@Robert - Great work on the v-dot bump, especially after the bike yesterday!
Got my run in as planned on the TM today. 3 miles at TRP actually felt like 3 miles at TRP (not harder as it has), even running ~15 s/mile faster than calculated TRP. 2 x 1 Z4 at my Z4 HR and nearly my Z5 speed; definitely took my rest intervals around those. Finished with 3 miles around or a little faster than Z2. Total of 8.4 miles in 84 minutes, and I don't feel completely wiped after, which is an improvement. Continuing to see small gains from the OS!
@Robert, that is a great vdot bump, especially when it is already that high! Plus you did a 5K warmup, before the race. Wow.
Got my long run done this morning, and hit the Z4 paces for the 2 x 1, and even held serve with the Z2 for the last 27 minutes to fill out the 75 min run. Right knee is still hanging in there, but does bark back a little on the downhill sections. Hoping I can stay out of run jail! That would blow up the run side of the OS for sure.
@Derek - Awesome "magic" on those last 2 miles. 4th and a 1 pt Vdot to boot.
@Mike - Nice working your way back to a 50 Vdot and climbing.
@Bill - Keep posting along and nice work on increasing the TRP pace up. I would say Sunday's run gains are hardly small. Z4 HR at Z5 pace. I'd call that pretty big in my book.
@Ashton - A 3 pt Vdot bump and a PR to go along with it. Some serious work there. Gotta love those first runs at the new paces.
@David - I hear ya on the 5k pace carrying over to longer races. The run durability factored into the OS will definitely help here.
@Ed - Good call on giving the knee a break. Nice mixing the week up so that you can get everything in. Including some extra goodies on Thanksgiving. Hard work put in on Sunday's run, but watch that knee so early in the OS.
@Mark - That is one thing that seems different this year. I remember doing 3x1 repeats by now.
@Robert - Awesome work following Saturdays FTP intervals.
I put in some serious family time and worked on my SAU quotient. It was a rough week and I missed two brick runs due kiddos waking up way earlier than they usually do. Got up early and completed Sunday's run at the local HS track with a headlamp on. Wonderful sunrise to go along with it. Finishing off the week with a track run really puts the week's work in perspective. For me, the runs throughout the week feel just plain hard. All of the elevation gains/losses, pot holes, wind etc of running through the industrial where I work, or the mental tediousness of the TM make holding pace just difficult. The track eliminates most of those issues, with the wind even cooperating today. I usually have to walk or stop for a bit after completing z4 work, but today I just held TRP pace or better after both intervals. Good feedback that the weeks's work is moving the needle forward.
75' for 9.5 miles 7 miles @ TRP (-30") 2 miles @ Z4 (-20" or Z5) .5 mile final push at Z3
Comments
Got my run in as planned on the TM today. 3 miles at TRP actually felt like 3 miles at TRP (not harder as it has), even running ~15 s/mile faster than calculated TRP. 2 x 1 Z4 at my Z4 HR and nearly my Z5 speed; definitely took my rest intervals around those. Finished with 3 miles around or a little faster than Z2. Total of 8.4 miles in 84 minutes, and I don't feel completely wiped after, which is an improvement. Continuing to see small gains from the OS!
@Robert, that is a great vdot bump, especially when it is already that high! Plus you did a 5K warmup, before the race. Wow.
Got my long run done this morning, and hit the Z4 paces for the 2 x 1, and even held serve with the Z2 for the last 27 minutes to fill out the 75 min run. Right knee is still hanging in there, but does bark back a little on the downhill sections. Hoping I can stay out of run jail! That would blow up the run side of the OS for sure.
@Mike - Nice working your way back to a 50 Vdot and climbing.
@Bill - Keep posting along and nice work on increasing the TRP pace up. I would say Sunday's run gains are hardly small. Z4 HR at Z5 pace. I'd call that pretty big in my book.
@Josh - PR's came in strong this week. Awesome.
@Ashton - A 3 pt Vdot bump and a PR to go along with it. Some serious work there. Gotta love those first runs at the new paces.
@David - I hear ya on the 5k pace carrying over to longer races. The run durability factored into the OS will definitely help here.
@Ed - Good call on giving the knee a break. Nice mixing the week up so that you can get everything in. Including some extra goodies on Thanksgiving. Hard work put in on Sunday's run, but watch that knee so early in the OS.
@Mark - That is one thing that seems different this year. I remember doing 3x1 repeats by now.
@Robert - Awesome work following Saturdays FTP intervals.
I put in some serious family time and worked on my SAU quotient. It was a rough week and I missed two brick runs due kiddos waking up way earlier than they usually do.
Got up early and completed Sunday's run at the local HS track with a headlamp on. Wonderful sunrise to go along with it. Finishing off the week with a track run really puts the week's work in perspective. For me, the runs throughout the week feel just plain hard. All of the elevation gains/losses, pot holes, wind etc of running through the industrial where I work, or the mental tediousness of the TM make holding pace just difficult. The track eliminates most of those issues, with the wind even cooperating today. I usually have to walk or stop for a bit after completing z4 work, but today I just held TRP pace or better after both intervals. Good feedback that the weeks's work is moving the needle forward.
75' for 9.5 miles
7 miles @ TRP (-30")
2 miles @ Z4 (-20" or Z5)
.5 mile final push at Z3