Week 2 run thread
Ditto to the bike-and-brick thread:
"OK, it's only Monday, but last week was kind of an admin disaster on posting workouts, etc., so I thought I'd go ahead and get a jump on this in advance so we have it in one place. Enjoy the rest day!"
0
Comments
Good plan.
I do agree last week was a nightmare disaster figuring out where to really post any workout.
Thks.
Total of 6.5 in a touch over 45 minutes.
Good wko today. Still trying to fit into a morning routine. Started at 0530 and ended at 0700. I guess this will be pretty much the norm for Tuesday wkos. Felt strong and hit the bike zones and the run targets. Scheduling seems to be a critical task on Monday - even though it's an off day!
Got in 5.5 miles with the main set of 2 X 1.5m @ 6:40 & 6:45 pace. A lot harder than it should have been. Did my Vdot test on Oct 3rd and have only run two or three times since but got it down on the hamster wheel @ 1% grade.
connect.garmin.com/activity/56198072
I think I need a nap after that one............
Good luck today team!
5 miles in 37:00 with 2x1.5 TP @ 6:26 and 6:33. I don't really like the 1.5's and am looking forward to the mile repeats.
Matt, that's smokin!........................
Today was a new experiment for me. Brought the little one with me to the gym as I really don't feel like pushing her in the stroller for threshold work, plus it is fairly windy. Ok so I am weak but come December, January etc there is no way I am bundling her up just so I can run. So I drop her off in the kid center and to the treadmill I go.
Treadmill @ 1%
Warm up for 15' @ 8:40
3 1/2 mile reppeats @ 7:03, 7:03, 6:58
As I am getting ready to start up the mile @ TP I get a tap on the arm asking if I had heard them calling my name over the intercom. Well of course I hadn't or I would have responded. Why are some people so dumb? Apparently Chelsea has been crying so they need me to come get her. Kind of sucked as legs were feeling pretty good. Oh well I owe you guys one @ TP that I will do as part of my brick tomorrow.
@Chris - Paterson? Hope you brought your flak jacket. You are right, all the glamour spots.
ROCKED the run intervals today! Really enjoying the shift from "long-slow" training last year to SPEED WORK this year!!
On the intermediate plan, did the following (my TP/Z4 goal is 7:53/mile):
3 x 1/2 mile (3') @ TP/Z4:
1x mile @ TP/Z4: 7:42
Intervals felt "just right". Good WORK and tired at end but still with "gas in the tank" at the end. Already looking forward to next performance test!
I noticed the heart rate is liking the intervals and during the 3 minute recovery the HR fell quickly.
Tomorrow brings a shift x 24 hours at the fire station so going to try this going to bed early and getting up way early to get my bike done before work. Nothing sucks worse than getting into the groove at work on the trainer and get an alarm. Ruins the rest of the workout.
Be safe
I did go to the vDOT attack point page to find my paces but just was wondering why it doesn't show up in the data tool....Thanks
@ George - Text book stats you put up there today! Keep that up and we will witness some great improvements coming from you this OS.
@ Carl - I have the same problem - HR zones yes, but no pace zones......I used http://www.runbayou.com/jackd.htm to derive my pace zones.......
All, quick question about run pacing.
For myself on the bike, power supercedes all. I don't worry about HR too much.
For running though, do I want to do today's Z4 run based on pace or HR?
Ideally they will be one in the same, but what in the event they don't line up?
ie, I am running a 7:50 (Z4 pace), but HR is above Z4, do I pull back pace to get HR in line?
I suppose the same goes for the desired pace, but HR too low, do I ramp up speed (i doubt this will be the case
Thanks!
Ed
Run with pace and glance at the HR. Somedays it could be much lower, somedays higher. But pace is key.
OK, I got demolished out there today.
I don't regret it at all, but yesterday, I put off my easy brick run to use as warmup for a soccer game. Well, I haven't actually played full field soccer for a few years, so I was pretty excited, but then my parent-teacher conference went on too long, and my warmup turned into two miles at HMP instead of 25 minutes easy.
And, since I have no skills whatsoever at soccer, that turned into 90 minutes of sprint-jog-run-fall-down-sprint-rest-run-etc with not all that many touches on the ball. OK, I could have played another hour, and had a bit of an advantage over the other oldsters who were fading pretty bad, but oh my goodness was I sore to start today.
When I started running, I wasn't sure I'd get any faster than 10 minute miles...oy. I knew it was going to be tough so I just went on my 3-mile loop around campus that I could do two times to get my 45 min or bail at any point if I had to.
TP, as of my last test was 6:51. For my first 1.5 mi, I intentionally took a long warmup and then started at a relatively flat, or even a little downhill part. Running (only) that fast has not seemed like so much work in a long time... took a longer rest than proscribed, but managed to hit the second one ok also.
TP 6:51
1.5 mi lap #1 6:56/mi
1.5 mi lap #2 6:47/mi
Finishing, shower, and compression socks: priceless.
http://connect.garmin.com/activity/56247853
15:00 w/u
1.5M @ 6:50 (6:49 target) (5' walk/jog recovery)
1.5M @ 6:52 (5' walk/jog recovery)
I agree with Matt that the 1.5 mile is a particularly tough distance at Z4. Makes you feel good to hit those numbers, though!
2 x 1.5 mile (4') @ TP/Z4 (7:36/mile):
7:31
7:33
Most of my run training for the past few years has been steady pace (to avoid injury). I love mixing in intervals. It definitely makes the time go faster. Although, 1.5 miles seems sooooo much further than 1 mile. It also doesn’t help that I have a bit of vacation weight from last week to get ride of.
.5 at 3:28/3:19/3:18 and 1 mile at 6:42 with the last at AVHR of 174. Hard to keep HR in the zones in the dark - I'm sure others work through this also.
So far - so good. Next time I'll look forward to this. Maybe time to start the ice/epsom salt bath routine to ward away injuries.
I would just focus on the pace, as Tucker said. I view heart rate as secondary. It's good feedback to see if there is a problem. I also enjoy seeing gain in fitness express itself with lower heart rates at faster speeds.
Actually had a great run tonight. Enjoying it and knowing it will get very hard, very soon. Also found a great track that is light at night, perfect for after work runs right now.
Wednesday 11/10/2010
12min W/U (1.41mi / 8:31 pace / 160 bpm)
1 - .59mi @ 7:38 Z4 (164bpm Z3)
2 - .51mi @ 7:40 Z4 (164bpm Z3)
3 - .50mi @ 7:41 Z4 (164bpm Z3)
4 - 1.0mi @ 7:38 Z4 (170 bpm Z3)
Total 5.42mi (162 bpm avg) 45:01m.
Average cadence 81rpm, which is good for me, something I am working on. Needs to keep climbing. Heart rate not skyrocketing is a good sign that run fitness is coming along. First 5+ mile run in Newtons. Ouch.
Nice work and some fast people in the OS as always. I got the workout in this morning on the treadmill. Everything felt much better than Tuesday with some extra sleep.
3X .5 @ 4:56;4:55;4:54 and 1X1 @ 9:48 - TP is 9:47
Total 3.7 miles
I can feel some of the fitness losses from my 9 week layoff coming back. I saw the post on the team feed by coach Rich stating that he figured 10-15 watts coming back in a week. This got me thinking of when I should possibly retest as I lost 4 vdot points and 36 on my FTP. Right now the run feels easier but that could be due to my sleep patterns more and anything.
Gordon
@Carl @Shaughn I'm getting both HR and pace in the Data Tool
@Shaugn Thanks!
Great work everybody. I did today's run on the track which was fun I have to say.
3x .5 @ 6:00, 5:55, and 5:59 pace. 1 mile @ 6:00.
http://connect.garmin.com/activity/56221587
Oh and I swam 1000 afterwards....sshhh....don't tell! See my swim thread in the General Training Forum for an explanation...
http://members.endurancenation.us/Community/Forums/tabid/101/aff/24/aft/4041/afv/topic/Default.aspx