2015 Jan OS Week 10 Run Thread
Quit counting.
One workout at a time.
Listen to this Coach's Notes for Extending the Long Run and Pick a Half Mary
Don't know about you guys, but things are changing around here. Transitioning to the outside for many of these runs. Awesome! Does change the way I go about running any mile that isn't a main set mile. Too hilly for me to chase perfect numbers on every mile. Gotta keep the priority miles front & center. I'll save the PR efforts for testing and race days, thank you very much.
Also, things will start warming up now. Combine that with longer long days and it's imperative that we hydrate aggressively, with purpose, if we're going to bounce back quickly for the next workout.
Practice, rehearse.
If all of this is important enough for you to be here, then do it right.
Remember...where ever you go, there you are.
Comments
legs felt good today.
@jimmy- good luck tomorrow. I know what you mean. I feel that the Tuesday run often feels like crud. In my mind, it's purpose is to 'wake' the legs up for Wednesday. I remind myself of this when I want to bail on the Tuesday run. I think the feel of the Wednesday run is very dependent on that cruddy Tuesday.
logistics with work meant hitting the treadmill early. 1.5%
2mi warmup @ zn1 building to zn2
Then 7x 400m (400m recovery with zn1) @ zn 5 pacing.
400m cooldown
Legs felt strong enough, never felt like I was in trouble with finishing or injury.
Today is my long day at work so it's a mental boost to have the priority workout completed before the daily grind.
Will do some swim drills later if the opportunity arises.
Good luck to all of you!
25' Tuesday and today. I still don't feel 100% as far as energy level goes but will keep fighting through.
I notice the forums are slowing down as we get deeper in to the OS. Keep posting even the hard/bad workouts as the accumulated fatigue builds.
8 total miles
7x400m 6:08-6:28
Today I warmed up for one mile then I would do my Z5 and settle in @z3 for the remainder of that mile. I did that 7 times. Am I spacing the Z5 work too far apart? So I was taking about 4 mins between the Z5 sets. I was wondering how others approached it.
I must have neglected to hit Submit a couple hours ago, so here's an abridged version of what I wrote earlier ... +1 on what Emily said. I do those intervals on a track - warm up by running 1-2 miles from home to the track, then, after each interval, I walk for about 45-5 seconds or until my HR gets down to the bottom of Z1, then job another 100-150 meters trying to stay mid-high Z1, which is 100-118 for me.
Coaches' notes on this workout say something like "Walk or jog until you are fully recovered" - for me, that;s usually an equal time thing, like 1:35-40 for the recovery.
What you are trying to do would burn me out after one workout - I would be shot for the remainder of the week's runs if I tried to do 5+ miles @ HMP, throwing in a 95 sec Z5 effort every 5 minutes to so.
@ Gordon- I've noticed the same. I think a few things have to be considered. First, the novelty has long since worn off and many are using what little time & energy they have available to knock out the workouts and then life calls everyone back into action. By now, it's a grind. Second, maybe a few are transitioning into other builds for a race.
@ Travis - that's strong work, for sure! z3 to recover from the shorter VO2 efforts is a Should I Do This Just Because I Can Do This kind of thing. My personal opinion is to do the short hard bursts and give yourself short purposeful recoveries. I'm not sure if zn3 for 3/4mi qualifies. But, that's just my 2 cents. If you're that strong and can handle it, who am I to say. Just remember that there is purpose to the variability, going to short hard efforts vs longer TP efforts. Don't get bogged down in the middle. Again, this is coming from a very hard working but average runner.
Heel is still feeling good.
Am finally back "on schedule" after moving things around over the past week and a half due to work/travel etc.....Did not get quite as warmed up as normal and as a result the first 2 VO2 intervals did not get where I needed HR wise. So cut down the recovery as opposed to increasing pace and executed the next 6 (threw out the first two) as prescribed. Then got 20 min or so of zone 2 time so on to Thursday,
I slept in this am and after work, starting feeling better. I went for it after sundown-high was 86 today.
And I was surprised how well the run went:
Usual -1.5 mi WU, including a .15 z5(I miscalculated distance in my first 400)
6x 400 all at z5 or a few sec faster
1mi@z3
As for how I do this wko, it's very similar to Al-I walk for 30-60s until HR down then jog until my garmin has a round number to calculate my next .25 mile on
I did a 45'spin mon that has to count for both sat/tues. I had a metabolic test yesterday at 10am(Sebohar protocol) and couldn't train before and worked too late to get the spin in last night. But did 4mi on treadmill so got that in yesterday.
Raw data showed I'm a good fat burner until I hit z4-I will tell more when I get the full report
I did a 2x 20' FTP work right before and went out for a brick run that was going to get enough climbing for me.
I went with a steady, low RPE, lower HR, controlled run. Other than mile 4 which had more ups than anything else, all 6.2 miles were neg splits. And mile 4 was close. But, despite that, the efforts were ez at first, building to steady pressing. Nothing aggressive.
Considering the FTP work right before, I was very pleased with how good the legs felt today. No pounding. Soft, smooth strides. No trauma.
Rest up for the weekend!
2 mile wu; 8X400; 1 mile cd
8:56
8:44
6:24
6:50 (whoops)
8:18
Felt surprisingly good. I like these wko's on treadmill as I can set pace and be consistent
10' WU
7 x 30 strides@ 3% grade, EMOM(crossfit term: every minute on the minute) at z2 pace
3x30 strides@ 3.5% EMOM, z2
4x30 strides@ 4% EMOM, z2
5'@z2, 1%
3x30 stride@z5 EMOM, 2%
2' cool down
Total: 35'
Just another 25' to report.
I've been using Ucan this out season (just to cut the sugar...ugh) so just ran with water and some chews for 1.5 hours. Loved seeing my favorite tri stomping grounds still frozen over and getting ready for spring.
The run went well despite the back to back bikes Wednesday and Thursday, 8 miles of running those days and a nice 2500yd swim last night. Hope my bike goes well tomorrow too!
Gonna ride the texas course tomorrow on the trainer.
legs were a bit sluggish but they were turning over ok. Didn't worry too much about pacing since I had some hills and tired legs. Just an steady run with a little bit of pressing the effort.
5mi in under 45'.
so you're getting slower but winning the AG. OK. Nobody likes working harder than we used to and not hitting those same paces. But, the hard work still pays off, apparently.
I have gotten in all my runs except tues brick. Yesterday was 30' right off the bike and I struggled to maintain a z2 pace throughout. My legs were heavy and ached. I noticed a little right knee twinge but didn't think much of it. By late afternoon there was a definite pain with ambulation, some crunchiness when I palpated the lateral aspect with clicking, no pain when I just raised my leg and let it extend and retract. I was hoping just a little IT inflamation not meniscus stuff. Iced a few times last night and have been applying my capsacian nuclear balm and elected to sleep in before work today. So far so good-so will try to get some run time in this evening after work if pain free
This may very well be the first week in JOS that I've actually gotten in every single run:-) Solid bricks on Tues, Thurs. and Sat., speed work on Wed. felt good. and long run today(9 miles) with the Z3 and Z4 workout. I'm feeling it today after that brick yesterday! Looking forward to an easy swim tomorrow!
rested most of today planning on running late this afternoon. logistics popped up and I ate dinner with the fam and now I'm in a situation of doing this long run with a full stomach.
I'll take it super ez out to the track before I even think about any intensity.
Warm day for a run here in SA....77 and full sun. I don't have the extreme cold to deal with in the winter. but the heat definitely took a toll on me today....or I've still got "ski legs"! Got it done though, hit the 1x2 Z3 and the 2x1 Z4, just much harder than usual. No Z2 left after that! 9.25 miles in 80'.
http://home.trainingpeaks.com/athlete/workout/YWTG2RMAYDZYA5IMLOQPLE4S4M
Hit the trails with Crosby for an easy 7-8. Both of our legs were heavy from yesterday's hour brick. I had planned getting some easy z1 miles in, but Crosby talked me in to going longer and thankfully my legs showed up around mile 4.
Finished up with 10 and got a negative split.
Compression on. Legs up. Pork tenderloin on the grill. That's how you Sunday!
Did anyone else double take the swim tomorrow? I'm looking forward to it.
3.5mi zn2 effort out to the track
2x 1mi @ TP (3') and 1x 0.5mi @ TP
3.5mi zn 2 back home.
Pretty consistent work over the roads. GAP pretty much a neg split. Effort at the track was solid across the board.
Definitely had to work through a very full stomach but I didn't hurl. #winning.