NOS 2014 Week 10, Run WKOs: Love those intervals!
Starting to build those intervals this week! In Coach Patrick's video this week, he talks about extending the long run. BTW - this video as well as Coach Rich's video about extending the bike can be found on your training plan to the right under training resources. 
This is probably a good time to talk about your "End of OS Race'. RnP usually refer to a Half-Marathon. If that is your goal race, then you need to extend your Sunday run accordingly. Although Coach Patrick gives some guidance in this video, be sure to post a thread in the Training Forum if you have some specific questions that you can't get answered here. 
Keep the mojo going - 4 more training weeks until the next test week! 
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Comments
@Bryan I used a HM as my test on week 8. I showed a bump in VDot.
Thank god tomorrow is my last day before rest, as i'm feeling the cumulative effect. I did my saturday long ftp bike like normal, but yesterday i jumped forward to the tuesday bike FTP, which made todays vo2 runs a real killer.
http://connect.garmin.com/activity/421839762
5 x 800's as follows with 400 recoveries: (goal pace 6:32)
Int1 6:14 pace
Int2 6:24 pace
Int3 6:21 pace
Int4 6:27 pace
Int5 6:16 pace
Best part of running with this group is the great dynamic warmup and full stretching they do after cool down - gotta do more of that on my own!
Total 6 miles/48 min
@Brad - impressive splits especially at 16 degees! Looks like your VoMax @ Z5 computed from your test shows that your "roof" already is pretty high compared to your LTHR "ceiling". Good stuff - you might come back to the LTHR training with some big gains!
@Judson - you usually bring in the coldest run up there in the Yukon! My daughter that lives in Stillwater, Maine up by Steve West says it was -7 this morning and he's probably out there at some High School track!
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Half+Marathon:+Modifying+the+OS+Plan
I was using my short run today as a warm up for the bike and I ran by the high school track and saw that it was going to be closed tomorrow. Since I was going to use it for the interval workout tomorrow I switched plans and did the intervals today. My goal pace was 6:47 per mile which translates into a 1:41 per 400. The intervals went well and I went a bit faster than my goal. They were:
1:37.22
1:38.30
1:35.47
1:36.25
1:37.14
1:35.74
I jogged a 400 for a recovery interval. I was happy to see that my last interval was faster than my first.
Happy New Years everyone!
Thanks!
Take care and Happy New Year!
Mike
Since it's -7F here, I'll be hitting the indoor track for this. Really prefer to run outside, but not when it's this cold!
Ok so I lied - it's constantly raining, with high winds and damn miserable !!!
Still managed to get out (wife and kids said I was mad) to do my 400m intervals - all done at 6:40 pace, into the headwind and horizontal rain.
Miserable miserable miserable.
Wishing everyone a Happy new year and fantastic race season for 2014 - make it your best.
I'm off to the pub for a recovery beer or 3
Way to get it done and enjoy the beer!
Happy New Year All!
http://www.strava.com/activities/103237222
All intervals complete......
@Joe - We finally got a break in the weather and it was only -5 today. I still hit the wussie button and did my 400's inside. Our track won't be clear of snow until early May.
6 x 400 are done for the day! Kept each at a 9.7 on the treadmill, but there was nothing left for any extra. Hoping to take advantage of the weather and go for a skate ski with the kids. Have fun out there today!
Great way to start the new year. Instead of 6 x 400 I did 3 x 880 (yards). I was faster than Z5 and did the rest of the hour at Z4. Average pace for the 7.6 miles was 7:54 including warmups and between sets. Felt great. Z4 is 7:52 for me. I just hope the rest of the year goes as well. Only negative was the cold which was freezing the sweat on my neck. So it goes. http://tpks.ws/16vK
Intervals at 6:24, 6:50, 6:57, 6:30, 6:33, and 6:32. Pacing was not so steady but finished strong.
Interestingly, my short intervals are MUCH faster than my longer ones (my Z5 pace is about 7:45)
Hopefully I will get the longer intervals down closer to that pace at some point.
1:06:13 for 7 miles total.
Just looking forward to tomorrow's bike intervals....NOT
4x400 done! Ran on the indoor track at the gym - beat being in -7F! 9:12, 9:08, 9:19, 9:02.
After dragging my feet all day, cleaning up from party last night, watching cartoons and taking a nap, I was inspired by others' posts and got my a$$ on the treadmill for my 6 x 1/4 mile repeats. Target for each was 2:14, based on 8:55 pace. Hit them all, some a few secs faster. (Tried increasing speed a bit on the last few.)
I really like these intervals. The hard part is getting the mojo to "just do it".
@Kim, I think we're supposed to run them at the 5K pace, but there's no way I could hold these paces for that long
My routine for these is : 1 mile warm up at Z1.5 and then interval of 0.25 mile followed by resting jog for 0.65 miles at under Z1 pace (9:00 or so) and end it with 1 mile cool down at Z1.5 again. Full workout was 1hr 3 min and 7.66 miles
Intervals I hit are below
Int# 1 1:23 5:33 min/mile
Int# 2 1:23 5:36 min/mile
Int# 3 1:22 5:29 min/mile
Int# 4 1:24 5:38 min/mile
Int# 5 1:22 5:25 min/mile
Int# 6 1:23 5:22 min/mile
Int# 7 1:24 5:34 min/mile
link below
http://connect.garmin.com/activity/423032780
Completed the 8 X 1/2 mile intervals on the Death mill. Too much snow to run outside. I did each interval in 1:30 because that is as fast as the darn thing would spin. Man I hate treadmills.
Nice chilly night time run ( 22F )
Course was hilly, so I spaced out intervals to complete flat sections where possible.
Target Z5 for 0.25 mile is 2:11
2:03 / 1:58 / 1:57 / 2:01 / 2:16 / 1:58
Total: 6.7 miles in 1:03 ( I think my GPS was being generous, so I am going to use same course next week to check )
Happy New Year!
Mike
Great looking intervals by everyone. I felt good too. I watched my pace on the first of my 6 x 0.25 miles and then just ran the next 5 by feel without checking the gps watch.
Z5 for me is 7:47. The paces for my quarters were 7:27, 7:23, 7:31, 7:34, 7:40, 7:20. Then ran 4 smooth miles at 9:01/mi. with an avg HR of 125.
As I usually do, I listened to EN podcasts on my iPod. I especially like the race reports. I haven't skipped a WKO for a couple of weeks, but feel fine and getting faster on the bike and the pavement. Looking forward to the rest of the OS.