Great seeing all the results and improvements. I decided not to test for several reasons but mainly because I'm very comfortable with my run fitness and feel I'm +/- 1 point of my 52 Vdot. I'm coming off a banner running year with PRs in the 5K to marathon. I'm planning to run a 10 miler or half marathon at then end of OS. So, for the last three days I ran 8, 6.75, and 6.4 miles at a Z1 to TRP pace and planning another 6 miles Saturday and then Sunday's long run. Happy running!
Well, today I say good-bye to OS running. I dropped a 45# barbell weight on my right great toe this morning, breaking the two phalanges. I'll see my podiatrist soon (he's a runner, and operated on my other foot 10 years ago) to get his advice on how to return to running, but for now, it'll be biking (bike shoes have an inflexible sole, almost like a cast!), swimming, and core/weight training.
Well, today I say good-bye to OS running. I dropped a 45# barbell weight on my right great toe this morning, breaking the two phalanges. I'll see my podiatrist soon (he's a runner, and operated on my other foot 10 years ago) to get his advice on how to return to running, but for now, it'll be biking (bike shoes have an inflexible sole, almost like a cast!), swimming, and core/weight training.
I was supposed to ride today at my LBS computrainer lab early at 7 with my peeps. Imagine my surprise when I realized I had not booked a slot due to the fact that I THOUGHT I'd be in FL in January when I filled out my schedule. So, I did my long run today on the treadmill while everyone else was riding. It was snaptastic. Ended up doing 3x1 TH miles (missed one earlier in the week due to time) and each was a lil faster than the one before. Managed 9 miles today, which is good since I have a half on 3/20!
I'm off to NYC in the am, so I'll hop on the bike early before flying since I will have to miss Tuesday...again.
Waited until Saturday to do my Run Test after a very good bike test on Tuesday but then some travel and trouble at work that required my full attention during the last 48-72 hours
Details today were that after an 8 min mile warm up I started and was able to do 21:14 that is not bad for me at 6000 ft altitude (my best ever was barely below 19 min). The run got slower as miles went through at 6:21, 6:58 and 7:13 (some correlation with the elevation gain and loss in each one of them but also getting progressively tired
It was the first time in this course so I cannot compare apples to apples but feel that I am in a much better form than last test that was 1 minute more than today
My goal is to get as close as possible to 20 mins by the end of the OS!
Run a couple more miles to cool down to total 6 miles and about 48 minutes total
@Gonzalo / Mark L. - solid testing and great results / strong!
@Al - can't imagine how much that hurt man! It hurt me when I read it in the post......fast healing......
OK, FWIW, last Sunday I ran 10.5 with a 10X400 at Z5/IP and, in that run I slightly strained/injured my left leg just behind my knee. I have been training through it all week, hitting the run volume, listening to my body and making sure it does not get worse. Looks like it is going to hold up if I am careful and come around with time but it is painful when I lay down and extend it, when I walk and at the beginning of each run until it warms up a bit.
35 miles so far this week with a long run left for today BUT, sitting at a -32 TSB after what I did to myself this week and lower back is tight, so, I have no goals or agenda today other than just going out for a while. Let's face it, its week 12, this week the gloves came off - 1,147 TSS from Monday through Sat so far. Now, the goal is to stay in tact today and not do something stupid to cause injury.
@SS, smart call on taking it easy today and with Monday's rest/recovery, your knee will have time to get better.
Saturday's brick run went very well...one of my better runs and it didn't feel like I came off a 2 hour trainer ride. Today's long run took some focus after the 3x1 mile intervals, which I did a little too fast. I can tell RPE for these intervals has gotten lower and pace faster over the past few weeks. Ended up doing 12.4 miles in 93 mins. https://www.strava.com/activities/504579267
Sunday run done this morning. Pacing on all segments good, focused on making sure the Zn 2 time is Zn 2. Sometimes I get a little lazy and let the pace on that segment slow down. 8.2 mi. total.
Run test done! Waited for a Sunday race... so much "easier" with company! Kept same VDOT - 41 - as last year, this time (last time I tested... ) Have I said how much I hate testing?? But I really do get how important it is! Very happy with results, as I didn't really know what to expect, considering my erratic start to the year! Pacing could have been a little better, although we did start on a downhill and ended on a slight uphill, so made it doubly hard to nail. mile 1 - 7:34 / HR 157, 2 - 7:30 / 169, 3 - 7:49 / 169, final .1 - 7:21 / 169 = 23:34... and an AG2 for the 120-139 age group! ... it was a Couples Relay, and I had a speedy 66 yr old partner!
Busy weekend so my Saturday run was just the Z2/Z3 run of 30 min. since I did the saturday workout on Friday. Felt good on it and the miles at 6:30 down to 6:20 felt pretty manageable without getting out of breath like normal.
today got in the long run (90min.) with the prescribed 2X1 mile at Z4(6:15) and then held on to Z2 (6:45) pretty close and ended up with 13.1 miles in the 90 minutes. Kinda crazy to think that the test week (low mile week) I still had 30 miles of running but compared to the last few weeks of 45 to 50 miles it felt like a nice little break on mileage.
It's so awesome to read everyones struggles and accomplishments as they go through the weeks and keeps us all motivated to keep going.
8.5 mile run this am. Stupid LSP with HR below 126 and then 3x1mi: first z5 ( based on paces from my test, but the pace I had been running for most of my z4 efforts prior) then second and third 10s over which felt like I was struggling to keep the pace I wanted. Late night and weather warming up are my excuses today
8.5 mile run this am. Stupid LSP with HR below 126 and then 3x1mi: first z5 ( based on paces from my test, but the pace I had been running for most of my z4 efforts prior) then second and third 10s over which felt like I was struggling to keep the pace I wanted. Late night and weather warming up are my excuses today
Just checking in from Florida??! No laptop so will catch up tomorrow evening! Great great great running and awesome test results this week! Been reading all ur posts and so amazed at the incredible talent in this group!! I took an easy week, ran 6 miles yesterday with 2 fast ones! Nice to run in shorts and a tee shirt:-)
Good run week, except for a bit of disappointment with my test (only took off 11 seconds). Today's long run with 2xZ4- first 3 miles at TRP, first mile repeat right at Z4, second was a few seconds from Z5! And last 2.5 were Z2 for a total of 8. Yesterday's 3 miles were Z2.5 and felt really good. Friday was a slow recovery run after Thurday's test.
Another week of 7 days running- 22.6 miles. 60+ day run streak.
I have a 15K race next weekend, so will take it easy this week and hack as needed.
Long Run done a few hours after the 90 min Sat bike. 10 miles in 83 min averaging 8:22 per mile https://connect.garmin.com/activity/1067844489 This week only 2 runs for a total of 16.1 miles as I delayed the test until Saturday and did not want to run before doing it Good to not have run 30+miles this week and give the legs some rest, in any case, I have done 132 miles running in the last 30 days and feel good about it On to week 9 !
Well, it's Monday evening already and I returned from sunny Florida today:-( It was nice to run down there in just shorts and a tee! I'm just taking a little review of the end of Week 8:-)
@ Leslie - Don't beat yourself up, Chica! 11 seconds is 11 seconds:-) Sounds like you have that HR thing under control really good now! ALSO - don't you think that running 60 days in a row just "might" have something to do with your test? LOL Also, your Sunday run looked pretty awesome to me! Hitting and/or exceeding the zones? And still with no days off?!
@ Scott - Did you not take a rest day between the bike test and the run test??? "Mama said they'rd be days like this...". You'll be just fine. Good idea sticking to the zones. I saved myself the trouble of a really shitty run test and just didn't do it:-) Using my old zones.
@ Mark L - Congratulations on the new Granddaughter AND the new vDot!!! Although, having experience in both - the baby wins HANDS DOWN! LOL Nice job focusing on your zones Sunday too!
@ Derrek - Smart man. I wouldn't retest either if I had a 52 vDot! :-) Nice getting all of those miles in! geez... That was some run you did on Sunday! Those fast miles were very speedy:-) RPE lower + pace faster = #workworks!
@ Al - Oi Vei!!! What are you doing to yourself???? So sorry about the broken toes. Oh well - this, too, shall pass... I'm sure you will find many ways to work your butt off (don't literally)! Meanwhile, please be careful??
@ Trish - SNAPTASTIC! I love it:-) Soooo glad you had that run. I need one of those soon!
@ Gonzalo - Nice test!! One minute on a run test is HUGE! It seems all that running in hills and altitude is definitely working:-) Also, very consistent long run on Saturday! Although it seems that your heart rate monitor was a bit erratic in the beginning:-) LOL Smart to give those legs an occasional rest!
@ SS - Lots of great runs going last week, but PLEASE, PLEASE be careful with your leg, back, etc. I know you are smart but let's not do anything to mess with the amazing gains you have made!
@ Julie - Dang, girl - you are speedy! Nice 5K you did there. I was so confused about the AG2 win until I finished the rest of the post! LOL Oh - and I hate testing too:-)
@ Trent - nice weekend of running! (even if you DID go over the 13 miles on Sunday AGAIN). LOL. Too bad there aren't a bunch of half marathons around that you could do! You'd be collecting a LOT of hardware:-)
@ Betsy - no excuses necessary! Sounds like a great Sunday run to me:-) Funny, I do the same thing - run my Z4 intervals at Z5 because that is how I "used" to run them! Then we feel bad if we don't hit our "real" Z4! LOL
Okay - that's a wrap! Nice end to the testing week. Onward we go (run)...
Comments
Well, today I say good-bye to OS running. I dropped a 45# barbell weight on my right great toe this morning, breaking the two phalanges. I'll see my podiatrist soon (he's a runner, and operated on my other foot 10 years ago) to get his advice on how to return to running, but for now, it'll be biking (bike shoes have an inflexible sole, almost like a cast!), swimming, and core/weight training.
BOOOO! Sorry to hear Al! Heal up quick!
I'm off to NYC in the am, so I'll hop on the bike early before flying since I will have to miss Tuesday...again.
Happy long run tomorrow all!
Waited until Saturday to do my Run Test after a very good bike test on Tuesday but then some travel and trouble at work that required my full attention during the last 48-72 hours
Details today were that after an 8 min mile warm up I started and was able to do 21:14 that is not bad for me at 6000 ft altitude (my best ever was barely below 19 min). The run got slower as miles went through at 6:21, 6:58 and 7:13 (some correlation with the elevation gain and loss in each one of them but also getting progressively tired
It was the first time in this course so I cannot compare apples to apples but feel that I am in a much better form than last test that was 1 minute more than today
My goal is to get as close as possible to 20 mins by the end of the OS!
Run a couple more miles to cool down to total 6 miles and about 48 minutes total
link---> https://connect.garmin.com/activity/1066098420
@Gonzalo / Mark L. - solid testing and great results / strong!
@Al - can't imagine how much that hurt man! It hurt me when I read it in the post......fast healing......
OK, FWIW, last Sunday I ran 10.5 with a 10X400 at Z5/IP and, in that run I slightly strained/injured my left leg just behind my knee. I have been training through it all week, hitting the run volume, listening to my body and making sure it does not get worse. Looks like it is going to hold up if I am careful and come around with time but it is painful when I lay down and extend it, when I walk and at the beginning of each run until it warms up a bit.
Thursday afternoon run: https://www.strava.com/activities/502307560
Friday run: https://www.strava.com/activities/503034946
Saturday run: https://www.strava.com/activities/503885695
35 miles so far this week with a long run left for today BUT, sitting at a -32 TSB after what I did to myself this week and lower back is tight, so, I have no goals or agenda today other than just going out for a while. Let's face it, its week 12, this week the gloves came off - 1,147 TSS from Monday through Sat so far. Now, the goal is to stay in tact today and not do something stupid to cause injury.
Happy Sunday all!
SS
Saturday's brick run went very well...one of my better runs and it didn't feel like I came off a 2 hour trainer ride. Today's long run took some focus after the 3x1 mile intervals, which I did a little too fast. I can tell RPE for these intervals has gotten lower and pace faster over the past few weeks. Ended up doing 12.4 miles in 93 mins.
https://www.strava.com/activities/504579267
Run test done! Waited for a Sunday race... so much "easier" with company! Kept same VDOT - 41 - as last year, this time (last time I tested...
) Have I said how much I hate testing?? But I really do get how important it is! Very happy with results, as I didn't really know what to expect, considering my erratic start to the year! Pacing could have been a little better, although we did start on a downhill and ended on a slight uphill, so made it doubly hard to nail. mile 1 - 7:34 / HR 157, 2 - 7:30 / 169, 3 - 7:49 / 169, final .1 - 7:21 / 169 = 23:34... and an AG2 for the 120-139 age group! ... it was a Couples Relay, and I had a speedy 66 yr old partner!
today got in the long run (90min.) with the prescribed 2X1 mile at Z4(6:15) and then held on to Z2 (6:45) pretty close and ended up with 13.1 miles in the 90 minutes. Kinda crazy to think that the test week (low mile week) I still had 30 miles of running but compared to the last few weeks of 45 to 50 miles it felt like a nice little break on mileage.
It's so awesome to read everyones struggles and accomplishments as they go through the weeks and keeps us all motivated to keep going.
8.5 mile run this am. Stupid LSP with HR below 126 and then 3x1mi: first z5 ( based on paces from my test, but the pace I had been running for most of my z4 efforts prior) then second and third 10s over which felt like I was struggling to keep the pace I wanted. Late night and weather warming up are my excuses today
8.5 mile run this am. Stupid LSP with HR below 126 and then 3x1mi: first z5 ( based on paces from my test, but the pace I had been running for most of my z4 efforts prior) then second and third 10s over which felt like I was struggling to keep the pace I wanted. Late night and weather warming up are my excuses today
Good run week, except for a bit of disappointment with my test (only took off 11 seconds). Today's long run with 2xZ4- first 3 miles at TRP, first mile repeat right at Z4, second was a few seconds from Z5! And last 2.5 were Z2 for a total of 8. Yesterday's 3 miles were Z2.5 and felt really good. Friday was a slow recovery run after Thurday's test.
Another week of 7 days running- 22.6 miles. 60+ day run streak.
I have a 15K race next weekend, so will take it easy this week and hack as needed.
https://connect.garmin.com/activity/1067844489
This week only 2 runs for a total of 16.1 miles as I delayed the test until Saturday and did not want to run before doing it
Good to not have run 30+miles this week and give the legs some rest, in any case, I have done 132 miles running in the last 30 days and feel good about it
On to week 9 !
@ Leslie - Don't beat yourself up, Chica! 11 seconds is 11 seconds:-) Sounds like you have that HR thing under control really good now! ALSO - don't you think that running 60 days in a row just "might" have something to do with your test? LOL Also, your Sunday run looked pretty awesome to me! Hitting and/or exceeding the zones? And still with no days off?!
@ Scott - Did you not take a rest day between the bike test and the run test??? "Mama said they'rd be days like this...". You'll be just fine. Good idea sticking to the zones. I saved myself the trouble of a really shitty run test and just didn't do it:-) Using my old zones.
@ Mark L - Congratulations on the new Granddaughter AND the new vDot!!! Although, having experience in both - the baby wins HANDS DOWN! LOL Nice job focusing on your zones Sunday too!
@ Derrek - Smart man. I wouldn't retest either if I had a 52 vDot! :-) Nice getting all of those miles in! geez... That was some run you did on Sunday! Those fast miles were very speedy:-) RPE lower + pace faster = #workworks!
@ Al - Oi Vei!!! What are you doing to yourself???? So sorry about the broken toes. Oh well - this, too, shall pass... I'm sure you will find many ways to work your butt off (don't literally)! Meanwhile, please be careful??
@ Trish - SNAPTASTIC! I love it:-) Soooo glad you had that run. I need one of those soon!
@ Gonzalo - Nice test!! One minute on a run test is HUGE! It seems all that running in hills and altitude is definitely working:-) Also, very consistent long run on Saturday! Although it seems that your heart rate monitor was a bit erratic in the beginning:-) LOL Smart to give those legs an occasional rest!
@ SS - Lots of great runs going last week, but PLEASE, PLEASE be careful with your leg, back, etc. I know you are smart but let's not do anything to mess with the amazing gains you have made!
@ Julie - Dang, girl - you are speedy! Nice 5K you did there. I was so confused about the AG2 win until I finished the rest of the post! LOL Oh - and I hate testing too:-)
@ Trent - nice weekend of running! (even if you DID go over the 13 miles on Sunday AGAIN). LOL. Too bad there aren't a bunch of half marathons around that you could do! You'd be collecting a LOT of hardware:-)
@ Betsy - no excuses necessary! Sounds like a great Sunday run to me:-) Funny, I do the same thing - run my Z4 intervals at Z5 because that is how I "used" to run them! Then we feel bad if we don't hit our "real" Z4! LOL
Okay - that's a wrap! Nice end to the testing week. Onward we go (run)...