Haven't had much to post on this side of the NOS. I strained my calf last Sunday and have been working to recover/keep it from getting worse. I have missed one full workout and modified every other workout to deal with the calf. Friday is normally a 2 X 1 mile interval run. Based on how the rest of my runs have been this week, I was pretty sure I would not be able to do that. I started today with a 1/2 mile walk on the TM to loosen up the calf. When I started the run, my goal was 4 miles from Z1 to GRP. During the first mile running, my TM went crazy and all of a sudden just stopped. The screen flashed a bunch and then it went to sleep. I did the quick re-set, (unplug, wait 10" & re-plug). That seemed to work and I was running again. I did the first mile at an 8:20 pace. The next 3 miles were 8:32, 8:24 & 8:00. By that time, my calf felt pretty good so I turned up the pace and did a single fast mile. I was able to hold on for a 6:24 mile. My calf is still a little tight but I am much happier.
Starting to hear the right hamstring bark a little bit, which happened last OS as well (improved once in-season started and stretched the distances out a bit).
Had to do the Thursday hill run today. Finished 30' up and down hills outside (a beautiful 48* evening couldn't be wasted on the TM) right at Z2-5" (vdot bump coming...), followed by 3 20" strides. The strides (on feel only) are getting faster as well, making me think the vdot change I think is coming is true.
I'll be shifting my testing next week by 2 days to run the Hot Chocolate 15k this Sunday. Looks like fun, but a fairly hilly course.
This sucks! I'm in run jail. Achilles are totally fired up. All I did was rake leaves. Seriously! So i'm retiring until next Wednesday. Hopefully I can test then. I'll have to see. Have a great day everyone.
Ran a 10k this morning that I was planning to use as my test. Wow I learned why you don't go out too hard. Ended up with a result I'm embarrased of, definitely not a Vdot bump. Boo.
Did a 30 minute recovery run late in the day a little faster than Z1 pace. Then I stopped at the track on the way home to try one lap at my old 5k pace to see how it felt. I started getting a little twinge in my glute where the hamstring attaches but it started to feel better by the end of the lap. I'm a little iffy on doing the run test this week because this and the general hamstring issues I've been having. I may do the warmup and then see how it goes but be ready to pull the plug at the first sign of trouble. Right now I don't have any pain or soreness in the area so I'll just have to wait and see. I am looking forward to seeing all those awesome numbers you all will be posting on Wednesday.
Had the local Hot Chocolate 15k on the calendar for today, so I basically did it as week 6's Sunday run (with a little extra juice on the "rest" and "warmup" intervals). I'll not be running until the test (moving it to Thursday, I think), so I have some rest time in which to recover. 1:35:21 overall (AG 82/132, male 628/964, OA 1605/3479) on a modestly hilly course (350+ gain). Data from TP/Garmin:
1.39 mi @ 10:23/mi 2.50 mi @ 10:34/mi (not slower, just had a 2' pee break...) 3 minutes rest ~ 11/mi 1.2 @ 9:21/mi + 4' rest 1.2 @ 9:27/mi + 4' rest 1.2 @ 9:57/mi (uphill part) + 4' rest Finished with 0.53 miles @ ~ 9:50
All-in-all, a fun morning! Let's have a good test week next week.
@Bill, nice race! @Jonathan, happens to everyone. Regroup this week and get back on track.
For a variety of reasons I'm not doing the bike test tomorrow so rather than sit on my butt for 2 days in a row I did a typical Sunday OS type run. Ended up with 10 miles overall on the TM. Felt really good today and over the course of the last 2 weeks my paces have felt considerably more manageable, a big part of which i'll attribute to a small improvement in body comp.
BOOO HOOO HOOO. I'm in run jail! Achilles tendonitus. No testing either on bike or run. But I should be able to start the JOS. SO I guess i'll see you guys then.
Everyone is doing a fantastic job!. All your improvements are amazing! Congratulations! You all deserve an egg nog with booze to celebrate.
Looking at my new paces, wondering one thing ... I ran a 6:28/mi test. Yet my fastest zone 5 per the calculator is now 6:32/mi ... and most of the time we will not be running in Z5. If I take a page from the bike philosophy, shouldn't we have to run some short intervals FASTER than test pace to help improve it more dramatically? Similar to VO2 work on the bike at 120% FTP?
David - the Vo2-runs in the OS start at week 9 as far as I can remember. Running at a very high speed is VERY prone to injury so you really have to be careful when doing these workouts. I' never do more than one in a week!
Comments
Haven't had much to post on this side of the NOS. I strained my calf last Sunday and have been working to recover/keep it from getting worse. I have missed one full workout and modified every other workout to deal with the calf. Friday is normally a 2 X 1 mile interval run. Based on how the rest of my runs have been this week, I was pretty sure I would not be able to do that. I started today with a 1/2 mile walk on the TM to loosen up the calf. When I started the run, my goal was 4 miles from Z1 to GRP. During the first mile running, my TM went crazy and all of a sudden just stopped. The screen flashed a bunch and then it went to sleep. I did the quick re-set, (unplug, wait 10" & re-plug). That seemed to work and I was running again. I did the first mile at an 8:20 pace. The next 3 miles were 8:32, 8:24 & 8:00. By that time, my calf felt pretty good so I turned up the pace and did a single fast mile. I was able to hold on for a 6:24 mile. My calf is still a little tight but I am much happier.
Had to do the Thursday hill run today. Finished 30' up and down hills outside (a beautiful 48* evening couldn't be wasted on the TM) right at Z2-5" (vdot bump coming...), followed by 3 20" strides. The strides (on feel only) are getting faster as well, making me think the vdot change I think is coming is true.
I'll be shifting my testing next week by 2 days to run the Hot Chocolate 15k this Sunday. Looks like fun, but a fairly hilly course.
This sucks! I'm in run jail. Achilles are totally fired up. All I did was rake leaves. Seriously! So i'm retiring until next Wednesday. Hopefully I can test then. I'll have to see. Have a great day everyone.
-1 mile WU Z1.5
-2 miles Z3 (6:57)
-1 mile Z2 (7:17)
Link ---> http://connect.garmin.com/activity/650292762
shutting down run until Wed Testing
1.39 mi @ 10:23/mi
2.50 mi @ 10:34/mi (not slower, just had a 2' pee break...)
3 minutes rest ~ 11/mi
1.2 @ 9:21/mi + 4' rest
1.2 @ 9:27/mi + 4' rest
1.2 @ 9:57/mi (uphill part) + 4' rest
Finished with 0.53 miles @ ~ 9:50
All-in-all, a fun morning! Let's have a good test week next week.
@Jonathan, happens to everyone. Regroup this week and get back on track.
For a variety of reasons I'm not doing the bike test tomorrow so rather than sit on my butt for 2 days in a row I did a typical Sunday OS type run. Ended up with 10 miles overall on the TM. Felt really good today and over the course of the last 2 weeks my paces have felt considerably more manageable, a big part of which i'll attribute to a small improvement in body comp.
BOOO HOOO HOOO. I'm in run jail! Achilles tendonitus. No testing either on bike or run. But I should be able to start the JOS. SO I guess i'll see you guys then.
Everyone is doing a fantastic job!. All your improvements are amazing! Congratulations! You all deserve an egg nog with booze to celebrate.
Overall pleased but would have liked to have found those extra 3-4 seconds out there!
5km in 20:03 (vs. 20:47 previously on 9/23)
vDot = 49.7 (4% improvement)
http://www.strava.com/activities/230886315
Looking at my new paces, wondering one thing ...
I ran a 6:28/mi test.
Yet my fastest zone 5 per the calculator is now 6:32/mi ... and most of the time we will not be running in Z5.
If I take a page from the bike philosophy, shouldn't we have to run some short intervals FASTER than test pace to help improve it more dramatically? Similar to VO2 work on the bike at 120% FTP?
Running at a very high speed is VERY prone to injury so you really have to be careful when doing these workouts. I' never do more than one in a week!