NOS 2015 - run thread - Week 7
Welcome to week 7 everyone! Having read the many posts (and if you are not posting, I will get to that in a second), it looks like a number of folks have been doing the work and are starting to feel the results. That usually will translate to a vDot bump next week when we test again. Don't rush the process, but prepare yourself through this week so that you can have a good test next week.
Also, in the posts the word "fatigue" is starting to show up a bit more. We are almost half way through the OS, and the second half I would argue tends to be more intense than the first. So if you are one of those that are starting to feel it a bit, do what you can to nip it in the bud now before you get a few more weeks in and are pulling the plug on workouts. It is usually about this time I start joking about beating my daughter to bed, and she is all of nine! So if life allows, grab a few extra winks of sleep to help absorb all the hard work you are doing!
Finally, to post or not to post. I know we have some that religiously post their workout information and then some that lurk. In the last two outseasons I have done it both ways. The first year I posted everything, the second I felt more pressed for time and was more in the lurking camp. My .02 on the matter is that, in that first season, I felt more connected to the group and learned more as others chimed in with answers, support, or whatever was needed based on my posts. It also made me feel accountable. In my second OS, I struggled with motivation as a lurker, and while I got the work done, I suspect it wasn't quite as good as it could have been because I was going at it basically solo and not taking advantage of the many WSM members of this team. As I reviewed my year it was a big shame on me moment for wasting a resource.
The work we are all putting in looks great! Keep it up and be ready to see some of the results of that next week! Have a great week everyone!
Comments
Switched things up this week due to travel, so I did Wed's run today along the Buffalo Bayou in Houston. At ~50 deg, it was perfect running weather. Legs were still feeling heavy from Sunday's long run, but managed the 2x1.5 miles at Z4 pace
plan to do the Tuesday run tomorrow morning and then the 2x20' bike set after a flight home tomorrow...can't wait!
http://tpks.ws/PjaG
Tomorrows interval session will be badass!!
Wow. Today's run was hard. Hit my paces but the strides were challenging to say the least. Did not feel strong at all.
Got the z1 run in with 5X uphill strides after work today. Outside run for a change since it wasn't too cold, too dark, or too wet. Averaged 8:59 pace for the whole run.
Got it done...5.6 miles in 45 min (8:02 min/mile actually more like a Z1.5)
Link----> http://connect.garmin.com/activity/648434217
Wed. run workout done on TM. Focused on form because I still catch myself leaning back and overstriding. After the tough bike yesterday, legs felt pretty good after WU.
EN Run WU + 3 mi. ZN 4 @ 8:30, 8:20, 8:20 + 5' CD
Hopefully today will go a little better.
@ Brian Boyle- Why Peppa Pig? That was so funny to watch. I'm really good at racing downhill too! Have a great day.
Ok. I just watched Muddy Puddles. That was awesome! IT is ONLY mud ya know. Thanks that was awesome. Great way to start the day.
Back in NJ this afternoon to wrestle the 2x20 gorilla on the bike!
So, a bump from 8:08/mi to 7:48/mi for me is way good! The only "tweek" I did was that I left week #6 intact for training and just substituted an aqua-jog in yesterday instead of the scheduled workout. So, for you all that are following the week #7 schedule, you should benefit from the minor "taper".
Hope you all are doing well and keep the faith - "Work Works"!!
Did my 3 x 1 Mi over lunch today. Felt like I was running in mud. A little chilly outside and never seemed to loosen up. Stride and pace seemed forced instead of free and easy. Still hit my targets. 8:09/8:02/8:10.
Have a good day and keep up the good work.
@ Joe- SWEET! Congrats!
@ Brian- I didn't run through any mud puddles today but I did run through several piles of leaves.
Definitely a " Winnie the Pooh's Blustery Day" sort of run. Super warm and windy.
Today's run is in the bag. 5 miles of interrupted running. My splits are totally shot. First, I had to stop get a lady untangled from her dog leash. She was fine. Then a 1/2 mile later I had the wonderful pleasure of confronting a scum bag hiding in the bushes watching a young boy play. That was cool. Then I had to deal with the police. I hope they found him. The park I run through has frequent visitations of pedifiles. I've had to defend my daughter twice. We don't go there. I have zero tolerance for men lurking in bushes.
Achilles and toes feeling better. Still icing a lot. I don't know how people take ice baths. They have to be seriously crazy. Have a great day everyone.
Was tough to get out of bed this morning, hit the snooze for an extra 30' of sleep , wasnt super motivated to get out and definitely didnt want to use the treadmill again. Windy run but at the end I was very happy I got out did the run.
http://www.strava.com/activities/228081146/laps
15' WU
Then 3x 1.0mi Z4's targeting 7:10/mi
Actuals - 7:09, 7:04, & 7:03/mi
q.s. at 7:19/mi to make it an even 8.0mi in 60'
http://www.strava.com/activities/228154403
Today's test was done on the track, due to some icy conditions on the roads. I will continue to test on the track through the rest of the OS. Conditions were 35F, light rain, and an 8mph wind from the north.
2 mile WU with strides
TEST (3.10 miles using my garmin)
MILE 1 = 6:15 - I went out too hard and I knew it .5 miles in
MILE 2 = 6:28 - Was wondering how I'd finish and if I didn't use Strava, I may have pulled the plug on the test!!
MILE 3 = 6:31 - had to separate my mind from the body to get through
FINAL .10 - :38 - So happy to be done!
http://connect.garmin.com/activity/648636894
Total 3.1 miles / 19:55 = My first time breaking 20min and a VDOT bump to 50!!!
Very happy with this, but now my work is cut out for me with my new zones
Overall very happy with it since I ran a half-marathon on Sunday.
I managed to have my best half-marathon time at the San Antonio RnR with only training within the realms of the outseason!!! Wahooo!!! I'm not super fast, but I was consistent for the whole race. Since I did the half, I skipped the run yesterday, but did the bike. Interested to see how I feel tomorrow.
I know I don't post often, but I do follow the post to get my EN mojo!!!!
My right knee has been a little tender the last few weeks and it flared up again a couple days ago. I was planning on taking it easy and keeping the run at Z1 and Z2 today but it felt pretty good so I ran the workout as written. 2 X 1.5' @ Z4+ For each interval I increased the pace after each 1/2 mile. Also threw in a couple of Z2 miles for a total of 8 miles. All on the dreadmill. The knee held up well and a couple hours after the run is still feeling ok. I pushed hard today. Hopefully it will not impact tomorrow's workout.
@ Jacklyn - good for you. Thanks for being civic.
I did a modified run today instead of the intervals I did my fartlek run. Capitol Lake has light posts fairly evenly spaced around two sides of it and I run all out for two posts and then jog for two. The all out segments take about 30 seconds and the RI's take about 45. I did 13 of the all out segments and then did some hill work on the way home. The all out segments I was hitting a 6:35 average pace which is sub 5k pace for me. All in all it was 49.51 and 5,75 miles. The good news is that even though my hamstring was a little sore by the end of the run I was able to stretch it out nicely and it feels fine 90 minutes post run. I'll keep babying it along though.
Wednesday run is done. WU 15' 3x1@Z4 8:34, 8:30 and 7:58 CD 15'. I went harder on the last interval to get a feel for the faster pace in preparation for the testing next week..
2 x 1.5 mi.
First at 6:31
Second at 6:36
With some luck, at least there will be some benefit from the hard running.
Got out to the Denison Univ track around 9 PM and I was surprised when after the 1.5 mile WU I actually felt good and did push the pace to Z5+ to start thinking about potential pace for next week's test
In the end hit strong paces and finished up with some Z2 as follows:
1) 1.5 mile WU at Z1.5 (7:50 per mile Avg)
2) 2x1.5 miles @ 6:13 and 6:14 (my Z4 is actually 6:51 and my Z5 is 6:26) ...so knew I was overachieving but it was a pre-test of pace for next week
3) after a 0.5 mile rest added 2.7 miles at Z2
Total 8.23miles in 1hr , link ----> http://connect.garmin.com/activity/649388335
Great job everyone ! deserved rest day tomorrow !
Looking forward to an easier day today.