Ran on Wednesday evening while on a business trip to Detroit. On the hotel treadmill…as many of you know I'm NOT a treadmill runner!
To make it interesting I did a 6' warmup then 5x3'(2') at a very hard effort, ratcheting up the speed by 0.1 mph with each interval…the first 3' was at 9.3mph (6:22 pace) with each just slightly faster so that the last one was 9.7mph (6:11 pace). I did the 2' recoveries as 1' at 8:00 pace then the next 1' at 7:30 pace. All the speed changes kept the workout interesting enough that the time few by and it didn't seem like such a slog. The footpod appeared quite well calibrated too. http://connect.garmin.com/activity/412640744.
I was planning to run last night when I got home but I was tired and, hey, it's only the "pre-season".
@Matt ... Thats my strategy, too. During wup, I increase by 0.1 each minute. During intervals longer than yours, I increase the speed by 0.1 each quarter mile, and maybe more often the last interval. The strategy even works for longer tempo efforts, the constant switching up and down is much easier to tolerate, keeps my mind a bit more into it, and is probably better for us, than a constant speed. Playing with elevation is another tool.
I don't do a lot of treadmill running, even though I have a nice one right next to my bike setup in the basement. But when I do, I do a lot of that same thing...ticking up the pace every X minutes or 0.Y miles. Definitely cuts the tedium.
Having trouble settling in on a plan before the starting JOS. I guess that's the idea. Anyway, I've been just hacking some from GF, Run Durability & even NOS. My interest is in getting faster at 5Ks so I've added specific 5K training in there too. @Matt 6 min/mi is just a fond memory of a younger self. I'm doing some heavy traveling the next two weeks with a trip to Portland next week and then to Pune, India the following week. I see some treadmill wko's in my future at these locations and I like the .1 mph bump idea.
@ Kori, it depends. The other day I actually stayed at the Westin DTW. Sometimes the Townsend or Henry depending on where I need to be. My company's Detroit office is in Troy although when I go to Detroit I'm usually meeting with clients and not in my office.
I love it that we have 37 posts already for this week. People are getting PSYCHED for the OS. I was at home supervising sleeping children tonight while my wife was (and still is) at dinner with some friends, so invited my dad over and we did a 60' trainer ride with MS of 3x8'(2)@z4. We learned that watching hockey is a great way to pass time on the trainer...not a lot of stoppages in play and a LOT fewer commercial breaks compared to any other professional sports.
In any case, it was a strong ride, 60' @ IF 0.941, with 8' intervals of IF 1.068, 1.065, 1.074. Then 12' remainder time at the end ridden as 4'@0.888 then 8'@0.970.
@Matt ... solid ride indeed... more V02 than FTP ..... dont think you lost anything focussing on your run!
Wrapped up my tests this week with a local 5k in 20:21..... a far cry from my PR of 19:35 last April.... wow do I hate the 5k..... Anyway , have some good base numbers to go off beginning OS in another week!
Finished the week out with my 2.5 hour GF bike. Boys and girls, these are no joke. I think coach added more suffering or maybe I just never tried these before. I mean 2x15" @Z4 followed by 6x1.5" @Z5 then an hour at Z3. I gotta lose this belly so I can breathe.
@ Tim - I hereby revoke your membership in the 50/50 club (age and VDOT both over 50). Seriously, that's only a 4% drop, compared to my 9% FTP drop, you're doing great.
I'm still ramping up this week, in part because I'm working 60 hours Wed-Mon (don't worry, I'm sleeping 24 of those hours!), in part because the pool was closed for ten days, and in part because I want to be fresh when the OS starts
Today, I ran 30 minutes in 28F air - anything below 45 or so is COLD for us. I found I went slower with a higher heart rate than usual. I don't know if it's the extra weight of all the clothes I have to wear (doubt it), or the extra work by poor heart has to do keeping blood in my skin to *try* (didn't succeed) and stay warm. Then in the PM, it's on the TRainer for 90 minutes, emphasis on steady state work.
Did 12 miles running this morning with a few local people. Very easy pace for the first 9 miles then dropped to MP for the last 3 miles. It was VERY COLD...Al, no complaining about 28 degrees...this morning on the Chicago lakefront it was 9 degrees plus a 10mph NNW wind making it "feel like" -3. Man, those first 3 miles were brutal. But then I felt warmed up and it was much better for the rest of the run. http://connect.garmin.com/activity/413145621
Friday, it was 0 degrees outside (not wind chill...), and I was time constrained, so since I was supposed to do a couple of TP miles, I bailed on running outside and ran at the indoor track. Ironically, my time constraint came from how well my triathlon talk went. :-)
Anyway, it boiled down to about 40 minutes of running. This inside/outside business is messing with my RPE. (Ankles were sorer after the last cold run, too, but that's another matter.) I ended up running the first mile too fast (6:11), so I made the on the spot decision to just turn it into 2 x VO2 miles instead and take a longer break between. Second mile as 6:09. http://connect.garmin.com/activity/413151134
Today (Saturday) I biked for 90 minutes. I've estimated my FTP at 225 for now (by RPE), though I haven't done a formal test. Bike was 3 x 8' at 224, 225, 231. Then 3 10 minute segments of 189, 196, 197 (85% = 191) http://connect.garmin.com/splits/413151158 A quick 15 minute transition run on the treadmill followed. The run felt really good. I quit because it was time, but I felt like I could go on indefinitely. :-)
I am trying to be a good boy and fuel anything longer than an hour, so two bottles of gatorade on the bike today. It was a good workout, but we'll see how well I do. I've got about 10 lbs to lose before spring to be happy.
Blowing snow and 8f with wind chill moved me indoors to the dreadmill today. I know. I know. Ironweenie.
But! Got my full 80 min run in with all sets done above current (past?) Vdot: 11mi in 1:20 with 14' @ z3 (6:58), 3x1mi @ z4 (6:37). Its been a good week of running with no swimming and no cycling. I was supposed to ride the trainer on Thursday, but spent the evening (Finally!) decommissioning my Tri-Bike race setup from IMAZ, and putting on the trainer tires. Little sad to see the disks and race tires hanging up on the wall, and the bike back on the trainer. Tomorrow is supposed to be 2hr ride with lots of 80-85% work, but its going to be in the garage with temps in the high 30's, so we'll see just how long I can gut it out for my first long trainer ride (I've watched all the Walking dead episodes, but maybe I'll look for a hockey game online.)
Ran this morning. Back-to-back run days for the first time in a long time! I had some summer training partners going out and I ate a massive porterhouse steak last night so figured it would be good to get out even if I did 12 miles yesterday. So I went out nice and easy and ran 70' today, ended up just short of 10 miles, 7:11/mi average. Kept it conversational and caught up with some folks I hadn't seen in a long time. Good stuff! I might even hop on the bike tonight in front of the football game too. http://connect.garmin.com/activity/413562870
week 1 of RD done....4 runs, 1 bike, 2x core....all wko's were z1/z2 steady....this a.m. run was outside @ 15F but felt good...next week will add some z4 stuff....
Sleep quality has been crap this week....which has led to motivation being LOooooowwww. Took both Friday and Saturday *OFF*. After 10+ hours of sleep last night, I am feeling moderately OK.
The weekend run was a 9-miler after warmup. Given that the temps were in the 40's (low for this kid) with a nice mist, I seriously didn't want to get outside and get it done. But, my wife's "encouragement" was enough to make it happen.
1st three miles at Goal Pace +30" went smooth enough. Middle three at goal were OK, except for the stretch into the wind where I ended up at GP+10". And then the last 3 at better than GP pretty much sucked. But I got them done and was able to finish strong.
Much to my annoyance, I had a late/tired Saturday, and then after sleeping in a bit this morning, a change in day plans cut short my run window. The good thing was that everything I was supposed to do was fun, so I won't complain too hard...but it annoys me to have a short long run.
It was snowing all day today, so I ran indoors. I'm not afraid of the snow; I'm afraid of the ice that people make with the sweepers...
4 mi easy/warmup (about half an hour) and then picked up the pace to roughly MP for the remaining 5.6 mi. Mile 5 7:16, Miles 68 7:06, Mile 9 6:56, last 0.66 at 6:34. http://connect.garmin.com/activity/413843733 Two quick stops at water fountains to wash down a gel. at miles 4 and 8. Felt good.
Post IMAZ and pre OS...week 1...absolutely nothing!!! Last 2 weeks have been completely unstructured, but have now loaded up 4 weeks worth of the Run Durability Plan to get me to the Jan OS. Put the bikes on the trainers and set up in the PAIN CAVE today!
Comments
To make it interesting I did a 6' warmup then 5x3'(2') at a very hard effort, ratcheting up the speed by 0.1 mph with each interval…the first 3' was at 9.3mph (6:22 pace) with each just slightly faster so that the last one was 9.7mph (6:11 pace). I did the 2' recoveries as 1' at 8:00 pace then the next 1' at 7:30 pace. All the speed changes kept the workout interesting enough that the time few by and it didn't seem like such a slog. The footpod appeared quite well calibrated too. http://connect.garmin.com/activity/412640744.
I was planning to run last night when I got home but I was tired and, hey, it's only the "pre-season".
I'm doing some heavy traveling the next two weeks with a trip to Portland next week and then to Pune, India the following week. I see some treadmill wko's in my future at these locations and I like the .1 mph bump idea.
In any case, it was a strong ride, 60' @ IF 0.941, with 8' intervals of IF 1.068, 1.065, 1.074. Then 12' remainder time at the end ridden as 4'@0.888 then 8'@0.970.
http://connect.garmin.com/activity/412902233
Wrapped up my tests this week with a local 5k in 20:21..... a far cry from my PR of 19:35 last April.... wow do I hate the 5k..... Anyway , have some good base numbers to go off beginning OS in another week!
@ Tim - I hereby revoke your membership in the 50/50 club (age and VDOT both over 50).
Seriously, that's only a 4% drop, compared to my 9% FTP drop, you're doing great.
I'm still ramping up this week, in part because I'm working 60 hours Wed-Mon (don't worry, I'm sleeping 24 of those hours!), in part because the pool was closed for ten days, and in part because I want to be fresh when the OS starts
Today, I ran 30 minutes in 28F air - anything below 45 or so is COLD for us. I found I went slower with a higher heart rate than usual. I don't know if it's the extra weight of all the clothes I have to wear (doubt it), or the extra work by poor heart has to do keeping blood in my skin to *try* (didn't succeed) and stay warm. Then in the PM, it's on the TRainer for 90 minutes, emphasis on steady state work.
Anyway, it boiled down to about 40 minutes of running. This inside/outside business is messing with my RPE. (Ankles were sorer after the last cold run, too, but that's another matter.) I ended up running the first mile too fast (6:11), so I made the on the spot decision to just turn it into 2 x VO2 miles instead and take a longer break between. Second mile as 6:09. http://connect.garmin.com/activity/413151134
Today (Saturday) I biked for 90 minutes. I've estimated my FTP at 225 for now (by RPE), though I haven't done a formal test. Bike was 3 x 8' at 224, 225, 231. Then 3 10 minute segments of 189, 196, 197 (85% = 191) http://connect.garmin.com/splits/413151158 A quick 15 minute transition run on the treadmill followed. The run felt really good. I quit because it was time, but I felt like I could go on indefinitely. :-)
I am trying to be a good boy and fuel anything longer than an hour, so two bottles of gatorade on the bike today. It was a good workout, but we'll see how well I do. I've got about 10 lbs to lose before spring to be happy.
Blowing snow and 8f with wind chill moved me indoors to the dreadmill today. I know. I know. Ironweenie.
But! Got my full 80 min run in with all sets done above current (past?) Vdot: 11mi in 1:20 with 14' @ z3 (6:58), 3x1mi @ z4 (6:37). Its been a good week of running with no swimming and no cycling. I was supposed to ride the trainer on Thursday, but spent the evening (Finally!) decommissioning my Tri-Bike race setup from IMAZ, and putting on the trainer tires. Little sad to see the disks and race tires hanging up on the wall, and the bike back on the trainer. Tomorrow is supposed to be 2hr ride with lots of 80-85% work, but its going to be in the garage with temps in the high 30's, so we'll see just how long I can gut it out for my first long trainer ride (I've watched all the Walking dead episodes, but maybe I'll look for a hockey game online.)
http://connect.garmin.com/activity/413562870
The weekend run was a 9-miler after warmup. Given that the temps were in the 40's (low for this kid) with a nice mist, I seriously didn't want to get outside and get it done. But, my wife's "encouragement" was enough to make it happen.
1st three miles at Goal Pace +30" went smooth enough. Middle three at goal were OK, except for the stretch into the wind where I ended up at GP+10". And then the last 3 at better than GP pretty much sucked. But I got them done and was able to finish strong.
6 weeks till race day. 4 weeks till OS Start.
It was snowing all day today, so I ran indoors. I'm not afraid of the snow; I'm afraid of the ice that people make with the sweepers...
4 mi easy/warmup (about half an hour) and then picked up the pace to roughly MP for the remaining 5.6 mi. Mile 5 7:16, Miles 68 7:06, Mile 9 6:56, last 0.66 at 6:34.
http://connect.garmin.com/activity/413843733 Two quick stops at water fountains to wash down a gel. at miles 4 and 8. Felt good.
Post IMAZ and pre OS...week 1...absolutely nothing!!! Last 2 weeks have been completely unstructured, but have now loaded up 4 weeks worth of the Run Durability Plan to get me to the Jan OS. Put the bikes on the trainers and set up in the PAIN CAVE today!