2014 Week #10 RUN THREAD
Work it, work it......WEEK TEN!
As Kate mentioned in the bike thread, we get some guidance this week from the coach's podcast on how to make your run (and/or bike) a little longer to get you ready for those bigger volume sessions of your next training plan. This isn't mandatory, by any means. Your #1 goal right now is to get faster and boost that 5k time still!
Hope everyone is handling the VO2 workouts just fine! Have a great week!
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Mon AM - 2000 yards swim followed by 2.1 mile run stopping for speed drills on grass in the middle of the run.
Mon PM - heading to Snap Fitness to hit the weights for 45 mins.
I started out still feeling the pounding from the weekend and quads a bit tired, but either enthusiasm or luck or something saved the day. The high heart rate at the beginning might be real; did feel kind of crappy before finally relaxing. Time was also a factor...had to scoop up kids.
About 1.5 mi warmup, then 6 x 1 mi with 0.25-0.3 mi rest.
6:37, 6:18, 6:19, 6:18, 6:25, 6:29
9.5 mi total at 7:06 average pace.
http://connect.garmin.com/activity/458930726
This was an important run psychologically. Feel a lot better about things. Hadn't had a good fast run outside in a long time. But, on the other hand, it was a lot warmer than it's been in a long time. At least I know I've not been fooling myself about times.
Did an easy run on the TM this morning. I got in a little over 4 miles including the strides. Nothing special to report. Legs felt fine despite a really hard weekend.
I got a run in this afternoon to make up for the bike this morning. I hadda shudder down early in the third FTP interval and it was gnawing at me the whole day. I haven't been sleeping well and I can see that things are catching up with me. Murderers Swim on Monday was also a lot tougher than usual. I'm thinking I didn't give myself enough time to recover from an all-out half marathon effort on the 2nd. As others have said, I'm looking at that 7x400 line in tomorrow's workout and biting my lip.
7X400 on tap this morning all consistently paced thanks to my trusty treadmill 2:26, with the last two a couple seconds faster. 40' total.
This workout definitely felt better that Tuesday's bike. The continued plan is more sleep, recovery (rolling and stretching) and watching the nutrition to ensure I make it through the week with only the requisite two days off. I was getting lax in a few areas as I assessed the last couple weeks.
I've seen "sleep" mentioned a few different places in the Jan OS forum within the last 24 hours. I myself wasn't getting enough sleep leading up to our most recent test. With the daylight savings change this past weekend I have really made an effort to get 8 hours of sleep for the past week. I haven't been perfect but it's made a difference. Monday was the first day in a long time that I can remember not wanting to take a nap at 2:30 while I was at work. And, I've felt really strong during my last few workouts.
BTW Winter Storm Vulcan has arrived in Rochester. I shoveled 8 inches of snow when I got home and the worst part forecasted hasn't even hit yet!
I completed 8 X 1/4mi @ Z5 on the TM this morning – 2 more than the intermediate OS plan calls for … hit the numbers ... actually, faster by 20 sec per 440 .. without difficulty.
My problem is holding back on these … Any suggestions on the *best* way to deal with the sense that these are a bit too easy?Less rest? Run more of ‘em? Faster pace?
No run today per DOC
Last nights brick run went well despite poor BIKE. did 6x 0.1ml in the 4:30-5:20 pace then added a 0.25ml at 5:45 pace a "too fast" next mile 8:25 then back down to Z1 38min 3.2ml Tot.
CT of head and US of liver tomorrow...and hopefully be told when off quarters/no activities
@ Jim - Definitely less rest. I would think your endurance is out of whack with your sprint speed. Recommend a micro thread with Coach P on that.
@ Kate - If you can survive 2 hrs of hamstring stretching, the VO2 intervals should be a cake walk.
AM - 2000 yards swim
PM - 10 x 440 @ Z5. 7 miles total run. My left hamstring cramped getting into the car this morning (last night's bike ride) so I took a couple of S caps before the run and that worked.
Had to bail out the outside and go inside tonight because work has been crazy and it was sub freezing...so the ice patches would be in the dark. Frustrating. Funny thing was that a couple of outdoor runs, and suddenly running on the track wasn't all that exciting a prospect. :-) My legs were definitely feeling some quad fatigue and my warmup miles did not make it feel like the work miles were going to go so great.. And as it turned out, I needed a couple of work miles to get going. Still, all told I will take this one and call it good. Definitely a serious, hard run.
As always 1 slow warmup mile
5 miles right around 8:00
6:50
6:40
6:30
6:34
6:28
6:31
6:23
6:26
Total of 14 miles at 7:10 average, if that's meaningful.
@William-glad you finally caught a break with the weather, and got the psychological boost you needed!
@David-good luck with the studies
@Paul-Im with you-I am also supposed to leave OS after next week but I don't think I will-I am going to finish JOS with the gang. Also, about daylight savings, since we do not change our clocks, in June it is light at 0430 but dark by 8:30 at night!
Good work everyone! The track is your friend.
Work messed with my lunch run plans for yesterday for the 7 x 400. By EOD I'm rarely in the mood to knock out a training session and hit goals, plus I had a new refrigerator being delivered so I needed to get pathways cleared and door hinge pins loosened to take the doors off.
My marathon partner and a local elite runner run track on Thursdays, but with JOS I usually can't make it and they know. But got a text from them Wednesday evening...they were doing 10 x 400. GREAT! My marathon partner had a target of 1:45 (a stretch) and my Z5 pace was around 2:00 (strong but I can do better). So I made sure to trail her and just encourage her along the way staying about 3 seconds behind.
Ended up with 1:53, 1:54, 1:54, 1:53, 1:54, 1:54, 1:52, 1:53, 1:51 and a 1:46. Pretty pleased. (Alison was about 3 seconds ahead of me by design) Never completely out of gas except on the last rep.
A couple of thoughts as I head out to do today's marathon hack woo - 3 x 1 mi @ 5K pace:
For those who are feeling the 400's are too "easy" look ahead to week 13; you'll be doing miles @ 5K pace. Those are NOT easy, sandwiched between OS bike workouts. You're building to accomplish those, and then improve your 5K or half marathon time in eek 14. No benefit in overachieving, really. Just take the "easy" feeling as a sign of your growing fitness.
Daylight savings: Betsy, Paul, down there in the tropics, there;s not much change in day length summer to winter. Up here @ Lat 48, if we had year round DST, it would be getting light @ 8:40 in the morning around the end of December, and the sun would set @ 5:20. State-by-state might indeed be the wisest model for managing time. I admit to getting very confused when I spring forward.
OK, it wasn't a death march, but it's always a challenge just to run easy. GORGEOUS weather today. 6.5 miles outside at 8:18 pace. I told you...really easy. Race rehearsal on Saturday in Dallas. Just hope it's not 80 degrees in the afternoon when I'll get to run. :-)
http://connect.garmin.com/activity/460385464
Really enjoying the Z5 running! Just like the VO2 on the bike, I think I can wrap my mind around the suffering better when its in small doses. Hit the 6 x 400 yesterday afternoon at 1:41/1:44/1:43/1:42/1:41/1:41 so nailing them almost 15 seconds faster than my Z5!
Thanx everyone for the positive vibes On the CT they saw nuthing in my head
Trying reeeely hard to take today off (stre/stretch) then LSD RUN SAT/BIKE SUN.....I feel about back to normal but will try and taper back into things ....gerrrr.
I had a short but good treadmill run on Friday morning, 30' @ 7:21 pace. Very easy pace although my HR crept up and I was working hard by the end of the run. http://connect.garmin.com/activity/460977738
Then Saturday morning I truly exited run jail...my first ourdoor run since the January injury. I'm in Tokyo so it was probably a little risky to stray from the hotel without assurance that I'd ba able to complete an outdoor run, but I did it anyway. In any case it was a 2-mile loop that I did 3x and I know the neighborhood so I figured I'd be okay. As it turned out the thing that messed me up was a brutal side stitch that came on in the last half mile...no idea where that came from. So I stopped for a minute then jogged the last bit of the third loop. Overall 6.22 miles in 44:04, 7:05 pace. And a pretty darn hilly course. Not bad given the long layoff. http://connect.garmin.com/activity/460977635
Busy day watching my daughter (2nd degree black belt) at a Tae Kwon Do festival as she prepares for state competition. Snagged a 4 mile run in between her fights though.
Welcome back to full on running, Matt!
Even though the ride was in the basement the wind wasn't going to keep me indoors for the run. I got in a nice quality run for just under 60 minutes. It is too hard to do truly straightforward running in the various zones in my neck of the woods so I do what I can to keep it where it should be by judging exertion. However, when you're climbing an 18% grade for almost a quarter mile your HR gets up there. I did take about a half hour break between the bike and run but I was glad to see that I could do a long stretch at a sub-8 pace on rolling hills after thrashing my legs on the bike.
Felt pretty good getting back out for run.....even better that it was OUTSIDE....till snow hits again SUN night......
Did I mention I miss Tucson....
Anyway....I promised my Civilian Commander (wife)...My Army OIC...and Coach P to take it easy.....Soooo....
Broke it into 3 parts- EZ first 3rd then picked up pace slightly over rolling area, last 3rd picked up effort and held pace/slightly faster (up hill and into strong headwinds. 1.5mileCD (after 13.1 ml mark) HR LOW Z3 ist 1/3.... 2nd 1/3 Z3 brushing Z4 periodically....last 1/3rd Z4 with just a brief spike at end with a li'll kick to finish the 13.1 RPE FELT Z2 ist 1/2... definitely Z3 last 1/2 (consistent with Marathon effort {1st half} last NOV (4:30) 4:15 moving....long toilet waits!) I don't feel that 'tired' and legs aren't exhausted ..but they feel beat up
VDOT paces below.....not used. went purely by feel with occasional glances at watch to calibrate..Z2 8:25 would have been HR Z4+ and likely would have not been maintainable much beyond 10K (It'd be a PR
). .....GRP mayyyybe in race conditions for 1/2 M distance. w/o the wind.
2:21 TOT 14.5ml 13.1 @ 2:04 AVE LAST 1.5ml@11:30 AVE(TOT) 9:43