2015 Jan OS Week 7 Run Thread
Don't look at where we've come from. Don't look at how far we have to go. Take this week one workout at a time.
Lace 'em up and get to work! Take care of the business at hand.
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Don't look at where we've come from. Don't look at how far we have to go. Take this week one workout at a time.
Lace 'em up and get to work! Take care of the business at hand.
Comments
2.25, no pain. Was actually kind of fun to run this morning.
Legs were heavy. But, history tells me that is why this run is so important. If I'm to have any chance on the Wednesday run, I have to grind thru this one.
Treadmill, 1.5%
35' zn1, good cadence. Had to consciously think about picking them up and putting them down.
then 3x strides and that helped loosen them up a good bit.C ya!
25' with a little more running than usual and I can feel the foot a little. I need to remember that week 8+ is where I want to start running more and walking is still okay.
1.5mi intervals.
One workout at a time.
Time for some serious SAU's on the beqch.
My run....
Treadmill, 1.5%, mid afternoon, did good with the quantity and quality of the days cals.
Legs starting to feel some cumulative fatigue
So, was extra purposeful on the warmup.
2mi of varying paces with 3x strides at the end
2x 1.5mi (2.5') @ TP 7:18s
Then 14' of zn2 8:00s.
7mi total in 1hr
Day 15 of 28 straight is in the books today. I ran 2.5 outdoors off the bike (after the long process of the many layers!) and felt good, and today ran 6 on the mill at LTF. Trying to take all the form tips (thanks Betsy!) here to my easier paced runs I am doing this run block. My legs are feeling surprisingly good and I'm sure it's due to no threshold fatigue adding up like you all have going on at this point, and the run mechanics classes I've been attending. Doing all the small muscle/core work seems to be adding up. Win.
Once I got going with the 3X1 tonight it wasn't terrible. Can feel that deep fatigue in the legs but was able to hit my numbers. Icing my heel after every run is very much helping manage and basically keep me pain free!
Once I got going with the 3X1 tonight it wasn't terrible. Can feel that deep fatigue in the legs but was able to hit my numbers. Icing my heel after every run is very much helping manage and basically keep me pain free!
Once I got going with the 3X1 tonight it wasn't terrible. Can feel that deep fatigue in the legs but was able to hit my numbers. Icing my heel after every run is very much helping manage and basically keep me pain free!
6.8 mi in an hour. 2 x 1 mi, 2 x 1/2 mi in 7:34/22/13/07.
Only had 45' this am so cut the warmup to 5'
Then got the 3x1mi in:
9:05 (+10s, still not warmed up), 8:47, 8:34 (z5!)
52' for 6.28 miles
1.5 mi w/u
3x1mi(2')@ Z4 (7:42) 7.34 (damn headwind), 7:23 (nice tailwind), 7:27 (crosswind)
1 mi@Z3
.6 mi@ Z4
To maximize my time, I cut the rest from 4' to 2' and cooked it a bit at the end. For the last 1.6 miles, I kept thinking of the White Rabbit..I'm late! I'm late! I'm late!
Heavy, heavy legs. hard to turn them over.
treadmill, 1.5% warmup over 10', then
10x 2' (1') with zn2 pacing and 3%incline.
ugg.
I know we're not supposed to rest heading into the testing days, but, dang, I'd sure like to.
I did not do the 3x1 last night. Bad nights' sleep the night prior and for some strange reason I was dizzy last night. I have no idea why. I did nothing unusual. Went to be early and felt much better today. Got the 3x1 done and felt good. Ran by RPE and all three came in at Z5 pace, which is what has been the case pretty much every run lately. I still can't wrap my head around how running Z4 miles (2 or 3mile repeats) at a pace that is significantly slower than the pace I'll need to hold for a 5K will make me run a faster 5K. I know...I know....that's what is supposed to work and what the smart running folks say to do....but mentally, it just makes no sense and does not instill confidence in my mind that I am going to be able to run a faster 5k (3 mile "repeats" with no rest). Just doesn't make sense. I will continue to drink the koolaid though and run till I puke next week.
http://home.trainingpeaks.com/athlete/workout/3Q32XFOQYSO7HF5I4P5JWVS2BI
@ Jeff ... couple of points, from the way I see it. First, while you will be testing @ the 5K distance, you are NOT training to do your fastest possible 5K. You are training to prepare yourself to train for an HIM or IM a bit later in the year. So look at the value of OS workouts from that perspective. Second, if you are doing the strides regularly, you are "teaching" your neuromuscular units how to fire fast enough to run @ a 5K pace. The mile intervals, and other, slower runs, are providing the muscular endurance to carry that "speed" over the 20 minutes or so of your 5K.
Today I'm going to a different LTF gym just to mix it up!
Second day this week the kids school was cancelled due to cold temps. Ugh. My "little" one is 17, so he of course drove over to his buddy's for a sleep over.
Hit all runs/zones this week.
How do you guys plan the pace for your 5k test. I start with my Z4 pace and speed up depending on how I feel. I'm curious how other ENers do it. Happy testing.