Done....legs were tired from yesterday and I felt it. Paces were good but they were work. Finished the hour up and had 7.5 miles to show for it. Run legs are coming back from almost a year off.
What a tough set of intervals. Weather here is over the top. We have a Gale warning. I'm not sure what constitutes a "Gale", but I think 50 mph winds are pretty darn close. During the first interval there was Rain, Sleet, Snow and 50 MPH wind. I feel like the mailman. I got all three intervals done and I negative split each. They were a bunch slower that earlier this week when there was no real weather. 6:49, 6:36 & 6:30.
@John - yup, that is the flowchart! I will do the planned Wed and Sunday, since the difference for me is more warm-up and cool-down on Sunday to get the mileage up. Wednesday - I always cut it close trying to get on the road by 0700 as is and adding more to my workout isn't realistic for me. I will keep the Tuesday run right after the bike and drop the Saturday run after the bike. Friday - supposed to be a repeat of Wednesday. Since I will not be doing any Sunday road races, I am thinking of using this as my LTHR run. So, what I get out of this "run focus" is a LTHR quality run on Friday in-lieu of a run after biking on Saturday.
@Edwin - you did splits like that in rain, sleet, snow and winds at 50mph? Yikes - that certainly stops my whining about the 70+ temps and 90% humidity. I remember some of my friends from Long Island going to SUNY Oswego and coming home from the holidays and telling me stories about losing their cars in the parking lot. They would park on ice, the winds would push them off somewhere, and when they went to find them in the dark at like 4PM, they couldn't find them. I thought it was a joke- guess not!
Getting a little long winded here, but wanted to post today's run. I did two things different leading into today's run that seemed to have made a difference: did the Saturday run on Friday (part of my run focus) and made it a point get a good night's rest.
2 X 1.6 (my standard course) @ Z4. Target 8:15/AVHR 152-164. My results were 8:13/mi @ 161 and the second I was feeling "spry" and pushed it at the end since it has been a long time since I felt good and did 8:00/mi @ 173. Total mileage was 7.3mi.
Hi all - just finally jumping into the NOV OS - had a very, very busy last two weeks preparing for our Annual Meeting (4500 attendees) and in Tampa for a week. Only did the bike test and 3 runs during this time. Did an HM today - following EN pacing guidelines and negative split each section (first 3, next 6, next 3) but couldn't pull off a negative split on the last mile (big uphill - ugh). This is the first time I've negative split a long race - a little slower than the goal pace of 9:55/mile that I was after but I'm pretty pleased given the lack of workouts over the past few weeks. Will get the workouts done this week and looking forward to including a HM this coming weekend as part of the Looking California Feeling MN/WI Team with Dawn Piburn!
Joe, those stories are true. I will post some winter pics soon. When i was at school, there was a rope up the middle of campus to hold on. Right now we have no power. Good thing tomorrow is as rest day. By the way, the splits were tough but it was still better than running on a treadmill. Death to treadmills!
Kim, am I interpreting the training pace to mean that at the 10:37/mile, the times listed are the estimated time it would take me run a half/full marathon, etc?
I still feel slow and sluggish, compared to everyone else here.
Warmed up for a mile, Did the intervals 16 and 19 seconds faster than Z4 (my Z4 is 7:35) and then accumulated miles a little slower than Z2 (my Z2 is 7:57)
Dawn- Don't try to compare yourself to others... Only a previous version of yourself. I'm one of the slower ones on the team but I know I've come a long way, so just focus on that. Its taken me like 3+ years to get a sub 30-min 5k, and who knows how much faster I'll get but I'm trying, that's for sure. No one will ever judge you on your times here.
RE: Paces... Here's mine cut and pasted from my Training Plan page:
These correspond only to what your training paces should be. So when I do my mile repeats on Sunday, I do them at about 9:47 then the "extra time" is done at 10:29 (Z2). In a perect world, I would be able to do a Half Marathon at Z3 pace, but that not the case. (Would be nice though!) So these are NOT predictors of race times, just training paces. You can always check out the Running w/ Pace ebook in the Wiki or review the Outseason info. This will become second nature soon, but I know for now it seems like a bit of a foreign language. (I think there may be some translations in the wiki somewhere too!)
Could not agree more with what Kim said above. Nicely put Ms. Dubord. I to am one of the slower folks like Kim, but have improved each year. When I post my results I never put my paces, as they are mine. All I need to share is if I hit my goal paces. Everyone is happy for each other when we succeed and are supportive when we do not, regardless of how fast we are. Welcome to the best damn team on earth.
Comments
What a tough set of intervals. Weather here is over the top. We have a Gale warning. I'm not sure what constitutes a "Gale", but I think 50 mph winds are pretty darn close. During the first interval there was Rain, Sleet, Snow and 50 MPH wind. I feel like the mailman. I got all three intervals done and I negative split each. They were a bunch slower that earlier this week when there was no real weather. 6:49, 6:36 & 6:30.
http://connect.garmin.com/activity/402651599
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Half+Marathon:+Modifying+the+OS+Plan
@Kim - here is where I found it, https://app.box.com/s/it9qcgfle46rqp8i0u0t, which I found from the 25 Oct EN e-mail titled, "November 2014 Outseason Update #1". I keep all this stuff. Also in wiki @ http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=OutSeason+Master+Page
@John - yup, that is the flowchart! I will do the planned Wed and Sunday, since the difference for me is more warm-up and cool-down on Sunday to get the mileage up. Wednesday - I always cut it close trying to get on the road by 0700 as is and adding more to my workout isn't realistic for me. I will keep the Tuesday run right after the bike and drop the Saturday run after the bike. Friday - supposed to be a repeat of Wednesday. Since I will not be doing any Sunday road races, I am thinking of using this as my LTHR run. So, what I get out of this "run focus" is a LTHR quality run on Friday in-lieu of a run after biking on Saturday.
@Edwin - you did splits like that in rain, sleet, snow and winds at 50mph? Yikes - that certainly stops my whining about the 70+ temps and 90% humidity. I remember some of my friends from Long Island going to SUNY Oswego and coming home from the holidays and telling me stories about losing their cars in the parking lot. They would park on ice, the winds would push them off somewhere, and when they went to find them in the dark at like 4PM, they couldn't find them. I thought it was a joke- guess not!
2 X 1.6 (my standard course) @ Z4. Target 8:15/AVHR 152-164. My results were 8:13/mi @ 161 and the second I was feeling "spry" and pushed it at the end since it has been a long time since I felt good and did 8:00/mi @ 173. Total mileage was 7.3mi.
Time to kick back and enjoy the day off tomorrow!
Will get the workouts done this week and looking forward to including a HM this coming weekend as part of the Looking California Feeling MN/WI Team with Dawn Piburn!
Kim, am I interpreting the training pace to mean that at the 10:37/mile, the times listed are the estimated time it would take me run a half/full marathon, etc?
I still feel slow and sluggish, compared to everyone else here.
Warmed up for a mile, Did the intervals 16 and 19 seconds faster than Z4 (my Z4 is 7:35) and then accumulated miles a little slower than Z2 (my Z2 is 7:57)
Interval 1 : 7:16
Interval 2 : 7:19
Week 2 is in the books
RE: Paces... Here's mine cut and pasted from my Training Plan page:
Run Zones
Z1: 0 - 108 Z1/LRP: 12:04
Z2: 108 - 115 Z2/MP: 10:29
Z3: 123 - 131 Z3/HMP: 10:12
Z4: 146 - 154 Z4/TP: 9:47
Z5: 169 - 185 Z5/IP: 9:22
These correspond only to what your training paces should be. So when I do my mile repeats on Sunday, I do them at about 9:47 then the "extra time" is done at 10:29 (Z2). In a perect world, I would be able to do a Half Marathon at Z3 pace, but that not the case. (Would be nice though!) So these are NOT predictors of race times, just training paces. You can always check out the Running w/ Pace ebook in the Wiki or review the Outseason info. This will become second nature soon, but I know for now it seems like a bit of a foreign language. (I think there may be some translations in the wiki somewhere too!)
Run Zones
Z1/LRP: 5:33
Z2/MP: 4:37
Z3/HMP: 4:24
Z4/TP: 4:27
Z5/IP: 4:05
I better contact Patrick and figure this out. Thanks again for your help!!
Chatted with Patrick online, got it figured out - had to go through Attackpoint to figure it out. It's all good now!