2014 Week #9 RUN THREAD
Welcome back to those who survived test week. 
We're switching gears a little this week and moving on to the VO2 run workouts of the OS. You have your new zones now and right off the bat get to use your ZONE 5 (yikes) paces for these. I would suggest that you absolutely consider the podcast this week a must-listen. Coach P explains what exactly the VO2 stuff is all about, why you may find yourself able to overachieve these, and whether you SHOULD or not. Take the 4+ minutes to catch up on his words of wisdom.
I love reading all of your postings about workouts and questions. Remember that getting the most out of this team includes you making the effort to put your questions and updates out there for the team to chime in on. We're all here to help you be your best!
Happy VO2 Running!
Comments
Dawn
If you are looking at your training page (Training Plan --> My Plan), there is a link to each week's podcast in the top right hand corner of your screen. There's a new one for each week of your training plan. Let me know if you have trouble finding it!
Paces for my 3.5' run intervals felt good:
7:26
7:20
6:54
6:56
6:32
6:31
http://connect.garmin.com/activity/454842298
Staying 1 day ahead of schedule I did the VO2 intervals tonight except I managed 8 x 440 at Z5 pace. I ran 6.55 miles total but apart from the intervals all the rest was jogging.
Got the 25' in. Looking forward to some 400's tomorrow. They won't be that fast relatively speaking but I'm really wanting to tackle that run. We will see how I feel Thursday after this post.
Only an ironman athlete can think watching a 1650 swimming race (66 laps...) is exciting...or at least someone with a kid who's pretty good at it. Watching the slow surges and occasional sprint finishes in a race like that is surprisingly similar to a marathon or tri...even though it only takes as long as a 5K.
Anyway, I'm basically back to the grindstone here except I ended up having to flip Monday and Tuesday. So today was 4 x 1.5 miles at HMP/TP effort with ~600 m recoveries. Worked out that they were at 6:23, 6:15, 6:20, 6:22. 10 miles total.
http://connect.garmin.com/activity/455380215
@ Kate yes 400=.25, 402.X m so you over distanced it. For some reason it's actually hard to find a treadmill in km up here so that's what I use as well.
Got my 4X400 in at 9:50 and the last 2 @ 9:40. I did not want to push it any further today as it seems I switched a back for a knee pain.
Run finished on the TM today. 6 X 400 with 1/2 mile rest intervals. Hit Z5 goal for all intervals. I added on another 1.5 miles at just above MP for a total of just over 8.
Can anyone tell me what the guidance is on these Wednesday VO2 runs regarding the "remainder" time? I finished the main set around 45 minutes into the run. Previously on Wednesdays the plan said to run as much time as possible at Z2 but it didn't have any guidance for today's run and I looked ahead at the remaining Wednesday runs and didn't see any guidance on those days either. Thanks.
OK I'll see if I deserve a chewing out tomorrow after Bike....
But I 'couldn't' help going faster....really! (My excuse is I have a 2 mile run test at end of month....)
So after the usual WU all @ 1.5%
VDOT 42= Z5 7:28=TM 8mph "Classic" Z5c=7:06 @8.5mph and...I really wana run ~13:00 on APFT....
So I used the 8.5
4X .25mls with 0.25 jog RI -seemed to long so next 2 RIs 1/4 lap....
Again...not my fault....couldn't help but "Add" another 0.5miles at the 8.5mph -which was fast but doable w/o strain HR finally into low Z5
Garmin FP puts these @ 6:15-30 pace actually
Then did 30" GRP with a few min at 4% and 6%@ GRP
1:10 total time then some ABBs
Yesterdays bike was uncomfortable @ new Z4, New VO2 little change so ....5 min though.....well see!
I just wish I ran as fast as my food pod says I'm running!
400's done and man, the legs are feeling it now! Remainder of my time at z2. 55 min. total
7:54
7:55
7:48
7:56
I spent all day last saturday at a local chi running clinic lead by Danny Dreyer himself, with four of his trained coaches as assistants-40 students. I am not a beginner to the material but it was an excellent refresher on all the form focuses and just fun to hear it all from the leader himself. I bought a new metronome ( last one I bought at my first class my goofy doberman ate a few years ago; he also ate my bevel faced garmin which forced me to upgrade to the 910). I am using his 'waltz' timing with it set at 60 so it beats every third step. I really was able to focus on breathing and keep my strides 180/min. Tuned up some of my other focuses-at z5 I really don't feel my legs (which is what he teaches) , i am only limited by my almost 60 yo VO2 capacity. As a follow up our local instructor is going to be videoing me saturday. I've said it before-highly recommend this!!
Paces for my 4' run intervals...this time I kept it steady after the first 2:
7:35
7:14
6:52
6:50
6:51
6:49
http://connect.garmin.com/activity/455896019
A little over 4 EZ miles on the TM this morning. Even at the end of the run my legs felt dead from the previous 2 days work. During the run I was questioning how the bike was gonna go down later in the day!
AM - 45 mins weights in the gym
PM - 8 miles slow jog
25' run in today and this became my day off as I did not get the bike in. I also found out I'll be going in this Saturday due to workload so only 1 day to sleep in I need to get to bed earlier now for sure.
http://connect.garmin.com/activity/456345089
4 easy mi, than the rest (8) averaging just under 6:35. Couple quick stops for gatorade. 12.16 mi total average 7:00 min/mi (moving pace)
Last year, I ran 2 half marathons at just under 90 minutes. One more mile at 6:3X would have been hard but doable here, and would have put me about 1:31:40. Think if I actually raced a half now in decent weather, I'd be quicker than last year...maybe a couple minutes.
Paces for my 4.5' run intervals...I kept it steady after the first 2:
7:42
7:22
6:55
6:54
6:52
6:48
http://connect.garmin.com/activity/456530317
I just had to post today - I am so ecstatic. I jogged 4 miles today in 32:12 (not to mention I did the 1st 5k in 24:12). And all this after I killed it on the bike today - 20 miles and above target the whole way on TR. I cannot believe I did my first 5K TT back in September at just over 32'.
I am right around my race weight when I was doing short course tri 5 years ago (-245#). And my run pacing is right back on target as well. Can't wait to see what the last 5 weeks of the OS brings. Still working to get to my 220# race weight for this season.
My one on one swim coaching starts Monday. Once I can get those swim numbers down, I can really start rocking and rolling.
Just want to give the EN Nation as shout out. I feel like I am so much more prepared and the training is so much more effective than when I did tri the first time around. Thanks everybody!
@Thomas...great news. Congrats!!
@ Matt...almost recovered!
@Matt Great! Id need those 30" RI's to do that many run intervals at that pace anyway
SUN run was to be today...and Start of Marathon Prep Hack. (was planning a fusion of OS and "Balanced Marathon" starting this weekend) but the food poisoning I had last night really nocked me down (literally ....fainted going to bathroom last night and hit face on bathtub) Have rehydrated well enough by mouth to avoid an ER visit and feel 90% normal by now (still down 7lbs) so I think I'll skip today.
Just have to decide If I do a EZ run tomorrow if weather says good or the planed bike (was planning on stretching it out to 2-3hrs.....)
I'll see how I feel I guess (and if I've recovered my hydration/electrolytes)
@ Matt good to hear the run jail is finished.
@Thomas excellent work.
I got in 30' run today
After a good bike ride this morning I rested for a few hours including a nap and then did the run on the TM. A little over 7 miles including 4 at MP.