So having not running hard for a while I decided to substitute today's run for a track workout with some friends I ran with last OS. I got what I wanted as I gave the body a good shock and reminded it what it is like to run hard. 3 x 4 x .25 miles descending from 1:25 to 1:15. Nailed all the intervals but it was tough. They went on to do a 4th set and I decide 3 was good enough for me tonight.
Got in a lunch run today. It was good and hard but I hit my paces this time. I do have one question. How long of a rest are you taking between the last 1/2 mile rep and the mile rep? I've been taking ~3 mins.
first, good job to everyone for getting the work done.
I had to adjust mine (without consultation). Tested the leg during the warmup and it felt too risky whenever I did the accels. So, deviated from the 3 x .5mile, 1 x 1 mile z4/TP and turned it into a 1hr run with a 1x40' at z3/MP/steady. 7:45-8:00 seemed to be a safe zone. Kept trying to work it down but when I'd get around 7:30, my hamstring would go from 'Hey, I'm still here' to 'HEY, ASSWIPE.....'
good news is that it feels ok after that moderate run. Will be ready to roll in the morning. Then a PT visit on Friday. Don't want to spend alot of time missing/adjusting scheduled targets.
OMG - Run today kicked my butt. I forgot my Garmin, and the track was closed for varsity track team, so I decided to get on a treadmill in the gym to make sure I hit my targets. Maybe a 1.5 mi x 2 z4 workout isn't the best intro to the treadmill! First rep was OK if mentally tuff, but the second was really hard. Even had to dial down the pace a bit at the end. Didn't let myself end it early though, because quitting is a HABIT. (Just like winning) Good thing about the treadmill is that it shows you how to change your form to do a certain pace with easier effort. I'm also still recovering from the 5K this weekend. I'm not going to cry uncle just yet and dial it down. I'm going to see if my body can adapt to the load. My late husband always used to say that I have to learn things the hard way...
Running in the dark tonight at the track - intermediate plan. Chilly night 37*, 17 - 22 mph NE wind. The big lights were not on, just 2 general illumination lights but enough to see.
Base Volume 5000m 24:34 @ 8:19; 0.856, HR 171, Cd 86
Total workout 48:05 @ 7:55; 0.901, HR 173, Cd 87, Distance 10.2 Km
Solid run, only flaw was some fade during the second lap of #3. The final 5K included walking the first turn after the 1 mile Z4. So the overall average pace was great concidering.
Ran tonight after work and it was a little tough. Z4 8:55. 3 X 1/2 mi 8:57, 9:05, 8:48 and then 1 mi at 9:09. Thinking I'll do Sat workout on Friday to have a little recovery before Sunday's super hilly 10k.
Today's run is in the books. Actual #s were 3 X 1/2 @ 8:20, 8:09, 7:57 and 1 X 1 @ 8:19, but NGP was 7:58, 7:57, 7:56 and 7:54. All were a little bit hot as I was targeting a 8:22 pace ... but HR was 159, 165, 165, 165 and LTHR is 171... looking back on it, nice chilly day kept the HR down and I am still trying to break the heart rate target habit so kept thinking I should push the pace a bit to get my heart rate up... feeling a little beat-up tonight... tomorrow's bike should be interesting.
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:
1st at 3:51 (7:42/mile)
2nd at 3:52 (7:44/mile)
3rd at 3:52 (7:44/mile)
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!
So I've read some of the groups posts and noticed HR in addition to pace targets. I'm concerned because my paces above were spot on at Z4 but my HR for these intervals were squarely in Z1 (135-140) except for the last which drifted up to Z2 (148).
When I did my run test, I pushed HARD. HR got to 180 at one point and I averaged 175 for miles 2-3. I don't think my test was off.
Just go by pace. That's my advice. I think you'll notice that people who've been around a while usually don't post HR info. I often don't even wear my strap. Power and Pace.
Last week was a little to excited about starting the OS and was running much faster than my prescribed paces. After being sore and suffering to much on the bike I slapped myself upside the head and told myself to obey the plan and paces.
So my thinking that the 2 X 1.5's would not be to difficult since I would be running slower was totally wrong, did not account for the fatigue lingering from the prior days 3X 8's. Worked hard, got it done 6:23 and 6:25 pace.
A little nervous about how the legs are going to feel for Thursdays bike. Will probably do later in the day to allow for maximum recovery time.
Wednesday workout: 3 x 1/2 mile, 1 x 1 mile @Z4 pace of 6:51 Pace results: looks like I went a bit faster than Z4, oops 1st 1/2: 6:29, NGP 6:25, cadence 90 2nd 1/2: 6:46, NGP 6:12, cadence 89 3rd 1/2: 6:23, NGP 6:30, cadence 90 1 mile: 6:41, NGP 6:31, cadence 87 Total 39 minutes, TSS 52.2
Did my run last night. It was really frustrating day at work, so I think I took out all my frustrations out on the run 3 x1/2 miles @ Z4 (my usual Z4 pace should be 7:20's/mile) 1st 3:16 (went out way to hard) 2nd 3:21 3rd 3:32
Finished the 1 mi at 7:24 pace
My first 2 x 1/2 miles were obviously way to hard. But I felt good running at that pace. Felt I could keep going at beyond the 2nd repeat but I tried to slow it down to my regular pace for the 1mile
@ Joe - sure, just as long as it isn't raining. I don't like to run in snow either, but cold and wind are no big deal. I think about it this way: any remotely tollerable weather for running is FAR better than a deadmill session. And, if it was snowing I'd be inclined to go x-c skiing out to the UMO trails or Bangor City Forest.
The foresters I work with have this motto: "There is no such thing as bad weather, just poorly dressed people"
I am day behind because of overtime on Tuesday so I guess I will be doing the bike for today tomorrow. I did 5x800 (4'). The first one I did a little fast by 20sec but then I got into the groove and hit the pace spot on. Felt pretty good throughout most of the run the last 2 was a little rough.
Week was quite tough having raced a 10K in the red zone on Sunday, plus I had to do this run just 48hrs later having lost the key to my pain-cave, thus ruling out the wind trainer session
I'm a metric man (which causes me much confusion in the data/zones tool), so I converted the 1.5 mile reps on Tuesday into 2.4km:
Ave pace 3'44" and 3'45" (9 mins) for the two reps, nice and even, despite an undulating course.
Took the weekend stuff out of order. Figure 2 cx races tomorrow should take the place of a trainer ride nicely. Broke the 3 miles of work today into one 2 mile interval and a one mile. Mostly cause I felt like knocking out another half while was at it and that i like round numbers. Did the first 2 in 6:02 and 6:00 respectively. Littleo hotter than i intended. Thougth it would be harder to hold the paces outside but it was so much easier rep wise. Perfect day for running, 50 and sunny. Went easy for a half mile and thought i hit the lap button and took off. About a quarter mile later i realized that I hit stop instead which sucked. Started the watch and did the mile with a good hill in it at 6:17 which is more like it. Ended up with 10k in a tad over 43 minutes. Good enough. Now to figure out how to adjust canti brakes so they do not rub and or have crazy pulsation when applied.
Dinner tonight with the Boyles and Kitboo and Kevin, does that qualify for a team dinner? Then the bethlehem cup cx in the am...should be a blast
Here is a question for one of our "Wicked Smart Members". I did Sunday's run wko today because of scheduling issues. During today's run during daylight, I was able to look at my AVHR and compare to my pace. Basically, I ran in my Z4 HR zones, but was running at my Z5 pace.
So here is the question, if I disregard the HR zone per posting above (from Matt) and can run at Z5 for the wko, should I?
I'm a day ahead of schedule since I work all day Sunday, so did the 50' run today. I think I have this Garmin figured out for these intervals at pace. I set on three data fields: pace, lap pace, and time. The lap is set (custom) on .25/mile, so I don't need a distance field. When I start the interval, I hit lap button. I watch the pace and lap pace to try to even out the hills, then also have the check up when the lap buzzer goes off. Hit the intervals right on the dot today, 7:44 pace for half mile and two X 1 mile; slipped a little off the Z3 toward the end, trying to hold 7:55, hit 7:59 for last 2 miles. It was a beautiful day here in Texoma, sunny and 62 middle of the day.
Week 2, done. Pulling the page off the bathroom mirror, putting up week 3 to start on Monday.
Comments
12 min. warm-up
1st 1.5 6:40
2nd 1.5 6:50
Blew up a little on the second one. My stomach began to hurt. This might be a nutrition issue but I was still happy with my results.
Good job everyone! I'm looking forward to tomorrows ride.
HR and pace were spot on - 7:20 T pace and 176-180 HR (Z4).
Intermediate
3 x.5@7:05 -3:31,3:29,3:28 HR: 166/169/170
1x1@7:05- 6:53 HR: 176
Total: 5.67 mi, 44:42, 7:53 min/mi, HR 159
I had to adjust mine (without consultation). Tested the leg during the warmup and it felt too risky whenever I did the accels. So, deviated from the 3 x .5mile, 1 x 1 mile z4/TP and turned it into a 1hr run with a 1x40' at z3/MP/steady. 7:45-8:00 seemed to be a safe zone. Kept trying to work it down but when I'd get around 7:30, my hamstring would go from 'Hey, I'm still here' to 'HEY, ASSWIPE.....'
good news is that it feels ok after that moderate run. Will be ready to roll in the morning. Then a PT visit on Friday. Don't want to spend alot of time missing/adjusting scheduled targets.
Trent - you are worthless and weak...6:20...might as well walk it...no excuses...run hard
Them's fightin' words.
TP/Z4 @ 7:05
WU: 10' - 2000m
#1 800m 3:19 @ 6:57; 1.03, HR 169, Cd 92
400m
#2 800m 3:18 @ 6:57; 1.021, HR 179, Cd 92
400m
#3 800m 3:27 @ 7:15; 0.977, HR 176, Cd 91
400m
#4 1600m 6:45 @ 7:01; 1.003, HR 180, Cd 91
Base Volume 5000m 24:34 @ 8:19; 0.856, HR 171, Cd 86
Total workout
48:05 @ 7:55; 0.901, HR 173, Cd 87, Distance 10.2 Km
Solid run, only flaw was some fade during the second lap of #3. The final 5K included walking the first turn after the 1 mile Z4. So the overall average pace was great concidering.
Run Strong
Good job everyone hitting the workouts.
Today's run is in the books. Actual #s were 3 X 1/2 @ 8:20, 8:09, 7:57 and 1 X 1 @ 8:19, but NGP was 7:58, 7:57, 7:56 and 7:54. All were a little bit hot as I was targeting a 8:22 pace ... but HR was 159, 165, 165, 165 and LTHR is 171... looking back on it, nice chilly day kept the HR down and I am still trying to break the heart rate target habit so kept thinking I should push the pace a bit to get my heart rate up... feeling a little beat-up tonight... tomorrow's bike should be interesting.
So I've read some of the groups posts and noticed HR in addition to pace targets. I'm concerned because my paces above were spot on at Z4 but my HR for these intervals were squarely in Z1 (135-140) except for the last which drifted up to Z2 (148).
When I did my run test, I pushed HARD. HR got to 180 at one point and I averaged 175 for miles 2-3. I don't think my test was off.
Can anyone explain this? Is this ok? Hmmm....
George,
Just go by pace. That's my advice. I think you'll notice that people who've been around a while usually don't post HR info. I often don't even wear my strap. Power and Pace.
Matt
Last week was a little to excited about starting the OS and was running much faster than my prescribed paces. After being sore and suffering to much on the bike I slapped myself upside the head and told myself to obey the plan and paces.
So my thinking that the 2 X 1.5's would not be to difficult since I would be running slower was totally wrong, did not account for the fatigue lingering from the prior days 3X 8's. Worked hard, got it done 6:23 and 6:25 pace.
A little nervous about how the legs are going to feel for Thursdays bike. Will probably do later in the day to allow for maximum recovery time.
To be clear, I am running by pace and not HR.
Run Strong
Pace results: looks like I went a bit faster than Z4, oops
1st 1/2: 6:29, NGP 6:25, cadence 90
2nd 1/2: 6:46, NGP 6:12, cadence 89
3rd 1/2: 6:23, NGP 6:30, cadence 90
1 mile: 6:41, NGP 6:31, cadence 87
Total 39 minutes, TSS 52.2
3 x1/2 miles @ Z4 (my usual Z4 pace should be 7:20's/mile)
1st 3:16 (went out way to hard)
2nd 3:21
3rd 3:32
Finished the 1 mi at 7:24 pace
My first 2 x 1/2 miles were obviously way to hard. But I felt good running at that pace. Felt I could keep going at beyond the 2nd repeat but I tried to slow it down to my regular pace for the 1mile
First .5 mile: 4:25
Second: 4:23
Third: 4:20
Mile: 8:55
All systems good. Legs feel fine. No problems with calves or sciatica! Yippee!
Steve - you training in that weather? I'd call it quits and tackle the "dreadmill".
The foresters I work with have this motto: "There is no such thing as bad weather, just poorly dressed people"
Did the 2 x 1.5 miles at the fire station on the treadmill 8:50/8:47 a whopping 4 seconds is the difference between z3/4 for me now. Went well.
@Matt ; Thanks for the confirmation on pace. Won't focus on HR going forward. Just seemed odd, but I'm the newbie here...trust!
Finally found you all
Week was quite tough having raced a 10K in the red zone on Sunday, plus I had to do this run just 48hrs later having lost the key to my pain-cave, thus ruling out the wind trainer session
I'm a metric man (which causes me much confusion in the data/zones tool
), so I converted the 1.5 mile reps on Tuesday into 2.4km:
Ave pace 3'44" and 3'45" (9 mins) for the two reps, nice and even, despite an undulating course.
rTSS of 70 for the whole session.
Dinner tonight with the Boyles and Kitboo and Kevin, does that qualify for a team dinner? Then the bethlehem cup cx in the am...should be a blast
So here is the question, if I disregard the HR zone per posting above (from Matt) and can run at Z5 for the wko, should I?
Week 2, done. Pulling the page off the bathroom mirror, putting up week 3 to start on Monday.