Jan OS 2013 Week 11 RUN Thread
Hi Jan OS crew,
The work is really building in the plan. Wow. This week we ramp up the bike and run. Your rest days will continue to be very important. Focus on keeping your muscles supple with rolling and flexibility exercises. Then finish it off with some balance and core work. All this PUSHING and hard work can make you very tight. Tightness leads to imbalances and potential injury.
For the runs this week you have :
Tues- easy with strides
Wednesday- IP/Z5 work with focus on being recovered between intervals and using good form
Saturday - solid Z2/Z3 run off the bike or separate
Sunday- a whopper of a Z4 run
Big stuff considering the bike is huge this week.
One workout at a time. You can do this.
Carrie
The work is really building in the plan. Wow. This week we ramp up the bike and run. Your rest days will continue to be very important. Focus on keeping your muscles supple with rolling and flexibility exercises. Then finish it off with some balance and core work. All this PUSHING and hard work can make you very tight. Tightness leads to imbalances and potential injury.
For the runs this week you have :
Tues- easy with strides
Wednesday- IP/Z5 work with focus on being recovered between intervals and using good form
Saturday - solid Z2/Z3 run off the bike or separate
Sunday- a whopper of a Z4 run
Big stuff considering the bike is huge this week.
One workout at a time. You can do this.
Carrie
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I am back on the stretch/sit on a lacross ball at work and in the car / roll / bubble tub and recovery stretch all day long bandwagon.
I am lucky that I get to do my runs in South Florida this week! :-) The downside is that I will miss running with my Ironsister Yvette.
I hosted my track group today with a heavy heart and blood shot eyes. We all said a prayer before the workout. I just love my team here. Amazing folks.
Got the prescribed Z5 intervals in. Really liked it.
roughly by set:
4 x 200 @ :47 ( 6:16)
2 x 800 @ 3:12, 3:09
4 x 200 @ :46 ( 6:08)
2 x 400 @ 1:30 ( 6:00)
Felt strong and in control as compared to last week- which just felt fast in a who is chasing me type fast :-), followed by sore calves all week. Hoping I am less sore this week.
- 1 mile wu to include 4x30" strides
- 10 x 400@ 6:00 min pace with equal recovery
- 3x 800's @ 5:45-6:00 min pace with equal recovery
- rest at HMP to MP.
- actually felt great being it was done with less then 10 hours after that bike wko yesterday.
I had a bit of a dream run today. I went for warmup and figured was going to be pretty mediocre because of the way my legs felt so heavy when I got to the track...but I was going to buck up and get through. A glance at the GC file will show that I was not shy about walking a bit (30 yds?) after each one, but I was really surprised how quickly the legs felt recovered after each interval. Mostly did them as 200 m recovery after the 200s, 300 after the 400s and 500 after the 800s.
Goal pace is 6:08 = 46 sec per 200.
- 200 x 4 in 43.9, 43.7, 43.5, 43.5
- 800 x 2 in 3:01.5, 2:58.8
- 200 x 4 in 42.8, 42.4, 42.5, 41.3
- 400 x 2 in 1:27.1, 1:27.9
Great day. Finished out with a couple of very very very easy miles just to put in a little more time 8.4 mi in 60.6 min. http://connect.garmin.com/activity/286742449
It goes like this.
Bike hard in the evening. Get a bit of sleep, then Run some really fast intervals in the early morning. Then go to the pool at noon, and in the middle of your swim put on some fins for that alternating really-hard/easy fin kick set.
Haven't calf-cramped like that in a veeeeerrrrrryyyy long time.
Good news was I was ok once I stretched it out and took off the accursed fins.
Good luck folks!
William - I've done the same thing w/cramps in the pool many times - I never learn, always swim first!
Todays run workout was very tough. Didn't think I managed the 1/2 mile repeats but got it all done @ 6:50 pace.
Me be very tired.
Carrie, condolences. How hard to lose such a vibrant young life. I hope he didn't suffer too much. ALS is a devasting disease.
I did most of last night's run. Couldn't finish all the segments but I feel good about what I did. Just trying to jump back in the game.
It goes like this.
Bike hard in the evening. Get a bit of sleep, then Run some really fast intervals in the early morning. Then go to the pool at noon, and in the middle of your swim put on some fins for that alternating really-hard/easy fin kick set.
Haven't calf-cramped like that in a veeeeerrrrrryyyy long time.
Sorry dude - but I laughed my pants off.
Due to parent-teacher interviews I was not able to run yesterday and did it this morning. My run is still not recovered from the race last weekend and my right hamstring seems to have something not exactly right. I felt okay in the warmup but I could feel the hammie was not perfect and my pace was strangely low compared to normal. So I made the call to scrap the VO2 intervals – those intervals are a surefire way to injure something esp is something seems to be on the verge of injured – and truncate the workout overall to 30 minutes.
Actually given there is a bike on the schedule for tonight a truncated run is not the end of the world. My natural reaction is to tack a 30 min brick onto the bike tonight to "make up" the missed 30 min of today's run, but I know that would be a major mistake. What I really need to do it take it easy and lay off the running a bit. One thing the half-marathon taught me is that in 10 weeks of consistent tri training my running can get massively improved. So I won't lose all my run fitness if I back off a bit, and whatever I lose I can quickly regain.
Overall 4.24 miles in 30:26, 7:06 pace
Split.......Time.......Dist.......Avg Pace
1.......16:04.5.......2.22.......7:15
2.......14:21.0.......2.02.......7:05
http://connect.garmin.com/activity/287057942
It turns out that I really must have had a serious cramp...my left calf STILL feels tweaked. Like a really bad charlie horse or a light strain...which is probably exactly what I did.
I have the song from the 80's " RING MY BELL" in my head. ALL DAY. Steve went early for a tempo run with our local group at O dark hundred this morning. I get a call and it is Steve- weird because he never uses his cell. I jump up out of bed!! Panic a bit. He says- I am ok BUT I ran straight into a pole at full tempo pace. Split my head open. I am covered in blood. The group got me back to my car and are driving me to get stitches. I am like- HOLY CRAP. They end up bringing him home as Kaiser not open for minor injuries yet. I take him in later and they do a full neuro exam and then stitch him up. Once I knew he was ok, I could not stop giggling at him. I was like- what kind of cruddy running posture were you in- pitched forward?? You hit with your forehead?? We have been talking about his form getting rather tipped forward lately but this is crazy. I guess he will now take his hip and core exercises more seriously. The gang he was with said it was the loudest noise and he just hit the ground. They thought for sure he would be out cold. Glad he is ok.
RINg MY BELLLLL ring my bell, uh huh, ring my bell. Can't stop singing it. Hahaha!!!
William- swim cramps are the worst. I get them in my toes and they are like tied in knots!
Run went pretty well, even if a day late.
Target pace- 8:47
200's @ target
400's @ about 9:12
800's@ about 9:30
When I re-test on Sat., I'm sure the longer interval paces will be want me Z5 actualy is but I think I might runnning the shorter ones at the faster pacce since I know I can do it.
Carrie...sorry to hear about your friend, and about your hubby's knock on the head. This isn't your week for good news...be careful.
Nice work everyone. I've been on the road for work for a couple of days and haven't had time to post, but I did get the workouts in. I'm too tired now to write it all out, but I did hit the target intervals on all the workouts. Felt good and no injuries.
@ Matt -- take it easy for a few more days. You've got bigger things to do soon than nail a mid-week workout.
Ironically, I had my kids scheduled with their coach for a lesson, and he offered to watch me swim for a while and offer some suggestions...so I did some swimming and drills next to my 12 year old boy and girl.... and he (the coach) offered some new thoughts that were congruent with some things I had slowly been starting to conclude about how to try to make a change that might get me through my plateau. So that was good and I'm kind of excited about giving those ideas a try.
Coach said I swam like girl when swimming, but didn't finish the sentence by saying, "but she's 50% faster than you."
And then I got to chuckle while Olivia tried to balance a water bottle on her forehead doing the backstroke. And then I got to be amazed how she learned to do it in just a couple laps. Good grief, I wish I could swim like her!
I should stop hijacking threads! :-)
One thing that really messes with an analytic guy like me is all the data. I have a great dashboard set up on TrainingPeaks but it kicks my ass -- I look at my PMC and see the blue line and the pink lines turning down and start freaking out. I see my weekly hours lower than the week before and start freaking out. Just not good-looking data for someone supposed to be getting fitter...
@Matt -- x2 on Step Away.
@William - curious as to why you made the apology for walking during your 'Full Recovery' interval? I thought the goal was to rest and reset so as to be able to hit the Zone5 pace with good form. Not that we were to dig ourselves into a hole by running during the interval and then have to struggle to hit the pace.
As for me, I have been getting the runs done. Nothing special and nothing more. I hit my targets pretty handily, and best of all I did them at the *correct* target. No more 1.5mi intervals at Zone 5.
@Matt
I also did a 1/2 marathon last weekend and am still recovering. First time I have truly raced that distance (NGP 6:45 min/mi, Avg P 6:58 min/mi). Legs are trashed. I took Mon/Tues off, shortened the Wed FTP bike and decreased the intensity, and yesterday cut my run off at 25 minutes (warm up 4x200 and 1 x400). I just don't have it yet. Going to see if I can set up a massage today, get another good nights sleep and hopefully be ready to nail Saturday's work out.
As I reflect on the OS (as a newbie) I will plan to do a 1/2 marathon the last week of the OS vs. week 9 in 2014. Ramping up the mileage/time for the 1/2 marathon in the middle of the OS affected too many work outs.
Matt- Chris did a Half marathon last Sunday (while on a school trip...he's training for a May marathon) and didn't do any running since then (though a lot of walking). He's home today and asked me what he should do. I told him that running today (Friday) was better than not running, but the only thing that should matter in his life was getting his quality long run in on Sat or Sun...and he needed to run, run easy, or not run accordingly today so that he could make that happen. For you... same thing...no purpose in more days of crappy workouts...take out all the run intensity until you're ready to hit it again. (I saw that you had a good bike last night). No reason to PROLONG sub-par workouts with more subpar workouts!!!!
So running with 14,999 others does not a good test or PR make. I gave up and just ran whatever. It was a little like an obstacle run with all those people, many walking, some with strollers so I just did what I could. Didn't want to be "that guy/girl" running people down. So not sure what my time was exactly but somewhere in the 32' range. (5k 2 weeks ago was 28:08 w/ a good downhill for 2miles) So I'm probably realistically around 29-30' but I'll keep my 28:08 training paces and get as close to them as possible.
Still not firing on all cylinders since being sick last weekend. Didn't help that I ran the 2 x 2mi in the neighborhood hills and that the wind was 18 mph. Not sure how to normalize it, but on an 8:12/mi target I did 8:30 and 8:50. Pretty wiped out after the 9 miles and the grandkids muffins for breakfast tasted very good.