NOS 2015 - run thread- week 6 - Back to work
Welcome to week 6 everyone! I hope everyone enjoyed the holiday and is now ready to get back into the routine for a few more weeks before we do it all again! If you had a holiday with a bit more consumption than intended, make sure to check out the podcast/video for this week related to body comp. Finally, I found this quote to get you all going this week:
"Good things come to people who wait, but better things come to those who go out and get them." --Anonymous
Now have a great week!
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Coach P. has increased my run distance over several runs instead of just one long run on Sundays. Boy am I feeling the distance in my legs. Pretty fatigued. Had a hard time getting it done yesterday. Heart rate ran high the whole time but paces were slow. Definitely in need of some rest. Thanks to everyone that's been generous and given me strava kudos.
The night was almost gone when I returned at the shower
http://tpks.ws/zRlf
Did the run post bike last night,, and the legs were feeling a bit flat (maybe I pushed it a bit too hard on the 80' run on Sunday??). As it turns out, it was colder than I thought it was, and I wish I'd worn long sleeves. I think England is changing me. Anyway, i was pleased to discover they've improved some of the street lighting in town so I could actually see the pavement under my feet for a change. I tried a new route, and got a little lost. averaged around my Z2 pace time.
I don't know about anyone else, but I find it really hard to force myself to run my Z1 pace, so on the post bike runs on Tuesdays I just kind of go at an "easier" pace but I don't worry too much about what it actually is... is this a bad approach?
Wed. run workout done on TM.
EN run WU+ 2x1.5 mi ZN 4 @ 8:30 pace+ 1 mi easy Zn 2 @9:30 & CD.
2 x 1.5 mi @ TP (8:12 target). My splits today were 8:00 and 8:01, but had to work really hard to get there. Had nothing left after, no MP pacing at the end, which tells me on this day, those paces were too hard.
16' WU
Then 2x 1.5mi Z4's targeting 7:10/mi - Results: 7:07 & 7:05/mi
q.s. at 7:38/mi to bring it home.
Total 7.7mi in 59'
http://www.strava.com/activities/225880419
Run done. Pretty cold out. I've started wearing smart wool base layers and mixing my elixir up with hot water. Tastes pretty good when your cold.
WU: 1.5 miles
1st mile 10:15. was testing out my toe to see if it was or go or not.
2nd mile 09:40
3rd mile 08:50. Boy did that feel nice and smooth. Heart rate top of z4 147bpm.
Toe started to bark after about 4.5 miles so shut it down and WALKED home.
Looking forward to the next 5k test. Really curious what the numbers are going to show. WOOT WOOT. Starting to figure out that I need a longer warm up. My legs don't start to really open up for upwards to 3 miles. Same for the bike. Riding it can take upwards to 10 miles before the power shows up.
?How far do you guys, on average, run to warm up?
So I'm taking my calf muscle out of the equation by seeing if I can do the run workouts on the elliptical. So far, so good!
I haven't done much Elliptical work prior to now and am finding them to be odd beasts. They seem to be great at protecting my calf, but I'm also sure that means they are not really "running" machines, per se. However, I seem to be getting excellent cardio and upper leg work. In fact, I'm using my cardio zone rates to guide how I set the machine to achieve my zone workouts. I'm not using the handles at all in order to keep all the work in my legs (I'm not training to be a cross-country skier!), instead I'm resting my hands on the static handles.
I've analyzed my performance on the elliptical against my treadmill work. Here's what I've found:
- My TM effort on Friday, pre-calf injury was Z4 = 7:45 pace as determined by my footpod at 2% incline. TM was actually set at 8.5mph (7:04 pace). I don't have a sense of which is more accurate, TM or footpod. Any thoughts here? Peak HR on my final 1.5mi was 172.
- My Elliptical effort today for my estimated Z4 = resistance at 13, incline at 4 (Precor elliptical). I strived for a cadence of 155 to 160. My normal running cadence of 180 felt really unnatural on the machine. 140 to 160 seemed right. The "mile" the Elliptical gave me with all these settings took 7:45! Right on the money! My HR peaked at 175 for the final mile, while last week it was 172 for the second 1.5 mile. This tells me that 13 may be too much for the resistance, 11 or 12 may be more accurate. I'll try that next Z4.
@EVERYONE: Do you have any tips on how to use ellipticals for training?
Today's workout (3x 1mi @ Z4) was the first time I really pushed things and it all felt fine. I'm finding that what my RPE and HR zones tell me is a Zone 4 mile really seems to be a mile on the machine. Maybe ellipticals aren't really as far off from running as I originally thought!
My run today felt like my legs were in molasses. It was awesome to get outside, though, and I got some good work done. Odd cramp in my glut stopped my 2nd internal short (what a pain in the butt! Haha, could't resist...) but after stretching it out, it seemed to go away. I'm marking it up to adjusting to biking.
@Brian - Ellipticals and my knees don't get along, wish I could be more help!
@Jacklyn - for a w/u I need to hit 6-10 minutes until my heart rate drops (which means I'm warm). It'll drop about 15bmp once warm. It'll depend on a few things like how worn out I am going in and the weather. If I don't have my HRM on I'll take it easy the first 10.
on week 3 don't have my paces yet, but ran outside in the cold and on icy roads. Boy was it tough to push the pace.
After warm up,
total 55:35 6.19 miles,
overall feel good about this workout. It was tough though. Probably something to do with jumping in at week 3 rather than building up to higher intensity.
@Jacklyn- I usually do the EN warm-up with the strides which usually takes me about ~1.5 miles to get going. I find the strides help when we have to start a faster pace interval Z3 or Z4 like today.
Did my 3X1 mile at 7:20, 7:16, 7:13 on the treadmill. Then finished with 11' Z3 work. No heel pain today which was good!
Met or overachieved intervals
total 7.23 miles / 56 min.
http://connect.garmin.com/activity/644285113
8.13 miles in 1 hour or 7:27 per mile
1) 1.5 mile WU
2) 3x1 mile @ 6:24/6:22/6:28 , overachieved a little because my Z4 is 6:51 (1/2 mile in the middle or 4:30/4:40 rest)
3) Added 2.25 miles at about Z2 to finish
Had to use a regular chronograph as my Garmin had zero battery... : (
EN WU 16 min
Interval 1 - 6:42 Avg HR 170
Interval 2 - 6:37 Avg HR 173
Total - 60 min, 7.49 miles 8:01 pace
I went to a massage therapist today to get some work done on my bothersome hamstring. It was more sore afterwards than before, but it was a better feeling sore (if that makes any sense) so no run for me today. I did take the dog out for a walk and that helped work the kinks out of my hammy and glutes. I'm looking forward to the bike and a short run tomorrow to test it out. I made the next two appointments on Monday's to take advantage of the off days.
@ Jacklyn, my warmups are somewhere between 1.5 and 2 miles long depending on how long the run is going to be. If I'm doing strides I don't do those until closer to the end of the run so the warmup is 20+ minutes. OTOH, sometimes I don't really feel like I hit my stride until 35-45 minutes into a long run. My body seems to really settle in there and realize it's in for the long haul and it's time to get to work.
Great job out there. Some massive efforts all around.
Thank you everyone! Really appreciate the insight into your warm up. Had noticed a heart rate drop but didn't realize what it meant. So i'm in the ball park.
Also, I usually do the run works as time not distance.
So today's workout was 2x1.5 miles z4 with 5' rest.
What I did was
10' Z1 WU
15' Z4
5' Z1
15' Z4
5' Z1
10' Z2
for the first 5 weeks of the OS, i was out of commission due to a fractured toe, work stress, and finally a nasty cold, but am thrilled to be back on the wagon
tonight, i got out for a run along the Katy Trail in Dallas -- what a gem! fantastic to be able to run outside in 57 deg temps along a well-lit path. only scary part was the black cat crossing my path twice (does the second time cancel out the first, so nothing to worry about??). 3x1 mile at Z3-4 pace -- each interval got faster, so I'm pleased with the result
looking forward to contributing to the EN mojo flowing in the NOS group!
Keep up the good work everyone.
I think there have already been some noticeable gains on the run since the start of NOS although some people at running suggested maybe the switch to contacts for speedwork is the reason for improvement. Regardless, when five different people remark you had a really strong, more consistently paced session than usual, it's a good sign :-)
@Jacklyn- I have found that when I started training more for long course races, my warm ups started take much longer. In the heart of my IM build this past season, I'd done some run sessions where I didn't feel warmed up for 5-6 miles! After that, my strongest run would kick in. Right now, I need a solid 2 miles to WU, and that may not even be enough, but that's what I'm using due to time constraints. I'll also note that I often feel better on the 2nd hard interval than I do on the 1st, most likely due to the fact that I'm not sufficiently warmed up. Try to really pay attention to what it takes to get you so you can plan for it in your run. Also, sometimes doing some strides in your warmup helps ahead of the interval work. Good luck!
In the end I think it was the best choice to skip it
http://connect.garmin.com/modern/activity/644273766
However, I've been pleased this season that my calibrated foot pod has been holding up well. I bought a new Garmin last year during the summer and the calibration seems to be stable despite putting it on one shoe and then the other. I check it now and again with a quick half-mile (800 m) interval during one of my Tues/Thurs runs. I am lucky to have a good indoor track to use.