NOS 2014 Week 11, Run WKOs: Vo2 and LTHR

Joe Hallatschek

If you thought last week was hard, just wait till you see this week!   The number of intervals increase on Wednesday and the distance on the repeat distance goes up on the Sunday. 

Couple of notes:

1. Coach Patrick's video on strengths has as much to do with your mental strength as with your physical strength based on your transformation as an athlete in the OS. He gives some food for thought as you are now most likely faster than your non-OS peers, conditioned to training in a Pain Cave, and used to the high ROI from EN style workouts.

2. Sleep Challenge - yes, hard to believe there is such a thing.  Brenda Ross has the ground rules set up in the Challenge Forum and we should all consider focusing on this in these last three weeks of the OS when the workouts get harder! Check it out and like Kim say's, "this is the fifth discipline (the 4th being nutrition)"

 

zwuba

Ok I'll start this week first
Due to bad weather and no TM I decided to move my week-10 sunday run to monday (so this week will be fun having 4 quality runs)!

Felt pretty good after one day off and a full night of sleep but still unsure if I'm suffering a small upcoming cold ...
Did the normal EN w/u then dropped into the first 800m@TP which felt very good RPE wise. Pace was slightly below target by 2sec. Second interval was challenging as there was a pretty nasty slope to "climb". Pace was perfect (even NPG was 4'' below target due to that ramp). HR was actually already a little high here but I don't monitor that during workout. The last 1.5mi TP segment was REALLY hard - RPE was for sure WAY above Z4 (as HR was also very high). Had to dig really deep to get that done in a acceptable pace which was 4'' slower as planed ...

At the bottomline this workout was on the harder side (which I didn't plan) for sure and I hope I didn't caught the same cold my wife was fighting the last 10 days ....

http://tpks.ws/DWm1
http://www.strava.com/activities/104394670

Shaughn Simmons

@Stefan - Superman strikes again!  Keep leading............

Steve boer

Good times for all. My schedule is +2 days, so I got my wednesday run in. 5x400 with 800 recovery in between. my Z5 calls for 8:52, which was nowhere near my actual for this week. My intervals were 7:20, 7:12 ,7:03, 6:41 and 6:22. all the intervals felt REALLY good, though I realized half way through my last interval i was over-striding and heel striking. Quick correction mid run and got'r'done.
Distance: 7.28 mi
Time: 1:11:15
Avg Pace: 9:50 min/mi
http://connect.garmin.com/activity/425965424

I think that post-OS I want to re-test my 5k on the track, instead of the course that I used for my first 2 run tests (175' gain)

Joe Hallatschek

Posted By Steve boer on 06 Jan 2014 05:38 PM

Good times for all. My schedule is +2 days, so I got my wednesday run in. 5x400 with 800 recovery in between. my Z5 calls for 8:52, which was nowhere near my actual for this week. My intervals were 7:20, 7:12 ,7:03, 6:41 and 6:22. all the intervals felt REALLY good, though I realized half way through my last interval i was over-striding and heel striking. Quick correction mid run and got'r'done.

Distance: 7.28 mi

Time: 1:11:15

Avg Pace: 9:50 min/mi

http://connect.garmin.com/activity/425965424



I think that post-OS I want to re-test my 5k on the track, instead of the course that I used for my first 2 run tests (175' gain)

Steve - you running outside? Isn't it like below zero for the high?

Shaughn Simmons

Tues run w/ strides:  http://www.strava.com/activities/104739524

Good luck tomorrow all!

 

Phil Mills

I've been playing catch up from taking Sunday off due to nausea and dizziness. I re-worked my w/o schedule and completed my Wednesday run today. 5x400 @ Z1 (7:28) pace. All were on pace or usually faster. The first three were easy and provided a good warm up in rainy 40 degree weather. The fourth was more strenuous and the fifth one took some focus to stay on pace.

Intervals were completed by mile 4. By mile 5 I was out of gas and ready to call it quits with 20 min left to go. It finally dawned on me that I skipped lunch and was indeed running on empty. I popped my emergency gel stash and completed my run.

I know someone here has experience jogging with a stroller. I tried it for the first time last Saturday and couldn't even come close to the interval paces I had planned. Based on my perceived effort I probably exceeded them as I was smoked by the time I finished. Based on experience, how does this effect your pacing?

[Deleted User]

Two degrees plus plus winds makes skipping my first workout this OS seem like a good idea. I will get tomorrows run in.

Brad Marcus

@Larry - I'm with you on pulling plug due to frostbite factor. I was one day ahead going into today and now back on schedule and plan to do the lthr wko tomorrow or shuffle days around further. These temps are nothing to mess with and I just cannot do pure speed work on a treadmill.

Steve boer

Actually, got my workout in before the cold front arrived, was a balmy 39 degrees according to garmin connect, but i think it was a bit colder. Sidewalks were already starting to ice over by the time i headed home, and they had been just wet when i started my workout.



Honestly, the cold doesnt really bother me, you just have to dress appropriately. My long run last week was in -14° wind chill, and i was fine. merino wool is a truly incredible material. 

Gonzalo Canteros Paz

Given that we are still at 7 F and wind chills below zero...then I had to run in the indoor track at the YMCA. Drove there after completing the bike together with my 9 year old. The problem is that it's a 1/18th of a mile track...and I did 5 miles in 39:50 (Z1.5 or so including the 5 strides)

Almost dizzy after 90 laps to that track....My son did 3 miles in 32 minutes or so..

dpiburn

The Arctic Blast has really put a cramp on my running - I just don't have the desire to go outside unless I have to, even to get in the car and drive to the gym to use their indoor track. By the end of the week, temps will be back to normal. How should I handle this week? Concentrate on biking/core until I can get back on track (no pun intended).

Mark Maurer

Got up early and did the run first thing. Nothing fancy just a run through the neighborhood in relatively balmy 39 degree weather. Getting up early did blow my sleep challenge consistency goal a little though.

Mark Maurer

@ Dawn, That's what I would do. I wouldn't risk getting injured just to get a run workout or two in. Saturday will be here before you know it.

bergesan

I did my TUE run with the local Tri Team on tracks: 12x400m @pace 4:30/km
Since I forgot to bring my watch, I had to stick to another runner to get my time recorded, next time I will go harder and count my own time

Shaughn Simmons

I am quite impressed with all of the consistent hard work coming out of this group as well as the multiple reports of badly beaten and bruised gorillas lately...........

Time to hold the line now as the cumulative fatigue sneaks in.

I had a hard time getting myself out the door early to run this morning but did get it done:

http://www.strava.com/activities/104843266

8 X 400s +

Happy resting all!

 

Joseph Lombardi

Did someone say Run Forest Run!?

A Good Morning on the TM - 8X400 (86-88) W/200 recovery (5:46-5:56 on TM/5:30-5:35 by Footpod)...5miles total. Would like to have rounded this up to an hour but Workus Interruptus...

https://www.trainingpeaks.com/ui/fl...fault.aspx

 

Elizabeth Hornak

The theme for me today was the tortoise, the hare and the tortoise.



I went to the pain cave as today's temps are +8, but -8 with windchill, and got it done! I was a tortoise +Z1 for the1 mile warm up, but got it together for 5 Z5 400's. I did another 2 miles in +Z1, which was a slighter faster tortoise pace than the warm up! YAY!

I did some core yoga afterwards. Feeling like I really need some core and hip strengthening work!

I am so inspired by what I read each day!!!!!!!!!!!!!!!!!!!!!!!!!

I would love to see a forum for NOS Alumni.

Cheers,

Beth

ps-  I ended up skipping the bike / run yesterday due to school cancellations, work and generally feeling tired. A big thank you to everyone who sent along some positive energy -- I appreciated reading your mojo! Would wicked smart suggestions be to loop back and do yesterday's wko tomorrow, or just pick up on tomorrow's scheduled wko? Thank you!

Elizabeth Hornak

@Gonzolo - 90 laps? Good grief that is mental toughness!

zwuba

Got my sunday run in today as part of the run-hacked-NOS ... 2x2mi @ Z4 absolutely nailed!!
Still fighting a little scratchy throat but this workout was just GREAT as a buddy was joining me so we kept motivating each another !

http://tpks.ws/d6v2
http://www.strava.com/activities/104885885

[Deleted User]

I did the 400's as 880's plus one 440. Felt great. The sun was nice despite the cold. http://tpks.ws/8zq8

Mark Maurer

@ Beth, no one has called me smart, much less wicked smart, but here's my$0.02. Usually of I miss a day I just go on with the plan as is unless the day I missed was a high priority wko. I would go with doing the Vo2 workout tomorrow for a couple of reasons. 1. You're going to have another FTP workout on Saturday that's going to be just as tough, if not more so, than yesterday's, and 2. the FTP and Vo2 workouts

Shaughn Simmons

@Beth, I second Mark's suggestions.   One missed workout is not going to make or break your season.  Use the additional rest to get laser focused on the next work out and nail it!

zwuba

@Beth - as Mark said - it wasn't a critical WKO so forget about it!

Brenda Ross

Move on. Never try to do a missed workout, however if you are missing alot of workouts think about staring JOS.

Gaudir8

Oh my my oh hell yes! I felt really good played a game and tried to reduce the recovery interval as well as increase the 400 interval speed.

2014 Out season Week 11 Advanced Workout 1.8.14















Split


Time


Distance


Avg Pace


Avg HR


Max HR












1


0:17:47


2.00


0:08:54


137


149


 


 






2


0:01:46


0.25


0:07:02


148


153


Interval goal 7:10


1






3


0:02:00


0.20


0:10:00


148


153


recovery interval


 






4


0:01:46


0.25


0:07:02


153


157


Interval goal 7:10


2






5


0:02:00


0.20


0:10:00


150


156


recovery interval


 






6


0:01:46


0.25


0:07:02


155


158


Interval goal 7:10


3






7


0:02:00


0.20


0:10:00


153


158


recovery interval


 






8


0:01:46


0.25


0:07:02


158


161


Interval goal 7:10


4






9


0:01:50


0.18


0:10:11


153


158


recovery interval


 






10


0:01:44


0.25


0:06:57


153


159


Interval goal 7:10


5






11


0:01:43


0.17


0:10:06


152


159


recovery interval


 






12


0:01:44


0.25


0:06:57


155


158


Interval goal 7:10


6






13


0:01:19


0.13


0:10:12


155


159


recovery interval


 






14


0:01:43


0.25


0:06:52


156


160


Interval goal 7:10


7






15


0:00:56


0.10


0:09:20


158


160


recovery interval


 






16


0:01:43


0.25


0:06:52


158


160


Interval goal 7:10


8






17


0:07:44


0.82


0:09:26


151


159


 


 






18


0:07:47


1.00


0:07:47


155


160


 


 






 Summary


0:59:04


7.00


0:08:26


148


161


 


 

Gonzalo Canteros Paz

@ Elizabeth...it was really boring, but at least my son was there too !

Mark Stahlkopf

After yesterdays bike I wasn't expecting much from todays run but was pleasantly surprised at how easily the intervals felt. Did my 8 x 400 all between 1:54 & 1:57.

Steve Ross

First kick back at these intervals since training for the Philly half where I sustained a calf injury(mid Nov) and went into a non running rehab cocoon. Targeted run challenge(completed) in Dec to restart regular running.Nothing hard just easy controlled leg turnover. Well finally I felt it was time to test my upper zones today(Z5). So tonite with 8 x 400 repeats I was able to get them done @ 6:36 but on the last repeat felt that familiar twinge in my calf but got through it and shut it down. Have to think this one through"is it shoes,gait,or above my ability at this time". Thinking cap on !

kimmydct

Big suckfest here. I'm on the run focus plan so I was to do the Sunday workout today. 2 x 1.5mi which was going to be tough and it was! So I modified to 3 x 1. Then I modified to 2 x 1 cuz it wasn't getting any better. Managed the first mile at target pace the. The 2nd was about 30 sec slower. Still having some issues with my butt (insert witty comments here) even though massage helped on sat. Going to chiro on fri. And try to realign myself or whatever. At least last nights bike was good.

Joe Hallatschek

@Elizabeth - a missed workout is gone, just move on and do Thursday's workout. Brenda wrote something on that a few posts back a little better, but the idea is the same.

@Gonzalo - father son time, excellent! Makes anything a good time even if you are running 90 laps (how do you not lose count?)

Although I don't have the cold or windchill challenge like many others, today was miseable weather nonetheless. About 45 degrees, misty, and a slight wind. I had a hard time just getting my HR up and getting warm. I thought, "I'll run one 400m and if I don't feel good, I'll stop", then it was "okay, all I need to do is drop it by one second on the next..." and so it went for all 8 X 400ms. I ended up with the first interval in Z2 and for the last four made my target time and HR.

Overall - 8miles. Now for some core body work and off to bed early. My modest goal is to get AT Least 7hrs!