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2015 NOS Run Thread - Week 3 - Feel the burn!

Scott GiljumScott Giljum
in General Training Discussions

Welcome to week 3 everyone!  If you have looked ahead you will see that we start to increase the intervals this week on what we have already completed.  The two topics you should check out in the videos/podcasts are two that are important to consider as we do this: the value of intensity and recovery.  I have talked about recovery and fueling each of the last two weeks so I won't bang that drum again this week, but finding the value in the intensity and what it means down the road makes a huge difference.  if this is your first outseason you will be amazed at what this focus will bring.  I am still amazed at how much speed and power improve over the weeks we dedicate to this.  Check out the videos this week.  Also as we build up the intervals, that feeling of "this is too easy" usually goes away.  It may not be this week, but be sure to pay attention.  Enjoy the work this week, and I will let Mr. Michael Jordan take us out:

"I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed."  Have a great week everyone!

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Comments

  • rlh2000rlh2000
    Moving everything up a day because I'm traveling for a conference at the end of the week. Did Tuesday's run today, and man was I slow! Felt fine, but I was on Z1 pace without even telling myself to slow down, which rarely happens!! Hoping for some magic tomorrow with the Z4 paces!
  • judsonjudson
    Completed the 30 min as a brick and I say completed because I was just hanging on by the end. Woodstove put on too high a setting last night and the workout room was smoking hot. Together with too much yoga and a few chicken wings last night made the run a rough one. Off to try my first pond hockey skate this afternoon. Good luck today!
  • drjohnson08drjohnson08
    Weather was great today so I went outside for the run. Ran a little bit faster than I should've but I wanted to take advantage of being outdoors. That probably won't happen again for a while. Legs felt fine despite the hard ride earlier today.
    http://www.strava.com/activities/218255337
  • Steve WestSteve West
    Short brick after the bike. Only 17:30 for 2 miles. No strides. Wife came home with her folks so I needed to cut it short to be ready for supper.

    Great work everyone!
  • Lindsay BlumensheinLindsay Blumenshein
    Did about 25 mins including strides before hopping on the bike this afternoon. Legs are feeling good!
  • rlh2000rlh2000
    Did Wednesday's run tonight- man that was hard. Miles seem to be getting longer... Really enjoying the pain!
  • Gonzalo Canteros PazGonzalo Canteros Paz
    Z1 run done with strides at the end

    http://connect.garmin.com/activity/631437825

    59 degrees and raining a bit here in Ohio...but the cold is coming !

    4.2 miles in 35 min
  • Bill ManardBill Manard
    30' at Z1 (went by feel; only off by 2"/mile!) with 3x20 strides at the end.

    Unfortunately, unlike Ohio, the cold is here in MO - 34 degrees outside. Only reason I ran outside was to calibrate my foot pod for TM work...
  • Jonathan CollinsJonathan Collins
    Bill
    I am in AR. Same temp here. Cold!
  • manconamancona
    same pattern continues for me. Wednesday run felt great with no problem hitting my targets, even though the Tues brick was horrible.

    BTW, 66 with about 10 mph direct head wind in my basement. Nice work to those that went out in the cold at 0 dark 30.
  • Mark LaneMark Lane
     Got to run outside this morning, at 5am it was 61 deg. humid and foggy. Felt achy to start, the farther I went the better I felt. 2x1/2 (really closer to .6) 4:40 & 4:30. 2x1 8:04 & 7:54. Good effort.
  • [Deleted User][Deleted User]

    Did the run this morning...I could not get to the full mile at z4 so modified it a bit, but I am still running injury free, don't want to push that as this is the first year that has been the case.

    2x 1/2 mile at Z4, 1x3/4 mile at z4 the rest at zone 2

  • IrondudeIrondude

    Looking forward to today's run.  Sunny and 60's here in GA, perfect running weather.  Not missing the cold of Colorado.  This was me after a 2hr run in CO last winter.  Won't be missing that 








     

  • Brad MarcusBrad Marcus
    Today's run went well. I'm still trying to zero in on my zones by feel, but I'm having a harder time doing so this year. I'm mostly overachieving the zones, but that makes the later intervals tougher and I worry about how this will fare downstream...but I'll get there.

    2 mi WU
    3 x 1 mile @ z4 (5')
    1 mile z2

    total: 7.23 miles/55 min
  • [Deleted User][Deleted User]
    Nice run this afternoon on what feels like the edge of a beautiful fall here in NJ.

    10' WU
    Then Z4's targeting 7:10/mi
    1/2mi at 6:57 (2')
    1/2mi at 7:07 (2')
    1mi at 7:11 (6')
    1mi at 7:06 (CD)

    Feeling good.
  • IrondudeIrondude

    Legs were feeling a little heavy today.  Did feel as free and easy to hit pace targets as I did last week, but I still hit them. Did 8:03/8:04 on the 1/2 mi, and 8:09/8:08 on the miles.  Finished with 10' at MP, 8:46.  Lovin' this.

     

  • Brian BoylBrian Boyl
    Finally! Did a day's workout on the day it was supposed to be done: Wednesday's run on Wednesday! The 3x 1mi at Z4. Did my workout on the treadmill set at 3% incline.

    OK, no more trash talking how "good things feel": today's Z4 really felt like Z4. Funny, the first mile interval felt much harder than the last one. After my warmup (8') and recoveries (5' after each mile, except the last which I limited to 2'), I only had about 6' left for Z2. I did my 5' warm down after the 50'.

    Question: Are we supposed to count our warmups and warm downs into the total run time (i.e. the 50' for today)? Just curious.
  • Mark MaurerMark Maurer
    @ Brian,  I don't know of were supposed to or not but I count the warm up and cool down as part of the workout usually.  Remember that there really is no time goal for these workouts . What counts is getting the main set done, anything else is gravy depending on how you feel.
  • Brad MarcusBrad Marcus
    @Brian- well done. Yes, WU and CD should be part of the overall workout. The most I portamt thing is that you get those intervals done!
  • dakemdakem
    I enjoyed the run today and met all my goals.  This is the most structured training I have ever participated in and I can already tell I am making improvements...exciting stuff!
  • Tom BoxTom Box

    Up early on the dread mill again.  3X1 mile Z4 (7:26, 7:22, 7:14).  Only had time to get 5 minutes of Z2 work today.

    Nice work everyone.

  • drjohnson08drjohnson08
    Great work everybody, a lot of solid work here!

    Today's workout was really tough for me. The legs felt heavy and Z4 felt almost like Z5. Got the 3X1 finished and hit all my marks but it was a struggle. I probably should've slowed up a little but that's hard to do. Really going to recover hard tonight and hope I get my legs back for tomorrow's ride.
  • wdjacobswdjacobs

    Today's run was my first real workout since racing a half on Sunday. Woke up this morning with the legs feeling 100 times better than yesterday. Legs felt a little heavy but was able to complete the workout without problem - smiling the whole time.

  • Steve WestSteve West
    Finally managed to get outside for a run. Intervals are so much better on a track compared to the DM. Was 50* and raining lightly when I headed out for the 1.5 mile WU to the track. Rain stopped once I got to the HS and began again as I was on my way back. Good timing.



    I do all my intervals based on feel and 400/800 splits, hitting the lap button on 800 to prevent the auto lap from going off at random distances.

    My Z4 pace is 7:17 which works out to be 1:49 (400), 3:37 (800) which is how I pace, and 7:14 (1600).


    MS: 800, 1600

    1 - 3:40, 7:26 - a little slow

    2 - 3:35, 7:06 

    3 - 3:35, 7:03 


    Felt like running on cruise control most of the time. Only the 4th lap of each interval was hard work. Most days don't go that well but I love it when they do.
  • Gonzalo Canteros PazGonzalo Canteros Paz
    Good run today 3x1mile targeting Z4 (7:02)

    Overdelivered a little as I did : 6:43 / 6:37 / 6:44

    Warm up was 1.5 miles at Z1.5
    Added some Z2 time ar the end

    Totals: 7.1 miles in 53mins
    And...25 degrees colder than yesterday

    http://connect.garmin.com/activity/632002122
  • jfields74jfields74
    Had very solid run today. I was shooting for negative or even on the 2x1 milers but came up a few sec short on that second one. Overall this was a great run. Starting to have a slight issue with the Hoka's on my right foot. It seems as though that foot is slightly bigger and my middle toe has begun to hit the end a bit. So, anyone need a size 11 left shoe and a 10.5 right shoe??



    2 x .5 mile

    1- 6:39 Avg HR 160

    2 -6:36 Avg HR 166



    2 x 1 mile

    1 - 6:34 Avg HR 169

    2- 6:38 Avg HR 173

     

    Total Time: 51:40 

    Avg Pace 8:05

    Avg HR 149

    6.42 miles

     

     

  • Brian BoylBrian Boyl
    @ Mark, Brad

    Thanks! I def completed today's intervals (ouch!), but tacked on my warm down after the 50' so that I could log some time at Z2. Warmup was included in the 50'.
  • Jacklyn MooreJacklyn Moore

    I was totally feeling the after math of my first FTP test with power yesterday. Those were long miles. Went to my chiro today and he's started me on ultrasound treatments of my knees. No pain. Just that annoying "click" when I go upstairs. Something to do with the lateral side of my knees being inflamed. 

    Thank you to everyone for your Kudos and support. It's been great! You all ROCK!

  • Craig MarchioneCraig Marchione
    Just finished the run at the local junior college track. It went pretty well, actually better than I thought it would. I did have company though, looks like I may have stumbled on a running group that trains at the same time as my work outs which makes it pretty good. Did the 3x1 mi at my Z4 with a little left over for some fun Z2 time. Although at the end of the run it was a little tough getting up the stairs to our home. Looking forward to the bike tomorrow though. I feel more comfortable on the bike than running.
  • davidpettigrewdavidpettigrew
    Run done http://www.strava.com/activities/218688708/laps

    Felt good. Went slightly above target pace. Wore my older Bondis and my Achilles seems to be loosening up. Will ease back into the new Rapa Nuis next week and see how it goes.

    Winter is coming. Wrapped up for this cold and crisp evening at the track.
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