Got the run done and it went well. I have a half mary in two weeks as well, but I am not lengthening anything. I ran a half mary 3 weeks ago on 10km runs, so I will do the same on this one. Paces felt good, actually really. Followed the run up with 45 min weights and 15 min stretching.
Got my long run in today, and totally overdid it. Now that i'm back on the couch, wondering if I botched the test more than i thought (29:22 5k), or if i just let myself go too fast today. My zone 4 is 10:02, but i ended up doing my 2x800 wayyy too fast (8:20 and 8:30 pace). My 1x1 i ended up doing as 2x1 (2') and they were on target (10:02 and 10:42 - there was a bit more climbing on my 2nd interval)
Didn't test this week because i have a 5k race coming up in 2 weeks and feel like my current training zones are pretty close. Got the sunday TP runs in, although i overcooked the repeat by about 20 seconds each. But...I didn't feel like i was pushing overly hard. Could there be a new Vdot in my future? We'll see in a couple weeks.
@Brad - That's the curse of improvement - It gets harder and harder to live up to the new numbers Stick with your new zones and they will get easier over time. Nice work!
Sunday run done as a steady pace. 6 miles in 45 minutes. Felt decent, but I can tell its the beginning of the OS. Little too much weight around the middle and not enough run consistency over the last few weeks. Will take a few Sunday's to get into the groove.
@ Steve - I think my workout paces compared to last week's test are off a little as well. Patrick has a great podcast on that on the week# 2 training plan.
Today's run workout was 2 X 1mi (2') @Z4. My Z4 target was 8:30/mi @ AVHR of 152-164. I felt a bit sore from yesteray's bike/run on the warm-up and then did:
1st mi @ 7:59, AVHR - 152: 2nd mi @7:40, AVHR 164. Since today was 48 degrees instead of my run test last week at 78 degrees, I think the paces today were accurate based on the perceived effort and HR. So, things are already looking up for my next test!
I did the out and back run yesterday before the bike workout. It took a bit for me to get into Z2, but once I did the rest of the workout went very smoothly.
As for today, I went running when it was definitely dark thirty out (and freaking cold since I did not pack as much as I should have), but I got in my 2 miles at Z4 with no issues and tacked on a few more to get a flat 10 in today. Felt good. On to week 2!
since I missed the 5k test on Wednesday (Go SOX!!), I substituted it today. Overall it went much better than I ever thought as I'm just trying to get back into running. Very pleased with this starting place given the lack of running and feel that this will be a good build for me if I can be consistent.
I got my run in today and hit my paces without any issues. Philly marathon is coming up in mid November and I got in my final long run last weekend. Looking forward to week 2.
Comments
Got my long run in today, and totally overdid it. Now that i'm back on the couch, wondering if I botched the test more than i thought (29:22 5k), or if i just let myself go too fast today. My zone 4 is 10:02, but i ended up doing my 2x800 wayyy too fast (8:20 and 8:30 pace). My 1x1 i ended up doing as 2x1 (2') and they were on target (10:02 and 10:42 - there was a bit more climbing on my 2nd interval)
http://connect.garmin.com/activity/399463827
Didn't test this week because i have a 5k race coming up in 2 weeks and feel like my current training zones are pretty close. Got the sunday TP runs in, although i overcooked the repeat by about 20 seconds each. But...I didn't feel like i was pushing overly hard. Could there be a new Vdot in my future? We'll see in a couple weeks.
@Brad - That's the curse of improvement - It gets harder and harder to live up to the new numbers
Stick with your new zones and they will get easier over time. Nice work!
Today's run workout was 2 X 1mi (2') @Z4. My Z4 target was 8:30/mi @ AVHR of 152-164. I felt a bit sore from yesteray's bike/run on the warm-up and then did:
1st mi @ 7:59, AVHR - 152: 2nd mi @7:40, AVHR 164. Since today was 48 degrees instead of my run test last week at 78 degrees, I think the paces today were accurate based on the perceived effort and HR. So, things are already looking up for my next test!
As for today, I went running when it was definitely dark thirty out (and freaking cold since I did not pack as much as I should have), but I got in my 2 miles at Z4 with no issues and tacked on a few more to get a flat 10 in today. Felt good. On to week 2!
I kept trying to get out of Zone 4 and could not. Went too fast. Ended up with 10.2 miles. I need to work on slowing down and getting into Zone 2. http://www.trainingpeaks.com/av/DKBYKXQ4FQAZVAWIRPFYK6O2AA
Made it an 8.6 mile run as follows:
-2 mile Z2 warm up
-1 mile 6:50
2 min recover slower
-1 mile 6:59
- Rest at Z2+25 sec per mile
http://connect.garmin.com/splits/399596345
Happy to have done all WOs in W1 !