Still recovering from my calf injury so just stayed easy for the 1-hour run today. Longest run in 4-months. Calf a little sore, but no issues. Much rolling and stretching before and after. Week one in the books.
Got my test done on Tuesday. The only thing I hate worse than run testing...is bike testing. I'm about 2 minutes slower than last year. My Sunday long run went OK- was able to hold all my zones until the last two miles of my 8 mile run- was about 20 seconds slower than my Z2 goal. But I hit my Z4s, so yay!
Sunday run was awesome!!! I love running in the fall. I hit my two miles at Z4. Did ok the other 4 miles. Only did a total of 6 miles... did some planks after to help the core
I delayed doing my test until today because I was already signed up for a 10K race and didn't want two hard efforts in one week. It was a great day for a race with sunshine and temps in the mid-50. I had a very good race and ran a PR by 1:49 with a time of 40:27, which was good enough for 2nd in my age group. As I suspected my VDOT is the same. Splits: Mile 1 - 6:27 Mile 2 - 6:22 Mile 3 - 6:27 Mile 4 - 6:24 Mile 5 - 6:38 Mile 5 - 6:27 Mile .2 - 6:25
Got my run done today on the TM (so that I could watch the Chiefs play). Based on my new paces from my test, I seem to have done pretty well. LRP was fairly easy, and the Z4 time felt like Z4 time. We'll see how things feel tomorrow!
Modifying the run plan right now to ease back into running, but got 5 miles in tonight! Number one goal for me with running is consistency right now, trying not to stress that I haven't been this slow in years. I also have apparently forgotten how to dress for runs... long pants would have been a good idea- brrr! Great work everyone, keep it up into week 2!
Awesome work by everyone today. I'll have to make this one short as today as it'stands two days of family time at The Great Wolf Lodge for me.
It was a rough day on TMs today. Daylight savings through a monky wrench in today's wko. Kids up early so mill wko in the garage. Footpod and TM didn't agree on pacing and I ended up blowing up after 2 miles.
Kids to bed and slipped out to the hotel gym. TM was so off of calibration and so was my footpod. Knocked out 60' and 7 miles. 5 around TRP. 2 somewhere between a 6:15-7:15 pace.
It really sucked. Thought off all the work you all put in to keep me on track and finish.
I delayed doing my test until today because I was already signed up for a 10K race and didn't want two hard efforts in one week. It was a great day for a race with sunshine and temps in the mid-50. I had a very good race and ran a PR by 1:49 with a time of 40:27, which was good enough for 2nd in my age group. As I suspected my VDOT is the same.
Splits:
Mile 1 - 6:27
Mile 2 - 6:22
Mile 3 - 6:27
Mile 4 - 6:24
Mile 5 - 6:38
Mile 5 - 6:27
Mile .2 - 6:25
This is crazy fast Derrek. Nice job. I'm doing my first 10k race on Thanksgiving and I'm curious what your race plan was for this?Looks like you just set your pace for 6:25 and hit cruise control...
@Ashton, I actually didn't have a race plan, which is unusual for me. I had no idea what pace I was capable of holding for 6.2 miles. My last 10K was in 2013 during the OS so I knew my paces. Leading up to this race, I just recovered from IMChoo (09/25) and had not done any Z4/5 work since before the IM. Over the past 2-3 weeks, I was running 3-5x a week at Z1 to Z3 paces. My goal was to run by feel and finish with an empty tank. I ran by feel and only looked at my mile splits to equate how I felt with each mile. After the 3rd mile, I figured I either went out too fast (like it was a 5K) and would start slowing down or I had a chance of breaking 20 mins. I decided to push my effort up by chasing down runners ahead of me all the while expecting to eventually slow down, but I was able to maintain through the finish. I attribute this outcome to building a huge endurance engine with S/B/R training for an IM. Now I'm wondering what I can do after 14 weeks of OS workouts. Good luck with your 10K. My typical race plan is run the first mile 10-15 secs slower than goal pace, then hit goal pace for mile 2 and run ~5" or > faster than goal pace for miles 3-5 and best effort the last 1.2 miles.
Comments
My time: 24:02 for a VDot of 40. Within a second of where I exited the OS last spring.
Splits:
Mile 1 - 6:27
Mile 2 - 6:22
Mile 3 - 6:27
Mile 4 - 6:24
Mile 5 - 6:38
Mile 5 - 6:27
Mile .2 - 6:25
Great work all this week!
Mile 1: 10:34
Mile 2: 10:25
Mile 3: 10:39
Mile .01: 0:51
vdot: 28
Average HR: 147
It was a rough day on TMs today. Daylight savings through a monky wrench in today's wko. Kids up early so mill wko in the garage. Footpod and TM didn't agree on pacing and I ended up blowing up after 2 miles.
Kids to bed and slipped out to the hotel gym. TM was so off of calibration and so was my footpod. Knocked out 60' and 7 miles. 5 around TRP. 2 somewhere between a 6:15-7:15 pace.
It really sucked. Thought off all the work you all put in to keep me on track and finish.
This is crazy fast Derrek. Nice job. I'm doing my first 10k race on Thanksgiving and I'm curious what your race plan was for this? Looks like you just set your pace for 6:25 and hit cruise control...