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Jan OS 2013 week 10 RUN thread

Carrie ChavezCarrie Chavez
in General Training Discussions
Hi everyone,

Sorry for the delay in getting this thread started. I traveled back from Boston yesterday and I completely forgot with all the rushing around.

Have a great week of running. I hope you are enjoying the Z5 run paces. I look forward to doing mine tomorrow.

Carrie

Comments

  • MattAaronsonMattAaronson
    Based on how the week is shaping up work-wise, I decided to do the Wednesday run today. Otherwise there's no way I'd fit it in. So I crammed the run into a window between meetings, and due to time constraints not only had to cut it short, but had to do it on the treadmill at the gym at the office. But this week I'll take what I can get I guess.

    Overall 5.04 mi in 33:53 (6:44 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 ~10' @7:06
    4x200m: 5:43, 5:50, 5:42, 5:45
    4x400m: 5:36, 5:37, 5:34, 5:41
    4x200m: 5:42, 5:43, 5:50, 5:39

    http://connect.garmin.com/activity/283434718
  • Carrie ChavezCarrie Chavez
    Great job Matt squeezing it in when you could.

    I did the Wed run today at track with my group. Warm up 2 miles.

    Modified the set at the end and did :
    4 x 200( 200') @ 6:00-6-08 pace
    4 x 400( 200') @ 6:00-6:08 pace
    Switched the 4 x200 on plan to
    3 x 800(200') @ 6:15- 6:20 pace ( more my accurate 5K pace, the other ones felt good but not something I could hold for 5K :-) )
    Cool down 1 mile

    Weird to run fast but it was good.

    Sunday I race a 5K. They are so intense. I will do my best. Hoping for even splits and not going out too fast.

    CC
  • Bruce ThompsonBruce Thompson

    WOW -- Carrie and Matt...you two are blazing fast.  Nice work.

    Good luck with your races this weekend.!! You both are ready.

  • MattAaronsonMattAaronson
    I didn't have time to brick it this morning after the 3x15 but got on the mill tonight and did the 25' run. Startde the mill at a good pace and every time the 1-mile autolap went off I increased by 0.2mph. The HR never got out of hand but the chart tells the story!!

    Overall 3.64 miles in 25:17, 6:57 pace.

    Split......Distance......Avg Pace

    1......1.00......7:16
    2......1.00......6:58
    3......1.00......6:49
    4......0.64......6:38

    http://connect.garmin.com/activity/283780478

  • Brad MarcusBrad Marcus
    Had to dig deep to for my VO2 Run, but its in the books:

    Goal Z5 = 6:29 pace

    4 x 200 @ (6:31, 5:55, 5:48, 6:30 paces)

    2 x 400 @ (6:31, 6:17 paces)

    2 x 200 @ (6:23, 6:24 paces)

    Total 7.85 miles over 1:04

    One of these days I have to get to the track to do these... tough to do these on the road!

  • CarlCarl
    Great run today. I do all mine on the treadmill in the winter with a 2% incline. I do not like doing 200's cause it is too much of up and down with the speed so I just do 400's in their place. Today was 60 minutes total and hit 8.5 miles.

    • 14x400's @ 5:45-6:00 min sets with a 200-400 recovery at 7-7:15 pace. 
    • Then came home and did Thursdays VO Max work on the bike.
  • William JenksWilliam Jenks
    Nice VO2 run today on the indoor track. http://connect.garmin.com/activity/283912197

    Distances on these short intervals and at these very high speeds are a little unreliable on the footpod, but i got absolute timing splits. 6:09 is my IP, which I confess I round down to 6:00 because the math is a little easier, and then I know I can afford a second or two per quarter mile. :-)

    200s 44, 44, 45, 43 s
    400s 89, 89, 89, 90 s
    200s 44, 42, 45, 46 s

    I was very pleased with this run, considering I had had a tough day on the bike Tuesday evening and hadn't even finished the brick run until something like 10:30 pm, so I had only 9 hours to recover.

    It's all good. :-)
  • Bob IrwinBob Irwin
    every once in a while, I have a day when the run feels really good and I feel like I'm making progress. Today was one of those days. Usually, runs in between those good workouts make me feel like I'm not doing too well. Maybe this time will be different.
  • Brenda RossBrenda Ross
    Had to cut run short to go to work, but managed a 10min warm-up, 4 x 200, 2 x 400 and 2 x 200 with a small cooldown, 5min stretch, shower, food and work. Total run time 40min. Better than nothing. I hate it when I have to cut things short :-((((

    Anyone else tired?
  • kimmydctkimmydct
    First VO2 run after vdot bump from about 30 to 33. I went into the WKO a little apprehensive about the new pace (about 1 min/mile faster) as I had a nice downhill for the 5k that gave me the new paces so I thought I'd be smart and flexible... I started with the 2 x 400. Target pace was 8:47 and I ran them at 9:00 without issue, so I did the 6 x 200 at 8:47. Did feel "different" running that "fast". Felt it more in the calves. I wanted to start out a bit conservative to not get any injuries by going too fast too soon. All went well so I'll push for the targeted paces from interval 1 next time.

    Looking forward to continued improvements!
  • Carrie ChavezCarrie Chavez
    Kim- that is very smart. Build into it and let the muscles adapt.

    My calves are sore today from track yesterday. When you increase speed you increase push off. Roll, stretch, compress. I love my compression socks and swear by the hip flexor stretch to help with getting a better stride.
  • Carlo_TangonanCarlo_Tangonan
    Was feeling down for a few days. Blew my first race of the season, an 8k last sunday. I couldnt get my legs to turnover fast and RPE was 10/10. Then did horrible on the bike FTP workout yesterday. Couldnt get my power or HR at the right level and just canned the workout after only 1 interval.

    So I went out today for my VO2 run not knowing how I would do. I'm glad to report that I got some mojo back. I had to walk some of the recoveries, but I guess the run today got me out of a very dark place. hehe

    1 mile w/u
    4x200 (0:45): 5:54, 6:18, 6:13, 6:25 min/mi
    4x400 (1:45): 6:19, 6:31, 6:23, 6:12
    4x200 (0:45): 6:13, 6:08, 5:43, 5:33
    0.5 mi c/d
  • William JenksWilliam Jenks
    Anyone else tired, Brenda asks?

    Only if you count wanting to sleep a ton! :-)
  • Pappyj76Pappyj76

    I missed the bike last night because I fell asleep in my chair getting ready for the ride.....so, yes!

  • imc1792imc1792
    @William, am I tired, indeed. Workouts have gone well though I am feeling my 53+ years of age this OS I appear to be going to bed earlier and earlier each week.
  • Dave MehlDave Mehl
    Did the long run this morning. Local club bike class tomorrow. Nice run today. A little cold and headwind on the way back, but hit my paces on the 2x1mi and 2x1/2mi. 2 mile WU then 4 more after the work for a total of about 10.5 in 1:30 and change. I was worried about more snow in the forecast last night, but nothing really happened so I was happy to run outside. Spring will be here eventually, right?
  • kimmydctkimmydct
    I'm on Dave's schedule.... Long run today. Except I apparently can't read so I did 3 x 1mi. Last one realllllyyyy sucked. I used a video on my treadmill which alters the incline so that last mile happen to have the most incline to make it extra fun.

    This was also my first FTP run with new paces. Target pace was 9:30.

    Mile 1 @ 9:49
    Mile 2 @ 9:44
    Mile 3 @ 10:18

    So even though I didn't hit the paces, I'm happy with the run as my paces are likely overstated as a result of 5k test having a decent decline. Doing another 5k next Sun. so I'll get more accurate paces.
  • Bruce ThompsonBruce Thompson

    @ Dave and Kim...good work.  Kim: what incline did you have your TM set at?  Above 1%?  If so, that clearly could be a factor in not quite hitting your new zones. 

    I ran 3 EZ miles last night after work.  Mile 1 @ 9:13, mile 2 @ 8:15, and mile 3 @ 7:45 pace. I'm skipping the run today, but will run 9 miles tomorrow with my marathon training partners.  They are into the final 4 weeks for Boston, so I just going to tag along for like half their run.

  • Carlo_TangonanCarlo_Tangonan
    Did the run today since I want to focus more on my running until the remainder of the OS. After the official warmup, I did 800, 1600 and 2400 @ Z4 pace with 1 mile recoveries. Finished it out with a 2.5 mile cooldown at Z1. Total 9 miles.

    800 : 7:19 pace
    1600: 7:07
    2400: 7:28
  • kimmydctkimmydct
    Bruce- I usually have tm set on .5% but the last interval fluctuated more and have some 2% sections in there so no doubt that contributed on the last one. The excuse on the others was I think my paces are too high so I did what I could.... We will see next Sunday....
  • Brenda RossBrenda Ross
    5 of the Ottawa Sleeper Cell crew ran a local road race on Saturday. Three of us ran the 5km and 2 ran the 10k. Apparently I ran the 5km at my Zone 5 pace - did not have my watch, so ran by feel and did not know my placement or finish time until I got home, because right after the race we went for Brunch, which I think is way more important that finding out where I placed etc... I guess I won my AG - who would of thunk it. 1st out of 67.

    Felt bike and run today (Sunday)
  • kimmydctkimmydct
    Way to go Brenda!! And yes, food is always priority 1. image
  • CarlCarl
    Great 10 mile run in 73 min and al parameters were met. Then came home and did Hell Hath No Fury and turned the intensity to .73 and eneded with .80 intensity.
  • Bruce ThompsonBruce Thompson

    I ran this morning with ENer Claudia Langarica, who ran the New Orleans marathon 3 weeks ago in 3:31. In total we did 9 miles in 75'.  After an easy 2 mile warm up, we did the .5 mile  @ 7:20, rest mile @ 8:50, 1 mile @ 7:15, rest mile @ 9:00, then 1.5 mile @ 7:10 pace, then 2 cool down miles.  Interval target was 7:25 pace for me but Claudia was feeling good and was ripping off the intervals @ 6:50 pace and I was just trying to keep up with her.  Nothing like getting chicked by a good friend.  I felt pretty good about my splits since I had swam 1500m and rode the trainer for 2 hours @ 205 avg watts, IF 77% before we ran.  She is going to pace me next Sunday in the Chi Town 10k which I'm using as my run test. Hoping to break 44 minutes.

    @ Carl -- the HB continues to inspire us all.  Nice work.

  • CarlCarl

    Posted By Bruce Thompson on 17 Mar 2013 02:31 PM
    <p>I ran this morning with ENer Claudia Langarica, who ran the New Orleans marathon 3 weeks ago in 3:31. In total we did 9 miles in 75'.  After an easy 2 mile warm up, we did the .5 mile  @ 7:20, rest mile @ 8:50, 1 mile @ 7:15, rest mile @ 9:00, then 1.5 mile @ 7:10 pace, then 2 cool down miles.  Interval target was 7:25 pace for me but Claudia was feeling good and was ripping off the intervals @ 6:50 pace and I was just trying to keep up with her.  Nothing like getting chicked by a good friend.  I felt pretty good about my splits since I had swam 1500m and rode the trainer for 2 hours @ 205 avg watts, IF 77% before we ran.  She is going to pace me next Sunday in the Chi Town 10k which I'm using as my run test. Hoping to break 44 minutes.</p>
    <p>@ Carl -- the HB continues to inspire us all.  Nice work.</p>

    Bruce-
    4 weeks left and its over. My first crit race is in 3 weeks. We practiced this week and and as one of the attackers on the team I can tell you that it dropped me for an entire day. I was so sore!!! My power easily was spiking over 400-475 for 30 sec then settled back to 290-300 then comfy around 270. 4-5 min bursts but its fun to see the others take off after you but to do this 8-14 times during a race I'm not sure I'm going to like it but we will see!!! Kind of looking forward to playing my part!!!!
  • William JenksWilliam Jenks
    @Tim - I am so with you. I'm a few years younger than you (Race 49 this year), but I am ALL OVER the sleep this OS!
  • William JenksWilliam Jenks

    I had a nice boring long run today.  Just the way it should be.  :-)

    The sun was out and the temp was warm, but as it turned out the wind was out something really nasty...so I don't take my paces too literally.  After that, I was just putting in time, taking it a little easy.

    • Half at 6:25 (sheltered)
    • mile at 6:33 (mixed)
    • 1.5 6:28 for the first mile, and 6:48 for the 0.5.  Guess where the wind was blowing!  :-)

    Finished out with 12.6 in 96 min.

  • gopetegogopetego
    Great Job Brenda - congrats! Nice work Bruce!

    I did my SUnday run on Saturday and go all the interval work in, although left hip wasn't happy about it.
  • Joe MatchetteJoe Matchette
    {SOUND OF FOREHEAD BEING HIT WITH PALM OF HAND} Doh!!!!

    No wonder yesterday's run was so dang difficult. It is only today that I realize I ran the 800/1600/2400 at Zone 5. Yes, FIVE. That helps explain why I was so shelled and not feeling it for any 'additional' work.

    RTFP. Read The "Full" Plan.
  • William JenksWilliam Jenks
    @ Joe - Just think how many brownie points you earned in EN heaven, though. :-)
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