I am lamp on the forums-I looked for this wednesday and didn't find it, so behind on posting.
@Mattt-I loved your post at the beginning-props to us slow folks who get our z4 in!
@Brian-your post about form is correct. If you look at my pics at the end of run week 1 thread, you want shoulder,hip, ground foot making a straight line. If you heel strike in front you don't have a straight line and if you bend at the waist forward (my second pic when fatigued) you don't have the plumb line either. I highly recommend 'chi running' -take a class, get videos: a picture is worth 1000 words
@Al and Brian-I did a 3 mi z1.5 warm up before long run today-I believe in long warm ups too. One thing that has helped me a lot is consistent (every night before bed) 'figure of 4' and 'knee to chest' hip flexor stretching for 6-8 min,
@Al-sounds like you are on top of the knee pain. I know the weights can wreak havoc-my son has been dealing with the exact same description of knee pain and he knows it started when he loaded the weights for a last rep fatigued
@Jimmy- after an hour on the bike I always feel great right out of the gate on the run. Wish I could say the same after the ironman distance bike (LOL)
As for my week: I didn't get the bric in tuesday due to work schedule but did on thurs and saturday. Wed: 2 x z4
Sunday- 90' total: 3 mi at Z 1.5 (just couldn't slow down to my new slow z1) 2 mi (z3 9:15) 9:00, 9:05 1 mi z1.5 2 mi z4 (8:55) with 4' rest 8:44, 8:40 1 z2 (9:33) 9:30 Beautiful January sunday in Scottsdale, 50s at start, 60 at finish.. Today is the PF Changs RNR, not sorry I skipped, slept in a little, earned some SAUs having coffee with my husband, and still got the entire workout done
Left a pool of sweat on the treadmill, but I got the Sunday run in. Some good strength work after - squat, dead lift, bench and shoulder press. All the major muscle groups. And some core work to finish it out. I typically lift after a good run. Not sure if I'm in the minority regarding strength training, but as I get closer to 50, its the one thing that keeps all of the old hockey injuries (shoulders & knees) at bay.
Week 2 in the books, hit the run numbers and got it all in. Had a great wko week, managed hotel, travel and diet. And to top it off after todays run at the gym, surprised the wife with a really nice flower arrangement for our anniversary today, yep she was happy and surprised, taking her to dinner tonight...
Long run in the books. Did 80 minutes right about 11 miles, with a little stretching before the HMP work.
2 mile HMP @ 6:30 2x1 mile @ 6:40 (ended up running back into a pretty stiff headwind and the second was also uphill, will have to remember that for the next time I do the route)
Lets were pretty tired at the end, but feel better now after a bit of rest and food.
Got my Sunday run in midday today on the treadmill. Took a 10' warm up then followed it with the prescribed 2 miles @ z3, 1 mile @ z1, then 2x 1 mile @ z4 and finally got around 25' in at the end doing z2. Total time was just over 80' excluding my warm down. Luckily there was an EPL football (soccer) game on to pass the time as anything over 60' on the treadmill starts to feel like watching grass grow for me.
Saturday run: out Z2/Z3 back run in the rain at pace.
Sick kiddo up at 3:30 this morning. Decided to sleep in rather than make my planned 5 am run. All told, I got 9 hours of sleep. Unheard of.
66 min for 7.54 miles 2 mi warm up 1x2 mi @ Z3 - 8:01 & 8:08 1x1 mi@ Z2 - 8:29 oops, should have been Z1 recovery. 4x1/2 mi(2') - 7:47, 7:47, 7:41 & 7:40
I totally brain farted on the Z1 recovery mile. Too much going on prior to run and I didn't re-check my scheduled run paces. It made for an interesting 5.5 miles of non-stop running. I was looking forward to the 2' rest after the first Z4 interval. I walked the first and walked/jogged the remaining three. Pretty consistent considering the rolling hills and 15+ mph wind blowing. No rain though.
My long run today was set for 80 minutes with 3 x 1 mi @ TP. I ended up going 9.1 mi in 1:16, and my TP page of 7:25 was bested by 7:10, 7:12, 6:55.
The best part of the run - I managed to find a rain-free window during the afternoon while the Seahawks were tripping over their own feet. I cam back in time to skim through the bad parts, and watch Russell Wilson and Marshawn Lynch spin magic gold for five minutes thru overtime. Wilson has the most incorrigible belief in himself and his ability to win, whatever it takes, and backs that up with results. He is the Chrissie Wellington of pro football: he has played against Super Bowl winning quarterbacks 10 times, and won every time. I calculated the odds of stinging together a two-point conversion, a successful insides kick, winning the OT coin toss, then scoring a TD on the first drive @ 1:132. To say nothing of the need to score two touchdowns in the last 2 minutes just to get to that point.
...So I couldn't get the 2nd Z3 mile. I actually walked for a bit after the first one to see if I could get it together enough for the 2nd but best I could do was between Z1-2.
Question- In the above situation, what's the best way to hack to get something done? Increase rest? Slow down? Break up the interval? Lower incline? (I only use .5% so that wouldn't prob have helped much anyway). Any of the above? I did the best I could to get something done.
I searched in vain for Coach R's wiki post/podcast/video on this topic. So my memory may be foggy, but I *think* this is the protocol to follow if you find yourself failing to complete an interval - meaning, try these things in this order:
Keep the intensity, do a shorter interval
Increase the amount of rest - walking at the start and/or longer time between intervals
Decrease the number of intervals
Can the intervals, and just go for the recommended volume
Can the workout.
The general idea, IMO, is to get some time in at the prescribed pace/power, in order to get the intended fitness benefit.
To finish this week's thread on a non-tri note....Lynch put them on his back! When the rest of the team was in a fog, desperately trying but still spinning their wheels, Lynch said "Jump on, guys. I got this!" That was an incredible effort. That's why I love sports. It doesn't go by a script. That game was a dud mid way thru the 3rd. Yet, it turns out to be a classic.
Got my run in at z2/z3 post ride Saturday and was pleased with RPE and hr for it considering my lack of sleep.
Sunday's long run was indoors with my EN teammates on the treadmills. As I'm doing run durability and everyone else was either doing 400's or mile repeats it was pretty inspiring to see all the hard work going on around me! I got my nine miles in and we all went to restorative yoga together, then grabbed lunch.
Sunday run accomplished yesterday in nice weather. I think my last 5k TT was not indicative of my ability, as the Z4 has just been too easy this past week. Just pushing a little, I'm hitting Z5 (or slightly slower) paces with HR below what I would expect to see (and a good 5-8BPM lower than 5K TT HR). I don't know whether I should just keep sort of overrunning my zones a little until we retest, or bump everything up one vDot point. I guess I could retest, but not sure that's a good idea either given the bike workouts this week. I'm afraid that if I back off and run the Z4 intervals exactly as recommended, that it's too slow to get much benefit (it would feel like Z3 intervals).
I've been bad about posting.....I always did it right before bed the year while I was MOBed....but haven't convinced the wife of the need to interrupt our usual bedtime routine. Might end up with some sort of batch reporting-sub optimal I know. SUN run was no-go as well. SAUs for doing a bunch of housework in am....then saw Unbroken. It was very disturbing for her so I took her home for a stiff drink and some couch time. -yet another movie that doesn't help any arguments for my staying in the Army (at 23yrs).
Have reset my run paces Still haven't done formal 5k test-was hoping for a race soon. @VDOT42 Z2,3seem too fast and Z4has Z5hr. But if I go with VDOT38 (which matches current 5k est) my Z4/5 paces way slow. Did drop to 40 from 42.
Peeing a lot but lips dry and getting way higher hr on runs than I would expect. Have had a headcold but otherwise "OK". Hr comes down like a.rock when I stop and walk (good) but disconcerting to see Z5 >176hr at MP! And 185+ on mild hills?! (I'm 47 with LT HR about 162 BTW) I know its some deconditioning but not all. Anyone find it takes months to adjust after being from back east now back in desert environment? Or other thoughts?
Cold rainy day here yesterday (Sunday), so I was forced to run inside at the Y. We have a small indoor track there (14 laps = 1 mile), but I like that much better than a treadmill. Got in the long run, feeling pretty good, and hit all pace targets without too much difficulty.
However I have learned I have lots of fitness to get back before I do a half marathon. The 2 miles at HMP got a little tough at the end, and my HR was into zone 4 instead of zone 3 by the end of it. And I think this is a much tougher run than earlier OS years, when the TP stuff came first, then the HMP stuff at the end. Makes for one solid run workout though. Pleasantly fried afterwards.
Comments
@Mattt-I loved your post at the beginning-props to us slow folks who get our z4 in!
@Brian-your post about form is correct. If you look at my pics at the end of run week 1 thread, you want shoulder,hip, ground foot making a straight line. If you heel strike in front you don't have a straight line and if you bend at the waist forward (my second pic when fatigued) you don't have the plumb line either. I highly recommend 'chi running' -take a class, get videos: a picture is worth 1000 words
@Al and Brian-I did a 3 mi z1.5 warm up before long run today-I believe in long warm ups too. One thing that has helped me a lot is consistent (every night before bed) 'figure of 4' and 'knee to chest' hip flexor stretching for 6-8 min,
@Al-sounds like you are on top of the knee pain. I know the weights can wreak havoc-my son has been dealing with the exact same description of knee pain and he knows it started when he loaded the weights for a last rep fatigued
@Jimmy- after an hour on the bike I always feel great right out of the gate on the run. Wish I could say the same after the ironman distance bike (LOL)
As for my week:
I didn't get the bric in tuesday due to work schedule but did on thurs and saturday.
Wed: 2 x z4
Sunday- 90' total:
3 mi at Z 1.5 (just couldn't slow down to my new slow z1)
2 mi (z3 9:15) 9:00, 9:05
1 mi z1.5
2 mi z4 (8:55) with 4' rest 8:44, 8:40
1 z2 (9:33) 9:30
Beautiful January sunday in Scottsdale, 50s at start, 60 at finish.. Today is the PF Changs RNR, not sorry I skipped, slept in a little, earned some SAUs having coffee with my husband, and still got the entire workout done
2 mile HMP @ 6:30
2x1 mile @ 6:40 (ended up running back into a pretty stiff headwind and the second was also uphill, will have to remember that for the next time I do the route)
Lets were pretty tired at the end, but feel better now after a bit of rest and food.
Looking forward to week three.
Sick kiddo up at 3:30 this morning. Decided to sleep in rather than make my planned 5 am run. All told, I got 9 hours of sleep. Unheard of.
66 min for 7.54 miles
2 mi warm up
1x2 mi @ Z3 - 8:01 & 8:08
1x1 mi@ Z2 - 8:29 oops, should have been Z1 recovery.
4x1/2 mi(2') - 7:47, 7:47, 7:41 & 7:40
I totally brain farted on the Z1 recovery mile. Too much going on prior to run and I didn't re-check my scheduled run paces. It made for an interesting 5.5 miles of non-stop running. I was looking forward to the 2' rest after the first Z4 interval. I walked the first and walked/jogged the remaining three. Pretty consistent considering the rolling hills and 15+ mph wind blowing. No rain though.
My long run today was set for 80 minutes with 3 x 1 mi @ TP. I ended up going 9.1 mi in 1:16, and my TP page of 7:25 was bested by 7:10, 7:12, 6:55.
The best part of the run - I managed to find a rain-free window during the afternoon while the Seahawks were tripping over their own feet. I cam back in time to skim through the bad parts, and watch Russell Wilson and Marshawn Lynch spin magic gold for five minutes thru overtime. Wilson has the most incorrigible belief in himself and his ability to win, whatever it takes, and backs that up with results. He is the Chrissie Wellington of pro football: he has played against Super Bowl winning quarterbacks 10 times, and won every time. I calculated the odds of stinging together a two-point conversion, a successful insides kick, winning the OT coin toss, then scoring a TD on the first drive @ 1:132. To say nothing of the need to score two touchdowns in the last 2 minutes just to get to that point.
I searched in vain for Coach R's wiki post/podcast/video on this topic. So my memory may be foggy, but I *think* this is the protocol to follow if you find yourself failing to complete an interval - meaning, try these things in this order:
The general idea, IMO, is to get some time in at the prescribed pace/power, in order to get the intended fitness benefit.
To finish this week's thread on a non-tri note....Lynch put them on his back! When the rest of the team was in a fog, desperately trying but still spinning their wheels, Lynch said "Jump on, guys. I got this!" That was an incredible effort. That's why I love sports. It doesn't go by a script. That game was a dud mid way thru the 3rd. Yet, it turns out to be a classic.
Sunday's long run was indoors with my EN teammates on the treadmills. As I'm doing run durability and everyone else was either doing 400's or mile repeats it was pretty inspiring to see all the hard work going on around me! I got my nine miles in and we all went to restorative yoga together, then grabbed lunch.
Sunday run accomplished yesterday in nice weather. I think my last 5k TT was not indicative of my ability, as the Z4 has just been too easy this past week. Just pushing a little, I'm hitting Z5 (or slightly slower) paces with HR below what I would expect to see (and a good 5-8BPM lower than 5K TT HR). I don't know whether I should just keep sort of overrunning my zones a little until we retest, or bump everything up one vDot point. I guess I could retest, but not sure that's a good idea either given the bike workouts this week. I'm afraid that if I back off and run the Z4 intervals exactly as recommended, that it's too slow to get much benefit (it would feel like Z3 intervals).
https://app.strava.com/activities/242994906
SUN run was no-go as well. SAUs for doing a bunch of housework in am....then saw Unbroken. It was very disturbing for her so I took her home for a stiff drink and some couch time. -yet another movie that doesn't help any arguments for my staying in the Army (at 23yrs).
Have reset my run paces
However I have learned I have lots of fitness to get back before I do a half marathon. The 2 miles at HMP got a little tough at the end, and my HR was into zone 4 instead of zone 3 by the end of it. And I think this is a much tougher run than earlier OS years, when the TP stuff came first, then the HMP stuff at the end. Makes for one solid run workout though. Pleasantly fried afterwards.