2014 Week #4 RUN THREAD
Happy Week #4, JOS Crew! Your hanging steady and strong. Here's this week's run thread to post all of your successes, failures, questions, and polar vortex frustrations (dreadmill, anyone?)........
Take a sec to clink on that link in the top right corner to tap into Coach R's words on wisdom on plugging some swimming into the outseason around your other key workouts. It CAN be done for those of us who resemble the Titanic more than a dolphin. 
Have a great week everyone!
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I think the treadmills are life fitness brands, anybody know what type of HR strap these things read?
I own a Platinum Club Discover SE Life Fitness treadmill. All LF's use Polar only.
Anywho- as y'all know, I'm on the treadmill right now no matter what the weather. I've been doing my runs on Monday and Friday so that I have the most time possible to recover between them each week. So today was a 15 minute run along with my PT exercises. Good news is that while the run started off feeling a bit rough, my knee felt better and better as I ran. Even better, I realized afterwards that 15 minutes is the longest amount of consecutive running I've done since I injured it back in April (I did run/walk to get through the IM last year). So that's really pretty cool!
Have fun this week everyone, and be safe!
The treadmill is OLD. Be gone Polar Vortex! School's cancelled tomorrow (AGAIN for the 1000th time) so I gotta do dreadmill duty anyway before the rugrats get up.
I know the treadmill is played out when I get all possessive of "MY" treadmill at the gym. I had to suck it up with a mediocre fan and Bloomberg TV (or whatever it's called) the other day. How someone would want to watch that without audio while running or walking is beyond me. So... good luck and keep at it this week, no matter how cold it gets!
@Nemo-- awesome news!
Finished up three days of travel. This morning, Cheryl and I walked 3 miles out'n back to Delicate Arch in Aches Nat'l Park (that't the picture gracing Utah license plates. We were ALL alone in the bowl where the arch sits.
In the afternoon, we took the scenic route into Colorado, arriving as the sky began to cloud up. Since I'd had three days of gradual acclimation to the 2400 meter elevation, I went to the club and tried a treadmill run. My strategy for the next two weeks is to tread water, not really doing OS workouts, but doing enough to not lose fitness. So for running, my plan is 3-4 days of 5-6 miles each, with a lot of it at my LRP, a couple of miles @ my TP + 25 seconds (altitude adjustment), and 15 minutes worth of IP intervals, about 1:30-1:45, just a tick above my Z5. I've found that, contrary to received wisdom, the shorter the interval, the easier it is to hit my power/pace/zone. AS long as the interval is like 100 yds swim or 400 meters running, about 1:30-1:40, I can do it at the same effort level and speed as at sea level. Longer intervals require an downward adjustment. So I did a total of 13 minutes of Z5 work on the treadmill.
While I was running, the snow started up outside. Hopefully, I won't go on too long, so I can have some time on Tuesday to get ready for the expected powder onslaught here starting Thursday. If it snows more than 6-8", then the code of the slopes requires that I get in line by 8:05, for first tracks up top.
http://connect.garmin.com/activity/437074360
Wowza! Niiiiccceee!
Does everyone else do the run right off the bile when the schedule calls for bike and run?
@John, I rarely ever brick. Tues/Thurs I run before work and ride the bike in the evening due to time constraints/motivational reasons. On Saturday I ride in the morning and try to recover for a few hours before I hit the run.
This morning I got in 5 EZ miles on the TM. Felt good, nothing special to report.
I would run right off bike (trainer)...but not in 13 degrees (w/o wind-chill) ...so it is 15-30 min later on treadmill. By then I have recovered significantly. At least it felt so today...
I did a modification from plan.... more like if I was actually on a track... all at 1.5%
Did 400m WU @ Z1 10:30 then 2x400m @ VDOT 200m interval pace (7:03) with 200m RI at 11:00 pace
then 4X 200 @ 7:03 with 200mRI first 2, then only 100m RI last 2
These felt slow-ish.....and I do want to run a <14min APFT 2 mile in a couple months.....</p>
so I did 2x 200m@ 6:00 with 100m RI at walk-jog....
then 10 mi or so at Z1 10:30
about 40 min total
Felt good ....even the 6min pace didn't feel terrible....
Finished off WKO with KB windmills, bent press and see-saw presses (really helping with shoulder stability BTW)
Today - I hate running hard in the morning, but knocked off 6.19 miles in 57 degrees, breezy, and light rain. I'm racing 10K this weekend so I don't need long Z4 intervals today...I'll get that and more in the race. Instead, I did 20 x 1 min fast with 1 min easy jog. Glad that one is behind me.
Completed 3 x 1 mile on the 'mill this morning. I don't often have time in the mornings to do that, but since I'll be working until 2030 or later this evening, it seemed the better choice. I'm starting to notice my EF in Training Peaks creeping up a little, so I'm hopeful the work is working!
Looked and read all available comments and coaches info on vDOT....however.....
I have a Army APFT 2 mile run (Oct 2013 just prior to 70.3 race) at ~14:30 =VDOT 42
5K race result(Jan 1 2014) =vDOT 39 (10k from training-no races=37)
Marathon (Dec 2013)= VDOT 35
My 1/2 marathon times have all been part of Brick training run or 70.3 race or hilly/muddy trail race .... which all have given results = predicted by vDOT 35
Interestingly .....the 5K vDOT paces for T & M feel too fast with HR at one zone above pace zone. However....I & R feel way slow.
the GRP pace off of the 5K "feels" about right as my current 1/2M pace and my "someday" M pace.
SO......using vDOT 39 for EN OS plan wkos....but vDOT 42 for I's and vDOT 45 for R's (at least on TM....will have to see on road)
Seem reasonable?
Ill see how these #s used in last nights brick affect my run tonight.....
BTW I do NEED to improve my "short run" (2 mile) times as well...with next test end of MAR/early APR -thus intrest in I & R times. (want <13:00)</p>
2 x 1.5 mi - did both just faster than z4 at 6:15 pace. 5.5 mi total in 43'. Felt good. Looking forward to retesting my 5k.
My workout looks a little jaggedy becccause I recalibrated my indoor garmin in the first part, but it boils down to 3 mi easy followed by 7 miles at MP. My legs (quads especially) felt heavy at warmup and at the beginning of the tempo part...about 7:10, but ran the last few miles closer to 6:50. Only 10 miles this week in a lower volume running week.
http://connect.garmin.com/activity/437621888
Undoubtedly, tomorrow morning's "easy" run will be hard again. It seems like it always is.
@Al-great pic! Have fun skiing
@John-I do like to do the run right off the bike (when I have time, which is rare on a tuesday work day). I am all warmed up and feel great, and like Matt, appreciate the efficiency.
I had to work very late last PM (home after midnight) so didn't get the BRIC in yesterday nor could I get up and do the wednesday wko early, which is my preference. Fortunately, like Paul, it was perfect running weather at 3pm when I got out early-78 degrees, low humidity. I did a longer warmup as I was stiff from a weight wko Monday, 2.5 miles. But then was ready to work and did 3 x 1 mi in sub Z5 pace (8:08): 8:01, 7:51, 7:56
i have found that i now have the right layers for every temperature including zero, however at 15 and under i am on the TM. This week was challenging as it took me 2 days to recover from seeing Billy Joel at the first of his new monthly "franchise" gig he is doing at Madison Square Garden, awesome show with the Piano Man, but I digress, I am two days behind and will have to roll into Saturday with no rest on Friday.
Can someone point me to a good thread on Garmin Foot pod Calibration? can i manually adjust the correction factor?
I am finding that my garmin is reading faster than the TM and i do think the TM is close to accurate. Also notice that it seems to take time for the garmin to accelerate or slow down, any hints on that would be appreciated.
@Jenks, 30s??!!!! start selling tropical vacations to your town!