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2015 NOS - run thread - Week 11

Scott GiljumScott Giljum
in General Training Discussions

Hello all and welcome to week 11! Now that the holidays have passed, it is truly time to buckle down for the few remaining weeks we have.  I will say that it's about this point where the new numbers from the last round of testing will start to feel like I might not make it.  For me this typically happens with my new bike numbers while the run numbers still feel in my range.  If you are like me and deal with this same challenge, this is where that mental six pack needs to really kick in.  If you suffer with the high intensity runs, I will tell you my mantra through these is "I can pretty much do anything for x minutes, even if it sucks".  Not a lot, just enough to let me get it going.  Make sure you do whatever it is you need to so that you can get the work done. 

Finally, for those who like to look ahead, you will see it is recommended to have a race to finish out the OS.  Now is a great time to start looking for a 5 or 10k or a half Mary if you are so lucky to find one.  It does make a great capper to all the hard work.  Have a great week everyone and keep the postings coming!

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Comments

  • Brad MarcusBrad Marcus
    @Scott - thanks for a great intro to this week. Very appropriate and true!

    I did yesterday's long run today since yesterday's weather didn't cooperate. I ended up doing a 40' z2/z3 treadmill run yesterday...that's about all I can handle on the TM. This morning, I took my first shot at a longish run since hurting my ITB 1.5 weeks ago. Although I felt some tightness after a few miles, I never had any real pain, which is inspiring. I need to continue to stretch and roll everyday to avoid injury.

    The run itself was very hard. Besides being cold and windy today, I feel that my new zones coupled with less running recently made for a tough one. I ran at the same VDOT for over a year and was very comfortable with the "feel" of those zones. I'm still having trouble finding these by feel and overachieved the Z3 work and then underachived the Z4 (probably due to fatigue). I attempted a little extra Z2 work afterwards but didn't want to over do it. Anyway here's the data.

    1 x 2 miles @ 6:41 and 6:45
    2 x 1 miles @ 7:08 and 7:05

    total 9.53 / 1hr13min
    http://connect.garmin.com/activity/665963471
  • drjohnson08drjohnson08
    @Brad, way to get it done in those tough conditions. I'm a wimp when it comes to the cold and wind so in the winter I stick to the TM mostly.

    I hit the TM for a brick run after today's bike wko. I got in 5.4 miles including 5 X 30'' strides. Felt pretty good despite the hard ride today.
  • Bill ManardBill Manard
    Went outside for the brick 40 minutes Z1-ish work (with lots of hills) in 20-25 dF weather before it gets really cold tomorrow. Feel pretty good overall, but we'll see what the intervals tomorrow hold (which will have to be on the TM...).
  • Mark LaneMark Lane
       Scott, Thanks for helping keep us focused and motivated. I won't get my run in today, I had a medical procedure done yesterday with stitches and need to ley things heal for a few days. I should be back at it by the weekend, just hate to miss the "red" wko's.
  • zwubazwuba
    Had an awesome Z5 workout today in the afternoon!! The sun came out for a short period of time but right then I headed out for my Z5 repeats - supersweet!!
    It was still cold (-1°C) but when running at full throttle thats no issue image
    I'm doing a slightly modified Z5 approach so today called for a 4x1000m with target time 3:33/km. Recovery for about 400-500m.
    Hit all 4 intervals pretty "easy" going 3:33 / 3:28 / 3:29 / 3:31 .... new Saucony Kinvara 5 running shoes felt great too!!

    http://www.strava.com/activities/237991159

  • [Deleted User][Deleted User]
    Wednesday run done. Just focused on WU and MS as only so many minutes I care to spend on the treadmill!

    15' WU w/ 4x 30" @ 5km pace
    Then 7x 400m at 6:30/mi with 60" recovery between each.
    Last mile or so at 7:30/mi MP.
  • Bill ManardBill Manard
    WU and MS only for me as well, more due to time than anything. 7 x 400 @ 8:35-8:40. Had to increase the recovery to 3' between the last 2 just due to some stiffness in my right hamstring, probably since I took so little time since yesterday's WKO. However, this was the only window I had today to fit it in, and fit it I did!
  • RachelB84RachelB84
    Did my Run Club's speedwork session tonight and ... CRUSHED IT. You know it's good when the super fast girls actually come up to you during the rest interval and tell you you're running really well image

    Our main set tonight was 4x6:30 (1:30), the intention being that the 2nd 1/2 of the interval is faster than the first. Our coach wasn't so consistent on the 1:30 RI but I was pretty consistently running around a 4:30/km pace the first half (a tiny bit slower than my 10k pace) and 4:05ish/km pace for the 2nd half of the interval (so... faster than my 5k pace... maybe my someday 5k pace!) Really pleased with the results tonight. I think it was the right choice to take last night off running. Legs are back! image
  • erik.schlanger@gmail.comerik.schlanger@gmail.com
    Had a good run this morning, good to hit the "new" zones...

    Bad news is my plantar fascia pain is back with a vengeance. Having trouble even walking on it now. I had thought it was mostly better but it's gotten worse now. After seeing the PT today I'm going to knock off running for a week and go from there... Very disappointing! But want to get this taken care of now instead of months from now during the "in season"...
    Sorry to complain!
    Keep on rocking the run!

    Thanks,
    Erik
  • Wilddaizy73Wilddaizy73
    Did the speed work outside using the 920xt....I'm so excited cause I hit every one of those 400's and I managed to have the watch set up correctly.

    It's super cold though....39 degrees with 11mph winds! Not as cold as some of you have, but very cold for this girl!

    @Erik, sorry about the plantar! Have you tried the Strassberg sock? I know it's served me well during my times of having pf.
  • IrondudeIrondude

    Good run today!  400's seemed easier this week.  Interval 7 no more difficult than #1.  

    Target = 7:47

    7:26/7:42/7:47/7:45/7:43/7:47/7:43

    Finished of with 5' @ HMP (8:27)

  • Jan SchorpionJan Schorpion

    7 x 400's are tough, especially on a treadmill. Feeling good after this morning's workout and seeing everyone crush it must mean the OS is almost over image

  • erik.schlanger@gmail.comerik.schlanger@gmail.com
    @Mandy, thanks for the pointer on the "sock" not tried it but I will check it out... Thanks!

    Erik
  • Brad MarcusBrad Marcus
    Today was a cold one...windy too! I knocked ot the Z5 work this morning at the track. Did 8 x 400 with 400 recoveries between intervals. The headwind coming from the north made things interesting, but got it done and felt pretty good. I opted to just do a WU, main set, CD, with not much extra today as I'm still Feeling the ITB a bit. Total 6.3 miles/53 min. Stretch, roll, repeat....
  • drjohnson08drjohnson08
    I got on the TM this evening and the legs felt like sludge. I was questioning whether or not I was going to be able to complete the main set. After 1.5 mile WU I got into the main set. Busted out the 8 X 400 and hit the goal pace for every one. That part wasn't easy. Ran another 2.5 miles progressing from EP to MP. The remainder part of the workout felt a lot better. Total of 8 miles in just under an hour. Legs up until tomorrow.
  • John HenaultJohn Henault
    I was going to hit the dreadmill after getting the kids to bed. Instead, we got home from eating out with the kids, got them ready for bed, and my wife asked me to make a couple of Manhattans. Needless to say, the Mahattan tastes great and the SAU's are gold! I may hit the mill tomorrow morning and see how the legs feel for a ride late tomorrow night, or shift the Thursday ride to Friday.
  • Lindsay BlumensheinLindsay Blumenshein
    Hit up the treadmill after work and knocked out the 400s. I Also only did a WU and the MS, but should have pushed to keep going at an easy pace just to get more miles in. Felt okay, but not great.
  • Jacklyn MooreJacklyn Moore

    @ Rachel- WAY TO GO! Rock star!

    @ Erik- Sending you healing mojo by air mail.

    Today was really tough. Did the triple crown yesterday. I'm still recovering from Achilles tendonitus so did not do the intervals. Being up on my toes is still bothering me. Ran 5 miles on the bike path while my kiddo was at a class at the YMCA. Absolutely beautiful evening. Heart rate high. Due to my heavy fatigue I ran more by heart rate than pace. Tried to keep it under 150bpm which equaled a 10:20 pace. 

    Legs up for the evening. Bike tomorrow is going to be FUN!

    Just keep swimming guys. We can do it.

  • Tom BoxTom Box

    Got on the dread mill early this morning and hit the 8X400's at Z5.  Wasn't easy but able to get it done.  I seem to be able to hit my run targets a lot easier than my bike targets.  Dreading tomorrow's bike session.

  • Alan BrownAlan Brown
    First indoor session of the OS due to cold. Part on treadmill, part on the little track. Done.
  • Jonathan CollinsJonathan Collins
    Interval run done. For me, I don't mind running on the treadmill at all.
  • judsonjudson
    @Jonathan - I'm OK on the treadmill too - too cold and it's the only time I get to watch Netflix!

    Finished the 7 x 400 this morning and felt good throughout each interval. I just don't fear the run intervals as much as the bike. Should I be going faster so that I fear both bike and run workouts equally? It almost seems wrong without the proper "fear balance"....
  • RachelB84RachelB84
    Sending healing mojo to everyone that are having some injury/aches/pains!

    Seeing the forecast for Ottawa, I'm feeling pretty lucky to have UK weather ... as much as rain is annoying, it's better than -20! I haven't had to go on the treadmill yet, which is good, as I don't really want to do battle at the gym for dreadmill time!
  • YeboahbulletYeboahbullet

    I wonder if someone can clarify the interval length for the Wednesday run. Last week I did 0.4 mile intervals before thinking hang on I’m thinking metric here and 400 yards is 0.22 miles so I did ¼ mile intervals last night. Now looking at what other people are doing I think the 400 is meters. I needed to go a bit shorter last night anyway as I am recovering from a bit of a chest cold so no harm done.

     

    Thanks in advance

  • drjohnson08drjohnson08
    @Vincent, 400 meters. I run .25 mile because I like the math better. You'll see people doing a mix between the two. No significant difference IMO.
  • zwubazwuba
    Like Doug said - it's 400 METERS (one lap on the track!!) ... if you want to do it in yards feel free but there's almost no difference!
  • IrondudeIrondude

    Did this on the TM after the bike session to get some quality hill/incline work.  First time I've really hit the hill workout as its tough to do so around the neighborhood.  Hills are too short and steep.  This helped to be consistent with pace and grade.



    10' EP WU (10:00)

    8' @ MP (8:49) 2.0% (2')

    3' @ MP 2.5% (2')

    3' @ MP 3.0% (2')

    1' @ MP 3.5% (2')

    1' @ MP 4.0%

  • drjohnson08drjohnson08
    I got in 6 miles on the TM before work this morning. I felt a little rusty during the first couple miles but after that the legs loosened up and the rest of the workout flew by.
  • judsonjudson
    Only did 20 minutes off the bike this morning with 9 minutes at Z2 with a 4% incline, but I knew I would get an hour of classic cross country skiing after school. Called in a friend who only hammers, so I had a lot of Z3 to keep him in sight. Looking forward to a rest day with a loosen up swim.
  • William JenksWilliam Jenks
    Wednesday run went well: http://connect.garmin.com/modern/activity/668290762 1/4 mile paces all around 6:15. Felt good, but I did notice that the legs felt pretty spent when the intervals were over.

    This carried over to the Thursday morning run. Felt pretty tired.
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