Jan OS 2013 -week 9 RUN Thread
Hi Jan OS crew,
Congrats on surviving test week. We are moving into the VO2 phase of the run program in week 9.
You will be running Z5 intervals on the Wed workout. It is important to run accurate paces. If it feels too easy the coaches ask you to shorten the recovery. In their words: if you are supposed to run 6:00 pace- don't run 5:05's.
Sunday is continued Z4 threshold work which may be more challenging given your new training paces if you bumped up on your test. Hang in there and do what you can. Often we surprise ourselves and can do it!!
The other 2 runs are transition runs- one easy with strides and one quick tempo.
Rest days will be your friend in the final push of the OS.
Have a great week!
Carrie
Congrats on surviving test week. We are moving into the VO2 phase of the run program in week 9.
You will be running Z5 intervals on the Wed workout. It is important to run accurate paces. If it feels too easy the coaches ask you to shorten the recovery. In their words: if you are supposed to run 6:00 pace- don't run 5:05's.
Sunday is continued Z4 threshold work which may be more challenging given your new training paces if you bumped up on your test. Hang in there and do what you can. Often we surprise ourselves and can do it!!
The other 2 runs are transition runs- one easy with strides and one quick tempo.
Rest days will be your friend in the final push of the OS.
Have a great week!
Carrie
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Comments
Not if I can help it.
Like all the other runs, I program these into my Garmin (currently using a 310) via Garmin Training Center. I use 0.13 miles for the 200, 0.25mi for the 400s, etc. Since the guidance is for a "full recovery", and I have found that using 'Lap' in the middle of intervals oftentimes causes my 301s to lock up, I just use a recovery time equal to or greater than my Z5 interval time.
I had to get my VO2 run today before the snow storm hits the Chicago area again. Didnt do too bad considering I did the 3x15' bike this morning. Snuck in a fast-er one in the end there. hehe
http://connect.garmin.com/activity/280546225
Thanks Matt! Im glad I ran the VO2 yesterday. The snow is coming down as I type. Gonna do back-to-back-to-back with the FTP bike, VO2 run, then VO2 bike this morning...honey badger-style!
-8.25 miles in 60 min
Not fun, but got it done. I thought today was going to be my first TM run in a couple of years due to the snowfall yesterday here in Colorado Springs.... But, today was beee-you--tee--ful. The roads were clear by noon, so I was able to get outside.
Now to drive to the airport for my flight home. Got my compression socks on, and am hoping I am not stuck in the middle so I can sleep all the way back to Atlanta.
Took a while to get running legs up to speed but got it done - running either 6:48 or 6:53 pace for all 200/400s (z5 pace = 6:50).
Got 6 miles in 50 minutes.
Love it when the 2 ladies on the TMs next to me talked about food for 30 minutes ! And we're not talking about salads, but pastries!
I got mine done, but I wish I had Catherine's problem! :-)
For the 200s and 400s I run them by feel...form being the key...never any faster than I can hold form. Target times for 200s were ~46 sec and 400s around 92 s
200s in 45 and 43
400s in 88, 87, 86
200s in 40, 42, 42
Finished up with some easy stuff, getting up to only about 5.5 mi, then went for a swim. Second time I've run then swum in the last couple weeks. Not good for the swim. :-)
Overall 7.06 mi in 50:02 (7:05 pace). Current paces based on estimated VDOT of 50: z2 7:16, z3 6:59, z4 6:51, z5: 5:54 for <400, 6:18 for >400m). As usual I ran the intervals based on time and not distance, with 200m=45" and 400m=1.5'
W/U 16.5' @7:13
2x200m: 5:46, 5:39
3x400m: 5:46, 5:46, 5:47
3x200m: 5:35, 5:42, 5:41
Remainder 15.5' @ 7:01
http://connect.garmin.com/activity/281296070
Kim-
I also do that....I start with a one mile warm up to include 4x30" strides then do whatever the longest repeats are first. I have doing that for three years now and it works out fine. Nice work!!!!! You are getting stronger.
I got the run done on Tuesday but had a hard time pacing...partly due to a little slush, snow or puddles and partly due to the fact that I'm terrible at pacing!
Got faster the later the set went, then ran the rest of the way home faster than I should have, but I felt good.
I'm feeling like a slacker since I won't ride my bike (due to severe chaffing issues I got on my mini training weekend in AZ riding a friends road bike with the seat from HELL) till Saturday. Doing my long run today...hope it feels as good as Tuesdays did!
8.2 miles total
- 2 miles to really wu which included 6x30" strides
- 25 min at MP 6:53
- 25 min at HMP 6:44, I broke these into 5' segments then ran 1' at EP.
Threshold sections both about 6:30. http://connect.garmin.com/activity/282373140
Ave pace 7:37, 90 min
Week:
Swim 2.8 miles
Bike: 156 miles
Run: 36 miles
Total: 14.45 hours.......ShhhhhhhBOOM!!!!
Final OS run is in the bags
... did a 70min run on real tired legs but it turned out better than it started 
Did over 16km averaging at 4:15/km which is pretty nice number even if I not would have concrete legs
Checkout the link to see infos/graphs -> Click me hard
Overall 10.73 miles in 1:12:40, 6:46 pace. Current paces based on estimated VDOT of 50: z2 7:16, z3 6:59, z4 6:51.
Warmup
- 10.5' @ 6:54
- 10.5' @ 6:48
2x 10.5'(4.5') – 6:22, 6:22
(2x 4.5' recoveries 7:44, 7:26…recoveries extended due to the routing and turnaround point)
Remainder time
- ~13'(~2') @ 6:47, recovery @ 7:38
- ~7' @ 6:42
http://connect.garmin.com/activity/282695969
@ Matt - Nice run. You are ready for your HM. Your average pace was under your Z4 pace. Awesome!! No way could I do that for almost 11 miles.
I ran 8 miles this am. 2 miles @ Z1 9:13 pace and then 2 x 1.5 miles @ 7:30 with 1 mile rest @ 9:13. Finished with 2 more miles @ 9:13 pace. Except for the 2 intervals I kept things very easy today after the indoor tri I did yesterday. During the run I also did 20 x 30'' where I counted my cadence and forced myself to run at 180/min cadence. I did this at both the Z1 and Z4 paces. Getting the hang of running at the higher cadence (normally I'm 164/minute).
Then did a 90' spin class with new bikes that have a power meter on them. After warm up, we did a ladder using a Spinervals video. 1 x 20' (5') @ 225 avg watts with HR 138, then 1 x 15'(5') @ 238 avg watts with HR 142, then 1 x 10' (5') @ 251 watts with HR 147, and finished with 1 x 5' @ 296 avg watts with HR 156.
Cooled down with a 2000 meter swim. Did drills, 2 x 500m then finished with 6 x 50m sprints. I ate everything in sight when I got home. looking forward to complete rest tomorrow.
http://connect.garmin.com/activity/282958526#
Turned out my work miles went 6:49, 6:38, 6:25, 6:29... so bottom line is they went HMP/TP, instead of MP/HMP. it was inside, but still.. not bad. Went and did some pull ups and trying out just a bit of swim-related weight stuff.
Cut it off at 7 mi. Good day.