NOS 2014 Week 2, Run Workouts
Welcome to week #2! This is were we begin to build your threshold with run distances up to 1.5mi. 
Be sure to watch the video or listen to the podcast from Patrick on running for this week. It is to the right when you look at your training plan week #2. In this, Patrick talks about how to adjust your training plan if the paces seem to easy. Be sure to avoid overtraining this early in the OS, the next run test is 7 weeks away. 
Although Rich's podcast is for bike paces, if you are a HR athlete in the OS, he gives some really good advice for RPE vs. HR that we can use for running as well. 
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Got my run in first today. 35 min along the banks of the Danube in Vienna. Held an easy pace while checking out the city's beautiful buildings (think a cross between Berlin & Paris) and interesting graffiti covering most of the walls along the river. Finished off with the 3 strides at ~5k pace.
Going to do my bike session this evening at the hotel in London -- will need to use HR, so hopefully there's a decent bike in the fitness center.
Broke away at lunch for a quick 3.5 in 28. Back to work!
My brick run this evening was in the dark and cold by headlamp. Loved it. Sweat from the bike ride hitting that nice cold air kept me from over heating.3.38 miles a little faster than goal pace, and closer than I had been to goal on Sunday. Improvement.
ran thru Hyde Park and the first interval was along the shore of the Serpentine (they have a nice OWS swimming facility -- maybe next time) and the second was along Park Lane -- lots of positive energy in London today! looking forward to everyone's reports -- go get 'em!
mile1: TP - 5"
feeling groovy, reduced rest interval from 2' down to 1'
mile 2: TP - 3"
Doing my best to space these workouts an even 24 hrs apart from each other. Seems to be helping recovery so far.
45' run done. No intervals as I am still ramping my running and assessing my left knee. Used my new Nordictrack treadmill and watched MacBreak Weekly. Ya, I am a geek.
Here you can review the stuff -> http://tpks.ws/FGFb <- nothing special but a solid strong workout with really good FORM!
Harder than expected. Got it done though.
http://tpks.ws/Ss9d
@Mark - I have a 2 year old Nordictrack Commercial treadmill that is great. It has a touch screen display with the integrated ifit where you can load in a run course via google maps and then you can "run" the course. It has the higher power motor and bigger deck.
That's some crazy spider running there.
@Brenda - 4 AM? Impressive. Carl Noftger (sp?) last year in the OS used to go out at like 2-3 AM. Don't know how you get the sleep in. I need some more discipline in that area obviously since morning workouts are the only ones I can count on.
@ Steve - Charlotte? I did the NCTS Set-up series from 06-08 there and lived in Harrisburg. My daughter lives in Concord now - what a great triathlon community!
Workout - 2 X 1.5mi; target time was 8:30/mi and did 8:41 and 8:19. Probably could've pushed a bit harder, but I have 13 more weeks and this'll do!~
Had to sneak out of work this afternoon to get in today's Z4 repeats. The price we pay for greatness
Off to bed now before getting up at 5:10 for VO2 intervals on the bike. Can't wait for friday!
I tend to always go faster in MS1 and a little slower in MS2. The fact it was dark, wet and windy in Central Ohio did not help!
My TP is 7:25 and I did (for each 1.5 mile interval..):
MS1 : 7:16 pace
MS2 : 7:38 pace
Have to pace better
Run was 52 mins and 6.2 miles (most of the rest was Z1 LRP)
1 mile warm up
2x800 - pretty consistent!
1x1600 - fought hard for this one!
1 mile warm down
I am surprised at how I tired I was! On to the bike tomorrow.
Have a great rest of the evening!
1.5 mile warmup getting to the HS track (dark no lights)
supposed to be 2x1600(400) but wasn't ready to go home so a did another, oops!
7:22, 7:25, 7:13
1.5 mile warm down going home.
Also did 2000m on the rower
It ended up being 4x800 due to a traffic light on my 1 mile interval. First run in the dark this year. Felt hardcore, being out in the dark, cold and wet of a November night in Oregon!
I do all my repeats on a track and have only 1 metric I look at >> Lap Time. I turn off Auto Lap so I can get accurate splits and only look at my time at 400 intervals. I find it really helps dial in RPE + Cadence = Pace.
For open road running I try to avoid looking at Lap Pace until I am at least 0.25 into the mile, often not until 0.5 (I set it to vibrate every 0.5 along with Auto Lap = 1.0).