I will be honest -- I did not want to run today. I had the day off and my daughters and I just loafed around. Hubby had some research time to put in at the hospital so it was slower than slow in my house today.
I finally dragged myself to the treadmill around 4:30 and did the work I needed to do.
Warm up 1 mi at 10:02 4x400 in 2:05, 2:04, 2:04 and 2:03. Warm down 1 mile at 9:48
Going to try to get into bed early and get motivated for tomorrow.
Late post from this morning's workout! Had the opportunity to run outside since it was not like the London or Yukon weather! It catches up in June-Sep when it is miserable and I have got to do these outside!
Target pace is 7:50/mi @Z5, which should be about 2:00/400m since my course runs uphill to my home. After my warm-up, I certainly felt the "oh, yeah. These again. I hate these. I'll just do what I can and be happy". So, I did a 2:17, 2:13, 2:08, 2:01, 1:53, 1:58, 1:47.
I'll count these as a moral victory since I was able to do negative splits and gain my confidence to meet my goal time for the last three.
First time doing intervals on the treadmill but there was no way in hell I could run anywhere about Z1 in this weather. I started and the first half mile was me being like "ugh why does this feel so awful I want to quit" which I think is just me not being use to treadmills and hating them. I told myself to at least do one mile, and then at that point I talked myself into the first interval. Funny, once I was doing the intervals, my mojo came back and I hit them all. Good start to 2014!
First time doing intervals on the treadmill but there was no way in hell I could run anywhere about Z1 in this weather. I started and the first half mile was me being like "ugh why does this feel so awful I want to quit" which I think is just me not being use to treadmills and hating them. I told myself to at least do one mile, and then at that point I talked myself into the first interval. Funny, once I was doing the intervals, my mojo came back and I hit them all. Good start to 2014!
@Rachel - that is exactly how I felt! Just knowing there are others out there all over the world doing these same workouts with the same " ugh..." and still getting these done is cool! Thanks for the post!
Was really looking forward to this run as it's the last of the Holiday Run Challenge -- at least 3 miles all 8 days. After a surprisingly productive day, I headed to the track to knock out the 7x400s. Legs had an easier go of it getting revved up for the faster paces vs last week. Also had a couple "rabbits" on the track with me that helped me push the pace on a few of these. Format was standard EN warm-up including 4x30" strides, then a Z1 lap between each 400.
Paces were as follows: 6:08, 6:10, 6:08, 5:45, 6:08, 5:56, and 5:38
Total of 8 miles in just over an hour
Can't wait to NOT run tomorrow and focus all my effort on a challenging bike wko
Kim, I'm not really sure what the pace is "supposed" to be . I think it's pretty much whatever pace you can hold for all the intervals. So, as long as you can run the last one as fast as the first, should be OK. Seems like 5K pace is a reasonable place to start if you're not sure.
The pace is supposed to be your 5k pace. After watching this weeks video (or was it last week?) from coach P he clearly said that it's quiet easy for many of us to run them a LOT faster BUT YOU SHOULD NOT DO THAT! In case you are one of these lucky peeps (I'm not) you should further cut your rest periods down or concatinate some of the intervals together ... So for example instead of doing 6x400 with 2' rest you do 3x800 with 2' rest or 6x400 with only 45'' rest or any other scenario by using that pattern.
Today was supposed to be a rest day, but I've decided to do the bike focus for the rest of the OS, which called for a run today. I did 5.14 miles over 44min at z1 with strides. Cold and snowy here, but it was kind of nice. The z1 felt really good after those toughintervals we all endured earlier this week.
All, on pacing your intervals, go to attackpoint.com and type VDOT into the search box.
Use the vDOT calculator by entering your 5K time. Use the 400M interval pace (not repetition) to derive your pace for those.
As Stefan advises (and the coaches) be careful about over delivering as it can catch up with you later in the week..........some of us had to learn that the hard way......mostly me.
The intervals were tough! I was happy to have a faster friend run them with me (even if he did lap me) and the cooler temps definitely helped. I was happy to maintain the Goal pace throughout and look forward to the Texas Half marathon in 4 weeks. It should be flat and I am hoping all this training will help me PR.
Well these Z5 intervals do just HURT especially when you run on tired legs in the run-hacked-OS plan after these 5x5' on bike yesterday... Got them done - targets hit but cut short and ran in 2.5k earlier as I planned to do but my legs where begging for it
Did my long run this am. With the windchill it was -6°F and was about 8" of snow. my intervals were way off due to new strange hills and slip sliding around, despite the yaktrax. Target was 9:07 for my 2x800, 1x1600 but they were actually 9:47, 9:33 and 9:41. finished out the rest of the run strong. Distance: 8.82 mi Time: 1:30:04 Avg Pace: 10:10 min/mi Elevation Gain: 650 ft http://connect.garmin.com/activity/423909456
Late post for me. The Z5 intervals on Wednesday turned out to be a great run, that almost wasn't. 3 am bed time that morning, along with the two previous early morning wake ups due to sick kiddo left me dragging. Started the run late, at 8:30 pm, and figured that I would just complete the intervals and call it a night.
I became a bit nauseous after the second interval so I extended my rest time before starting the third and forth intervals. The intervals were hard, but manageable. My biggest challenge was to keep from exceeding my Z5 pace, especially on the hilly .65 mile loop that is my neighborhood. Since I completed the Z5 intervals (the hard part) I figured that I may as well run out the rest of my time. No short cuts tonight.
50 minutes running circles in a dome. (It is 2 below 0 here) I do not think the GPS was accurate based upon the number of turns. The RPE was there for all 50 minutes. http://tpks.ws/o2mF
Have to switch today and tomorrow, and that run sucked. I am not sure where my mojo went, but it was a constant battle the whole way. Nothing really hurt or was sore, so I'm not sure what to attribute it to. Oh well, got through it and that builds character, right?
Wed's intervals had to be done on the treadmill due to negative temps here. I'll do anything NOT to run on a treadmill, but there was no alternative. By 6th interval, I thought it shouldn't be so tough with still 2 to go. I got through it - managed all 8 under TP. Then, while recording my times, realized I looked at the wrong week and was only supposed to do 6 anyway...Oh, well...only getting stronger faster! I've made worse mistakes.
43' at just under Z2 pace (7:05 / mile). Had a great time running the mostly snow covered streets in my trail shoes. Was a bright sunny day and broke out my racing shades. First time I'd used them in awhile, so brought back some good memories. Also hadn't done a tempo run since pre-HRC (all Z1 and intervals), so that was a nice change of pace.
Spent some time looking back at my 2012 NOS posts for the Week 10-13 wko's. This was the exact point in time when I started suffering BIG TIME on the long FTP intervals. Hoping that this year goes better and really focusing on rest & nutrition.
Had a good run off the bike today. Hit my Z3 pace for the first 25 min. and was not sure I could hold my Z2, but managed well. Looking forward to a longer run outside tomorrow! Happy weekend everyone!
Week 10 done. I did Sundays run today. I could only go an hour. 5 days of work in a row and I am spent. I hit my paces. Hopefully I get some rest over the next couple of days. http://tpks.ws/c2Dp
I remember week 1 when I selected the Tuesday Week 11 bike by accident. I remember thinking there was no way I would be able to pull that off. Now I look at it and just think it is hard yet doable. Good luck all!
@Rachel, my run after the bike today was a bear and I had to cut back on the intensity and pace, but I did keep thinking about the positive mental toughness I was building. That's my take away today. ;-)
After going to my son's basketball game and scoring some SAUs it was already early afternoon so, did the 1 hour Z2/Z3 (7:39/7:12) run first before it got too dark to run outside, not too cold although lots of snow and ice to deal with in the road/trail.
Comments
I will be honest -- I did not want to run today. I had the day off and my daughters and I just loafed around. Hubby had some research time to put in at the hospital so it was slower than slow in my house today.
I finally dragged myself to the treadmill around 4:30 and did the work I needed to do.
Warm up 1 mi at 10:02
4x400 in 2:05, 2:04, 2:04 and 2:03.
Warm down 1 mile at 9:48
Going to try to get into bed early and get motivated for tomorrow.
Enjoy the evening!
Target pace is 7:50/mi @Z5, which should be about 2:00/400m since my course runs uphill to my home. After my warm-up, I certainly felt the "oh, yeah. These again. I hate these. I'll just do what I can and be happy". So, I did a 2:17, 2:13, 2:08, 2:01, 1:53, 1:58, 1:47.
I'll count these as a moral victory since I was able to do negative splits and gain my confidence to meet my goal time for the last three.
Paces were as follows: 6:08, 6:10, 6:08, 5:45, 6:08, 5:56, and 5:38
Total of 8 miles in just over an hour
Can't wait to NOT run tomorrow and focus all my effort on a challenging bike wko
After watching this weeks video (or was it last week?) from coach P he clearly said that it's quiet easy for many of us to run them a LOT faster BUT YOU SHOULD NOT DO THAT!
In case you are one of these lucky peeps (I'm not) you should further cut your rest periods down or concatinate some of the intervals together ... So for example instead of doing 6x400 with 2' rest you do 3x800 with 2' rest or 6x400 with only 45'' rest or any other scenario by using that pattern.
All, on pacing your intervals, go to attackpoint.com and type VDOT into the search box.
Use the vDOT calculator by entering your 5K time. Use the 400M interval pace (not repetition) to derive your pace for those.
As Stefan advises (and the coaches) be careful about over delivering as it can catch up with you later in the week..........some of us had to learn that the hard way......mostly me.
Have a great week all!!
http://www.strava.com/activities/103570365
Brick run w/ strides......
Happy rest day tomorrow all!
Good job everyone and keep on posting!
Got them done - targets hit but cut short and ran in 2.5k earlier as I planned to do but my legs where begging for it
Target time for 400m was 1:26 (pace 3:35/km)
1) 1:23 / 3:28/km
2) 1:25 / 3:32/km
3) 1:27 / 3:37/km
4) 1:22 / 3:27/km
5) 1:22 / 3:23/km
6) 1:21 / 3:19/km
7) 1:24 / 3:30/km
http://tpks.ws/h4sk
http://www.strava.com/activities/103690038
I could do my Z5 intervals whilst you were doing your recovery run...side by side..
Had a good run on Wednesday, despite of a bit of a hangover from New Year's Eve...
1) 1:35.9 4:00/km2) 1:35.8 4:00/km
3) 1:37.2 4:03/km
4) 1:37.0 4:02/km
5) 1:38.3 4:06/km
6) 1:35.4 3:58/km
Target time was 1:37/400m (4:02/km)
Distance: 8.82 mi
Time: 1:30:04
Avg Pace: 10:10 min/mi
Elevation Gain: 650 ft
http://connect.garmin.com/activity/423909456
I became a bit nauseous after the second interval so I extended my rest time before starting the third and forth intervals. The intervals were hard, but manageable. My biggest challenge was to keep from exceeding my Z5 pace, especially on the hilly .65 mile loop that is my neighborhood. Since I completed the Z5 intervals (the hard part) I figured that I may as well run out the rest of my time. No short cuts tonight.
Did well in Z3 on the way out, but could not keep a Z2 pace on the way back in...
way out: 4:34/km
way in: 5:02/km
Wed's intervals had to be done on the treadmill due to negative temps here. I'll do anything NOT to run on a treadmill, but there was no alternative. By 6th interval, I thought it shouldn't be so tough with still 2 to go. I got through it - managed all 8 under TP. Then, while recording my times, realized I looked at the wrong week and was only supposed to do 6 anyway...Oh, well...only getting stronger faster! I've made worse mistakes.
Spent some time looking back at my 2012 NOS posts for the Week 10-13 wko's. This was the exact point in time when I started suffering BIG TIME on the long FTP intervals. Hoping that this year goes better and really focusing on rest & nutrition.
I remember week 1 when I selected the Tuesday Week 11 bike by accident. I remember thinking there was no way I would be able to pull that off. Now I look at it and just think it is hard yet doable. Good luck all!
http://www.strava.com/activities/104035492
That fu%*@king hurt!
Strong work all! Amazing efforts/results today!
SS
After going to my son's basketball game and scoring some SAUs it was already early afternoon so, did the 1 hour Z2/Z3 (7:39/7:12) run first before it got too dark to run outside, not too cold although lots of snow and ice to deal with in the road/trail.
http://connect.garmin.com/activity/424649200 Total 1hr and 7.9 miles
Breakdown :
-1 mile warm up @ Z1.5 (8:05)
-2.5 miles Z2+1 sec (7:40)
-2.5 miles Z3+4 sec (7:16)
-Added 1.9 miles at a pace close to Z2 (7:48)
After that got home to do the bike while watching KC @ IND