Jan OS 2013 WEEK 5 RUN THREAD

Carrie Chavez

 Hi my Jan OS running stars!! 

Please post your week 5 run workouts here.

This week you will see a bump in the number of threshold miles. Let's do this thing!!!

I LOVE TO RUN!! I hope you are feeling that too.

CC

Carrie Chavez

Yay Kim!!! Glad you had a great run. The fitness is building.

William Jenks

@Kim No special reason. It's just a matter of breaking into reasonable chunks. You might notice that as they add time to the bike FTP intervals, they might put the total into 3-4 intervals, and then over the next week or two get it down to 2 intervals...and THEN bump up the time. You also might see the prescription for the VO2 time change in terms of lengthening the segment without increasing the total "on" time. Same deal here. It's not that critical with the order. Idea is just to get your two miles in, doing them in manageable size pieces. 2 x 1 mi would also have been fine but a bit harder. 4 x 0.5 mi is easier.

Carrie Chavez

Yay!! Welcome back everyone!!!

Looking forward to hearing how you are all doing.

I ran track yesterday with the 4 x 1 mile repeats with 400 recovery. Felt strong. Fitness feels like it is building. 6:54, 6:43, 6:40, 6:35

Will test at a 5K on March 17th. It is a course I have done many times so that will be good as a comparison.

CC

William Jenks

Another tough day for me this morning. Still just feeling run down. I had also had an eye appointment in the morning so I was running around half blind with my dilated eyes (with sunglasses and hat). Temp was ok, and not too much ice so I ran outside.

Target pace is 6:38

Mile 1: 6:43 (pretty flat)
Mile 2: 6:30 (up and down)
Mile 3: 6:42 (lots of up, some down...probably the best mile)
Mile 4: 6:39 (gentle, but net down...obviously tired)

http://connect.garmin.com/activity/270366633

I keep waiting for this to go away....still hacking up half a lung now and then even though I feel better.

Carrie Chavez

Oh William- I sure hope you can kick this cold soon. Great job on those intervals. Jeez. You are so strong with a hacking cough.

kimmydct

Great run for me tonight! I decided to flip-flop the mile interval with the 1/2 miles so I got the mile done first. I liked that much better. Anyone know if there is a reason to do it as prescribed? Does it matter? Anyway, target Z4 pace 10:18.

1 mile @ 10:15
1/2 mile @ 10:00
1/2 mile @ 10:00

Then I threw in another mile @ 10:46 (Z3 pace) which I rarely do. Usually any "extra" is at Z2 or slower so I'm very happy with tonight!

helen.king@invis.co.uk

Pushed for time so I did my Wednesday run on the treadmill at the gym without any incline. I did the mile first to get it out of the way too!

1 mile @ 10:00
1/2 mile @ 10:00
1/2 mile @ 10:00

Faster than my target pace but this felt about right compared to running outside.

William Jenks

Kim - no particular reason to have the halves before the full mile or the other way around. It's all about just breaking up a total amount of "work" into manageable chunks, where more breaks is a bit easier and fewer breaks is a bit harder (pace held equal). You'll see sometimes in the plans that the same number of minutes or miles is broken into larger work chunks from one week to the next to "progress" and other times, the increment is made by increasing the total.

zwuba

Finished my run today due to heavy snowfall yesterday. Road was pretty hard to run the first 2 intervals so I rank these 2 intervals a little bit up
Mile 1: 6:14 ( bad road, just bad)
Mile 2: 6:09 (med. road - not easy to get a strong step on the road)
Mile 3: 6:03 (nice road here)
Mile 4: 6:06 (best road ... should be faster but tired legs)

In the end a very nice workout - felt pretty good at all times.

@Will - don't you think it would make sense to go 4 a few days recovery from your cold as your body is obviously complaining about that hard effort?

William Jenks

Stefan - I've thought about this, and decided the better course of action is to keep the RPE south of extreme and just live with the results. My daughter had a similar-seeming illness several weeks ago, where the coughing and such lingered for maybe 3 weeks after the "cold", and my older son had a similar but less drawn out experience a couple weeks behind her. Best I can tell, I'm just the latest victim. (Both were in the height of their swim training seasons.) The tendency for some part of it to linger for so long argues against taking the time entirely off. If I have the same thing they did, I'm past the point where the rest would shorten it I am pretty sure.... Maybe I could have shortened the acute phase, and maybe I should have taken a day or two off then...but I'm just seeing the pattern they held up. But I am very grateful for the "are you being sensible" check!

triathlonmami

I hit my numbers! and beat them!

it was a tough workout but I was ready for it. I am going a minute faster than my test and managing to keep it up throughout the intervals so I am very stoked. I guess this stuff does work after all

Carl

Had a great run

Joe Matchette

Great run yesterday. Hit my paces and felt good.

I think, though, that there might be a typo in the Intermediate plan as it called for the same run as the week before. Yet the notes said, "Time to extend the intervals a bit..."

MattAaronson

Delayed report on Wednesday's run. Due to schedule this week I was unable to do any workouts on Tuesday or Thursday and given the website problem I have not been really monitoring the forum or dashboard too much.

The run was outstanding. A cool but not cold 38 degrees and a clear path on the lakefront. A bit windy but I'm not complaining.

Overall 8.93 miles in 1:01:02, 6:50 pace. Current VDOT 48.5 (z4 – 7:01, z3 – 7:10, z2 – 7:26)

Warmup: 10' @ 7:17
4x 7'(4') – 6:24, 6:27, 6:27, 6:28)
(4x 4' recoveries 7:52, 7:47, 7:44, 7:47)
Remainder time 7' @ 6:42

http://connect.garmin.com/activity/270453760

Carrie Chavez

So Matt A- what would you estimate your vdot actually is?

Dave Mehl

I'll be switching the Saturday and Sunday workouts probably for the remainder of the OS - local tri club has a 90-minute group trainer class every Sunday. Soooo....

Today was my long run, on the treadmill with all the snow and ice we've gotten recently. (Although I'm sure not as bad as it sounds in the NE) 70 minutes total (plan is to add 10 minutes a week) - standard EN warmup of 10 minutes at 6.6 (mph), 4x30" @ 8.4, 1' @ 6.6. Then I did the 2x1mi first @ 8.4 with the 5' recovery @ 6.6, followed by 2x1/2mi @ 8.4 with 2' recovery. Then I finished with 5' @ 6.6, 10' @ 7.2 and 5' @ 6.6 to cooldown.

Good news is that I finally loaded up some new tunes on the ipod. Bad news is that the darn footpod wouldn't work - watch detected it, but then wouldn't register a pace or distance or anything. Might be time to replace the battery, I guess. Oh, well, still got it done and feel pretty good about it. Will do the Saturday "brick" run before trainer class tomorrow. Happy Saturday!

MattAaronson

@ Carrie, I'd guess around 50. I'm doing an open half marathon -- my first in 3 years -- on March 16 so will have a good datapoint at a nice distance. I'm one of the few who tends to have a higher VDOT at longer distances and so the 5k I ran on Jan 1 did not play to my strengths.

Unknown

Posted By Matt Aaronson on 09 Feb 2013 11:43 AM
@ Carrie, I'd guess around 50. I'm doing an open half marathon -- my first in 3 years -- on March 16 so will have a good datapoint at a nice distance. I'm one of the few who tends to have a higher VDOT at longer distances and so the 5k I ran on Jan 1 did not play to my strengths.

Matt, based on your T-Pace intervals I think you are several pts. higher than 50

Bruce Thompson

I agree w/ Robert. I think Matt is more like 52. I've seen him at races and raced with him. He can fly.

Unknown

Did the run yesterday (2x1/2 mi & 2x1mi) -- having a full stomach really made this workout unpleasant (only myself to blame for that one). Bike/run brick scheduled for this afternoon.

Here is the data: http://tpks.ws/XSvs

Carl

Stuck on the tmill here at the fire station but finished. Wanted 90 minutes but had an alarm.

10 miles 1:17-
3x1 mile at 6:44 (Tpace)
8x400's at T Pace
Remainder at MP, HMP, and EP

Quads weren't responding well for the mile wu but started waking up during the 4x30' strides.

Another week in the books team!! Nice work!!!!

kimmydct

Hard to get started this morning. Dog got up on the couch (not really allowed) but she is so cute and snugly I couldn't resist a little pre-run snuggling. Turned out to be another good run.

Target z4 10:18

2x1mi @ 10:13 and 10:14
2 x 1/2 mi @ 10:00 and 9:52

Then 1 more mile for good luck @ 11:09, just shy of z2.

Snowblowing/shoveling is done so just chillin today.

Joe Matchette

Got the run done this morning:

- Std w/u
- 2x 1/2 @ T-Pace
- 2 x 1 @ T-pace
- 3 extra miles at almost MP (MP+20")
- all told it was 9 miles in 1:16.

Again, it felt like work...especially the last 1 mile @ T-pace as it was into the wind.

zwuba

Sunday run is in the bag
The best thing of all is that I was really feeling pretty fine this time as I was suffering from croakiness this week but today was much better

Hit all 3 intervals (IF > 1.0) and added about 22 minutes at IF 0.95
Here's the workout -> http://tpks.ws/wTPA

gopetego

First time I felt lite on feet this OS - and no I haven't lost any signficant lbs.
Lenghtend the speed portion of w/o slightly more cuase I was just lost in thought and didn't notice (even on TD).
Did the w/o as 1 x 2m / 1 x 1m / 1 x .5 @ at slightlhy faster than prescribed wk1 z4 pace of 7:44.
Got 7.5 miles in 1hr.

zwuba

@Pete - that's exactly what happens when WORK begins to WORK - Great job! Just keep going like this!

Bruce Thompson

Nice work everybody!! Some good workouts being done by the Jan OS crew.

I ran a local 10K this morning. Weather: 35F, slight drizzle & 10 mph south wind (we ran 2.5 miles straight into the wind), roads still icy in spots. I finished in 45:10, 7:16 avg pace per mile. 27th overall, 2nd in +50 age group. My mile splits were: 7:27, 7:17, 7:17, 7:04, 7;16, 7:12. I am real pleased and surprised by the result as I've not been doing any of the Z4 or Z5 running interval workouts (just Z2 &Z3 stuff) to let my sore heel get better. Good news - heel was fine the entire race and not sore after either. New VDOT of 45. Not yet back to the 50 I had 2 years ago but moving in the right direction. I'm just happy to be able to race without any heel pain. Looking forward to resting very hard tomorrow.

MattAaronson

Nice job Bruce. I hear you on the wind today...just brutal. How much did the other 50+ guy get you by? I assume it was quite a bit or you would have mentioned it!!!!!

MattAaronson

Posted By Bruce Thompson on 10 Feb 2013 06:43 AM
I agree w/ Robert. I think Matt is more like 52. I've seen him at races and raced with him. He can fly.

I'm humbled by your praise but the reality is my best EVER was 51.6 in an 8k race last spring (31:48). Maybe I'll hit a 52 sometime this season but I doubt it.That would be a 6:44 pace for a half-marathon. Yikes!!

MattAaronson

Crap weather today but the Chicago lakefront path was pretty packed for the time of year. I think people saw how the forecast was going to deteriorate and tried to get the run in early to beat the cold rain. I'm always impressed at this time of year with the quality of the runners out there…a lot of really fast dudes and chicas training for Boston.

It was a good run and I went out there with former EN-er Matt Ward. I was planning to extend the run to 75' but came up a little short due to following Matt W's workout protocol and not timing 4' of walking recoveries (1' after each interval). But overall I ended up with 70' and enough quality running. The first two intervals were into a pretty strong headwind reported at 14mph and it was tough. But we got some payback on the second two intervals which felt a lot better!

Overall 9.48 miles in 1:07:32, 7:07 pace (another ~2' running to Matt's house is in a separate Garmin file). Current VDOT 48.5 (z4 – 7:01, z3 – 7:10, z2 – 7:26)

Warmup: 10' @ 7:42
4x 1 mile (4') – 6:39, 6:40, 6:27, 6:25)
(4x 3' recoveries (1' walking not counted) 8:07, 8:01, 7:45, 7:47)

Remainder time
- ~4' @ 7:26
- ~7' @ 7:14
- ~8' @ 7:12

http://connect.garmin.com/activity/271860015