One caution about using lap pace is that as the length of the lap gets longer, you lose immediate feedback toward the end of the run about your pacing. This could lead to running above your target levels for longer than you intended. It's not such a big deal for a short interval, but if you don't switch this after the OS when you start your training for long course, it may come back to bite you. For example, if you want to run 7:30's and look at your watch 2' into a 1 mile interval and see 7:40, then you need to run at 7:20 for 2' just to get back to your target pace. Since you can't see your actual pace, you may end up running 7:15's or 7:25's for various time segments which potentially turns your run from a TP run into an IP run. We've had this similar discussion regarding lap NP or lap ave watts. By using this method, you risk burning some matches when you don't intend to, which could haunt you later on. There is something to be said for real time pacing and watts (although with watts you can smooth them a little with the 3 second smoothing option).
I did two run training sessions this week so far. Both of about one hour length. Since I am running with some local guys I did not keep to the suggested run program, but the workouts were great anyway: lots of running technique in the first session, and a hill climbing run in the second session.
I will stick to the plan for the weekend sessions though
I haven't been able to post until now this week with working kicking into full gear. I had to slide this week back a day and did the 2x1.5 miles at Z4 yesterday. I way overachieved on both and will have to ramp that down. I have been trying to coordinate my breathing with my strides as it has helped me overall, but to get the pacing right for this it made it too hot. It felt good, but I know that will cause issues down the road. I tacked on some light running after for a total of 6 miles in about 45 min. Felt really good.
I re-read the OS guidance "2014 OS Modification" and have decided to move to the run focus, since that is my limiter by far. So, it will mean Sunday, Wed, Friday runs with a brick only on Tuesday.
So today, I ran the 40' I would normally run tomorrow as a LTHR run. I hit my target for AVHR and speed, so it was a success. Something has gotta give! Swam after work and did 20 X 100 with IM/Kick as recovery.
Time to kick back and get set up for tomorrow's bike workout!
I got up early this morning to do the out back run. As with last week, it took me a bit to get into Z2, but once I did, the run went well. The legs felt a bit tired with the reshuffling of the week, but all good. I hit the paces and am looking forward to a longer run tomorrow. Have a great day all!
@Joe I'm curious how you came to the decision to implement a run focus. I've been pondering the need for a bike focus. What constitutes the need for a bike or run focus? Perhaps we could define it as some sort of FTP:vDOT ratio.
Ran alone the bay in San Diego this morning. Didn't have my gps but assuming about 5 miles at Z2. My hamstring has been barking at me the past few days so I was happy it actually felt better as the run progressed. Going to be doing all running for the next week in the lovely California weather while I'm out of town for conference + vacation. Love running in new places!
Another full Saturday. My youngest son left for a youth group weekend in the adirondacks this morning. After the grand confusion of getting everything ready for him and dropping him off, we went to visit my father. Just had his hip replaced. Then i got the run done before the bike. The run was great. The bike was really tough. 50 minute out at z2 and back at z3. Then onto the bike for 2/12@100% and had only enough time for 15 minutes @ 80-85% done!
My 30 minute run was better today. Z2 is 8:35 and I was at 8:30. Z3 is 8:17 and I was a little fast. My overall average pace for the 30 minutes was 8:17. Getting closer. Looking forward to tomorrows run!
Tidy'd up a nice morning...after a solid 1:15 on the trainer...put in a nice 45 min. Z2/Z3 ...after a slow start to the week...the last three days felt great....looking forward to tommorrows long run.
@Joe I'm curious how you came to the decision to implement a run focus. I've been pondering the need for a bike focus. What constitutes the need for a bike or run focus? Perhaps we could define it as some sort of FTP:vDOT ratio.
@Brent - I came up with the run focus because it is certainly my limiter. If I hammer out a Tuesday bike workout and then run 4 miles, I average about 9:00/mi which is my Z2/3 range. Then, on Friday, with no bike before hand, I just head out the door and run the same course at LTHR, I run it in 8:29/mi instead of the 8:00/mi that I should be running. So, whatever I am doing, it isn't working. Hence, the run focus. It might work - this is the time to try.
2 hours on the trainer this morning at a friend's studio - first hour was warm up, small ring in front, down 3 in the back. Second hour was sprints w/big ring in front, 3-10 in the back, tried to keep 90 cadence. Really tough, but gutted it out. Got home, then attempted the run. Nothing left in the tank. Same problem last night - run about 1/2 mile or so, anywhere from a 9:40 - 11:20/mile pace, then just...ankles/knees/hips just freaking hurt. Walked 30 steps then started running again. I have no idea if its the wind/cold combo, but I can't use this as an excuse. I wonder if this is too much at once on the trainer, and it's affecting my run.
How am I going to succesfully run a half-Mary 2 weeks from today?
@Dawn - sure you will do your HM! Just know the pace you are able run and hold on to it ... and for god's sake DO NOT overpace at the beginning!!! (Offtopic: I love the color of your Wingspan!)
@Elizabeth - pretty sure you are in the wrong thread but a good work does always deserve a BOOM no matter if it's in correct place or not
My long-run of the week was pretty solid! Slightly overachieved both Z4 intervals @ IFs of 1.06/1.05 but that's ok as I'm in preparation for a HM in one week Extended the run up to 18km where I added another mile of Z4 at the end to have a strong finish.
Total Time: 1:16:52 Distance: 18.17 km rTSS: 134 (0.97) NGP: 04:08 min/km Avg Pace: 4:14 min/km
I got up early this morning before the sun (my preferred run time it appears) and banged out the 2x1.5 at z4. I was more than a bit hot again this time which is making me question whether I am overachieving or if I didn't test very well, which I kinda thought might have been the case. The next couple of weeks should tell the story and I plan to be extra careful. I tacked on extra z2 time, total of 1:15, 10.25 miles. All in all, a successful cage match! Bring on the rest. Have a good one everyone!
Sundays run done. Banged it out on the treadmill at the hotel. Not too many people there at 4:30 am on a Sunday. Feeling better about these zone 4 repeats.
Argh, frustrated! I was looking forward to another run in the San Diego sunshine, but my hamstring wasn't having it. Ouch! It's been whispering to me for a few days but today was full out yelling. Ok body, I will listen to you. Sucks because I'm out I town so I can't bike or swim instead.
Joe- I may have missed a post of 2 but is there an official "Run Focus OS" or are you hacking?
Words you will seldom hear me say "Today's run was awesome!"
WKO as written: 2 x 1 mi Z4 (9:47) then Z2 (10:29).
Ran the course of the Manchester Road Race (Thanksgiving Day race of about 15k people!) with my wife and a friend. It is 4.7 mi with about a 1.5 mile uphill, then of course corresponding downhill. That made the pacing target a bit complicated so I used HR as well to have some sort of gauge.
Super happy with that. In the past, after doing Z4 stuff, I've struggled to even hit Z2 but today it felt easy. Wife did great too! (Very proud coach here!)
Had to switch Saturday and Sunday workouts because of a race I had today. Good workout yesterday (long run). Did a 5K this morning, and PR'd!! Was excited to see my numbers change again. Getting ready to hit the bike soon. (I know the run was supposed to be slow and steady but I had planned to do this race for a while). Work works right? Great work everyone! Enjoy the day! (it's beautiful here in CT!)
P.S. Does this mean I should update my training zones? This new 5K time would change my vDOT.
The legs were tired and I still got it done. A little fast on my 2 x 1 mile at Z2. 7:54 instead of 8:02. The rest was almost at Z4. 7:38's instead of 7:35. Good enough for 10.2 miles. Week 2 complete. 12 to go.
@Joe: Are you doing the run focus that has the geeky flow chart Coach P created? If so, wanna join forces and do it together? Make each other accountable? I need it and I think I may be ready to start ramping my running based on how good I feel after this mornings 65' run. Lemme know.
As for my run this morning . . . . 65' on the dreadmill and completed my longest run in over 2 years! Totally slow Z.25 pace. Yes, that is Z POINT 25 pace. My knee is holding up well with my recent frequency running. The softer treadmill platform is also helping my knee, I think. May try to do at least one run on the pavement next week.
Totally geeked out and watched Windows Weekly netcast during my run. The speakers in my new dreadmill work really, really well.
Ran on tired legs today. 10 minute warm up run avg pace 11:16/mile. Yes, 11:16 - I'm not a Gazelle, yet. Hit the two sprints way too hard, couldn't maintain the pace (9:16 and 8:52). Decided to bag the miler, and just run a 5K. Another day of strong winds from the south, but managed to run it in 33:21, for an 10:37/mile, which is already an improvement from my test pace from a week or so ago.
I'm still not clear on what pace I should be aiming for - any help would be appreciated.
Comments
Hi everybody,
It is good to see that everybody enjoys week 2
I did two run training sessions this week so far. Both of about one hour length. Since I am running with some local guys I did not keep to the suggested run program, but the workouts were great anyway: lots of running technique in the first session, and a hill climbing run in the second session.
I will stick to the plan for the weekend sessions though
bring it on
So today, I ran the 40' I would normally run tomorrow as a LTHR run. I hit my target for AVHR and speed, so it was a success. Something has gotta give! Swam after work and did 20 X 100 with IM/Kick as recovery.
Time to kick back and get set up for tomorrow's bike workout!
My 30 minute run was better today. Z2 is 8:35 and I was at 8:30. Z3 is 8:17 and I was a little fast. My overall average pace for the 30 minutes was 8:17. Getting closer. Looking forward to tomorrows run!
Tidy'd up a nice morning...after a solid 1:15 on the trainer...put in a nice 45 min. Z2/Z3 ...after a slow start to the week...the last three days felt great....looking forward to tommorrows long run.
@Brent - I came up with the run focus because it is certainly my limiter. If I hammer out a Tuesday bike workout and then run 4 miles, I average about 9:00/mi which is my Z2/3 range. Then, on Friday, with no bike before hand, I just head out the door and run the same course at LTHR, I run it in 8:29/mi instead of the 8:00/mi that I should be running. So, whatever I am doing, it isn't working. Hence, the run focus. It might work - this is the time to try.
2 hours on the trainer this morning at a friend's studio - first hour was warm up, small ring in front, down 3 in the back. Second hour was sprints w/big ring in front, 3-10 in the back, tried to keep 90 cadence. Really tough, but gutted it out. Got home, then attempted the run. Nothing left in the tank. Same problem last night - run about 1/2 mile or so, anywhere from a 9:40 - 11:20/mile pace, then just...ankles/knees/hips just freaking hurt. Walked 30 steps then started running again. I have no idea if its the wind/cold combo, but I can't use this as an excuse. I wonder if this is too much at once on the trainer, and it's affecting my run.
How am I going to succesfully run a half-Mary 2 weeks from today?
I had 2x8 / 3 rest, 2x12 / 2 rest.
I don't have a power meter, do have cadence and speed. I was .1 slower than Thursday.
I am making an effort to get on the foam roller after each workout.
Buena sera tutti!
@Elizabeth - pretty sure you are in the wrong thread but a good work does always deserve a BOOM no matter if it's in correct place or not
My long-run of the week was pretty solid!
Slightly overachieved both Z4 intervals @ IFs of 1.06/1.05 but that's ok as I'm in preparation for a HM in one week
Extended the run up to 18km where I added another mile of Z4 at the end to have a strong finish.
Total Time: 1:16:52
Distance: 18.17 km
rTSS: 134 (0.97)
NGP: 04:08 min/km
Avg Pace: 4:14 min/km
http://tpks.ws/kG9I
Off for my run, sunny, finally calm and a balmy 36F!
Words you will seldom hear me say "Today's run was awesome!"
WKO as written: 2 x 1 mi Z4 (9:47) then Z2 (10:29).
Ran the course of the Manchester Road Race (Thanksgiving Day race of about 15k people!) with my wife and a friend. It is 4.7 mi with about a 1.5 mile uphill, then of course corresponding downhill. That made the pacing target a bit complicated so I used HR as well to have some sort of gauge.
Mile 1- 9:34 (flat), avg HR 161
Mile 2- 11:09 (200ft gain), avg HR 167
Mile 3- 9:53 (140ft elev. loss), avg HR 161
Mile 4- 10:07 (flat) avg HR 163
Last .7 mi: 9:54 pace, (fairly flat, -40ft loss) avg HR 163
Super happy with that. In the past, after doing Z4 stuff, I've struggled to even hit Z2 but today it felt easy. Wife did great too! (Very proud coach here!)
http://connect.garmin.com/activity/402447851
Enjoy the day!
Had to switch Saturday and Sunday workouts because of a race I had today. Good workout yesterday (long run). Did a 5K this morning, and PR'd!! Was excited to see my numbers change again. Getting ready to hit the bike soon. (I know the run was supposed to be slow and steady but I had planned to do this race for a while). Work works right? Great work everyone! Enjoy the day! (it's beautiful here in CT!)
P.S. Does this mean I should update my training zones? This new 5K time would change my vDOT.
@Joe: Are you doing the run focus that has the geeky flow chart Coach P created? If so, wanna join forces and do it together? Make each other accountable? I need it and I think I may be ready to start ramping my running based on how good I feel after this mornings 65' run. Lemme know.
As for my run this morning . . . . 65' on the dreadmill and completed my longest run in over 2 years! Totally slow Z.25 pace. Yes, that is Z POINT 25 pace.
My knee is holding up well with my recent frequency running. The softer treadmill platform is also helping my knee, I think. May try to do at least one run on the pavement next week.
Totally geeked out and watched Windows Weekly netcast during my run. The speakers in my new dreadmill work really, really well.
Ran on tired legs today. 10 minute warm up run avg pace 11:16/mile. Yes, 11:16 - I'm not a Gazelle, yet. Hit the two sprints way too hard, couldn't maintain the pace (9:16 and 8:52). Decided to bag the miler, and just run a 5K. Another day of strong winds from the south, but managed to run it in 33:21, for an 10:37/mile, which is already an improvement from my test pace from a week or so ago.
I'm still not clear on what pace I should be aiming for - any help would be appreciated.
Indian buffet for lunch, now a nap!
9.25miles @ 7:40 avg. with a nice mile long 3% climb in the middle...gorgeous autumn weather...felt like a runner today.
http://connect.garmin.com/activity/402363052http://www.trainingpeaks.com/av/L6DIDQCDUUXGM6QSICBX5WQOCQ