Just squeezed in a short and crispy trail-run in the cold this morning before the predicted snow sets in. http://tpks.ws/41bX
When the weather forecast is correct tomorrows longish run with all those tempo segments will be "fun" ... pretty sure it's undoable in 30cm of new snow ...
Ended up doing the brick run on the TM at the gym (ours died; 35dF and rain didn't sound like a fun outside run). 21 minutes out at Z2 and 19 back at Z3. Pretty hard at the end, but will work on fast recovery for tomorrow's long run.
I don't like the Sat Run...it's the same day as the longest bike of the week and the day before the longest run...what's to like ?? : )
But I got it done. 6.8 miles in 51min.
The core part of the workout was the 4 miles in the middle averaging a 7:11 to 7:19 pace (that is a Z2 or so at my new paces). Rest was a good warm up mile at 7:38 and an 1.8 mile cool down at 8:11 avg.
Did today's run (Z3 out, Z2 back) as a brick today. Slow increase of pace over the first mile then held Z3 until the 25' mark then Z2 for another 25' Felt pretty good throughout the run. Hope it doesn't affect tomorrow's longer run too much.
Thanks Stefan - haven't beenposting here a ton over the break but appreciate the builds... I've generally been jogging my EP pace for a similar to slightly shorter duration to recover but I may try the short walk/jog to reset between intervals next time.
<p> 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. </p> <p> 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. </p> 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!!
Have deviated somewhat from the OS plan this past week because of moving and Christmas. I have ran 7 out of the last 8 days , good for 29 miles, but at a lower IF than I have been running before. Even tho mu running TSS is lower than in previous weeks, I feel the work and think I may just squeeze in a one miler tomorrow to keep the EN holiday run challenge going.
Sometimes the weather-gods just don't want you to run ... woke up this morning to see 20cm of fresh powder all over and still snowing. Waited until noon but snowfall didn't stop so I canceled the run and went out for 1h snow shoveling As I was eating all the day I felt so guilty that I jumped onto the bike for a 1 hour ride (http://tpks.ws/PX6k)
Sunday run done. I modified it slightly to boost my Holiday Run Challenge score, converting the 2 miles at Z3 to 2x1 mile @ Z4, so I ended up doing 4x1 mile at 6:31, 6:29, 6:29, 6:27 paces. 2 tough uphill miles back home at Z3 RPE for a total of 9.5 miles in 1h12min. Was a bit time constrained due to family obligations.
Now, time for a beer, hot tub, and the NFC North Championship game -- Go Lions!
Breakdown below: 1) 1.5 miles WU at 8:20 min/mile or so.. (Z1) 2) 2 miles at 7:00 min/mile (Z3 is 6:52 so close enough..) 3) 2x1 mile Z4 done faster than I should have .... 6:28 and 6:19...my Z4 is 6:44 (I have to be careful with this..). Rest in the middle was 4min 4) Added 4 miles at 7:38 (that is Z1.5 or so)
First run outside in over a month, was nice to hear my feet/breathing instead of the TM motor.....
Was mostly cloudy and 46*, light breeze from W at 8 mph. Good running conditions.
Started with 1 mile at EP. Next 2 miles were at 7:18 (Z3 = 7:22) followed by 1 @ EP.
MS 2 x 1 mile (4') came in at 7:06; 7:09 (Z4 = 7:10).
From there was a steady MP+ 4 miles home. Total run 10.6 miles in 1:28
Really found the new paces VERY hard. I think I did pretty well but had to work much harder than expected. Must be the "Holiday Sugar Lead Leg" syndrome...... Really looking forward to a day off the legs......
Too windy/cold for 90 minutes outside today, so back to the gym TM. After 10' of Z1 WU, 2 miles @ Z3, 1 mile @ Z1, 2 x 1 mile (4') Z4, and about 2.5 miles Z2 to finish before CD. 90-ish minutes and 9.2-ish miles overall. Feeling a bit tired now, especially after going out shopping for the new home TM.
Got the long run done this morning on the treadmill. Workout done as prescribed with about 21' of Z2 at the end for a total of 1:30:00. Definitely felt yesterdays workout in the legs today!
Long run done yesterday for 12.3mi total. Phone died with last mile to go unfortunately as I was running Wahoo, Strava, RoadID Tracker, and streaming music from the cloud. Had to split the second 1mi @ TP due to a monster hill smack in the middle but overall good run.
Comments
http://tpks.ws/41bX
When the weather forecast is correct tomorrows longish run with all those tempo segments will be "fun" ... pretty sure it's undoable in 30cm of new snow ...
Dog set a PR for distance at ~6 miles in ~50 min. Did not get to Z2/Z3 pace, but got some challenging hills in at Z1
But I got it done. 6.8 miles in 51min.
The core part of the workout was the 4 miles in the middle averaging a 7:11 to 7:19 pace (that is a Z2 or so at my new paces). Rest was a good warm up mile at 7:38 and an 1.8 mile cool down at 8:11 avg.
Link--> http://connect.garmin.com/activity/658139363
Looking forward to tomorrow Long Run !
Did today's run (Z3 out, Z2 back) as a brick today. Slow increase of pace over the first mile then held Z3 until the 25' mark then Z2 for another 25' Felt pretty good throughout the run. Hope it doesn't affect tomorrow's longer run too much.
1 mile WU, 2 miles @ Z3 and 2 miles @ Z2.
Looking forward to tomorrow afternoon's long run. It will be the first time outside in a month!
Sunday run done. Perfect weather- 50 deg.
EN Run WU+ 2 mi. ZN 3 @ 9:05 pace, 1 mi rec. + 2 X 1 mi Zn 4 @ 8:18, 8:24 + some Zn 2 work = 9 mi.
Sunday run done. Perfect weather- 50 deg.
EN Run WU+ 2 mi. ZN 3 @ 9:05 pace, 1 mi rec. + 2 X 1 mi Zn 4 @ 8:18, 8:24 + some Zn 2 work = 9 mi.
I've generally been jogging my EP pace for a similar to slightly shorter duration to recover but I may try the short walk/jog to reset between intervals next time.
Have deviated somewhat from the OS plan this past week because of moving and Christmas. I have ran 7 out of the last 8 days , good for 29 miles, but at a lower IF than I have been running before. Even tho mu running TSS is lower than in previous weeks, I feel the work and think I may just squeeze in a one miler tomorrow to keep the EN holiday run challenge going.
As I was eating all the day I felt so guilty that I jumped onto the bike for a 1 hour ride (http://tpks.ws/PX6k)
Now, time for a beer, hot tub, and the NFC North Championship game -- Go Lions!
Breakdown below:
1) 1.5 miles WU at 8:20 min/mile or so.. (Z1)
2) 2 miles at 7:00 min/mile (Z3 is 6:52 so close enough..)
3) 2x1 mile Z4 done faster than I should have .... 6:28 and 6:19...my Z4 is 6:44 (I have to be careful with this..). Rest in the middle was 4min
4) Added 4 miles at 7:38 (that is Z1.5 or so)
Link---> http://connect.garmin.com/activity/658917226
Happy to be done with a good week of training all at the new numbers ! Congratulations to everyone !
Was mostly cloudy and 46*, light breeze from W at 8 mph. Good running conditions.
Started with 1 mile at EP. Next 2 miles were at 7:18 (Z3 = 7:22) followed by 1 @ EP.
MS 2 x 1 mile (4') came in at 7:06; 7:09 (Z4 = 7:10).
From there was a steady MP+ 4 miles home. Total run 10.6 miles in 1:28
Really found the new paces VERY hard. I think I did pretty well but had to work much harder than expected. Must be the "Holiday Sugar Lead Leg" syndrome...... Really looking forward to a day off the legs......
2mi WU
2mi @ 7:03/mi HMP
1mi @ 8:33/mi EP
1mi @ 6:53/mi TP
2x 0.5mi @ ~6:55/mi TP
q.s. @ 7:25/mi MP
http://www.strava.com/activities/233901165/overview