NOS 2015 - run thread week 9 - If you thought that was hard...
Welcome to week 9 everyone! First things first, congratulations to all those fantastic test results last week. Everyone should have gotten a small taste of the new zones (for those who had a vDot bump), but we really start to deal with the grind of the OS now. In years past this is the time where either the run or the bike starts to get really hard, at least for me, and starts to mess with me mentally. By that I mean I start to really dread some of the workouts because the last one was so rough. I have to remind myself at these times that this is why I am here; to test myself repeatedly so that I will have both the physical fitness needed on race day, but also the mental fortitude for when things get hard. Again, we are training more than just our leg muscles in the OS. Now it becomes more important than ever to monitor yourself and make sure you are getting the recovery you need.
Second, this is holiday week part deux for many. As this is our second time through it, you should have some ideas of what worked and didn't and can adjust as best as possible this go round. Should you need help, now is a good time to ask.
We are in the (long) home stretch. Keep up all the great work. Lastly, if you have not looked for a good race to end the OS, now would be a good time to do so. It really is a great way to cap off all the hard work. Have a great week everyone!
Comments
18' WU
4x 0.25mi @ 6:32/mi IP
6:34, 6:28, 6:28, 6:43 - definitely feeling the new zones
q.s. @ target 7:24/mi MP
Actual 7:21/mi
8.25mi total in ~61min
http://www.strava.com/activities/232154454
I just want to drop a few REALLY IMPORTANT words from the coaches and some of my own here:
- If your target is 6:00/miles, please don't run 5:05s!!!
- Running Z5 400s will feel "too easy" for some of you but it will catch up to you later in the day!
- Don't cut the recoveries short! If you NEED to make the workout harder increase the interval count first then length second!
- If your target is 6:00/miles, please don't run 5:05s!!!
- Try to focus on GOOD FORM during the intervals (shoulders before hips, high hands)!
Any guidance on recovery duration?
I ran today and did 3' recoveries but by the end felt like it should have been longer.
Any good rule of thumb?
6 x 400 (goal pace 6:26)
2 mile WU
400's w/ 400 recoveries @ paces 6:09, 5:51, 5:58, 5:56, 6:04, 6:01,
2 miles @ Z2+
total 7.5miles / 1 hour
http://connect.garmin.com/activity/655535779
I believe it's key to be ALMOST recovered - the literature call it a "worthwile rest" - thus I use half of the distance of my Z5 interval as recovery.
For the first 10-20m I'm walking and taking a few veeeeery deep breaths then I start jogging at a super-slow pace with very short step length.
So for the 400s I do 200 meter like this. From a time perspective I noticed that the 200m recovery takes me almost exactly the same amount of time like the 400m Z5!!For 800s I do 400m recovery and so on ...
I usually totally overachieve on my first Z5 interval but I think that's pretty normal as we don't "know" that speed because normally we don't run at that speed at all so it just takes some time to get a feeling for the right pacing!
400s are pretty easy to handle but once you get up to 800s overachieving by 10 seconds takes out a LOT of you and you will have a hard time on your last intervals!
I usually calculate the times for the half way point and check there if I'm on track or way off. If you have a track to do these workouts it's even better!!
If you can't hit your Z5 paces with that amount of rest inbetween -> increase it!! (but keep in mind that Z5 is "VERY HARD" effort so these intervals are intended to make you suffer!)
Took the auto train from DC to Orlando overnight, 19 hrs of sitting, so wanted to go out for a 5 mile run with 2 x 1 mi at zn4, more to get the legs loose than anything else. I quickly realized the effect heat has on the body and the stomach. Had to call it quits during my second zn4 and a little bit later on had to settle for the walk home. It was nice to be able to run in shorts and tshirt.
It was 2mi @ Z3, 2x 1mi @ Z4, rest Z2 for a full 90 min. On the TM. This was my first real test of my new VDOT values (jumped from 40 to 45), and everything went fine. Tough, but fine. Things feel like they're right on the money in terms of my numbers. Hope they push me to the next level!
Target time was 2:51 / 800m
Actual times were: 2:47 / 2:46 / 2:52 / 2:50 / 2:54 / 2:48 / 2:52
http://tpks.ws/z3hO
Did my Wed. run on TM, pouring down rain here.
EN run WU + 4 X 400 2@8:00 pace, 2@7:53 pace + 2 mi. ZN 2 pace
Honest! This will be my last dumb question for the week.
How do I know what my paces for 400',800, 1600', should be? Is there a web page or tool that you "experienced" runners use?
Thank you and Merry Christmas, my Friends!
I find it VERY hard to use "pace" for these short intervals therefore I calculate the total TIME and go with that.
You can use the calculator here to get your times based on your last test result or vDOT if you already know it -> http://www.attackpoint.org/trainingpaces.jsp
BE AWARE - you have to use the "Interval" row and NOT the "Repetition"!!
@ Stefan- OH. I never noticed the pace calculator because I have always run by heart rate. Thank you!
@ Stephan, I was trying to imagine what 400 seconds at that pace would be like.
Part 1 was 30' of Z1 with the dog who was going stir crazy and needed to let off some steam with extra people in the house for the holidays.
Dropped the dog off at the house, grabbed a Gatorade and headed to the track for my 6x400s (Part 2). Felt tougher than I remember from last year but finished them within a range of paces from 5:50 to 6:12 / mile. Was dragging on the way back home, but felt great heading into Xmas Eve with a 1hr25 min run done.
Merry Christmas!
Total of 1hr 12 min and 9 miles.
Intervals were (1 lap at the track) : 1:25 , 1:23 , 1:24, 1:24, 1:21, 1:22 that was overachieving a little but felt OK
Link ---> http://connect.garmin.com/activity/656686380
Link--->http://connect.garmin.com/activity/657247116
Now recovering using the socks my friend Mike Weinmann gave me for Xmas !
http://tpks.ws/SGE3
30 minutes on my neighborhood hill course - 220' climbing = average ascent 2.6%, usually into 10-15 mph winds. Finished with 3 x strides. Time to recover quickly for tomorrow's fun bike time.