. On the positive side, this is faster than I'd ever thought I would run - really enjoying this!
Must go to bed - there will be WORK to be done tomorrow too!
... I need to figure out a better way on pacing, even if it means just going z4 and dial it up at the end if I can....
You've answered your own question here. Ryan comments appropriately on ramping up the pace, but I think he is talking about within a single interval. Key to completing the workout, instead of blowing up before the last inerval is done, is to use what you've learned about the correlation between RPE and pace, Your first interval should, of course, feel the easiest. In this case, having it feel like "lower Z4" is probably the best start. Then each successive intervcal should feel a little harder, even if it is at the same (or even a slower) pace. As far as HR, that depends on both how long an interval is, and how fit you are. Your HR may get higher with each successive interval, but if it is in Z5 at the end of an initial 200, then you have indeed blown out of the starting blocks way too fast.
In addition to training our muscles and cardiovascualr systems, we are also training our brain to be able to correlate RPE with pace at the beginning and at the end of a workout, while keeping a steady-ish pace throughout. It is a skill, and requires focused attention and repetition, but it can be learned. Perservere, my friend. You know what you want to do, and the good news, you don't have to be a well-conditioned, super fit Usain Bolt to do this. It's all in your head, and you have control of it.
Got it done on the deadmill tonight. Initial plan was to target 6:44 but tried going 0.1 mph faster @ 6:40 for part of the first mile. Well, that didn't last too long. Second and 3rd miles were at the same setting. Interestingly, my footpod reported a slower pace for the third mile as I struggled and my form got sloppy.
In the end it looks like 6:38, 6:40, and 6:45. I know I cant do the faster pace - HR and RPE say so. I'm not even sure I could hold 6:45 for consecutive miles. Getting outside on a track would help but not sure when this -10 (before windchill) will end.
Completed the runs on the dreadmill yesterday morning. Just getting here now to post. 3x1s 1st at 6:31 pace 2nd at 6:27 and 3rd at 6:25. Wasn't as bad as I thought it would be on tired legs.
well after doing the 'pre' test last night on the TM...I have decided to do the 5K race this sat..instead of a 10K! Apples to Apples...plus I don't think I could go all out for 6 miles vs 3!
Was happy with the results of last nights run...so want to see what I can do in a race.
Got it done on the treadmill but that was a very long 30 minutes. When it feels like time is running backward I sure wish the same thing would happen with the aging process...
HMP on the TM at the gym next to The Boy (such a treat). Coolest thing about the TM at the gym has to be that I can go for a run with The Boy; he runs his run; I run mine; and yet, we run together. Cool, right?
Then he wanted to swim a few laps. I don't say "no" to this kind of interest from either of my peeps (that would just be wrong). The Boy wanted to see if he could swim faster than me if he wore flippers. A few 100's, some 50's, a few all-out 25's; nothing too formal. Good to be back in the pool again, feeling the throw, the high elbow... now The Girl wants to go, so I'll be back there tomorrow (after the run...)
The run... I'm in week 12, so it's 3x1000 at IP, then Z1 home. Bought new running tights on Friday, so even though it's going to be like 12F in the morning I'm seriously considering an outdoor run... I know, nuts... but isn't that why we're all here?
And... closed out my week 12 this morning with 1x400, 3x1000 on the TM. Not easy to be sure (not easy) but also not the hardest workout we've done. Glad to have a day of rest.
I still have week 13 in front of me, and then in a week I'll be where you are today - coast, rest, test, reset, and onto the next! For me it's run-focus followed by HIM for Patriot on 6/15, the first A race.
I posted this in the micro thread today, but in case the coaches don't see it in time, maybe I could get some input here. As you know I skipped yesterday's easy run due to fatigue/ illness. Feeling a lot better today. This week I can't run on tuesday night or Wednesday morning because I am working, so I was going to do Tuesday's second run on Monday evening, Tuesday's bike on Tuesday morning, then Wednesday's run on Wednesday evening. Would this be ok, or should I just skip Tuesday's run, or just run easy on Monday night? Thanks!
Makes sense to me, Satish, as long as you're feeling well. If you're still significantly fatigued, then take it easy on Monday - I would make that call tonight or in the morning.
Well apparently I do better testing on my own than in a race. Not a very good result..plus had a bathroom stop - which is ridiculous for a 5K. UGGG! Prob too much pressure on myself since I had such a good result last test. Oh well that's what testing is for - a point in time how am I doing??!! And today...well, not my best but there will be more tests coming up. And, I'll get the oppty to test again in 1.5 weeks for my RF plan.
Hacking this week a bit. Was out of town from Friday morning until this evening, so a Saturday bike wasn't possible. Went for a run instead - 12 mi @ a pace between MP and LRP - I had been wanting to do some sort of long steady state run w/o intervals for a while, and this was a good opportunity. Was hoping to stay closer to MP, but the RPE/HR was a bit high with the legs still feeling a little heavy from either Thursdays bike VO2, or poor sleep on Friday night (most likely culprit, I think - I didn't sleep well or much at all).
Originally figured I'd get in Saturdays bike upon returning home, but my legs were feeling tight yesterday, so I'm opting to take today as rest, and go to yoga tomorrow, which will help (have skipped the past two weeks - so I'm due). Not sure how exactly this week will shake out - I will probably bike test towards the end of the week, and I might skip the run test for the time being (the real run test will be a HM in a couple weeks, to get an apples to apples comparison pre and post OS)
easy 40' run this afternoon; bailed on the scheduled run after yesterday's bike fail, so wanted to get something nice & easy in. pace was quite a bit slower than EP, but felt good to get some sun and ignore the garmin
Comments
BOOM!
FWIW, I'm looking to do a 10k for my end of OS test and a mid-in season half marathon (a la Al Trouscott, set a good VDOT for your IM). One of my goals for this season is to toughen up my mental game, so I'm liberally sprinkling races of increasing lengths throughout the year. Closer to the boat, up next for me, the Tour of Sufferlandria!
Very good! I remember this - when he was in the bedroom and someone walked in!
Al - good post. I ran an 8 miler my first OS and followed with another last year. I'm going to do that again to gauge where I am with respect to the other two OSs. I'll get to see how all this VO2 and LTHR pans out at a distance greater than we've been training. Last two years were pleasant surprises!
Looks like this might be the last really hard workout before the test! Time to start the run taper!
Got my intervals done on the treadmill. The paces were 5-6s/k slower than ip ( to approximate what I think I might be able to do for a 5k test), but ahr was 7-8 bpm higher than when I was doing ip runs over the past few weeks. Temperature in the room was also 1-2deg higher so i wonder if that was it? I'm feeling pretty tired and it could be that over reaching or mild illness is responsible for the higher hr, though I have no more aches and pains than usual and was in no danger of not completing the workout . i'll have to monitor the situation.
You may initially think that the ramp up time costs you significant time in the end - but it really doesn't. Sure, it may be that for that 30/40/60 seconds you are going between 10-20 sec/mile slower than target pace, but the fact that you can avoid slowing down, and that you aren't overcooking for future intervals, seems to make up for it. Just like HR lags a bit, I've found that RPE lags a bit as well.
I'm feeling a nice 2-3 vdot bump coming my way - BOOM!
got em done but had to split the miles into halfs and take down the pace several ticks on the treadmill. Good work all!!!
I'm a week behind - doing week 12, so my workout was 2x400, 2x1000, and I hit every interval - booM, boOM, bOOM and BOOM.
(Note the negative splits).
Great posts everyone - way to get it in!
I have no doubt that I, too, will struggle with the 2x800, 2x1m at 6:50 pace next Wednesday.
On the positive side, this is faster than I'd ever thought I would run - really enjoying this!
Must go to bed - there will be WORK to be done tomorrow too!
Best!
You've answered your own question here. Ryan comments appropriately on ramping up the pace, but I think he is talking about within a single interval. Key to completing the workout, instead of blowing up before the last inerval is done, is to use what you've learned about the correlation between RPE and pace, Your first interval should, of course, feel the easiest. In this case, having it feel like "lower Z4" is probably the best start. Then each successive intervcal should feel a little harder, even if it is at the same (or even a slower) pace. As far as HR, that depends on both how long an interval is, and how fit you are. Your HR may get higher with each successive interval, but if it is in Z5 at the end of an initial 200, then you have indeed blown out of the starting blocks way too fast.
In addition to training our muscles and cardiovascualr systems, we are also training our brain to be able to correlate RPE with pace at the beginning and at the end of a workout, while keeping a steady-ish pace throughout. It is a skill, and requires focused attention and repetition, but it can be learned. Perservere, my friend. You know what you want to do, and the good news, you don't have to be a well-conditioned, super fit Usain Bolt to do this. It's all in your head, and you have control of it.
In the end it looks like 6:38, 6:40, and 6:45. I know I cant do the faster pace - HR and RPE say so. I'm not even sure I could hold 6:45 for consecutive miles. Getting outside on a track would help but not sure when this -10 (before windchill) will end.
Overall 6.5 miles in 61'
http://app.strava.com/activities/38491754
@ Russ - nice job pacing those intervals!
10 strides + 15' in Z1-2 for 37' total
Great work everyone!
Was happy with the results of last nights run...so want to see what I can do in a race.
Great comments about the options!
HMP on the TM at the gym next to The Boy (such a treat). Coolest thing about the TM at the gym has to be that I can go for a run with The Boy; he runs his run; I run mine; and yet, we run together. Cool, right?
Then he wanted to swim a few laps. I don't say "no" to this kind of interest from either of my peeps (that would just be wrong). The Boy wanted to see if he could swim faster than me if he wore flippers. A few 100's, some 50's, a few all-out 25's; nothing too formal. Good to be back in the pool again, feeling the throw, the high elbow... now The Girl wants to go, so I'll be back there tomorrow (after the run...)
The run... I'm in week 12, so it's 3x1000 at IP, then Z1 home. Bought new running tights on Friday, so even though it's going to be like 12F in the morning I'm seriously considering an outdoor run... I know, nuts... but isn't that why we're all here?
Not easy to be sure (not easy) but also not the hardest workout we've done.
Glad to have a day of rest.
I still have week 13 in front of me, and then in a week I'll be where you are today - coast, rest, test, reset, and onto the next!
For me it's run-focus followed by HIM for Patriot on 6/15, the first A race.
Best!
Makes sense to me, Satish, as long as you're feeling well. If you're still significantly fatigued, then take it easy on Monday - I would make that call tonight or in the morning.
Hope you do well in your next test and let all that good training soak in with some well-earned rest!
Originally figured I'd get in Saturdays bike upon returning home, but my legs were feeling tight yesterday, so I'm opting to take today as rest, and go to yoga tomorrow, which will help (have skipped the past two weeks - so I'm due). Not sure how exactly this week will shake out - I will probably bike test towards the end of the week, and I might skip the run test for the time being (the real run test will be a HM in a couple weeks, to get an apples to apples comparison pre and post OS)