NOS 2014 Week 4, Run Workouts
As you review the scheduled runs for this week, it will resemble the runs during week #2. The Tuesday brick run is a bit shorter and the rest intervals on Wednesday and Sunday are a 1' longer, but it should give everyone a chance to see what fitness gains you have made in just two short weeks. 
If you don't see gains, then this is a good time to review your rest plans to see if your body is absorbing the work or breaking down. Remember Coach Patrick's video/podcast from last week? 
This week's Podcast has Coach Rich talking about swimming in the OS. He makes a point to say if you do swim, do it on Monday and/or Friday and do not sacrifice rest. 
Great work everyone! 
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Dark, Windy, 32. Not as fun as I had hoped. Got it done though. 4 strides done. Ran for 29 minutes. Sleep time.
I woke up, fell out of bed, and dragged a comb across my head...
Well not really since I don't have much hair anymore, it was dark, and I was going out for a run. Who cares about what my hair looks like. I did get dressed and went out for a 25 minute run. I did 2.82 miles at a 8:49 pace including the 4Xstrides. It was a beautiful morning. A cold front went through during the night and the sky was crystal clear with a few wispy clouds which were playing tag with the full moon. Orion and Sirius, the dog star, were shining brightly in the southern sky. It was a great morning to be out for a run. Luckily it was an easy run and I got to enjoy the scenery a little more than normal.
Cheers.
3 miles in 25:37, got the strides in, nice!
Startled lots of deer...I did not know that after 11 PM they practically take over the village !
http://connect.garmin.com/activity/406542299
The Wed. run went well. 3 x 1 miles in at Z4 and for the rest of the hour was between Z2 and Z3. 7.19 miles in 59:12.
I missed reporting yesterday, but I did my 25 minute stride/z1 run on Monday since I have had trouble squeezing it in on Tuesday. I did it Monday night since I thought it would be close enough timewise. It went with nothing to report. Today I did the 2x1.5, a bit hot but I tried to dial it back since I have been way hot most weeks so far. The run felt much better on the back half than the front, but was good overall. Cage match done today, now time to work and get ready for the 2 minutes tomorrow!
Today I worked out as prescribed by the plan - 2x1.5mi @ NEW TP based on sundays new PR (basically about 5sec/km faster than before)
Hit both intervals at IF 1.00/1.03 ... I'm happy
BTW - I used my brand new Asics Gel-Lyte33 I ... felt very good and is a pretty lightweight trainer
http://tpks.ws/dz1z
Just finished the Thursday beginner 60 min run: nailed my 2.5 miles at Z4 and had a nice overall pace at 9:34 over 6.2 miles.
A beautiful sunny 40º Seattle morning along Lake Union and the Interurban Ship Canal.
http://app.strava.com/activities/96184024
I'm definitely improving and predict my 2nd test run will be faster. My Z4 is 8:22. this morning I went 8:09, 8:08, 8:04. last week I was about :20-:25 slower on each mile and my HR was slightly higher then.
@Mark - a faint bell of a Beatles song is drifting in...Nice picture in my mind of your run. Very cool
@Brad - yup. That is the same protocol I use for those days. Right off the bike at Z2. I tend to use perceived effort first, HR second, and then if those two are good, I do the Z2 pace.
@Edwin - love the chart. Someday I'll figure out how to post mine on the bike thread. I'm sure it is easy if I just spent the time trying to figure it out!
@Richard - sounds like a great venue to run. I also noticed your race list for 2014 and that your 1st triathlon was in 11/20/2012. You won't be a beginner for long or a "Not-so-newbie" either.
Nice return on my efforts these last two weeks! The 2 X 1.5mi was at an average pace two weeks ago at 8:30/mi and today at basically the same AVHR it was at 8:28/mi for the first and 8:02/mi for the second for an ave of 8:15/mi.
Did a 40' aquajog during lunch to help recover. If nothing else, it stops me from being tempted by all the lunch options I see and I can keep the body composition good before the holidays start!
Great Job everyone!!! Very inspirational to see all the awesome reports!
Started my run tonight after a long day...did not go exactly as planned but did get the main set done (and a little faster than I thought!)
Continuing to go through training and as to be expected, everyday is different. I read an great article about how writing about your training can have a positive impact on your performance. Starting today, I'm reporting everyday!
"Belief is the absence of Negativity"
All 3 intervals at Z4 and average pace for the run faster than z3.
Ran by feel ( only got indication of completed mile) rather than constant focus on GPS.
Felt good and the rest between intervals was less than a couple of minutes.
Keep the good posts coming!
-1 mile warmup
-2x1.5 miles (7:03 & 6:59) my Z4 is 7:25 and Z5 7:02...so did Z5 instead of Z4
-5 min rest in between and after 2nd interval
-Then added 2.6 miles at Z2
total run 7.7 miles in 60 min
cold but happy
1.5 mile WU getting there then 3x1600 (400). Goal pace was 7:14 for 1600m, paced by 400 splits, recorded 800 splits
3:44 - 3:37 (7:21)
3:39 - 3:34 (7:13)
3:37 - 3:35 (7:12)
1.5 mile WD going home
63 minutes total for 7.6 miles.
Beautiful night for running! It was awesome!