2015 NOS Run Thread - Week 13 - Almost Done!
Welcome to week 13 everyone! We are almost there so take a breath and get it done. As with week 7, do your work this week with an eye on the testing next week (hopefully you signed up for a race!). As before that means trying to squeeze out that last bit you have while still making sure you haven't blown yourself up. This should feel like a little deja vu, and if you didn't do this right earlier in the OS, this is the best chance to apply lessons learned from that week.
Have a great week everyone, you are almost there!
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Good run outside from work today which has been a nice change after couple weeks on the mill!
Simple WU w/ 10x 30" strides for 7.3mi in about ~53'.
https://www.strava.com/activities/243682073
Will do the bike tonight after failing to get up early enough this morning!
Nothing more to add here - enjoy
https://www.strava.com/activities/243643641
The last 2 weeks I've been doing all the runs before the bike sessions and I think I'm getting more out of the runs and I can't tell that its affecting the bike sessions. Nothing earth shattering today but did a nice 15' WU @ EP, then 10 x strides, followed by 13' @ MP that felt relaxed. Had a good bike session later in the day as well.
Wed. run workout done. Felt pretty good, hit paces and still had a little left in the tank.
EN Run WU, 1/2 mi.@8:13 pace, 1 mi.@8:13 pace, 1 mi.@8:06 pace + some Zn 2 work = ~60'
Here's the results:
Target pace 6:51
3 x 1 mile @ 6:54, 6:58, 7:03 (I took .5 mile recoveries between)
Total 7.22 miles / 56 mins
http://connect.garmin.com/activity/679112667
Cheated a bit in that I had a very long recovery between the 2x 1mi's on account of wanting to run the same stretch of path each time.
Anyway - targeting sub 20' for 5km test next week so aimed for 6:15-6:20/mi today.
Managed to get it done but it was a fight:
1/2mi @ 6:18/mi
1mi @ 6:18/mi
1mi @ 6:19/mi
https://www.strava.com/activities/244176884
Even though it is a beautiful sunny brisk day I sucked it up and went to the YMCA to run on the treadmill. Hit all my intervals.
800x2 (10:00, 09:30) 1x1600 (09:00). Should of ran my 800's a little faster but i'm not very good at pacing. Many things yet to learn.
Then hit the pool for some laps. Cruising along, on about lap 10ish, and the elderly lady in the lane next to me starts yelling at me that i'm "swimming too fast and it's disturbing her!" Honest. I wasn't going fast at all. I was too tired from running and was just getting some slow volume in. I can't win.
But one good thing. I signed up for my first half marathon. It's in May.
Keep the ball rolling! We're almost there. We should get a badge for completing this! I feel like I earned it.
Had a strong strong run today at run club. We did 4x7:30 at 10k pace with 2:00 rest intervals. I ran sliiightly (about 5 seconds/km) faster than my 10k race pace, but CONSISTENT. Closing in on the fast girls! And, lots of comments tonight about "what have I been doing?!?" and "you're having an amazing run tonight!!!" so, WORK WORKS! End of story.
Pretty good pacing test today. Had a plan to go a little conservative on the first 800 to replicate starting out smart for the test/race. Then with the mile repeats a little faster with each. Did 7:56/7:42/7:41. Last one was tough and really had to grind to hang on.
Thinking back to the week 1 test, I must have really had a good day and been well rested. In week 8 I blew up trying to beat week 1. Not sure what my strategy should be next week. The pacing targets in my current VDOT (40) seem just right. Not easy but doable. I don't want to blow up again next week trying to be a hero to reach the next VDOT. I think the best course of action is start out conservative, TP or a little better in the first mile. See how I feel, ratchet it up a notch the second mile and let er' fly in the 3rd mile. If I don't best the week 1 test or equal it, so be it, I am right where I need to be. Thoughts anyone?
I had a good run today. Glad to know I can still run somewhat well after what seems like some inconsistency in my run training recently. I didn't have specific targets so just went out at what seemed to be a stretch 5k pace.
0.5 @ 6:13
1 @ 6:31
1 @ 6:33
Probably went out to fast when my legs were fresh and paid for it later. My goal for the OS had been a sub 20 5k which requires 6:27 pace. Realistically I don't think I could manage 3.1 miles at that pace. Today was about as much as I have and this was with rests. I am definitely getting close though. I am doing a hilly 15k at the end of my OS, so I won't really be getting any new 5k feedback or indeed a meaningful new vDot because of the hills.
I am happy with my results though. And I will be doing a lot more speed work and probably a 5k in the spring as I am moving to the short course plan after swim camp to get ready for a sprint race in early April.
Got my run in and legs feel good. Had to fight a little to hold down my Spaghetti dinner, but the times were good. Ran 2 miles to warm-up and did full rest in between.
http://connect.garmin.com/modern/activity/679522808
Grandmother was moved into Hospice and my sisters, parents and I are all headed to Phoenix this weekend. This isn't sad; it's a celebration. I don't know how many great-grand-children she has but it's got to be a huge amount. That's a celebration right there.
@ Mark- I laughed so hard when I read your post I spit my water across the gym.
@ Rachel- WAY TO GO!
Thanks everyone. My husband surprised me with an early birthday present. HEEHEEHEE. A Garmin 920xt! Hot dam I love that man.
@ Jonathan, hang in there. Just take the workouts as a therapy session as well. I talked to my dad a lot during my workouts when he was dying many years ago. I felt a connection with him even if I wasn't in the same place physically.
I started my run after work and my hamstring was a little tight. So I did some strides during the warmup and it wasn't feeling quite right so I nixed the intervals and just did a Z1-2 run and enjoyed it. After I got home I did a lot more stretching than normal and rolled it out with the Enso roller I got for Christmas. Now out to the hot tub.
Did 6x1000 @ Z5 which equals about 3:32/km
Intervals were: 3:30, 3:18 (had to stop a few meters early), 3:28, 3:30, 3:31, 3:30
http://www.strava.com/activities/244141177/laps
Pretty good run but my legs are trashed today ... not looking forward to the 5x5' massacre that's awaiting me this evening
Had a crazy 3x 1mi workout yesterday: I've been doing my TM training with 8.6mph (7:02/mi pace) as my 5k pace, so I thought I'd target 8.8mph (6:49) as my goal pace for next week's test. When I dialed the TM up to 8.8 and held it for a few minutes I realized things were not going to go very well: I was already at 95% my absolute max heart rate and was only a half mile in on my first mile. I held 8.8 for the first mile but reached an HR of 98% max. This was not gonna work.
Dialed things down to 8.5 on the second mile, but still reached 98% at the end. On the final mile I turned it down to 8.2, but still reached 97%.
My results indicated that my 5k pace had fallen from 8.6 to maybe 8.4 or less. I was really depressed.
When I got home I started looking at my footpod data (does anyone else wish they could see the pace for logged laps on the mobile version of Strava?) and found something really shocking: My first mile pace was around 6:20, my second was around 6:40, and my final was around 6:50. All were at or WAY faster than my goal pace. Now, I don't quite know for sure if I can trust my footpod above the TM, but I've noticed outdoors that my footpod data with my 920 is pretty darn accurate (much more so than with my 910).
Anyway, the real test will be an outdoor FTP test run, but I'll probably go with the TM next week for my test because that's how I've been testing myself all along.
Added note: Some of you may have read my bike post. I'm taking it easy the next few days because I feel I'm battling a low-grade flu. If my footpod on the TM wasn't accurate, my getting sick could explain my skyrocketing HR. As well as the fact that the gym was a sauna!
Good luck you all on the final week! I'll be rooting for you!!!!!
I tend to trust my treadmill more than the foot pod most of the time. I get some crazy numbers with my foot pod vs my treadmill sometimes, as different by 9-10%. Hard to know sometimes which one is off but correlating to perceived exertion makes me think the foot pod is the one that is off. I don't know. Is there a good way to calibrate a treadmill?