Nowhere to go but up, it was a real struggle with lack of fitness really showing. The good news is after warming up carefully and the run, no knee pain, no heel pain or hammy pain. So will stretch and ice to keep it that way. Here is the baseline :
Man, you guys and girls are fast. Could not get my ass out of bed this morning for the test (the joy of landing at LGA at midnight last night). Did it tonight on the treadmill - it is freaking cold here in NY...9 degrees. 23:23. Vdot of, I believe, 41.
I'm glad we've got a good mix of fast and not quite as fast folks in this group. I've been doing lots of skiing (nordic...the kind where you ski UP the hill and down, not the silly carnival ride stuff Al does), and trying to lay off running due to nagging knee issue. Knee's been feeling OK, so gave it a go this morning. Got it done, but painful...25:12...which is a far cry from the sub-21:00's I used to do a couple of years back. Bad news is now my knee hurts, so I'm not sure I'll do a whole lot more running. Will try and replace with skiing! Nice job everyone! Improvement will come to those that do the work!
5K TT done. Man I hate those. Best "pacing" I have done in a long time though. 23:00, as best I can tell/add. Stupid Garmin Connect is still not working, and I can't figure out how to manually upload from the new 910XT. Splits were 7:21, 7:21, 7:28, with HR of 149, 158, 161. My PR is 22:07, so not too bad for this time of year for me.
... I can't figure out how to manually upload from the new 910XT....
Can you connect the 910 to your computer, and view it as a drive? The workout files (at least in my Garmin 310 and Fenix2) appear in the folder Garmin > Activity, and are labeled by date and time. Just hit the import button in the upper right of the activities page, select the file you want, and hit upload.
BTW, Nice, steady test with good even splits, and rising heart rate - shows a strong effort!
... (nordic...the kind where you ski UP the hill and down, not the silly carnival ride stuff Al does)...
ok, just for that, when I go on my three week trip next month, I'll subject the forum to daily head cam shots through the trees and down the bumps, filled with grunts and powder face shots
Al....I can do just what you suggested for my Garmin 800, as it connects with a USB cable. I tried that with the 910xt, but it doesn't show up as an external drive/source.
We are taking our kids (5) skiing in Colorado at Spring Break. I'm a pretty good skier for a Texan (), but the kids have never been. Looking forward to the "bumps" and powder!
The only good thing I can say is I got it done and have a baseline to improve on. Drove 8 hours on Tuesday and 3 hours on Wed on sales calls. Lots of windshield time. Finished the day off with an unfamiliar treadmill at the Hilton in downtown St. Louis. VDOT of 28 is not a surprise considering I've only run a handful of times due to injury/illness. Time to get things going and see how much improvement I can make in the next 14 weeks.
John/Yvette, Definitely not lame and it rocks, not terribly creative though, maybe one of you will have something better..."Welcome to the Jungle" Guns and Roses.
Did the run test earlier in the week 18:33 including a quick hop off to help the kids with something for 20-30 seconds (using my foot pod for speed/distance vs treadmill as it tends to be more accurate). Legs had a bit more in them then the lungs, so will have to work on that. Did a 45 min easy run on Thursday in some snow and ice, one calf cramped up a bit with all the slipping and sliding so using the roller on it and pushed off the VO2 workout a day. Will see how I feel tonight, may just hold off and do the normal routine starting tomorrow as calf feels almost back to normal, just a little sore yet.
Oooohhhhh, me likey. I would like to throw out U2 "Beautiful Day" as I heard that as the gun went off for IM CDA on 2006 and 2006. On the G&R theme, I like "Rocket Queen" And one more to consider . . . . Pretender's "Middle of the Road."
John/Yvette, Definitely not lame and it rocks, not terribly creative though, maybe one of you will have something better..."Welcome to the Jungle" Guns and Roses.
Chris, Thanks for the reminder about taking care yourself. Just finished a massage to work the kinks out. Felt great. Going to try to do it every 30 days. I'm hoping this will keep me out of run jail.
Thanks for keeping us going in the right direction.
Run test in the books, 150bpm ave, 24:02 via foot pod on the dreadmill. My foot pod measured shorter than my TM, I'm inclined to believe my TM at this point... I am not in 24 shape! If I go by TM it calls out to a 26:06 5k which is closer to expected (Vdot 36).
Time for me to seek counsel. Cuz' that's what you guys are here for: to help me
Had a pretty good run test. Set my zones a bit faster than I would've expected.
Over the last 6 months, I used a swag z4 threshold pace 7:45 for my bar. I don't even remember what z2 or z3 were with that because I simply ran mile repeats at TP on my hard days and LRP (by RPE and HR) when not doing the repeats.
So, now, new zones. And my z2 and z3 are 7:57 and 7:30, respectively.
On paper, that's an ez RPE run. But, my HR was much higher than what I would've thought a z2/z3 run would bring. But, I kind of saw this coming just based on the paces to run today.
I'm wondering if I should slow my paces down a few ticks to get the HR under control OR give it a couple of weeks for my body to adjust to the new stresses and see if it becomes easier on the HR as I run the new & harder 'easy' paces over time.
it's a couple of minutes shorter than the 40' called for. Only due to logistics. 1/2 mile with a big hill to get to our 'hood's little 1.2 mile loop trail. So, ez to the trail, then 1 lap at z2, then 1 lap at z3, then ez back over the hill to home.
Anyhow, let me know what you think.
I'm also gonna drop it in the micro and see what type of feedback it gets there. I'll let you guys know.
Chris, my suggestion is to train at the zones that your test says to train at. They may be after than your comfort one and you might even fail some workouts. But that's what makes you faster.
While in principle I agree that its better to follow the plans as closely as possible, here's what I actually end up doing on runs like the Saturday Z2/Z3 (I use MP and HMP as monikers for this). I do what I call a progressive run. First off, I ALWAYS include a warm up element to every run, which means my first mile or so will be in the range of 9:30, which is SLOWER than my LRP. Then I am cranking the next two miles at progressively faster paces - say 8:05, then 7:45 (MP range). If I'm feeling really good, I will try to stretch the next mile even a little faster, but usually I can't, just cruise along at that 7:45-8 level. And finish with a cool down mile in the range of 8:30.
I've found it pretty hard to do two days a week with mile TP intervals (those are Z4?), and then also include some HMP time in my other two runs. I usually am only able to split those other two runs between LRP and MP.
OTOH, if you are training for a half marathon at the end of the OS, then at some point you;re going to need to spend substantial time running @ HMP during one of your weekly workouts.
Comments
32:50
VDOT 27
Avg heart rate 160
Greg: You and me, brother! And Yvette! Let's all shoot for a goal and along with the fast kids build up and end OS with a strong vDot test!
I say we pick a theme song! Nothing corny like Eye of the Tiger. Something that kicks ass and we listen to it on our runs for extra motivation.
Whatcha think?
5K TT done. Man I hate those. Best "pacing" I have done in a long time though. 23:00, as best I can tell/add. Stupid Garmin Connect is still not working, and I can't figure out how to manually upload from the new 910XT. Splits were 7:21, 7:21, 7:28, with HR of 149, 158, 161. My PR is 22:07, so not too bad for this time of year for me.
Can you connect the 910 to your computer, and view it as a drive? The workout files (at least in my Garmin 310 and Fenix2) appear in the folder Garmin > Activity, and are labeled by date and time. Just hit the import button in the upper right of the activities page, select the file you want, and hit upload.
BTW, Nice, steady test with good even splits, and rising heart rate - shows a strong effort!
ok, just for that, when I go on my three week trip next month, I'll subject the forum to daily head cam shots through the trees and down the bumps, filled with grunts and powder face shots
Al....I can do just what you suggested for my Garmin 800, as it connects with a USB cable. I tried that with the 910xt, but it doesn't show up as an external drive/source.
We are taking our kids (5) skiing in Colorado at Spring Break. I'm a pretty good skier for a Texan (
), but the kids have never been. Looking forward to the "bumps" and powder!
Thursday run done on a dark (forgot to wear my headlights) up- and downhill route through the woods:
4.77k in 29'41"
John, I am IN!!! Need all the motivation and support I can get!! Now to pick a song, how about we all put in a suggestion and then pick?
Game on ! John and Greg... have to workout will post a suggestion after work today!
2 x 800, 1 x 1 mi @ Z4 (7:52)
Split 1 - 7:44
Split 2 - 7:44
Split 3 - 7:37
I overcooked the last split a bit, but still completed the 1.5 miles at Z2 (8:25)
Well that was my first treadmill run in I don't know how long. I might just bring my own fan to the gym....that was a drenchfest.
I definitely need to calibrate my footpod...but since a lot of these runs are based on TIME, it is not that big of a deal.
W/U w/ strides, 10min at 2-4%, more strides, then CoolDown. 31min and Done.
Looking forward to tomorrow.
treadmill
5' warmup
5x 2' of zn2 at 3'% with 2' LRP at 1.5% in between
3x 20sec strides
in safe & sound
John/Yvette, Definitely not lame and it rocks, not terribly creative though, maybe one of you will have something better..."Welcome to the Jungle" Guns and Roses.
27:18
Mile 1 - 8:37 - looks like i shot out a bit fast.
Mile 2 - 8:50
Mile 3 - 8:52
.10 - 8:57
Thanks for the reminder about taking care yourself. Just finished a massage to work the kinks out. Felt great. Going to try to do it every 30 days. I'm hoping this will keep me out of run jail.
Thanks for keeping us going in the right direction.
Naptime with an evening workout planned.
Time for me to seek counsel. Cuz' that's what you guys are here for: to help me
Had a pretty good run test. Set my zones a bit faster than I would've expected.
Over the last 6 months, I used a swag z4 threshold pace 7:45 for my bar. I don't even remember what z2 or z3 were with that because I simply ran mile repeats at TP on my hard days and LRP (by RPE and HR) when not doing the repeats.
So, now, new zones. And my z2 and z3 are 7:57 and 7:30, respectively.
On paper, that's an ez RPE run. But, my HR was much higher than what I would've thought a z2/z3 run would bring. But, I kind of saw this coming just based on the paces to run today.
I'm wondering if I should slow my paces down a few ticks to get the HR under control OR give it a couple of weeks for my body to adjust to the new stresses and see if it becomes easier on the HR as I run the new & harder 'easy' paces over time.
Today's run...
Saturday's z2/z3 run
it's a couple of minutes shorter than the 40' called for. Only due to logistics. 1/2 mile with a big hill to get to our 'hood's little 1.2 mile loop trail. So, ez to the trail, then 1 lap at z2, then 1 lap at z3, then ez back over the hill to home.
Anyhow, let me know what you think.
I'm also gonna drop it in the micro and see what type of feedback it gets there. I'll let you guys know.
one and you might even fail some workouts. But that's what makes you faster.
While in principle I agree that its better to follow the plans as closely as possible, here's what I actually end up doing on runs like the Saturday Z2/Z3 (I use MP and HMP as monikers for this). I do what I call a progressive run. First off, I ALWAYS include a warm up element to every run, which means my first mile or so will be in the range of 9:30, which is SLOWER than my LRP. Then I am cranking the next two miles at progressively faster paces - say 8:05, then 7:45 (MP range). If I'm feeling really good, I will try to stretch the next mile even a little faster, but usually I can't, just cruise along at that 7:45-8 level. And finish with a cool down mile in the range of 8:30.
I've found it pretty hard to do two days a week with mile TP intervals (those are Z4?), and then also include some HMP time in my other two runs. I usually am only able to split those other two runs between LRP and MP.
OTOH, if you are training for a half marathon at the end of the OS, then at some point you;re going to need to spend substantial time running @ HMP during one of your weekly workouts.
Running injuries seem to crop up for me with intensity so I warmed up for a good 30min at z1 before picking up the pace.
I feel good afterwards. So far so good.
I think that I will keep the weekend run 90min+ as i have Texas 70.3 coming up at the end of April.