Good 2x 1 mile Z4 tonight. Hard but done. I was ready to turn off the mill cuz I had work to do but I convinced myself to do 1 more mile. I also figured out how to get close to Z2 for the rest of the run. I have to start out even slower then build. I actually started slower than Z1 and finished in Z4 and it shook out at about Z2. Does it matter how u get to Z2? I spose not. Just happy to be done with it.
Check the box on a nicely executed 2 X 1 Z4 run tonight. Was certainly work. And got some Z2 time after. Also another good diet day, so long hump day now in home stretch of the week!
3x1 done @ 5:30 pace. Legs felt good so I went with it. Focused more on staying at tempo HR then pace so ran a bit faster then originally prescribed by vdot.
Got the 2x1/2 and 2x1 Z4 intervals done tonight. Legs sure didn't feel as fresh as last week. I also ate a bunch of crap (cookies, pasta, chili) today and just felt slow and lethargic. But, someone much faster than me once told me that it's what you do on the days when you don't feel good that makes the improvements come, not what you do when you feel great!
Entire run wko done this am in the dark, outside: .5 x2 and 1x2-all 20-25 seconds faster than z4. HR never higher than 158 so not overworking. I used to see HR 170 when at my max. I too can't stay at my current z1 but HR low 130s when i am z1.5ish ??
Ann- I agree re: Z2 pace. (See my post above) My Z2 pace is about 15" faster than my true HMP so I am flexible with myself on that pace. I "require" myself to hit Z4 and Z5 paces and am flexible with everything else. I am strongest in the 5k distance vs. HM therefore my vdot is anywhere from 2-5 points higher for 5k vs. HM. (Some folks are just the opposite) I am working on trying to close that gap but I still allow some flexibility. I know I can "trick" myself into Z2 though by starting out closer to Z1 and gradually increasing to Z4 towards the end to work out to Z2. Probably not ideal but I also need to do self talk and trickery to get any run done.
My hamstring is feeling much better, I was very tempted to break out of my run jail and join everyone yesterday, but I was a good boy and did my physical therapy exercises as prescribed. I hope to be running soon as my run holds the biggest potential for improvement ( read between the lines as someone s/p 2 knee operations and a grade 3 tear of the hamstring back in my college days , I'm trying to keep positive thoughts)
I've been out since the OS started with a hip flexor tear and a labrum tear from doing P90x in nov. I had an injection last week and I hope to start spinning this weekend. Unfortunately running will have to wait. Nothing like going into the season feeling uneasy about the year. Fingers crossed.
Late reporting on yesterday's run. Interrupted sleep from sick kiddo made for a rough day. Due to said lack of sleep, I had to postpone my early morning run to the afternoon, which had a downstream effect on today's bike. I had to cut my planned run short to just a warm up and MS.
I performed my standard 2 mi warm up, before hitting the Z4 intervals. The first interval was rough going. It was all I could do to maintain pace. I should have added a third mile to my warm up, but I was pressed for time. The second interval went smoothly.
got the brick in outdoors (thank you neighbors for mostly clearing the sidewalks of yesterdays snow!) with 3 strides at the end. Usually I do them early, but reading lots of peeps wait till later in the run that's what I tried today. Felt good.
Catching up on this week's run reports after a busy work week left me with minimal time for uploads. I took Monday off then I had to juggle things because icy conditions put me on the treadmill on Tuesday/Wednesday and I didn't want to do my LT workout on the mill. That left me needing to make up the LT run tonight after I got home and only ~3 hours after my FTP bike ride with 2x12'(4'). So today was a bit of a wild one. Anyway, here's the summary:
Tuesday: treadmill with 1.5% incline 9mi with 6mi at HMP targeting 6:20-6:25. Overall 9.0mi @6:45/mi. For the HMP section did 3mi @6:29 then 3mi @6:26. So sort of underclubbed the MS but was on the mill at 1.5% so satisfied with the outcome. http://connect.garmin.com/activity/678871849
Wednesday: treadmill easy-pace run 1.5% incline. Overall 5mi @6:58/mi. Started with a half-mile jog then 1.5mi at EP then accelerated by 0.2mph after each mile and ended at a moderate pace. http://connect.garmin.com/activity/680259066
Today: This one was pretty epic. I did a 60' FTP bike ride at 3pm with 2x12'(4') @ 1.03/1.05. So I didn't know what to expect from this workout beginning 6:45pm. The short story is that I nailed it pretty well. Overall 10.5mi @ 6:34/mi. - Warmup 1.5mi @ 6:53 - 6x1mi targeting 6:10-6:15 with 0.25mi recoveries @ 6:09, 6:09, 6:00, 6:08, 6:12, 6:03 - Remainder 1.5mi @ 6:46 http://connect.garmin.com/activity/680259080
Tomorrow I'll do a 6-miler and am scheduled to meet up with a running coach for the first time ever to have a "gait assessment". Then Saturday I'm planning 18 miles. Plus 2 bike rides over the next 3 days I hope. Fun times cramming all this into what has become a particularly bad travel schedule that shows no signs of letting up.
Matt....I suspect you need a gait assessment about like I need another hole in my head! Let us know what (if anything) someone thinks you could do to be faster (that is legal).
Had a good interval run last night - another lovely night in Seattle! Fun to see all the blue/green lights across the city! Go Hawks. Hit all my numbers.
Tonight's run was like Jimmy's felt better at the end then beginning - sucked it up and did the 30 min.-
@ Jeff, haha. I'm a bit skeptical but I've been meaning to do this for over a year ever since this guy saw my dad for 2 sessions and improved him by something like 20 sec/mi "overnight". I emailed him after the marathon in 2013 and his reply sat in my inbox for over a year while I was too busy to get it done. So I decided to give it a try. I figured if everyone should have a proper bike fitting, likewise this might be something that is valuable. We'll see...
Hit all the numbers for the T, W, Th. WOs. I do like running 5 days a week. It's also nice to start to see the benefit from the previous weeks. Same pace / power, a little lower HR for each interval from last week. I'm hoping the snow will hold off on Sunday morning so I can get the long run in outside. If it snows, I may do the work on the mill and do some easy running in the new snow, that's a nice experience.
Took yesterday day off due to a very sore back muscle. It's somewhat better today 25' run in. I have to get in the VO2 bike after work tonight as I slept in a little.
Worked until 10:30 last night in OR and home well past 11 so missed the bric run-just too tired. Toying with making it up today but I feel like a cold coming on so should respect the rest day and just do core
@Betsy I feel your pain. The residents kept calling me all night about my patients in the ICU and I chose to sleep through my planned Core workout to bring my A game to the OR for today's case. I am taking my son up to see my Mother this weekend so I will need to find a way to sneak in the weekend plan.
Rode in the morning 75' then got out this afternoon for the coaching session and "gait analysis". I wasn't expecting a ton but boy did I learn a lot. I ran 2.5mi warmup to the nearby track then met the coach. He took video then did some frame-by-frame realtime analysis. Maybe it was a function of yesterday evening's run or the ride this morning but man did my gait ever have issues. Holy smokes. He gave me 3 things to practice and I ran 9x400m, one lap at a time with long discussions between each lap getting his observations. I'll spare you the details but he got me really upright and got my legs underneath me as opposed to way out in front of me. Totally different feel and I was running the 400s at what felt like a really easy pace with 3 drills during each 400 and was still clocking ~6:30 pace. In the way home I practiced the new technique and my cadence was up in the high 180s (vs 178-182 typically). I sure have a lot of work and concentration to embed this into my form permanently but when I think about when I took action to raise my cadence from ~170 to ~180 I know I can get some big gains here and will probably wonder why I didn't earlier. I bought 3 sessions from the guy for $225 so I'll probably do one more then use the third session to get some more core routines which he recommended (and I'm getting quite bored of my current ones). Should be interesting to see where this goes.
Overall 7 mi @ 6:45 pace although the elapsed time was 1:42 because of the hour-long coaching session where I only covered 2.25 miles.
Wow Matt, that's great. Keep us posted! I had gotten a gait analysis (treadmill) several years ago that really wasn't super helpful. He really didn't have much to say and I'm pretty sure I could improve.....
Love running early am when it's cold. 25 degrees this morning and I got a few looks from the neighbors that were priceless. Their loss. It actually felt good after riding 75 minutes indoor.
i swap saturday and sunday to get the freshest crack at the long run. after a 30min bike warmup i ran 80min with 2miz3, 1 mi z1 and 2x1mi z4. For extra credit i put together another mile of z2 at the end but boy did it hurt. after adjusting for grade, it looks like i overshot here and there. I would really like to get better at using "feel" to adjust for hills. Right now it appears that i attack to much on inclines and take it too easy downhill.
10K race today, over same course as my 5K 1-1-15. VDOT calculator says I should do 44:56 based on my 21:40 5K. So I run ...44:56.
I'm quite pleased with this. I think I paced it perfectly. A local nemesis, who has been beating me @ 5Ks by 30s routinely for 10+ years, and who I *sometimes* beat in HM, went out 30s faster than me on this out n back course. I ended up 40 s ahead of him at the finish. "Well, I thought I could do 7:00 min miles, and I did that for the first half, but could;t hold it" The guy;s been running for decades, you think he'd have learned something about pacing after all this time. I basically did 7:15s the whole way, accounting for hills, with a 6:50 thrown in the last 0.2 mi.
Comments
10'WU @9:30-10:00ish
2x0.5ml@ 7:50ish (2'); 2x 1.0ml @ 7:39, 7:50
HR up into Z5 on last half of the mile intervals. Guessing the 8:15 is a better Z4
48min total....no time for Z2 work. but felt OK
Got the 2x1/2 and 2x1 Z4 intervals done tonight. Legs sure didn't feel as fresh as last week. I also ate a bunch of crap (cookies, pasta, chili) today and just felt slow and lethargic. But, someone much faster than me once told me that it's what you do on the days when you don't feel good that makes the improvements come, not what you do when you feel great!
http://home.trainingpeaks.com/athlete/workout/E4CZ2HFEKJCTJCQQ2OLLCAU3TU
I too can't stay at my current z1 but HR low 130s when i am z1.5ish ??
Really solid work being put in by everyone. Keep working and posting!
I performed my standard 2 mi warm up, before hitting the Z4 intervals. The first interval was rough going. It was all I could do to maintain pace. I should have added a third mile to my warm up, but I was pressed for time. The second interval went smoothly.
2x1 mi (4")@ Z4 - 7:52 & 7:49
Just a little over 20' including 12' of 3% incline @ zn2 pace on the treadmill. Did the bigger bike this morning before work.
1.5hrs of ice skating with my crew after the short run.
Had a great time. All smiles. I don't love 4:30am workouts, not one bit, but this is why I do it when I need to.
Tuesday: treadmill with 1.5% incline 9mi with 6mi at HMP targeting 6:20-6:25. Overall 9.0mi @6:45/mi. For the HMP section did 3mi @6:29 then 3mi @6:26. So sort of underclubbed the MS but was on the mill at 1.5% so satisfied with the outcome. http://connect.garmin.com/activity/678871849
Wednesday: treadmill easy-pace run 1.5% incline. Overall 5mi @6:58/mi. Started with a half-mile jog then 1.5mi at EP then accelerated by 0.2mph after each mile and ended at a moderate pace. http://connect.garmin.com/activity/680259066
Today: This one was pretty epic. I did a 60' FTP bike ride at 3pm with 2x12'(4') @ 1.03/1.05. So I didn't know what to expect from this workout beginning 6:45pm. The short story is that I nailed it pretty well. Overall 10.5mi @ 6:34/mi.
- Warmup 1.5mi @ 6:53
- 6x1mi targeting 6:10-6:15 with 0.25mi recoveries @ 6:09, 6:09, 6:00, 6:08, 6:12, 6:03
- Remainder 1.5mi @ 6:46
http://connect.garmin.com/activity/680259080
Tomorrow I'll do a 6-miler and am scheduled to meet up with a running coach for the first time ever to have a "gait assessment". Then Saturday I'm planning 18 miles. Plus 2 bike rides over the next 3 days I hope. Fun times cramming all this into what has become a particularly bad travel schedule that shows no signs of letting up.
Matt....I suspect you need a gait assessment about like I need another hole in my head! Let us know what (if anything) someone thinks you could do to be faster (that is legal).
Tonight's run was like Jimmy's felt better at the end then beginning - sucked it up and did the 30 min.-
Hit all the numbers for the T, W, Th. WOs. I do like running 5 days a week. It's also nice to start to see the benefit from the previous weeks. Same pace / power, a little lower HR for each interval from last week. I'm hoping the snow will hold off on Sunday morning so I can get the long run in outside. If it snows, I may do the work on the mill and do some easy running in the new snow, that's a nice experience.
Overall 7 mi @ 6:45 pace although the elapsed time was 1:42 because of the hour-long coaching session where I only covered 2.25 miles.
http://connect.garmin.com/activity/680782494
Made up yesterday's easy brick run this afternoon (short day at work), and it felt great. Z1 usually does though!
http://home.trainingpeaks.com/athlete/workout/7C6DJXZMD42GJQQWOKVRZCFXGE
Even got to the pool for about an hour. The swim endurance sure fades fast....but it returns pretty fast too!
After a tough bike, I did the run as a brick. I thought for sure I would be walking a portion...much to my surprise I felt great!
35 min run at MP and HMP. Then 6 x 30 strides
i swap saturday and sunday to get the freshest crack at the long run. after a 30min bike warmup i ran 80min with 2miz3, 1 mi z1 and 2x1mi z4. For extra credit i put together another mile of z2 at the end but boy did it hurt. after adjusting for grade, it looks like i overshot here and there. I would really like to get better at using "feel" to adjust for hills. Right now it appears that i attack to much on inclines and take it too easy downhill.
http://tpks.ws/J3ks
10K race today, over same course as my 5K 1-1-15. VDOT calculator says I should do 44:56 based on my 21:40 5K. So I run ...44:56.
I'm quite pleased with this. I think I paced it perfectly. A local nemesis, who has been beating me @ 5Ks by 30s routinely for 10+ years, and who I *sometimes* beat in HM, went out 30s faster than me on this out n back course. I ended up 40 s ahead of him at the finish. "Well, I thought I could do 7:00 min miles, and I did that for the first half, but could;t hold it" The guy;s been running for decades, you think he'd have learned something about pacing after all this time. I basically did 7:15s the whole way, accounting for hills, with a 6:50 thrown in the last 0.2 mi.