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NOS 2014 Week #9, Vo2 Start

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  • Had to move the VO2 run to today to avoid a major SAU withdrawal by running on Xmas. I love the shorter intervals but this was tough. Target was 8:55. Did 4 x 400 @ 8:55, 8:54, 8:51, and 8:54. Then I was able to do one mile at about 10" faster than Z4. Sweet. (The slight decline helped on that one). And it was fun cuz I did it with the wifey. Time to chill then do some shopping.
  • Quick 35' Z1+ jog as part of the bike focus and holiday run challenge. Included 5x20" strides at the end. Plan to hit the movies with the kids (Frozen) this afternoon.
  • I did the Sunday run today. Holiday madness has apparently caused a lack of attention. I miss-read the workout. I added another interval to the run. I did 800, 1600, 2400 and 3200. I tried to hold all the intervals at Z4. I made it through the 1/5 mile interval, but the hills on my route got me and I could not hold the last 2 mile interval at Zone 4. Still recorded 1 hour and 21 minutes with an overall pace of 7:57. The 2 X 20 ride tomorrow will be fun.

  • @Stefan - recovery for me depends on the day and how I feel that day. The last run I felt strong and my recovery was .25 miles at marathon pace. However, on days I do not feel as strong I will recover at zone 1 or even zone 1 plus for .25 miles.
  • I had to do the same as Kim and do the 400's today. They went well, but I am doing a bit of guessing as to how fast I am to do them on the treadmill. Are you all going with your 5 km time and putting them into the Vdot website to determine paces?

     Sorry, I just got some of the reading in the Wiki done - figured this one out!

  • Hacked the schedule today and did a 10k race.

    46:20 and first place in the 55-59 age group. Brutal freaking hills of North Atlanta. Some of the hills in the subdivisions were like climbing stairs.I was about 40 seconds faster than my 43 vdot!

    Very happy. Man this stuff works.

    Out season so far in races are 2nd in a half marathon and 2 first places in 5k and 10k!

  • Wow Ray, you're killing it the OS! Great work!
  • Traded in the run for a cross country ski in with my wife. She set a crazy pace in the beginning, then backed off just before I felt I would pass out. We got 90 minutes in and still have all of our extremities in place. Cold day, but good after you red-line for a while.
  • Z2 (7:34) /Z3 (7:12) Run in the morning and bike in the afternoon

    The run was in Hoboken,NJ with a great perspective of NYC as background. Used to live there and was missing it !

    Did :
    -1 mile warm up @ 7:50
    -2.5 miles Z3 (actually a little faster @7:19 pace)
    -2.5 miles Z3 (actually a little slower @7:14 pace)
    -Cool down for 6.5 minutes @ 7:46 pace

    Total time 50:38 and 6.83 miles

    http://connect.garmin.com/activity/420938250
  • @ray - congratulations!!!!!!!!!
  • Wow - great job Ray - impressive effort always!

    Completed the brick shortly after the ride with a run in the dark averaging midway between my Z2/Z3.

    That was a hard workout today - feeling shredded and not looking forward to an early run tomorrow.

    Enjoy the rest of your weekend!

    Mike
  • Absolutely awesome Ray! If I were you I would adjust my run zones according to that time!
    You are a machine man!
  • Zone 2/3 run done with no issues.  Ray you are a beast!

    http://app.strava.com/activities/102474169

  • Thanks everyone! It is so cool to be part of the team because even though you aren't there during the race it is like you are cause I know I will get good mojo afterwards. I have not run like this since before my accident 4 years ago so this just makes me elated and all most very emotional at times since I thought I would never run again. Thanks again!
  • What incredible results, Ray! Keep it up. I love seeing your numbers get better and better each week, with a strong story behind it.
  • Even weather here in Austria is pretty unmotivating at the moment (we had 1°C and RAIN the whole day) I suddenly appeared in my running dress outside ...
    Plan called out for 2x1.5mi @ TP with the option to extend ... so I went off with the plan to run out until the end of the second TP repeat and the back home.
    Hit both TP intervals pretty exact even though the felt terribly hard today (I know I'm not as competitive as I should be in these kind of cold AND humid conditions).
    Pretty solid workout though as I finished up with final 3k running at MP which wasn't easy in that conditions.

    Total workout: 1:17 / 18k / NPG 4:10 / IF 0.93
    http://tpks.ws/UXHn
  • My "911 Run" - aptly named for the distance I ran today - 9.11 miles, and the fact that I felt like I needed emergency assistance for the better part of it. I'm not sure if it's fatigued legs from skiing or my last 2 weeks being far from on schedule in terms of my workouts due to travel and family plans, but today was tough to hit my targets.

    2 miles WU @ z1
    2 x 1 mile @ 6.55, 7.02 (1 mile recovery @ z1)
    3.5 miles @ 7.44, 7.39, 7.44, 7.32

    Total time 72' and 9.11 miles
  • Brad- Its amazing how much the shuffling of WKOs impacts things. I did the Wed. VO2 run on Fri. then a double spin class and the 2 x 1 mile @ Z4 today felt more like Z5.

    My Z4 target- 9:20

    Mile 1- 9:25
    Mile 2 - Z1 (I'll admit, I walked a little first, then ran a full mile)
    Mile 3- 9:16 (easier due to slight decline)
    Mile 4- 10:11 which is just 10 secs off my new Z2 pace

    Glad tomorrow is a rest day but will probably run a little just for the Holiday Run Challenge...
  • Nice run this morning - not much time for extra mileage as my 14 year old is having a party at the house today.
    1 mile Warm up
    1st mile @ 6:10
    2nd mile @ 7:30
    3rd mile @ 6:01

    Did get in a few extra miles.

    Total time 42:28 and 6.2 miles
  • The snow has melted here in the ROC and it's 41 and raining!

    Despite having a rough start to this week, I nailed the run today, descending in pace from the 1st 800 (4.29) to the second (4.22) to the mile (8.26). Target was 8.44, so I felt pretty excited by these numbers.

    Overall, I felt good -- we've had family in town for nearly a week and the last guest left this morning. I missed doing 7 miles by .25 of a mile. Even though there is one more week of school break, I am looking forward to getting back into a routine and getting realigned with my workouts.

    Have a super rest of the day!

  • Good running weather here in S.W. Ohio.  40's and just a hint of rain.  

    MS: 2x1 mile @ Z4(8:12).  #1-8:00, #2-8:03.+ 31' @ 9:11/mi

  • 1 hour snowshoe run where I ran about 50minutes of it. Hard as heck. Heart rate was high, high, high, but trail was awesome.

     

  • http://www.strava.com/activities/102705818/overview

    Targets nailed but legs were barking!

    Great job this week all!

  • That was a tough one. I think all the skiing is adding to the tired legs. Glad tomorrow is a day off. Still skiing though. Beautiful run. I just picked a random road and ran. http://tpks.ws/ZLhh

  • The rain cleared up, out came the sunshine, and the Panthers clinched the NFC South -- so out I went for a long run. The first 3 miles felt like I was running in a bucket of mashed potatoes. I wasn't looking forward to the 2X1 at z4, but surprised myself with a 7:12, and a 7:25 (goal was 7:25.) Kept the rest of my run at a comfortable pace enjoying a great night in the 50's. Nothin finer than to be in Carolina! http://www.strava.com/activities/102708912
  • Finally back home and not exactly recovered from a full day of traveling. But, I got it done with:

    1.6mi warm-up, 2 X 1.6 mi w/1mi recovery in-between and then a 2.1 cool down with strides. Total = 7.9mi, Nowhere near my Z4 zone for AVHR or speed. This was just one of those days you hope pays off later!

    Now it is time to get back in the groove! Oh yeah, except for the Alamo Bowl tomorrow night. Got two free tickets so my wife and I are going Bowling! I'm actually looking foward to seeing some awesome Oregon Football - that is one exciting team to watch!
  • Definitely hurting today but got the run done. 7:24 each for 2x1 mi. Feeling that cumulative fatigue in the legs these days.
  • In a rare treat, Gonzalo and I were able to get out on a run together this morning. Our spirits weren't dampened by the downpour we trudged thru the whole way. 15' w/up with strides on the way to the track and then 2x1.5 miles @ Z4 with a Z1 mile in between. We agreed the wko was "tough, but doable". Both of us were ~5-10" per mile "hot" for each interval. I extended the run to 8+ miles, and Gonzalo stayed out a bit longer in the rain and almost hit 11 miles. I got a nap this afternoon, while he's got a long drive from NJ to Ohio this evening...He wins the Toughman award for today!

    Decided to delay my bike focus for 1 week and concentrate on finishing off the core/holiday run challenges strong.

    Great week of work all!
  • @Emily! Go Panthers! When I left in '08 they started their downhill slide and I'm glad they are finally back!

    @Mike - now that is cool that you were able to meet Gonzalo for a run! Yes, run for 11 miles and then drive for a half day? Toughman award to Gonzalo!
  • Sun Run Done.

    6.48 Miles in 1:05:14
    2 miles at TP of 7:49 and 8:03. I was shooting for 8:12 so I still need to work on my pacing.

    Looking forward to a day off even though I have to do remedial swim drills. Oh well.
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