2014 Week #6 RUN THREAD

Kori Martini

Getting this forum started after shoveling my driveway for the 23rd time (not a typo there), and I just listened to Coach R's podcast on how to stay strong and flexible over the course of the OS by adding on small amounts of strength work after your key sessions are done.

If you live in the mitten state (like me) or anywhere else that's measuring snow accumulation by the feet, not the inches, and you do NOT have a snowblower, then you've got the upper body strength covered! Now to work on that flexibility.....

Anyway...the reason we're all here....post those RUN WORKOUTS! 

Ready, steady, GO!

William Jenks

More VO2 stuff. Today was the pyramid. 5.2 laps per mile, and I did 2, 3, 4, 5, 4, 3, 2 laps intervals (=23 laps, a bit over 4 miles) with 1.25 laps recovery (about 400 m). This was pretty tough, especially that second 4-lap one!

10 miles total workout
http://connect.garmin.com/activity/443625667

Al Truscott

Back to triathlon/OS training after two weeks downhill skiing. All I did was 2 sessions of 45-50 minutes on a treadmill (@ 8000'), with 15 minutes of 1.5' (1.5') VO2 intervals. Today, I did a long run, again on the treadmill, but @ sea level. 12.25 miles, 1:46, 3 x 1.5 mi @ TP (1.5 mi @ LRP). It felt like work, and I was a little sore during the run, but not so much now.

Kkaufer

This sucks, but the Tuesday runs are just not happening for me I already get up at o-dark thirty to get the bike in, and I'm not willing to sacrifice another 40' of sleep for a t-run. And Evening are usually reserved for errands etc … Not happy, but that's all the more to make the other run woks count. On to tomorrow!

drjohnson08

Sometimes the hardest part of the workout is getting out of bed. 5.25 miles on the TM. Can't wait for the ride tonight!

MattAaronson

@Kate, my question would be "what are errands, etc" and do you need to do them on Tuesdays...
(sorry, can't let you off the hook that easily)

Kkaufer

@ Matt -- trust me, I don't blow workouts off lightly ... Tonight's errands are unavoidable and un-delayable. However, the good news is that due to work travel I will be doing next Tuesday's workouts on Monday, when I'll have more time in the morning

Al Truscott

Posted By Kate Kaufer on 11 Feb 2014 10:32 AM


@ Matt -- trust me, I don't blow workouts off lightly ... Tonight's errands are unavoidable and un-delayable. However, the good news is that due to work travel I will be doing next Tuesday's workouts on Monday, when I'll have more time in the morning

This makes sense. I often do Tuesday's run on Monday.

Rob Mohr

I've been finding the Tuesday run tough to manage as well. I've been getting them done, but they come at a serious cost. I like the idea of doing them on Monday. May consider this when Tuesday schedule is too packed.

Today's run went well. Straight off the bike, so was still on a high - relieved to be done with that daunting 2x20' - and was pumped to settle into a relaxing pace and focus on Breaking Bad.... Did 32' - 4miles @ slightly faster than z1.

susano

While I have been slacking off in forum posting, I haven't been slacking off in workouts.  I run 2 days behind, so today is Sunday's long run, which was resigned to the mill this week because I am tired of looking at single digits and couldn't summon the courage to HTFU.

Since I haven't shoveled snow in 3 days (Mitten State-  most snow coverage per mile of ALL 50 states right now), I figured I would add core and upper body since the bandwidth allowed.  

http://connect.garmin.com/activity/444069389

C'MON SPRING!  The guys of the LBS are manifesting Spring- they have a countdown-- 19 days til cycling season!   

David Howard

Brick off bike...thought id try the indoor track 13 lap/mile -no sat reception so pace/dist by foot pod.

2.03 mls total -no WU as just off bike.... ramped up speed till what felt like Z3+... then did 9x 0.1 mile surges (build up to full speed over 20 yards -hold for 20 more then taper off ...roughly 1/2 lap each with jog at Z3+ pace in between. 

then a few more laps at Z4ish to round out the 2 miles.

Not sure about footpod accuracy.... says my pace was around 7:40=8:00 on non interval laps...seems fast. Needed the larger # intervals as I have Army 2 mile test coming up....

Kkaufer

BOOM! I don't bother checking out the temps in the AM since right now it's just !@#$@!#$!@$#@ cold. This AM was no exception - but I did take some satisfaction in the fact that even with two layers of winter leggings on, my legs looked SVELT - I think that means the WKOs are taking effect
Anywho, did a little longer warmup, then nailed the 3x 1mile repeats right smack in the middle of the zone. Garmin Connect is being stoopidd slow in uploading, but I SWEAR I did the workout!!! My legs are a bit tight and stiff, but that may be because they haven't totally un-thawed yet. And on that note, my apologies to everyone in the DC area for using up the city's entire supply of hot water in the shower this AM...

Paul Hough

Hate running back to back (Tue night and Wed morning) but it is supposed to storm tonight. Crawled out of bed to run in 59 temp in the fog (1/2 mi visibility...so very humid). I didn't bother with the 3 x 1 mi since I have been racing so much. Instead, I reached into my sack of workouts and pulled out the classic Huff n Puff Special. It is a 1 hr workout that goes like this:

10min Z1, 10 min Z3
5 min Z1, 5 min Z4
4 min Z1, 4 min Z4
3 min Z1, 3 min Z4
2 min Z1, 2 min Z5
1 min Z1, 1 min Z5
10 mi Z1

If you do this work out right, it will turn your legs to mush and the last 10 mins Z1 will be the hardest. Let it storm, this one's in the bag, and I will be lifting weights tonight. Since I'm not shoveling snow, I have to lift something!

Nicole_Delaney

Interval run on the treadmill this morning. 3x1 mile actually felt pretty good after the 1.5 miles slogs last week. Watched highlights of the women's downhill to distract me from the fact that I was on the shredmill. Glad it's done. Anyone who knows me knows that I'm really not a fan of interval running, like at all.

Setting up for the Z5 work on the bike tomorrow mixed with my Tuesday run. Friday's rest day will be well deserved. Should be finished with mid-week workouts by about 6:45 am, woot!

tcattri

So I braved the ice, slush, and heavy winds in the ATL today - completed all three 1-mile intervals for WK6 BEG in Z4 (5.6 miles total)! Working my way back to my zones before my 4 year tri hiatus - excoted!

Al Truscott

@ Paul - I like the Huff 'n Puff descending ladder - my kind of workout, I love to try and run my fastest when I'm my tiredest.

Today is a lull day between storms - we're getting warmish rain every 24-36 hours. So off to the HS track for the marathon hack VO2 sessions: 2 x 200, 4 x 400, 1 x 800 all @ Z5/IP 6:54 min/mi, full recoveries, 60 min total. Easy enough, considering all I did for two weeks while sking was two treadmill sessions of 10 x 1.5'(1.5') @ 7:17 >> 6:44 for a total of 11 miles/1 hour 40 minutes of running.

drjohnson08

"Huff n Puff Special" that's funny!

Did the run early this morning. Felt pretty strong despite yesterday's 2X20 bike wko. 3 X 1 mile @ Z4 + 2 miles at Z2.5 for a total of 8.5 miles with all targets hit.

stevedorris

Bad news: My Garmin was all jacked up on the run, showing all kinds of crazy data...240 HR, 10:35 pace when actually running sub 8:00, 6500 ft of elevation gain...sometimes I hate technology!  

Good news: My wife was running with me and her Garmin was working fine so I just chased her all morning and got the wko done 7:55, 7:52, 7:50 

Bad news: My old "friend" plantar fasciitis is trying to come visit me after today's run.  Spent most of the 2012 season sidelined with it, made it through 2013 with a minor flare up about 5-6 weeks out from IMAZ.  Hoping ice, foam roller, and stretching do the trick!

stevedorris

Paul,

The Huff n Puff Special looks like a blast, may drop that into Sunday's run.

Joe Matchette

First run in 3 1/2 weeks.....an easy 15min with only slight discomfort on my left heel. No pain and no tenderness.

If there is still no pain/tenderness, I will give it another 15min dose tomorrow.

Al Truscott

Posted By Joe Matchette on 12 Feb 2014 05:52 PM


First run in 3 1/2 weeks.....an easy 15min with only slight discomfort on my left heel. No pain and no tenderness.



If there is still no pain/tenderness, I will give it another 15min dose tomorrow.

Let the fun begin ... again!

jfields74

No run today.  Freezing rain first this morning followed by about 2" of sleet and then more freezing rain to make slush.  I decided to pass on the run today.  No power on my farm since 8:45am est (but it has a 150kw backup generator) and no power at home since 10:30am.  Got the portable generator running my DSL, saltwater tank, the TV and fridge.  Using the grill for cooking.  Might be a few days before we get power back. 

David Howard

@Steve. Be sure to dig out your sleeping splint (got one?) And be sure to ice the sh#t  Outa it now. If you wait till its a constant ache it'll be a real bugger to fix. 

William Jenks

Good to see people getting back in the game, getting it done, and getting it in.

Wednesday is my tempo run. 11+ mi at average of 7:01
4 mi warmup: 8:18, 7:48, 7:52, 7:48
7.15 mi 6:40, 6:40, 6:34, 6:45, 6:16, 6:13, 6:19, 6:08 for the last fraction
I calculated that I ran a 40 minute 10K here...probably a few seconds under. Pretty damn good for me on just a moderately hard tempo run. To be fair, I took a 10-15 second drink break in the middle of it, but that's pretty irrelevant.
http://connect.garmin.com/activity/444477402

Rob Mohr

@ Jamie - Good luck w your power and this crazy weather - stay warm!!
@Jenks - Very strong run. Awesome stuff.

Did my 3x1mi@z4 this AM. Went well but had some slight knee pain. Held off on adding any miles as a result. Need to get back in the habit of foam rolling.

1 mi (4') -- 6:15
1 mi (4') -- 6:15
1 mi (4') -- 6:00
Total of 6 miles in 42 mins

David Howard

So I decided to back off a tad on the post main set vol/intensity....

TM @ 1.5% WU 1 mile of stepwise increasing speed then 3x 200m @ 6:00 with 200m recovery walk/jogs

3x 1 ml @ 8:20  Hr 150 up to 159; 154to 163; 155to 165ish-steady... with sharp climb to 172... ( I just remembered why... I cranked up the grade to 6% for last 200m )

Then Q 5' stepwise speed drops for 15 min   Total time 1:12

felt OK not a but kicker....just bored with SS running on TM.    Oh funny obs....the 6:00 pace read 5:30 on Garmin the 8:20 read 7:18ish on watch.

Bill Manard

3 x 1 mile @ 9:35, 9:25, and 9:10 with a little more running to make an hour. Since TP is giving me a TSS > 100/hr, I guess it's time to update the threshold. Good thing there's testing coming up!

John Henault

Run work done early this morning on the treadmill. I did a warmup, then the 3x1, then a short cool down. Time was tight but I got the main set done.

Pat Koss

I love the track. Did the 3 x 1 mile at the local university track yesterday. 8:14:, 8:10 and 8:01 on an 8:12 Z4 target! Woo hoo!


Blowing off the little runs this week since I have a 25K trail race on Saturday (my first). It's supposed to be 60 degrees on Saturday. This will be fun.

jello4

+1 on the Huff & Puff, That will be Sunday's workout

William Jenks

This week's progress may be measured by the Thursday morning easy run, which is usually something of a death march. This morning's run was really ok. 5 miles at pretty easy RPE, working just a little harder at the end.

8:11, 7:31, 7:22, 7:08, 6:29
http://connect.garmin.com/activity/444645724