NOS 2015 - run thread week 10 - Pacing
Hi all,
Due to travel, I will not have access to put this up when I normally do, so you get it a day plus early. Please keep posting week 9 work in week 9. Due to my short schedule, I will only throw out this; make sure that as we run more and more at higher and higher paces that you are VERY careful about what you are asking of your body. On the shorter intervals it is easier to be the hero and crush the split time you are looking for. By doing that though, you not only can cause down stream damage, but also increase the risk of injury. With the amount of work and fatigue you are likely feeling at this point, you need to make sure you are NOT giving in to that type A voice in your head saying things like "go ahead, crush it" or "that doesn't really apply to me, I'm different/special/a unique snowflake". These plans were developed with all that type A crazy in mind (and yes, I say this from a place of knowing I am just as bad/worse than most I know) and should be respected and followed as such. Enough soap box. I hope everyone had a great holiday and will have a fantastic New Year. Lastly, it is not too late to check in to the Holiday run challenge to keep your mind on something other than the goodies we know we shouldn't eat! Have a great week!
Comments
This holiday time has been great for me. My workouts have been good and my family has been home. My oldest son is home from Chiropractic School. Today after I got home from work we went for a run together. I am currently in the 28 days in a row run challenge so my run is nothing flashy or very fast. I rarely have anyone to run with so anytime that I can it is a treat. Running with my son is super special. My goal for today was 5 miles at GRP. It was fairly cold here today and when we started it was hard to catch my breath. That may have been because he pushed my warm-up pace. My legs were tight all the way through mile 2, but we talked as we ran and all of a sudden, everything seemed to loosen up. My heart rate dropped, breathing was easy and my legs felt great. We gently pushed the pace faster during each mile. This was one of the best runs I have had and a very special time for me. I wish this feeling for everyone.
http://connect.garmin.com/modern/activity/659591510
Sunday was a travel day, intentionally resting.
Yesterday, I opened with a "long" easy run, trying to find out if the route I thought I would use would be suitable for the rest of the week. (It was ok, but has a very dodgy section right where I'll need to be doing intervals, so I'm looking for a new one) It was 12 miles in suburban terrain that has some flat parts and some rolling parts. I was surprised how tired my legs were in the evening. I'm not sure if it's from having a week off from running or from residual fatigue from the hard week of biking.
http://connect.garmin.com/modern/activity/660128850
My plan for the rest of the week is to do an hour of running using the basic runs from the OS plan but stretched out as needed, so Tues and Thurs will be easier than Wed. Sun will be a travel day again, so I'll have to figure out how to deal with that a bit later. Back to the normal grind next week, fortunately.
16' WU then 6x 0.25mi @ 6:32/mi IP
6:26, 6:19, 6:29, 6:27, 6:28, 6:18
No time for extra miles but got the main set!
http://www.strava.com/activities/234665472
Ta DAh! I have just graduated from run jail with a degree in patience. Went for a slow run of 2 miles with the dogs. Running with my 3 dogs is a new thing. Achilles felt ok. A little sore when I got back. Still taping and doing my exercises. WIll take it nice and slow. My doc was very clear about taking it slow and short.
The 2 miles was hard. It is amazing how 4 weeks off from running feels. Ackward and ungainly. But i'm dam happy to be back.
Yay Jacklyn. Take it easy and slow so you don't end up in run jail again. I know how it is.
I did tomorrow's run today. Some of Judson's modified arctic air is hanging over us and it was a gorgeous, clear afternoon/evening for a run, if not a little chilly. I did a 12 minute warmup down to Capitol lake and started the intervals. 6X0.25 miles @ 6:41, 6:33, 6:27, 6:24, 6:26 and 6:31 (minutes per mile). My goal pace for the intervals is a 7:05 so I was over doing it a little, but it was cold and it felt easy though I was looking at my watch a little earlier with each rep to see how far I had to run. I finished up with 26 minutes at a little faster than Z1 (for a normalized graded pace) or a little slower than Z1 if you look at the raw pace number.Total 51:10 and 5.66 miles.
I'm feeling the run mojo returning to my legs after the long hiatus from speed work and I like it.
Did today's run on TM for pacing.
EN Run WU, 6 X 400 Zn 5 2@8:00 pace, 2@7:53 pace, 2@7:47 pace + some Zn2 work to = 5 mi.
2 mile warm-up run with son & dog (I'm gonna be bummed when the holidays are over and we can only do this on weekends if we're lucky...) to the track. My wife drove there to meet us and walked laps with my son & dog while I did my 400s. Life is good!
8 x 0.25 miles at the following paces: 5:26, 5:54, 5:54, 5:47, 5:51, 5:51, 5:48, 5:48 (target is 6:07, so these were all a bit hot)
I added an extra 400 to hit 2 miles above threshold pace and earn an extra HRC point
Ran back to the house for another 2 miles with the dog (my son rode back with my wife)
Happy New Year all!
The end was a 8th place overall and 5th in my AG and "ONLY" about 1,5min slower than my normal 5k time
Pretty pleased with it ... what do you think?
http://tpks.ws/b52I
What the hell!
I only ran 2 miles. My thighs are sore, the muscles between my ribs are sore. You think I had never put in any miles at all. Achilles feel ok. Sent out a help wanted email for Coach P. to hack the next couple weeks. Lesson learned. Get on top of this stuff sooner.
Have a great New Year everyone! I am very excited to spend the next year virtually playing with all of you.
Chilly in Ohio (27F feeling like 15!)
As last week I run to the track, completed the intervals there and then run back.
1) 2.5 miles from home to the track (8:10 min/mile avg)
2) 7x400 @ 1:26/1:22/1:24/1:20/1:22/1:22/1:21
3) 2.5 miles back (8:00 min/mile avg)
total of 10 miles in 1hr18min
Link---> http://connect.garmin.com/activity/661176739
Happy new Year !
My run is really feeling solid!
Did the 7x .25 at Z5 yesterday, and did the 18' of Z2 hills today. Both felt really strong. I ran outdoors for the first time in weeks yesterday which was a good test for my TM settings. Because of the way I felt I'm confident that my TM settings aren't cheating my effort: 2% incline is the key.
After reading Scott's initial post on this thread, I kept my Z5 intervals in check: Targeting my Z5 pace and nothing more (7:00 pace), even though I felt like I could have pushed it much faster. Pulling my calf last month has kept me on the conservative side.
The last two days have felt fantastic - hope things continue this way (doubt it though: I see 2x 20' @ Z4 on the horizon for the bike coming up, hmmmmm)!
I can't decide what to do today... I am doing a New Year 5k tomorrow morning and don't want to have super tired legs for that. I will likely take today as an active recovery day and maybe try doing Thursday's bike work on Friday. This week is also kind of messed up (in a good way) because I might be doing a 50 mile ride on Saturday with my club.
@ Brian- Thank you!
Felt better today. DId a nice warm up of high knees, butt kicks and skipping. I only ran 1 mile. Kept the pace moderate 09:15. Much smoother. I think the cold is taxing me more than i suspect.( yep i'll stick with that).
Achilles are stiff. No pain and slightly sore in my left. Better than it has been.
Everyone is laying down some serious paces. Be careful. You guys are going to have to buy new shoes because the rubber is melting.
Even though I've been able to do all of the workouts I've been dealing with a knee issue since 11/24. Some times it feels like it's getting better some times it feels like it's getting worse. Today the knee felt the best it has in over a month. I decided to hold off on running at least until the weekend in hopes that it continues to progress. Will reassess the situation on Saturday. I did a Z3 ride today instead.
Happy New Year everyone! Lets crush it in 2015!
With no bike, and a travel day on Sunday, I think the plan is going to be Thursday hills, Friday very easy, and Saturday long.
At my Dad's house...sorry no Garmin link this time.
Was sick last week so yesterday was my first session of the IP paced intervals, 6 x 400. Target pace was 7:47. Had a really tough time dialing that in the first 3. Went out too fast and had to coast the last 100 to bring the pace down. Did better on the last 3. All in all a pretty good session. Had nothing but a jog left at the end to recover.
7:30/7:31/7:27/7:43/7:38/7:44
Finished the 5 X 5' on the bike with less than stellar results. On to the TM and finished the wko with a 3 mile GRP run. That felt good. Happy New Year to everyone.
http://connect.garmin.com/modern/activity/661914793
Recovery underway with my laptop watching the Rose Bowl. Dale's Pale Ale soon to follow!
This morning I did the 5k, again with my 13 year old son. My ego had me trying to keep up with him. The last run test I beat his PR. He was motivated to retake the crown. He gradually pulled away after the first mile. I couldn't hold the pace today. He beat my time by 5 seconds ??. I had a solid run going under 21:00 for only the second time. Not bad given my slight hangover. ??
27 degrees
8 miles
1 gorgeous sunny morning run in Sunriver, Oregon .
Been on vacation so no trainer, just my running shoes.
Did the Saturday run first this morning instead of doing it as a brick. Will do the bike later. Seems like my running is going backwards. The HMP and MP intervals shouldn't seem so hard at this point. This followed a rest day, got a good night's sleep. I have been fighting the crud and maybe that is affecting more than I care to think.
10' WU EP, 10' HMP (8:28), 6' HMP (8:33), 5' MP (8:44), 3' MP (8:45), 2' MP (8:38)...Total 50'
Had to do a lot of walking recovery between, most of the time coughing up a lung. Can't wait for the 2x18' FTP intervals later today.