Jan OS 2013 - week 12 RUN thread
Hi Jan OS-
Please post your week 12 run workouts here.
There are two Z5 paced workouts this week. How fun
!! I personally love running these. I hope you do too. The other two runs are easy paced.
Have a great week everyone!!
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Absolutely freezing in Berlin. Found a track nearby to do some VO2 intervals. Thanks Coach P for the guidance while away from the OS for a bit. Have a great week 12 folks!
Auf Wiedersehen!
Tony
I also had to bag last week's long run. I got Saturday's run done on pace but really struggled, struggled even more with the bike workout, and called it for Sunday. Didn't want to be "that guy" and drive this into a brick wall. Given I'm about to roll off into the full plan, wanted to be semi-fresh going into Saturday. So the wife and I did an easy 5 together as a "date run".
- I did yesterday's brick run followed by tomorrows intervals. I seem to really like the intervals!! For me I would rather do them 3x a week versus 2 mile repeats!!!
- Ended up at 11 miles in 1:22.
- Intervals as 4x1000's, 6x400's and 1x800.
- Then swam 2000 yards.
Session 2 begins at 1500 hours!!! BoomDid the set as written then added an extra bit at the end - done on the track
2 miles warm up
4x200(200 rec) @ :48( ~6:24 pace)
3x1000(400 rec) @ 3:57 ( ~ 6:20 pace)
4x200 ( 200 rec) :45 (~ 6:00 pace)
1 mile cool down
That was fun!
Time constraints made it easier to run in the morning then bike later this evening.
http://connect.garmin.com/activity/289152353
OK, nothing to look at here...just another boring 5.75 miles....
Except for that sub-4:30 pace part!
OK, it was only for 10 seconds or whatever, but my strides were great today. First one peaked at sub-5:00 pace, and they got faster and faster, finally peaking in the last one at sub 4:30 pace. It's kinda fun to run that fast and glance at your watching seeing it happen! Just had really good form today. Nothing special, otherwise. Legs kind of tired and heavy, but they worked!
200's at 8:35-8:50
1000's @ 9:21-9:26.
Very happy the 2 top priority WKOs are done. Work is insane so I'm ready to get back to work for a hour or 2 before bed. May even enjoy some spreadsheets over the holiday weekend. Happy Easter. lol
Overall 7.2 mi in 54 min.
Because it was outside, the intervals weren't exact. Thus given by pace:
"200s" at 5:48, 5:33, 5:39, 5:39 pace
"1000s" at 5:51 (a bit downhill), 6:19 (a bit uphill) 6:05.
The Vo2 work felt easier than last week, but still tough. Hit the 4 x 200s / 2 x 1000 @ 6:48 pace. Got 7 miles in in 56 min with about .25 walking. All on TM.
Left hip,ITB, psoas kind've burned all night long even after icing & alot of stretching. The heat pad this morning improved it considerably.
Entire workout:
Duration: 2:25:13
Work: 1751 kJ
TSS: 182.5 (intensity factor 0.876)
Norm Power: 234
VI: 1.16
Distance: 44.992 mi
Elevation Gain: 2097 ft
Elevation Loss: 2103 ft
Grade: -0.0 % (-6 ft)
Min Max Avg
Power: 0 999 201 watts
Cadence: 31 115 92 rpm
Speed: 0 37.2 18.5 mph
Wind was CRAZY. My 3 "1000s" were 6:40, 6:40, and 6:00 pace... which was two into the wind and one shaded. The LAST one was the fast one so that tells you something. But anyway, considering yesterday's very good bike and run, today doing 14 at 7:39 ave with that wind (very little in the back because of shade on a loop course, unfortunately) is definitely ok by me.
Very solid run on Wed hitting all intervals at 6:48 pace, but left hip, groin, etc. really sore when done.
Saw chiro Thurs am and hip was really tight. Decided to pull the plug on the Thurs bike w/o - first missed bike w/o of OS.
Swam on Friday - I've been swimming 1 to 2x per week all OS.
Sat did the 77 mile Hell of Hunterdon here in NJ. About 5500 ft of climbing. Took my old aluminum triple ring roadie w/no power and just had fun. Pushed myself to try to hang w/some stronger local riders for parts of ride. We had a great day weather-wise. Lots of flat tires out there cause we traverse 19 gravel/dirt,rocky trails. I finally flatted w/only 5 miles to go. Road w/former ENer Greg Basset and Tucker during various points in the ride. Saw ENer Dan Jacquemen working the aid station (and getting new bike!) and Dave Mc(?) at the start.
Was surprisingly not as sore as I thought I'd be after the ride and the next morning. But decided to swim instead of run on Sunday. Bumped of the swimming to 3000m from my normal OS swim of 1600-2000.
Saw chiro again this Mon am and hip was better. He may start w/some ART this week. We've been doing stim / heat / roller / stretching ... so I think I can continue w/the bike OS workouts but will take the run on a day by day basis. Since I am not doing IM this year and lots of SC stuff early, I have time to keep working on speed - so no need to further delay the recovery at this point.
Will likely swim again tonite.
Nice work everyone!! Almost to the end of JOS.. You can get there.
For me, I had a good 8 mile run on Sunday. Ran the first 5 miles with a group of friends racing Boston in a couple of weeks (yes, they are very fast) and we started out "EZ" @ 8:00 pace. I peeled off since they were running 12 miles, and I did 2 x 1 mile @ 7:15 pace Z4. Then did 60' on the trainer @ Z2 210W, and did a brisk 5 x 200m swim. Called it a day and went to brunch.
That was my last JOS workout since I'm loading up the last 7 weeks of the HIM plan. I'm racing the American TTT on May 17-19. It is 4 races over the weekend, culminating with a HIM. So I need to get some volume in.
Best of luck to all of you this race season. Thanks so much for all your support and encouragement the past 12 weeks.