Aleksander -- Your run reminds me of a bike ride I did last spring into the nastiest headwind ever. I've never had 5 mph hurt quite so much. Brutal wind!
28/28 in. Yesterday, I did ten miles, MS being 2 x 1.5 (T). I hadn't ran at threshold since, oh, August, so I thought it would be painful. Instead, I found myself really liking it, feeling like I was in the cozy nook of speed. Um, I'm thinking T should probably hurt a little more. What do you think about giving myself another vdot point or two and seeing what happens?
Today. 4.5 (EP) with Jennifer Burbatt. Then there was brunch. That's my sort of EP run!
@Aleksandar - Sorry you imploded and I guess I am not alone now. Hope todays run was better for ya.
I have been sick on the couch since Thursday morning. Miserable. Sleeping a lot. Last night I slept 13 hours and still took a long nap this afternoon. But I think I am on the back side of it now. And haven't run since Wednesday and missed my Q2 workout this week.
@Beth, thanks for understanding. Great job on your running. Here is my suggestion. It sure sounds you are more than ready to raise
your VDOT. Since it is paces across the board, it sure is a sound thing to do. Daniels guidance on that is raising 1 VDOT unit every
6 weeks if you don't race, but train hard. So, I would go for 1 number up, but not 2 right away. Raise it, do a week, if still all paces,
feel easy, you are recovering well, bump it up again, maybe not a whole number. It sounds like you are progressing very nice.
Great job and keep it up.
@John, that has to suck. I hate when my whole body feels broken up to the point that I have to lay down. Glad to hear it is coming around.
I finished a week with a decent Q3, cut a little short, stomach starting throwing a fit. It was a mix of R-pace and I-pace for a total of 5000m, 8mi. All paces are on target or a little faster. Observation, my R-paces go very easy over the target, I don't have to try. I-paces go over but not as easy, if it is a longer workout, I have to watch it. T-pace, just a little over, on target most of the time. So, I think I found the weakness.
I have been a VDOT 52 since 10/09/2010, but now consistently am showing paces more typical to VDOT 53. Apollo Race Day seems to agree as well. I am racing a 5k this coming Sunday and should be knocking off 40-45sec of the previous time. It is also interesting to see that it has been 6 weeks since the last race. 6 weeks Daniels suggestion for raising the number matches so far with my progress, also USA Swimming guidance when it comes to physiological adaptations and creating training mesocycles, matches 6 weeks. Will see.
My run training is entering the last week of Phase III, with only 2 Qs this week, race being one of them. After that, I enter Phase IV, where running starts to decrease in the amount of Q running. I will keep 40mi/week, still, but will start slowly bringing the bike up to match the start of OS. I have started swimming pretty strong (what I love to do), last week was 13000m total.
I miss hard bike workouts. Had to pull those back to get running in a direction it needed to go.
Beth and everybody else running, awesome job, keep it up. It will pay itself next season big time.
Comments
Aleksander -- Your run reminds me of a bike ride I did last spring into the nastiest headwind ever. I've never had 5 mph hurt quite so much. Brutal wind!
28/28 in. Yesterday, I did ten miles, MS being 2 x 1.5 (T). I hadn't ran at threshold since, oh, August, so I thought it would be painful. Instead, I found myself really liking it, feeling like I was in the cozy nook of speed. Um, I'm thinking T should probably hurt a little more. What do you think about giving myself another vdot point or two and seeing what happens?
Today. 4.5 (EP) with Jennifer Burbatt. Then there was brunch. That's my sort of EP run!
@Beth - WOW! well done.
@Aleksandar - Sorry you imploded and I guess I am not alone now. Hope todays run was better for ya.
I have been sick on the couch since Thursday morning. Miserable. Sleeping a lot. Last night I slept 13 hours and still took a long nap this afternoon. But I think I am on the back side of it now. And haven't run since Wednesday and missed my Q2 workout this week.
I will be back on it tomorrow. I need to R U N!
@Beth, thanks for understanding. Great job on your running. Here is my suggestion. It sure sounds you are more than ready to raise
your VDOT. Since it is paces across the board, it sure is a sound thing to do. Daniels guidance on that is raising 1 VDOT unit every
6 weeks if you don't race, but train hard. So, I would go for 1 number up, but not 2 right away. Raise it, do a week, if still all paces,
feel easy, you are recovering well, bump it up again, maybe not a whole number. It sounds like you are progressing very nice.
Great job and keep it up.
@John, that has to suck. I hate when my whole body feels broken up to the point that I have to lay down. Glad to hear it is coming around.
I finished a week with a decent Q3, cut a little short, stomach starting throwing a fit. It was a mix of R-pace and I-pace for a total of 5000m, 8mi. All paces are on target or a little faster. Observation, my R-paces go very easy over the target, I don't have to try. I-paces go over but not as easy, if it is a longer workout, I have to watch it. T-pace, just a little over, on target most of the time. So, I think I found the weakness.
I have been a VDOT 52 since 10/09/2010, but now consistently am showing paces more typical to VDOT 53. Apollo Race Day seems to agree as well. I am racing a 5k this coming Sunday and should be knocking off 40-45sec of the previous time. It is also interesting to see that it has been 6 weeks since the last race. 6 weeks Daniels suggestion for raising the number matches so far with my progress, also USA Swimming guidance when it comes to physiological adaptations and creating training mesocycles, matches 6 weeks. Will see.
My run training is entering the last week of Phase III, with only 2 Qs this week, race being one of them. After that, I enter Phase IV, where running starts to decrease in the amount of Q running. I will keep 40mi/week, still, but will start slowly bringing the bike up to match the start of OS. I have started swimming pretty strong (what I love to do), last week was 13000m total.
I miss hard bike workouts. Had to pull those back to get running in a direction it needed to go.
Beth and everybody else running, awesome job, keep it up. It will pay itself next season big time.