Jan OS 2013- week 13 RUN thread
Holy Crap!! 2 more weeks of this? A few weeks ago it felt like it was going by quickly. Not anymore. It feels like I want a break of the intensity. Uuggh. Anyone else feeling this way?
I am going to take it one workout at a time. Luckily the run sets this week appear doable. The bike rides though, are a beast. Yikes!
So we have a brick Tuesday
Long fast Z5 set Wednesday
Brick Saturday
Then hallelujah - an extra REST day on Sunday!! Thank you Lord!!!
Good luck everyone. We are in this together!!
CC
I am going to take it one workout at a time. Luckily the run sets this week appear doable. The bike rides though, are a beast. Yikes!
So we have a brick Tuesday
Long fast Z5 set Wednesday
Brick Saturday
Then hallelujah - an extra REST day on Sunday!! Thank you Lord!!!
Good luck everyone. We are in this together!!
CC
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Comments
My Sunday long run felt just like that, a looong run. It took all my effort to endure it. A character building run.
warm up 2 miles
drills
3 x 1 mile @ 5K pace with 400 recovery came out to 6:20, 6:18 and 6:22
2 mile cool down
THAT was legit. I am very happy to be able to hold those paces. I never look at my watch and run on feel. The 6:18 felt fast and I said 3 swear words in a row at the end of that one :-). Haha. The guys with me were cracking up. I knew I needed to settle in more on the 3rd one and that felt better. Such a great group to train with. Steve went 5:41, 5:38, 5:35!! He is running strong these days. So happy for him. He'll be 56 this month. Amazing.
8.25 miles in 60 min as:
1 mile wu to include 4x30' strides
4x1 mile repeats with a .25 recovery(I have tried to bring my recoveries to minimum throughout the OS)
4x400's with .12 recovery and....
Remainder I was able to hold my HMP(for once)
About a mile warmup then 3 x 1 mi with about 0.6 mi breaks. 6:23, 6:09, 6:19. Stretched it out to 9.5 mi in in 1:11.
I am not sure I am going to do a 5K test next week because i am now planning to run a half marathon a week later, and I'm planning on doing a "long" run this Sunday, but I think this day is pretty indicative of where I would be. Pretty sure with a couple days rest on a good course, I could hit the 3 mile mark in 19 min or a bit under...maybe do a 19:15 if things really broke right. Unfortunately, I don't think that sub-19 I dream of is going to be there, but I'm pretty happy with my run. This isn't a "fake VDOT"... I'm running reasonably long and reasonably fast...so it's all good...and I'm feeling ready to take a few easy days in "Week 15" and then get started on the season!
- Standard EN w/u protocol, then
- 3 x 1mi @ predicted 5k pace. Target 6:25. Actuals were 6:14, 6:17, 6:16. I only took 2' off between intervals so I am optimistic I will see a bit of a bump from last 5k (20:14).
9:46, 9:42, 9:11 (last one a small decline)
Haven't done much running this week so pretty happy with that.
I woke up yesterday morning & decided to do a local 10.5k. I figured it would be a good 'penultimate' run test...still going to do a solo 5k next week just so I can compare apples-to-apples. I overcooked some of our Zone 4 intervals the other weekend -- ran them at Z5 inadvertantly. That gave me some confidence that I could shoot for the moon on this local race.
I would like to end up the OS with a VDOT of 50+. For this course, that meant that I would have to run 6:42s. I knew it would be tough, especially b/c it is gradual downhill for the first half, than an abrupt uphill, followed by gradual up the rest of the way. But, like I advised a teammate yesterday, I figured "What the Hell?!" If I blew up, so be it.
I ran with my Garmin on, but did not cross-check except to see my splits. I was hoping to see slightly faster than target for the first 3 so as to put some time 'in the bank.' Here are the results:
Close, but no cigar. 42:44 // 6:46s. 49.1 VDOT. Like I said, I ran it by feel/RPE not pace. BTW - total PR for 10k-ish distance.
The best part, though was that I took 3rd overall. Whoa! That was a shocker as some of the local 'fast guys' were there, but I blew by them on one of the slightly steeper downhils (letting gravity do the work). The two guys that beat me were out of site due to the course layout, so I was running by myself pretty much after mile 2. Had they been in sight, who knows how much more motivation that would have been.....
I am looking forward to the run test next week, as I feel confident a sub-20 5k is in the works.
That said, I'm not the best with unstructured workouts so it was a strange run. I thought I'd do 45' with 2-3 mile repeats at z4 but I got pretty delayed with a bunch of stuff at home and therefore didn't get out until later. Then I went too fast out of the gate in the warmup and despite taking the last half mile of the warmup a little slower ended up substantially overcooking the first z4 at a 6:14 pace. So at that point I decided to cut the run short and take the rest at a tempo effort after the recovery – but ended up running a half mile very fast followed by a slightly-less-than tempo effort for the remainder.
So it was not exactly what I planned but I did get in a very hard-effort run for 30 min. I'm very much looking forward to getting back into a structured plan at this point after what has essentially been three weeks of vacation / unstructured workouts.
Overall 4.50 miles in 30:02, 6:40 pace. Current training VDOT 52 (z4 – 6:38, z3 – 6:45, z2 – 7:02)
Warmup
- 6.5' @ 6:38
- 3.5' @ 6:42
"Workout"
1x 2 mile (4') – 6:14, recovery 7:41
1x 0.5 mile – 6:24, no recovery
1x 1 mile – 6:44
http://connect.garmin.com/activity/294953083
http://connect.garmin.com/activity/294850197
Overall 7:18 pace.