Weekly Run Thread 11/15/10 (aka We Prefer Short, Hard Intervals Thread)
Well today sucked. Been seriously sick since last Thursday and headed out for a short run. My head is still a little groggy and got about a 1/2 mile out and stopped, turned and walked home. I am just not ready yet. I am actually going to take a nap now.
Back at it tomorrow.
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Heading out myself for a short one in about an hour. Haven't run since my marathon 2 weeks ago. Itching to get out there.
@John, little more resting, that sounds so good right now. When you get ready to start back up, look up Daniels material on that. Pretty helpful.
Today AM 7mi E-pace, very easy with my wife. It is a pretty day here at home in Kansas City. 45F, sunny, trail run with falling leaves. This PM a little bike action 3x6min(3min)@FTP.
3.5@embarrassinly slow. knees are telling me stay away for at least a few more day. at least they're using their indoor voice this week, instead of shouting it like last week.
Biking? What's that?
Thanks for the appropriate discouragement! Think it's just some light spin bike and core for me this week. Will catch you guys here next time I try foot-pavement contact.
John, you're still doing well, take the needed rest we'll be here to keep you going. Just to let you know, I went 7/7 last week. Report cards this week, so I'm a touch swamped, plus my XC season is over so I have to find a different time to run. Either really early, or late, but I have to consider the bike soon as I've still left it on the stand!
Thanks all. Went and read the section on illness in Daniels. No or really light intervals at most. But the jist is slow, short distance stuff. I will go out today and do a run/walk. Head is still congested and the cough has kicked in. When I get a cough it usually means I am truly on the back side of the cold.
Thursday early AM heading to IMAZ to volunteer for the weekend. Have a place with Dave Ambrose, Coach Rich and possibly Rich Sawiris from Wheelbuilder.com so I wont have time to lolligag. Probably long bikes and runs. Can't wait to get the IM mojo.
What a difference a day makes. Ran 4 and walked about 100 yards total. Went very slow and just kept moving. Definitely not even close to 100% but got it done. Time for a nap.
An easy, easy, easy three miles for me. That's thirty runs in thirty days. If one of your colleagues feels your forehead during work, does that mean it is time to go home?
Congrats Beth!
Way to go Beth - that's a lot of running!!
I was also sick, John - right after my recon-run at the Sanborn course. Feeling better now, and am excited for tomorrows mile repeats. Mmmmmmmmmmmmmmile repeats...yummy
.
Mike
Question or two for my favorite running crowd.
I have a 5K coming up on Sunday that I absolutely need to make PR, shooting to improve from 19:34 to 18:50 give or take, has to be sub 19. No later races available while I will be in a sort of peak performance phase.
I am feeling residual soreness and fatigue in my old body from previous week's Q workouts. Today is a last chance to do Q1 3x2mi(2min) T-pace in order to recover for the race. I am not 100% ready for this today.
A: I do it regardless and be done.
B: I just do some E-pace running every day this week with some strides and call it a week
I fully understand that today's threshold run will have no performance gain for Sunday.
After this week, I focus on Q1 which will be threshold, threshold.........hm and some more threshold.
Thanks guys and girls.
@Aleksandar: do it. If you are looking at the big picture and the 5k isn't an A race for the season (assuming), do it, it will only help you in the long run. Plus, 3 days of E pace for 20-30 minutes on those off days will be enough time to recuperate, maybe not totally, but I don't think it will hinder your performance. Get the workout done for the "big picture". good luck man!
Dan
Thanks Dan, heading out to do it.
Way to go on th 30/30! Gives me something to aspire to, since right now I'm at 3/3 (that 3 workouts in 3 weeks).
@Aleksandar - Hope you had a good run. :-) Howz about maybe taking Saturday totally off to rest for Sunday since it is so important to you. The extra day will probably help.
@Beth - GOOD WORK! You are my hero.
@Mike - We still on for the 11th?
I went and ran 5 @ EP. Still only about 85% but no real coughing. Just a lot of snot rockets. I think I am making an executive decision and blowing off the intervals this week and just gonna try and run 7 days in row at EP to get myself back. I still feel clumsy and unfocused.
Off to AZ tomorrow morning at 2 am and will do a run Thursday afternoon when I get there. Try and find a desert trail or something.
Good work, everyone!
Aleksander - I agree with John about the days off.
Crazy day. I'm glad my dinner date cancelled so I can get today's run in at the gym before the theater.
I disapointed today. I am displaying full blown symptoms of over reaching, mental down, cannot control sugar intake, performance plateau, excessive and long lasting soreness.......It is obvious. Went out, started, it hurt way more than it should, got back after 3mi, under the blanket and rest. So, today rest, than easy running+strides for the rest of the week. Saturday, my kids have a travel swim meet, but will be rested for Sunday showdown with the clock.
I have been here before. It has been great 8 weeks so far. I will have 4 more of this but scaled back to 2Qs a week. I had enough of 3. I am 39 years old non running background after all.
I will keep checking in and race report to follow on Sunday. It is a big 5k race.
You are all the best, thanks for your input and support.
@Beth, you rock, more running.......
@Dan and John thank you
Chin up! The best thing to do when you've overreached is to pull back a bit, and you did that. Don't look at today as a loss, look at it as a GAINED recovery day. There's NOTHING you can do to make your fitness better for your race on Sunday, but there's a lot you can do to waste away those fitness gains in the next couple of days.
Get your head on straight, get in a short/intense workout or two, and then go kill it on Sunday!
Mike
@John, I'm signed up and training hard for the 11th! Will try another recon run on Sunday.
Hey folks,
Can I join in on the run fun? I had a frustrating year of run injuries and am back again after a 3rd reset this year. The last injury, a calf strain - again, made me realize something. I need to be vigilant with stengthening and stretching if I am to be a consistent, healthy runner. I tried to ramp up my run too soon and too quickly after down time from IMLP to get ready for an OLY race in September. I had to pull out of the OLY .7 miles into the run. The good news is, I just completed my 4th consecutive week of running and am feeling stronger and healthy.
I'm looking to build some good run fitness so I can do the Jan OS. Nothing fancy, just frequency until then.
Just thought I'd pop in and say hello.
Dave
That's my plan too. Run for fun now (no garmin even!!!), with some ramping up in December for the start of a Jan. OS.
Glad to have you, Mr. Halligan! I'm also thinking we are going to have quite a fun January OS crew.
31/31 at the gym yesterday, followed by quality stretching. I'm still taking it easy due to cold-having. If I'm feeling at least 95% tomorrow, I'll try to get in this week's first Q1 workout -- but with low expectations.
Aleksander - It sounds like you are being quite wise. Perhaps add in some quality time with the foam roller/trigger point set, legs up on the wall, and ice bath?
Keep up the good work, everyone!
p.s. What should my 50/50 present to myself be?
@David, glad to have you. Look at Beth, picture perfect using frequency for progressive and very effective overload.
@Beth, I did rollers and 1hr yoga, feeling like a new man.
What kind of a difference can 24hrs make. This AM 4750m swim, very solid and strong. I digested Dan's and all other suggestions, feeling good for this PM cruise intervals, being this close to Sunday, cruise 4x1mi(1min)T-pace @6:32/mi will allow for recovery and I will have logged some quality work besides the race this week. Will report later on the run.
@Dave, thanks. All of you guys rock.
My legs are back, very much alive. After this morning 4750m with lots of threshold swimming and some IM sets, went to track PM.
4x1mi(1min)@target 6:32, clocked in 6:28, 6:26, 6:29, 6:31, had plenty left in the tank and legs felt like pogo sticks, lots of rebound energy. It is a miracle what a session of rollers and yoga can do. Dan inspired me not to skip Q stuff this week for reasons that come later and I liked the idea. So, being close to Sunday progress check, I thought a session of cruise ints would do it and it did.
Focus goes to Sunday AM 5K and than PM 5200m swim, it is going to be a fun day.
@Halligan - WWWOOOOHHHHHOOOOOOO!!! I was wondering where you went! Glad to see you pipe in, brotha!
@Aleksandar - Good news that the legs are back. Kill it Sunday!
In AZ and met up with TeamEN folks tonight. Always good to meet everyone! No run today (no time) but will get on it tomorrow.
Rock on everyone.
John
Just a quick race report on Sunday's 5K, 11/21/2010, 46F, very windy, SW@22G27mph, many, many turns, not a flat course but cannot call it hilly. 609 runners, ran 20:25, did place 1st M35-39, 19th OA. Went in sick with a stomach upset, was in the bathroom 5 times before race start. Just was not picky eating leading up to the race, nevertheless, it is what it is.
My athlete that I coach, (my wife), being my first test sample, made 50sec improvement in her 5K time in 8 weeks, 23:36, won F40-44. So, good day/ bad day kind of a thing. Happy for my wife, but get this conversation:
me: great honey, we get to bump your paces per VDOT chart now, congrats
she: what, I ain't doing it, it is already hard the way it is..........
Does that sound like typical, "cooperative", very coachable athlete. Right, that is what I am dealing with.
Classic example of spousal insubordination.
Back to serious talk. All training indicators, paces across the board are a touch faster than VDOT 53, so I was hoping for 18:55. Did not happen, but will even faster next 5K. I bumped my VDOT to 53 and off we continue into Daniels 5-15k, Phase IV, Week 1. More to come.