2014 Week #5 RUN THREAD
Here we are in Week #5. This week's podcast is specifically for those run workouts, with Coach P giving us some great tips on run form. This includes some great little form "drills" and checkpoints to keep you in line! Fire it up and get smarter about healthy running.
As of right now, there are 45 days, 21 hours, and 46 minutes until Spring. Think warm thoughts!
0
Comments
Thanks Kori,
hit the road for the intervals yesterday morning with an easy to moderate warm up nailed all 3 and finished the 90 minute with 10 miles including a brief walk inbetween miles to stretch due to a it band and periformis tightness issue work works
I got the run workout done yesterday but have decided to do the intervals a different way. On Sunday mornings the town blocks off a road through the South Mountain Reservation to cars. That road is 1.8 miles long and has a substantial hill in the middle of it and the road continues to climb gradually once you get to the top of it. Thus, yesterday's first 1.8 miles was at a 7:37 pace going up and then the second at a 6:57 pace going down. It's actually kinda challenging to run hard down hill for so long but it is good practice since that is one of my weaknesses. Then I settled in for some endurance work. Not a bad morning at all.
Today is a different story. We're getting smacked up with some heavy wet snow here in NJ so today is going to be one long core/crossfit/endurance/weightlifing workout. No rest day for the Wick, eh...
5 x 1000 ish meters. 400 recovery. The heart rate traces show I was actually hitting VO2 max, heh heh
Total of 9.1 mi in 1:08.
http://connect.garmin.com/activity/440421779
As appropriate, I'm in my 6th week (week 5 here, officially) and the legs are starting to notice that they are getting worked. I'm incorporating some extra stretching and rolling in the evenings, and it seems to still be going fine.
Tendonosis in the achilles also seems to be under control. My particular version, I was told, is long term degenerative, and takes quite a while to heal. So I'm not 100%, but I'm getting there and have been able to do so with a fair amount of running, so I feel good about it.
I did a little over 5 EZ miles on the TM this morning. Was a little stiff to start but at the end I felt like I could've ran all day!
EN site wasn't working for me this AM, so i guessed what the wko would be. figured either 4 x1mi or 2 x2mi. went with 2x2 since i was a bit tight on time. went well. in fact, felt a bit easy so i shed 10" off z4 for all 4 miles. i need to retest the 5k soon.
2 mi @ z4 minus 10" / 6:18
2 mi @ z4 minus 13" / 6:15
Total 5.5 miles
@Rob and Matt - I have breaking bad queue up in netflix but haven't started it yet. I may have to now.
@Nemo - awesome!!!
I'm hoping to make it back to Boston tonight to hit tomorrow workout before a quick "work trip" to Aspen over the weekend.
YAY!
Sunday was a nice long run on the causeway towards sea fog and Safety Harbor. I raced a 5k the day before, so didn't do any TH repeats. It was y longest run of 2014 and since I had surgery on 12/2/13.
Monday I ran 30' with 6 strides.
Tuesday I ran 30' with a TH-ish mile at the end.
Miss shorts running weather already!
Trish - Back to the frozen tundra!
Tue PM - 4 miles plus strides breaking in a new pair of Newtons. Warm and humid.
Wed PM - 7 miles including 8 x Millport Dr (.43 miles) hard. Totally soaked at the end of this run. Anyone else hosing themselves off after their Feb run? I took 2 S caps at dinner hoping I don't cramp while sleeping tonight.
Tried to get up early to lift weights today, but I was really tired. 5 weeks in and I am starting to feel the drag of the OS? Anyone else getting tired?
@ Paul ...yes. I'm beginning to feel the cumulative effect of the OS.
On Tues, I did 2 x 14' on the bike at 260 watts, then ran 3 miles at 8:58 pace, 2% incline on the mil.. Afterwards, a long-time friend who has done many workouts with me was just coming into the gym.. He said "you look worn out, get some rest." I made an extra effort to get a good night's sleep last night. This morning I attempted the interval run. Not quite a wreck, but close. I couldn't do the mile repeats. Had to break them into 3 x 1/2 mile @ 7:08 pace with 2% incline, 1 minute walk (I seldom walk), 3 minute jog as rest interval. then 2 x 1/4 mile at 7:08 pace with 0% incline. Then I just stopped. Standing down tomorrow...no bike or run.
We'll see what tomorrow holds for the bike...
http://connect.garmin.com/activity/441113368
Ok, those 1.5mi run intervals HURT!!! I am doing all the interval work on a treadmill set at 2% grade since we don't have any relatively flat roads and the high school does not allow access to the track. The plan is for my running to significantly improve since most of you seem to be speed demons!! I am around a 9:30 pace, but pushed out the first interval at 14:45 and the next one at 13:54.
Mandy
Mandy - great stuff. If this is your first time through really training with intervals, it's very likely you'll make some pretty dramatic progress. No one goes from 10 minute miles to 7 minute miles in one season, but a significant chunk can come off that first year, and you can continue steady (but slower) progress for quite a while. The truth is that I started running faster in my mid-40s when I started getting really organized about "training" instead of just "running". I'm no elite or anything, but I've worked up from "very average" to "pretty ok". :-) So it can happen. Keep the faith and do the work!
Have I ever mentioned that Thursday morning easy runs after Wed night tempo runs are a challenge? Probably like 20 times. http://connect.garmin.com/activity/441296899
WKOs where tough and seemed to require extra Mental effort/motivation but produced monster numbers for me (accedental 10mile& 15K ave time PRs from my mile Z3 repeates WKO etc).....needed Mon ALL off and had to bail after 1 12 min bike Z4.....just zonked. Yesterdays TM run whent OK but didn't feel quite right yet....so did CD after main set and stopped after 35 min total. Interestingly it wasn't a glycogen issue....I cranked out the speed intervals easily (did them as 200m at 6:00) but still felt "deep level" of tiredness. Today....better...but today is travel day. I'm thinking I need the next few days for stretch and streagth to let my energy resources recharge. Seems to be a common need....particularly in the 40+ and alwase pushing the top of the power zone types......
BTW I have noticed spinning actually helps better than full off if taking a second ez day......I suppose I should focus on drills/technique and be OK for not pushing 150 +TSS every time I ride.
@David, I would be careful about trying to throw down 150+ TSS every time you ride this early in the season. Like you, I also do better with active recovery rather than doing nothing.
Massage tomorrow, then hopefully a "normal" OS till the end!
Felt like a slow start then picked up the pace:
1.5mi x2- 8:26, then z5, 8:08. No time for any z2 running afterwards
@Paul-starting to feel tired too. But for me its burning the candle at both ends-if i could consistently get 7 hours sleep i would be better off!