NOS 2015 - Run Thread - Week 5 - Get me some turkey!
Welcome to week 5 gang! I have a few thoughts for the week. First, this is thanksgiving week so make sure to check out Coach P's post about how you should hack your week as needed:
http://members.endurancenation.us/F...fault.aspx
This is a week where you get done what you can as best you can. For some of us, that means it looks like a normal week and we keep on trucking. For others the week swallows a stick of dynamite and blows up bigger than a 4th of July celebration. Again, do what you can.
Second, as we see all of our family that we haven't seen in a while, we also get much unneeded exposure to other germs and what not that, if we aren't careful, can make us sick. As someone who is now patient X(
), I give you this warning so hopefully you can avoid my diet of vitamin C and zinc. (After a note like that, is it any wonder my nickname around work is Debbie Downer!)
Finally, I want to talk about something we all need to work on both this week and especially the coming weeks of the OS; your mental six pack (insert picture of someone with PBR six pack tattooed to their forehead here)! There was a lot of talk about this last year, and with all the things that will distract this week, it seems like a good time to bring it back out. As the work continues to build and get harder and fatigue pushes us down, your mental six pack is what needs to kick in so that you can still bring it to each and every workout. Some of the other vets can kick in thoughts on this as well, but these are basically the mental games you use when dragging yourself to your pain cave at zero dark thirty to get it done.
Have a great turkey week everyone and keep up the great running! And for all of you who will be participating in a local turkey trot, show 'em the new speed you've developed in just the last month!
Comments
For me during this NOS, I am working on run durability. I am currently following the 3rd evolution of the training week. My plan calls for two days (Tuesday & Friday) with 2 X 1 mile intervals. However, as you know, Tuesday in the NOS is FTP work day. The previous plan only had one day with 2 X 1 mile intervals so I just switched the Tuesday/Wednesday runs. However, now my Wednesday run is a 60 minute B-A-A run. So,today I did the interval run and plan to do them on Mondays and not run at all on Tuesday. What are the thoughts in the house?
Today's WKO ended out being 5.52 miles with the 1st interval @ 6:21 & the 2nd @ 6:17
http://connect.garmin.com/modern/activity/639215278
Did last Wed 3x1 mile to catch up and the fact that I am also doing a Turkey Trot 5K on Thu influenced my decision
Link ---> http://connect.garmin.com/activity/639498517
Did 33' on the treadmill in zn1 this morning. Had to run before work and will do the bike after work. But for the first time since 2010 I ran in a different shoe than the Kswiss Blade light. Not sure how many pairs I went thru but it was time to change it up. Ran in Saucony Kinvara 4's and they felt great.
10' WU
Then 3x 1mi Z4's targeting 7:10/mi
Managed, 7:01, 7:00, 6:57
Then 1.8mi at 7:57/mi.
Done!
http://www.strava.com/activities/223127474
I did my run today as a fasting run a tick faster than Z1 + some strides for a total of 10.9 in 50'
Gave my new inov8 xLite 155 a first try and I love them
http://tpks.ws/SkaO
Let's wait for tomorrows speed work
I actually did what I would classify as a long run: 11.5 miles. With 1x 2mi @ Z3 and 2x 1mi @Z4 intervals imbedded within. My GPS was flaky so eventually I had to revert to the footpad for speed/distance data. Definitely outdid my Z3 and Z4 paces, and held my tested Z2 for the rest of the mileage.
Averaged half way between Z1 and Z2
Link--> http://connect.garmin.com/activity/639983741
Will not run tomorrow to rest for Turkey Trot 5K on Thu morning, then do the VO2max Thu afternoon and the Wed run on Friday (that is my plan at least...we'll see!)
Wednesday threshold intervals tonight on the TM. Nothing fancy.... run and done.
WU @ 8:34
2 x 1.5 @ 7:13 with 0.5 recovery
Finish the hour at 8:34
As we normally don't run a lot at that speed it takes some time to get the feeling for this speed
https://www.strava.com/activities/223428735
MS: 4x6' (90"), 2x3' (90"). Consistently was around the 7:08/mile pace, so outside my zones completely :S
It felt awesome, and I'm glad I went out. Legs are feeling great!
3x1mile done at the track. 7:10, 7:26 & 6:47 A bit all over the place with pacing today, but I am pleased with it, especially the strong last mile.
Laps on Strava
Happy Thanksgiving all.
Mile 1 - 6:37 Avg HR 168
Mile 2 - 6:39 Avg HR 171
Mile 3 - 6:38 Avg HR 172
Total 7.49 miles 8:01 Avg Pace Avg HR 155
Man there has been a lot of preparation for the Thanksgiving day feast this year. Fortunately, we have taken the team approach and everything is nearly done. My brother & his family are here. We all got together last night for a Pizza/Pasta dinner. I did get out and run before that happened. It had started to snow but it was not too windy. The plan called for a 60' minute run with the first 35' as regular and then B-A-A to finish. I did the first mile as a warm-up then tried to speed up to Z2. I tried, but could not seem to settle into that pace and ended up running three miles about 10 seconds slower than Z2. After that, I was in the B-A-A and I could not slow down to the 15 seonds Below GRP. Finished the next two miles at GRP & above. The run felt good. I do like running in the snow.
http://connect.garmin.com/modern/activity/640427431
Now to "refuel" and warm.
Happy with the result breaking 20min (2013 result for this same race was 20:52)
It was 19:56 for 3.12 miles (just 4 weeks ago I had tested at 20:37 !)
http://connect.garmin.com/activity/640763811
Will try to do the VO2 bike later today and then enjoy some turkey!
Happy Thanksgiving to all!
2 x 1.5 miles: 6:36, 6:42. Total 8 miles. Last couple of miles very slow. :-)
No turkey trot for me today so did 16' at 3-4% incline on the treadmill. 8:00 pace for the incline running. Got 4.9 miles in.
Happy Thanksgiving!
2 x 1.5miles @ z4 - I hit them very close to my numbers although the second interval started to feel like z5!
total 7.21 miles / 56 min
http://connect.garmin.com/activity/641274042
Wed was my rest day before Turkey Trot on Thursday so I was catching up. Legs felt tired after the all out Thu 5K and the VOmax intervals but hit the paces as needed
1) 1.5 mile WU @ z1.5
2) 2x 1.5 miles @ 6:51 and 6:41 (my Z4 from week 1 test is 7:02 but if I use Thu 5K run it is 6:51...so I am right there
3) Added time at Z1.5 and Z2 to complete 1 hour
Total : 7.8 miles in 1 hour
Link below---> http://connect.garmin.com/modern/activity/641464293
Today I got to run outside in sunny Walt Disney World, which is a change from the 20s Turkey Trot on Thursday back home.
After WU (including calibrating my foot pod for indoor running again), did 2 miles at Z3-2', 1 mile Z1-6', 1 mile Z4-9' (not paying close attention), rest 4', 1 mile Z4-4', rest 4', finishing with 2 miles just above Z2 (working my way through traffic). Felt great being out in nice weather; I really need to consider moving this way...
Goal was to do about 1.5 mile WU at Z1.5 or so and after that add about 1.5 to 2 miles each of both Z2 (7:32) and Z3 (7:14)
Results below:
1) Warm Up : 1.5 miles @ Z1.5 or so..(8:20)
2) 2.5 miles @ 7:26 (Z2.5)
3) 1 miles @ 7:17 (Z3)
4) Cool Down: 1.4 miles @ Z1.5 (8:20)
Would have liked to do a more balanced split between Z2 and Z3 but I'll take it (fatigue build up and a hill at the beginning of what should have been the start of Z3 influenced results)
Total was 50 min and 6.4 miles
Link---> http://connect.garmin.com/activity/642138363
Got the Sun. run done outside this morning. 37 deg. and windy, but not too bad. Started off feeling kinda flat, but the longer I went the better I felt, pretty common for me.
WU w/ 4strides, 2mi. @ Zn 3, ! mi. recovery, 2x 1 mi Zn 4 @ 8:19 & 8:12
This morning was the 10k my run club hosts, so I was on marshalling duty. It was SUPER FOGGY so I was actually hoping that by leaving my run until later in the day, I would avoid the fog, and I did! I had really beautiful, sunny weather for my run, which is a rarity here at this time of year.
Managed to hit my zones today and I would say I was comfortably running Z2+ for the balance of my run after the Z3 and Z4 intervals, which was pretty sweet.
Hope everyone had a great training week
on to week 6!