Week 3 Run Thread

wareagledusty

I figured I'd get this one started this week...

 

Cruddy run this AM.  I think my shoes are worn out (new ones on order) and I couldn't finish my 4th 800m interval.  I'm getting pain between the ball of my foot and my big toe and while this has been going on for a couple of weeks it hasn't been that bad.  Today it hurt.  I hope my new shoes come this week and that that solves the problem!  I have nailed every other minute of the OS so far, hated bailing this AM!

gsadleriii

I'm on the road this week in a hotel.  First time traveling with EN/OS.  So far not bad, got in the BRICK yesterday on a spin cycle and treadmill (used HR and RPE vs. power).  Treadmill intervals today felt good.  Total run 50min with 1/2 + 2x1 @ Z4 (7:53) ending with 10min @Z3 (8:27).  Looking forward to getting back to my drainer/cave though!!

Bigger challenge on the road is eating/sleeping (not doing well on either front I'm afraid).

Chris G

Not an easy run for me this morning. Mostly self induced as i was out a tad late with clients. Did the 3x1 on hotel treadmill. The first 2 were at 6:15 and the last one at 6:00. Not sure if it was a good or a bad thing but the work did not feel much worse than the easy running in between, likely cause it all felt pretty miserable.

mancona

Nice job getting it done today guys!

I hit the treadmill as well since I had to be done and working before sunrise.

3 x 1 at 6:02, 5:52, 5:42. First two felt really good, the last one felt ok until about 4:00 in and then it was a struggle. My legs are slowly remembering how to run again!

mattsull

I felt very tired and sluggish this morning. Felt better after my 1.5 warm up. Ran 6 miles with 3x1 at 6:14, 6:18 and 6:26. Should have been in the opposite order.

Joe Hallatschek

Glad to see not everyone is nailing this wko! I slept thru two alarms and decided to do the wko anyway. First .5 was a bit slow at my Z3 pace, but the next 2X1 miles were at my Z4; 6:51 and 6:36. These are faster than last Saturday - guess the extra sleep worked! Need to get to bed earlier!

tgarson

I haven't been chiming in with my workouts recently, but I've been recovering from a few injuries and illnesses that came at about the same time and been getting back in the swing of things. No run for me yet today, had to be in work early for a telecon and couldn't get myself up and to the gym early enough to hit the treadmill. I've actually been doing all of my workouts in the evening recently because I still like to pretend I'm young and my friends make fun of me when I want to go to bed at 10pm on a Friday night.

Anyway, goog job to everyone who got the job done on the dreadmills this morning, I'm looking forward to the 3x1 a bit more than the 1.5s as of late, hoping to hit it over lunch or after work tonight on the indoor track.

Shaughn Simmons

@ Matt A. - Chris G. - Holy Crap!  

Team, I spent most of my time just writing those two words to Matt A,, Chris G. and Drillbit last OS.  I looked in the newly abridged Webster's dictionary under "Holy Crap" and there was not definition written - just a picture of these 3 there!

@George - Stats look great - way to get it done on the road!

@Matt S. - I can relate to the feeling you described on the run this morning - I felt a little sluggish as well from lingering fatigue since yesterday.  Gamin connect is down so here are the stats from WKO+:

Entire workout (159 bpm):

    Duration:               53:54

    rTSS:                      97 (0.997)

    NGP:                      6:35 (244.4 m/min)

    Distance:              6.998 mi

    Elevation Gain:     579 ft

    Elevation Loss:      565 ft

    Heart Rate:           49        175      159      bpm

    Pace                       0:37     0:00     7:38     min/mi

Have a great day all!

HayesSanborn

Got mine done last night after work. 7 miles total with 3 x 1 @ 6:44 each 1% grade. I can feel the extra 10lbs I'm carrying while running.

 

daisymack

I'm so far refusing to do these workouts on the treadmill. As long as it's warm and light enough in the mornings, I'm getting outside, which is nice, save for today's huge puddles and wind. I have to handicap the first and third interval a bit because there was some creative footwork involved.

This one killed me. I was literally wheezing at the end. 1/2 mile @ 7:55, 2 x 1 mile @ 7:48 and 7:51. It's funny, during the season I can get up, start on an empty stomach, and run for 2+ hours at Z1-3 on maybe 150 calories tops. With 0.3 to go in the last interval I had a come to Jesus with myself and realized I need a shot of gel or something before these damn runs.

ironmtngrl

Good run this morning on the track. Windy in VA! Got the 3x1mi done. I was off pace by 10-5 seconds, but at least they were getting faster. Anybody else notice that the Garmin pace on the track is way off? (like by about 20 sec/mile) Glad to have gotten it done in the morning. I'm making good progress at both getting up earlier and getting enough sleep. Not making much progress on the body comp side. One of the benefits of working so hard, is it makes it seem a waste to not shed the extra pounds as well. Makes it seem like a waste. I'll keep trying to get my diet dialed in better and find ways of getting more non-workout activity as well. My right hamstring is still quite tight/sore. Cooling it on the racing front until I can get it back to 100%.

morpheus

Just to be open & honest, my legs are beat from yesterday's brick. I'm not exactly looking forward to tonight's run. That being said...bring it on.

Jon Bergmann

this mornings 3x1 mile was better than expected. Keeping to my Z4 pace is getting easier. The kool aide must be working.

kmepham

Target paces Z4 6:51, Z3 6:59. If I go by NGP, I did alright today, but it felt especially strenuous for some reason (and we're only in Week 3, ack!).
10' warmup
.5m @ 6:49, NGP 6:28 (0.98), cadence 88, HR 155 - stopped for a few sec to check out a turtle on the path
1m @ 6:57, NGP 6:27 (0.99), cadence 89, HR 163 - uphill leg
1m @ 6:36, NGP 6:58 (0.91), cadence 90, HR 162 - downhill leg
13' @ 7:14, NGP 6:56 (0.92), cadence 87, HR 161 - it was tough to hold Z3 pace, but then again that's only 8"/mile slower than Z4
Total 50', TSS 68.7

torontoquads

I mistakenly posted this in the bike thread. Blew up today on the run.....

Arggh. Went to the track today to get in the run. .5 mile @ Z4 fine, a little fast. Almost finished my first mile repeat when I had to pull up with a strained hamstring. Too much, too soon? I'll keep the running down to Z1-2 for the rest of the week. Blechh.

morpheus

@ Elly - hang in there. nagging injuries will test our patience more than our will to work.

Trent Prough

It's week 3 and the crappy feeling runs looks like its entering most of us this week. I remember this happening last OS and it usually means we'll all have a good week coming with some nice bumps in our fitness.

Got it done and felt about how Chris G. described it.... Fast stuff and easy stuff felt crappy.

Mine went as 6:17, 6:19, 6:15.

ironmtngrl

Man - I ran this morning and have had two coffees, and I'm am still sooo tired. Got plenty of sleep, but dragging big time. Maybe a small breakfast before the morning workout it a good idea. Scheduled a sports massage for this Friday! Only $55 for an hour at the local university.

arzaske

Ditto what Trent said... today was a little tough, just kept telling myself that the "tired" workouts are where the real money is made. Treadmill isn't the most fun, but is helpful in forcing one to maintain a given pace. Hit all my numbers, but not so easy...

trijedi

I felt crappy when I went out for today's run around 10:30 on a sunny morning. I didn't feel tired and the legs didn't feel dead but it still wasn't good. I felt sluggish and achy during the warm up and almost decided to bag the day's workout. Then I did the first half mile and my body woke up and welcomed the pace. I did the second mile just a few seconds faster than the first and felt fine. I would not have predicted that from the first few minutes of today's run.

I'm doing a 5K on Saturday instead of the Sunday run. I'll do Saturday's workouts on Sunday.

Go Team Turkey!

Rubin

Carl

Today was damn ugly....nice easy ten minute warm up, then 3x30 seconds on and off. 800 felt awesome...ripped that mutha up...Next came the 2x1miles at TP. I developed some low back pain with these and then my left shin started hurting. I really struggled. I then cooled down for 5 minutes came home, ate and relaxed a bit. Then I went down to the pain cave and mounted that dreadmill again...Noting hard but I did 25 more minutes at EP and TP....Played around a bit....felt okay but again that nagging low back pain came.

I have gained some weight over the past month but was trying. Now I guess it is time to loose it. My goal was to but on some muscle weight over the winter to assist with the bike. Biking is my weakest of the three disciplines and all my testing, quad graphs, etc show me it is a muscular problem. Well I went from 160 to 177 in 12 weeks. Lots of water weight but now it is time to get rid of this weight and get back to me. I guess the leg muscles will develop with all the training or I will just remain struggling on the bike cause my body is telling me the back can't take the extra weight. LOL

Keith Wick

got to do the run in the afternoon, which made it nice to actually be able to see the pavement where i was stepping. i'm still struggling with the pacing of these runs, but it's been that way for years now. my body can either run fast (for me) or jog....nothing in between. finished all the intervals--first and second were 34 sec/mile faster than TP and third one was 14 sec/mile faster. i know this is going to come back and bite me, but my brain is just programmed to run faster than whatever the target number is.

vabchtriguy

So I forgot to post yesterday's so it's a 2fer today.
Yesterday
Int Wk3 Z1 + strides: Did this later in the day. 3.31 mi 28:47
Today
Int Wk3 Z4 (7:05) 1x1/2 ,2x1 / Z3 (7:15)
1.068
1.024
1.029
0.99
Legs hurt like crap but I was able to run through it. So, that's promising.

Carrie Chavez

Hi Nov Os peeps,

I am a silent partner this year. Have not had much time to read the updates but just took a second to read how you are all doing. Impressive indeed. Keep up the posting and dilligence with the program. It works!

Steve and I ran our threshold miles yesterday with the track group we host on Tuesday am's. This group is amazing. 15-30 folks each Tues at 6am!! In my little sub group of 6-8 people we circle the track running shoulder to shoulder all bunched up just humming along. I am very lucky!! I am going with my old Vdot of 51 with TP which is 6:44ish( I think?). Ran them comfortably around 6:30 for 2 and 6:19 for the 3rd. Racing a 5K 12/4 which will help me solidify where my Vdot actually is. I feel great running right now so hoping I may be able to improve.

Carrie

William Jenks

Got it done in the dark again. Getting a little cold out there! That 5 minute break made it not too bad, even though I had a couple moderately hilly spots in mile 2 and 3.

1.05 mi @ 6:41
1.19 mi @ 6:51
1.15 mi @ 6:49

TP = 6:51

47 min total, then diving (sweaty) straight into the car to go pick up a kid from swimming!

Bill McKinney

Mine looked a lot like Will's: 3x1@6:41, 6:47, 6:49...legs a bit tired, but pushed through. New Z4 pace (6:48) is about 11 seconds faster than my old one, and it feels like a much bigger deal than it looks like on paper.

Hang in there everyone. Always seems like the increased workload takes a few weeks to get used to. Next week will be better! Someone go back and check the week 3 threads from last year and see if we were in the same place.

HayesSanborn

 Bill are you running the drumstick dash next week?

gilliatt

Treadmill at fire station...again
Mile 1 5:42
Went to a car fire
Mile 2 5:40
Mile 3 5:48

tgarson

Last time I hit the gym to do my run indoors I forgot my socks and had to take my brand new running shoes out for their inaugural run sockless, which surprisingly turned out ok. Today I hit the gym on my way home from work and realized I didn't have my running shorts. I can pull sockless, I'm not sure I can pull pantsless. Had to run home, then back to the gym, briefly thought about running outside but I'm just not really a fan of cold and pitch black.

Anyway, hit the 3x1mi's at the following paces
6:28,
6:46,
6:32.

I hit the first interval a little hard and was still winded when I hit second. Another one in the books, I can still count the number of times I've ran in the last 2 months on my fingers so I'm content enough that my running hasn't completely atrophied to nothing.

Trent Prough

Posted By Dan Gilliatt on 17 Nov 2010 08:47 PM

Treadmill at fire station...again

Mile 1 5:42

Went to a car fire

Mile 2 5:40

Mile 3 5:48

 

I'm going to say that no one else in the Nov. OS can say there rest interval between mile 1 and 2 was to a car fire.

Maybe that's the secret to running as fast as you do Dan.... the Adrenaline!!

Steve West

Went to UMO to use the track for my run tonight.  Big lights not on, just general security lighting.  Overcast but no rain, 57* NE wind at 15 mph.

Intervals:  Zone 4 = 7:20

• 800 @ 7:01 - a little over cooked
• 1600 @ 7:18, 7:19 - spot on

Zone 3 Volume - 29:52 total; 4 miles @ 7:28

• 7:30; 7:22; 7:31; 7:24

Total workout 1:03:31; 8.2 miles @ 7:45

Really felt good.  No fade even on the last mile.   Solid run.