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2014 Jan OS Week #2 Run Thread

Kori MartiniKori Martini
in General Training Discussions

Welcome to your Week #2 Run Thread!

You now have your vDot and training paces and are ready to do some WORK! Check out the link at the top right of your training page to listen to this week's podcast from Coach P on how to triage a botched run test, why your training paces are what they are, and why NOT to overachieve your intervals on any given day. 

Seems like the Polar Vortex has passed us by (for now), so get out there and do some puddle-jumping....before it freezes and you're ice-skating again! 

Have a great week everyone!

 

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Comments

  • gwdykes@hotmail.comgwdykes@hotmail.com
    Siiting on the plane rearranging this weeks wko, glad the polar vortex is gone but pretty sure this Texas boy will freeze in Kori's hometown!
  • Bruce ThompsonBruce Thompson
    Since I have to fly to San Francisco tomorrow for business, I skipped the rest day today and will rest tomorrow.  So today I did stair repeats prepping for the Aon Building stair climb on Jan 26.  Did 7 x 20 flights, riding the elevator back down as rest interval.  Then ran 3 EZ miles @ Z1 pace of 8:57 with 2% incline on treadmill.
  • William JenksWilliam Jenks
    Speed (=VO2) phase for marathon training. Goal run was 6 x 800s. It's a long story but my indoor Garmin speed are still totally random and on the Fritz. Like list week, I ended up running these a bit too fast: all 6 at about 6:10 pace. Total run was about 8 miles.
  • Trish MarshallTrish Marshall
    Hi all! I'm in the OS technically, but due to surgery last month, I've not tested and am doing all my runs by feel. I hope to run a 5k in Tampa on 2/1 (which will be awesome being from Metro Detroit...no ice!) for my run test if my recovery comes along.

    It was warm yesterday so I went to my local park to run a loop...my first outdoor run of my recovery and the year! Whooo hoooo! It was clunky, and awkward the first mile, then just so good to be out of doors! I even saw a bluebird! image

    BUT...this girl has lost a lot of turnover. I decided to do a few strides later in the run. Um, yeah. Lots of work to do! So, that will be my focus till I run test.

    I am trying to work on my cadence in general this year...it is quite low. Usually 82-84. I'm 5'10" and have been told by a local run legend I'd be great at 400 hurdles and have long levers. Great...lol. So if you have any cadence drills, tips, tricks I can play with post um up! I'm all ears....and legs apparently! image
  • Nemo BrauchNemo Brauch
    7 minutes on the treadmill under the watchful eye of the physical therapist. That doesn't sound like much, but it meant a lot. Fingers crossed, I'll be given my graduation certificate on Thursday and sent home with a plan to slowly progress the running on my own. Wish me luck!
  • gcharbeneaugcharbeneau
    @ Nemo......good job! Keep up the good work and fight the fight......image
  • Rob MohrRob Mohr
    After the hour on the bike this AM, I got in my 30' of running at z1 but hussling around the city to and from work (realistically 2+ mi). Not the conventional 30' run but will have to work with today's time constraints...
  • Gordon CherwoniakGordon Cherwoniak

    @ Nemo - Excellent news. 

    I got in 30' with the 3X20" strides after work.  Now I've got to get to bed so that I can get up in the morning and do a TP run.

     

  • brawlins2002brawlins2002
    Good morning all! It felt great to get the run completed this morning. I did a total of 50 min. With my 2x1.5@8:13 (I'm supposed to be 8:12, but, the dread mill at 7.3 is 8:13). It felt quite a bit better than the test last week so the work is working! Excited to see how everyone else does today. Go get it!
  • KkauferKkaufer
    PHEW … I don't know, but I got it done this AM image. I'm in the midst of a pretty brutal week of work and even though I'm getting my usual amount of sleep, I'm absolutely exhausted and pretty stressed. So I didn't have high expectations when I rolled out of bed, and yes, my legs felt pretty heavy … but I somehow summoned the 2 miles @ z4 and give myself a BOOM for the physical and mental effort … is it Friday yet???
  • Gordon CherwoniakGordon Cherwoniak

    Feeling tired today as well so I have an extra hour on the sleep docket tonight.

    3X.5 mile @TP (11:10 for me)  - felt pretty good once I got going.  40' total

    I also brought in the belt one loop so positive progress on the body composition.

     

  • wareagledustywareagledusty
    Holy sweet mother that was fun. I forgot how Z4 run work feels. 3m at Z4 pace. Made myself run the 2nd 1.5m a half mph fast on the treadmill since I had to miss the brick run yesterday.

  • manconamancona
    Got the run done. Interestingly I struggled with the first interval but then had no problem with the second. Guess my legs just needed a bit more of a warm up.
  • lancelsulancelsu
    Got it done at lunch yesterday (had to shift around workouts) - 2 x 1 mile intervals which I was able to keep in Z4. Got 45 mins in total which for me was a beyond quality workout. (was in a boot for 10 weeks up until about 4 weeks ago)
  • baprince15baprince15
    Got it done this morning.

    Right on target for the first mile. Felt good on the second and bumped it up 0.2mph for the second half of the second. I only had enough time to add about 8 min at Z2 before a cool down.

    It feels good to be back in structured program with high quality workouts all week.
  • gwdykes@hotmail.comgwdykes@hotmail.com
    This morning was a struggle, 3rd day on road not sleeping well, and just overall tired.   Made it through both zone 4 intervals at target pace and incline on Hotel Deadmill and accumulated some z2 time as prescribed......So although it doesnt feel like it  am considering it a SUCCESS!
  • Peter WickPeter Wick

    Got the workout done today but it involved some serious overstepping. There's a woman I coach to get her a PR at the NYC Half Mary coming up. She wants to go 1:45 but that means some pretty good work. So in addition to the EN workout, I got to do hill repeats along with her (about 90 seconds each) and then go home. Getting to her place and then home meant some considerable hill climbing since we live on opposite sides of a valley. Yummy. But this season I'm really working hard so I should just shut up and recover for tomorrow.

    http://connect.garmin.com/activity/430452311

  • John HenaultJohn Henault
    Run done. But for the accountability of posting here, I likely would have pulled the plug on this one after getting a horrible chest cold yesterday. I'm glad I did it, though; it turned out to be a good run. According to the calculators, my Z4/TP should be 9:07 (yes, I know I'm slow). I ran my 2 x 1 intervals at 8:49 and 8:27, respectively. Total run time was 53 minutes. It feels good to be done. Now onto the bike tomorrow!
  • Kori MartiniKori Martini
    I woke up fighting the cold my kids all had that I SWORE I wasn't going to get. Had that hollow, achy feeling, but still decided to put on my big-girl pants and do the run. I made it through the first interval and RPE was way too high for the pace I was running, so I ditched the remaining intervals and just did the distance at a pace that kept me from hacking away. Going to bed early tonight.....
    These kids will either give me a helluva immune system.....or kill me. :-)
  • Al TruscottAl Truscott

    @ Kori - those kids are Double Trouble, huh?

    Today: 7.75 mi/1:05:50, 3 x 1 mi (4') @ TP (6:57-7:17) pace/Max HR/Cad: 7:10/145/97, 7:00/148/97, 7:02/151/98

  • Joe MatchetteJoe Matchette
    First run this week....and the results are not so good. About halfway through the first Z4 interval my heel started to get painful. I finished the interval and then called it a day....hoping that it is not aching tomorrow AM.

    I think it is time to get myself to the podiatrist. image
  • susanosusano

    @Kori et. al- feel your pain on the hacking lung.  I cannot shake it!  I have to wake up, hack for about 10 minutes, rinse my nose, then get started.  That's like a whole 15 minutes I could be sleeping.

    I am a day behind, so today's run (tuesday in schedule) to follow the FTP bike intervals...did it on the treadmill only because of time pressure!  http://connect.garmin.com/activity/430449605

  • Betsy KantorBetsy Kantor
    Got it done this morning, dark, 48 degrees, full moon, 2 peppy pit pulls at my side. Only had 45 min so probably didn't warm up enough before the first mile 5 sec sub-z4 at 8:27; 2ndm right on z5 at 8:07.

    @Trish-google chi running-they are big on training with cadence, have a cheap metronome you can buy and a lot of info

    @Nemo early -congratulations on matriculation out of rehab! kepp up the good work
    @Kori and Kate-get well and get rest! We need our leaders!
  • gcharbeneaugcharbeneau
    Got my 2 x 1.5 mile Z4 intervals done. Holy moly am I far from my target. Pace for the intervals were 6:36 and 6:38 when they should have been 6:20 or faster. Time for work! # Workworks!image
  • Paul HoughPaul Hough
    Running hard but hacking the program again due to a 10K I have Sat. Today I did 45 mins weights in the AM, and ran 6 miles in the evening including 16 x 1 min fast with 1 min easy... basically the run equivalent of the VO2 work we do on the bike. No need to run long intervals with a running race this weekend.
  • gcharbeneaugcharbeneau

    Posted By Brian Rawlins on 15 Jan 2014 06:02 AM
    Good morning all! It felt great to get the run completed this morning. I did a total of 50 min. With my 2x1.5@8:13 (I'm supposed to be 8:12, but, the dread mill at 7.3 is 8:13). It felt quite a bit better than the test last week so the work is working! Excited to see how everyone else does today. Go get it!


    BOOM is right! You are tough! Nice job!
  • Rob MohrRob Mohr

    @ John --- Felt the same way today. Accountability brought by this forum is already proving to be effective.

    Early morning at work kept me from running this AM, but was able to sneak out during lunch for my training set. 2 x 1.5 (4') @ z4 (6:27/mi) felt good, or at least better than sitting at my desk or in meetings... ran total of 5 miles w WU & WD. 

  • David HowardDavid Howard

    So my Garmin Footpod was giving speeds way off what treadmill was set at.  Here is a great tool (program) for getting proper calibration based on historic data:  http://fellrnr.com/wiki/Garmin_Foot_Pod_Calibration   Interestingly, my #s before last battery change read Higher than factory 1000 and now read much lower, also my numbers though consistent over 5-10 runs (without to much walk intervals)  seem to change in fazes.... I do know I have worked on stride & form etc. and this has likely changed my stride length as well as the pace count -all of which requires new calibration.  I'm too lazy to do the run calibration which is also a choice BTW. 

    I went from factory to 984.  Ill post how close the treadmill comes next time its a dreadmill run day.

    Dave H

     

  • drjohnson08drjohnson08
    Run on the TM done. Felt good today and extended the prescribed workout to just under an hour. After a 2 mile warmup I did the 2 X 1.5 (4') @ Z4 followed by 2 more miles at Z2. By far my best run since Christmas.
  • William JenksWilliam Jenks
    My footpad was completely useless today, but I was better prepared for that today, and I knew how fast my laps should be, etc. I did 11 miles as the first six between 7:30 and 8:00 and the last 5 very close to 7:00.

    @Joe - do it. Triathletes are notorious for not only waiting until their injury is too bad...but until they have 3 or 4 of them piled up. Nothing bad can come from a visit other than a little embarrassment if they say you have a bruise.
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