Just finished my 60 min run. my 800's were 8:50, 8:51, 9:10, and my 1600 was 8:55, and I ran my fastest 10k ever at 9:43 pace! I'm hooked on the EN way. work works!!
Hey fellow Nov. OS'ers. Ran the New Balance "Fall Classic" 10K today in rare sub-freezing conditions here in Vancouver. Total time 42:08, my goal was under 43:00. AVG HR: 151 I'm pleased with this, just thought I'd share...
After watching everyone crush it, I got motivated and went to the track this afternoon. Went 100% off feel for the first mile and came in at 5:33. Mile 2 I back off a little (or so I thought and came in at 5:34. Mile 3 felt great for the first half and then it got hard, but I decided to push a little at the end and came in 5:26! Thats 3 great runs in 3 days! Time to take a day off tomorrow so I don't over do it.
Fun doing these outside today - wind was a bit much but cooler than on the dreadmill. T pace is 7:20 and got rolling faster than planned but more accustomed to running intervals at 5K pace. Easy to get pace right on the TM - harder outside.
2 x 1/2 mi (3') -- 6:48 & 6:58 pace - 164 // 171 HR 2 x 1 mi (5') -- 6:55 & 7:10 pace - 174 // 171 HR 1.5 mi Z3 -- 7:36 pace // 171 HR
Got it done this morning. 3x1 @ 6:21, 6:33, 6:12. I was really hurting on the second one and almost bagged #3. Pushed hard on the last one knowing I was going to rest tomorrow.
Way to keep pushing.
I did 2x.5 and 2x1 all at 6:15 pace. After the second half mile, I didn't think I could do a mile at that pace, but did, then didn't think there was any way I could do another mile, and considered slowing to 6:30. I kept it at 6:15 (all treadmill) and survived. I was watching IMAZ live so maybe that helped.
It's official...I'm tweaking my running plan for the moment. Trying to get this leg better without bagging the running altogether.
Right or wrong, I got through this without my hamstring flaring up for the first time in 2 weeks (since the run test)... 10' w/u then build the pace (20") every minute, for about 10 minutes, then drop back about 3/4 of that build to recover and start building again. 3 cycles of this got me to slowly increase my intensity and reach my target pace, but since it was such a slow build, I didn't get any pains in the leg.
Not the OS plan, maybe a waste of time, but I know that I was working harder than I used to and I lived to run another day.
@ Chris H. - I may have caught what you are getting over. Today during my first mile repeat, my lower hammy tightened up and had to back off my second. Still feels funny (not funny Ha Ha either). Day off tomorow my help but it definitly concerns me. Sounds like you are doing well and getting back to normal and will be there soon.
So my son and fiance are here from Kentucky and we planned an elegant bruch at the Lucerne Inn for today. That forced me to get up early and workout in the AM - something I hate to do, but it is for a good reason.
Warm up on the deadmill - 1 mile (should have been longer but...) then into the first of 2 half mile repeats at 7:19 felt OK. Big difference from doing them at the track. I noticed that at the track I push off every stride where as on the deadmill I feel like I am pulling when I land to keep up with the belt. Easy jog 400 then hit the speed button for the second repeat at 7:19. So far, all good.
Somewhere in the middle of the first mile repeat I felt my lower hamstring tense up. After a few more stides it was begining to be almost painfull and I was trying to alter my stride - thinking I should hit the kill switch and stop right there. I did continue (maybe foolishly) and finished the last quarter mile then walked a bit to recover. Instead of pushing and forcing the last mile repeat, I decided to run easy - at like 9:10 to see how that went. It continued to be tight but no sharp pains. I put in 1.5 miles that way and called it done.
The bruch was awesome but my hammy still bothers me..... very hard rest tomorrow.
Congrats to all the great work getting done this weekend! (just not mine today) =:-(
Great running all!! I got in my 3 x 1 mile today just at or faster than my goals...last one at 6:20. I wanted to puke, but the grimace on my face was a smile!
I did 2x.5 and 2x1 all at 6:15 pace. After the second half mile, I didn't think I could do a mile at that pace, but did, then didn't think there was any way I could do another mile, and considered slowing to 6:30. I kept it at 6:15 (all treadmill) and survived. I was watching IMAZ live so maybe that helped.
I almost talked myself into just doing an easy 6 miles. I forgot how relentless these hard efforts are in the OS. Way to get it done.
Re; @ Chris H. - I may have caught what you are getting over. Today during my first mile repeat, my lower hammy tightened up and had to back off my second. Still feels funny (not funny Ha Ha either). Day off tomorow my help but it definitly concerns me. Sounds like you are doing well and getting back to normal and will be there soon.
Those signs do sound familiar. I have a 'no pain' pace, a 'hey, its there' pace, and a 'if I run this fast any longer, I'll be a cyclist and not a runner' pace. I'm getting some good PT on the leg and just barely titrating in the high intensity stuff. I'm not interested in avoiding the run. The longer I stay away from running, the harder it is to come back. Physical Therapist says its ok to run while we work on it. I just back off as soon as I feel it coming on. Some days, I can go faster and longer than others. I just have to listen to the body. And be very patient.
I do believe that since this is SOOO early in the OS, next year will still be a very good year. It's not like I'm racing anything big any time soon, ya know?
Got the hour run in today w/ 3 X 1 mile repeats, 8.3 miles total, w/ a total pace of 7:13. Fatigue is starting to accumulate, took the legs a while to loosen up, actually they never loosened up as much as I would have liked. Pushed the repeats hard, felt slow and not real smooth, 1) 6:27 2) 6:15 3 ) 6:35.
Need that rest day tomorrow, think I might actually take it. Glad to have 3 weeks in the books. Great work everyone !!!
Those signs do sound familiar. I have a 'no pain' pace, a 'hey, its there' pace, and a 'if I run this fast any longer, I'll be a cyclist and not a runner' pace. I'm getting some good PT on the leg and just barely titrating in the high intensity stuff. I'm not interested in avoiding the run. The longer I stay away from running, the harder it is to come back. Physical Therapist says its ok to run while we work on it. I just back off as soon as I feel it coming on. Some days, I can go faster and longer than others. I just have to listen to the body. And be very patient.
I do believe that since this is SOOO early in the OS, next year will still be a very good year. It's not like I'm racing anything big any time soon, ya know?
Just be patient.
@ ;Chris - I defaulted to the 'hey, its there' pace you described.... glad I didn't go past it.
I really wonder if there is a fundamental difference - biomechanically speaking - between deadmilling and a track workout. Living in Maine I have had many seasons grunting on the deadmill but I almost never did repeats or intervals there. Today was the first I can remember in a long, long time. Sure I have done some faster run there, but more like 6 to 8 mile tempo runs and not the hard zone 4 intervals we are doing now. Next interval set will be at the track and I dont care if it's cold, raining or snowing - i just don't want to feel what I did today.
Tuesday's brick will be easier than called for I am sure - somewhere between 'no pain' and 'hey its there' pace. I need to turn this around before it goes in the toilet for the season....
Finally got back on track today. Last week had been going down the tubes, had to cut short mid-week run down to 35min then skip skip thursdays bike. All because of work. Got the run in today but felt sort of flat. Did the 2 1/2 mi at 6:50 pace , then the 1mi at 7:20. The last mile didn't have anything left and did a 8:10 . Was really pissed, I just mentally gave up 2min into the last mile.
Re: "I need to turn this around before it goes in the toilet for the season...."
Just keep in mind that we can't 'hope' or 'will' this away. It is what it is. Might suck now, but, I believe next season will go just fine for both of us if we take care of the nagging stuff appropriately.
I got some good advice from Leigh in the Med Forum if you haven't been there, yet. I gotta kick out that, the fact that we have a virtual Med Tent!
Sorry I am just getting around to posting this now. Didn't do the prescribed work for Sunday. I ran the Philly Half yesterday. Originally was going to do the full but injury and a parasite took a month of training so I thought the better plan was the half. I would say mostly positive. I have spoken to a few folks and we all had the distance about a quarter mile long so I ran that in 1:48ish. The good is that I knocked 25' off my best time at the distance, the bad is that I didn't go below 8' miles. I will take 8:07 as a pace considering my first was ridiculously slow and around mile 10 on a long uphill my left hip flexor basically gave up on me. Just couldn't get back below 8 min/mi after that even with a nice downhill. Oh well, hobbled home but still had a great day.
Did my week 3 Sun run yesterday (day off because of travel). Did all intervals on the treadmill at target paces. Interesting...third interval felt fairly difficult and made me wonder if I'd have enough to push thru the last one. But then the last mile interval was the easiest of them all (must have got a "mental" second wind). Definitely got some mental WORK done!
2x1/2 mile + 2x1 mile @Z4 (7:53) with remainder at Z3 = total time 60min
Just keep in mind that we can't 'hope' or 'will' this away. It is what it is. Might suck now, but, I believe next season will go just fine for both of us if we take care of the nagging stuff appropriately.
@ Chris - Yeah, I know. No wishin' or hopin' here. Been there, done that, know it doesn't work. Running smart if and when I can, and not running at all when I shouldn't is the only way I have found to get past soft tissue injuries.
My diagnosis is that it my be some minor/ micro tears were the biceps femoris attaches to the tendon just above and behind the knee. RICE therapy the first day helped make me feel better. Having yesterday off helped make my hammy feel better. Being smart enough to STOP before making it worse - even if it means no runnining or whatever for as long as it takes - will be what I need to do to return to full health sooner rather than later......
Tonight will be my first opportunity to gauge the extent of my condition. We'll see how things go and take it from there.
Comments
Ran the New Balance "Fall Classic" 10K today in rare sub-freezing conditions here in Vancouver. Total time 42:08, my goal was under 43:00. AVG HR: 151
I'm pleased with this, just thought I'd share...
Ok, so Week 3 is in the books! 3x800m, then 1x1600m, all at ZN4.
I'm starting to truly believe that work works! I already feel stronger. Not sure about faster yet, but definitely stronger!
Looking forward to tomorrow's day off!
That's awesome, Tyler! Congrats!
Nice work, Scott and Tyler!
You too, Matt!
2 x 1/2 mi (3') -- 6:48 & 6:58 pace - 164 // 171 HR
2 x 1 mi (5') -- 6:55 & 7:10 pace - 174 // 171 HR
1.5 mi Z3 -- 7:36 pace // 171 HR
1/2 mi easy cooldown
Way to keep pushing.
I did 2x.5 and 2x1 all at 6:15 pace. After the second half mile, I didn't think I could do a mile at that pace, but did, then didn't think there was any way I could do another mile, and considered slowing to 6:30. I kept it at 6:15 (all treadmill) and survived. I was watching IMAZ live so maybe that helped.
Right or wrong, I got through this without my hamstring flaring up for the first time in 2 weeks (since the run test)...
10' w/u
then build the pace (20") every minute, for about 10 minutes, then drop back about 3/4 of that build to recover and start building again. 3 cycles of this got me to slowly increase my intensity and reach my target pace, but since it was such a slow build, I didn't get any pains in the leg.
Not the OS plan, maybe a waste of time, but I know that I was working harder than I used to and I lived to run another day.
If I'm way off, feel free to offer some ideas.
Thanks,
chris
So my son and fiance are here from Kentucky and we planned an elegant bruch at the Lucerne Inn for today. That forced me to get up early and workout in the AM - something I hate to do, but it is for a good reason.
Warm up on the deadmill - 1 mile (should have been longer but...) then into the first of 2 half mile repeats at 7:19 felt OK. Big difference from doing them at the track. I noticed that at the track I push off every stride where as on the deadmill I feel like I am pulling when I land to keep up with the belt. Easy jog 400 then hit the speed button for the second repeat at 7:19. So far, all good.
Somewhere in the middle of the first mile repeat I felt my lower hamstring tense up. After a few more stides it was begining to be almost painfull and I was trying to alter my stride - thinking I should hit the kill switch and stop right there. I did continue (maybe foolishly) and finished the last quarter mile then walked a bit to recover. Instead of pushing and forcing the last mile repeat, I decided to run easy - at like 9:10 to see how that went. It continued to be tight but no sharp pains. I put in 1.5 miles that way and called it done.
The bruch was awesome but my hammy still bothers me..... very hard rest tomorrow.
Congrats to all the great work getting done this weekend! (just not mine today) =:-(
I almost talked myself into just doing an easy 6 miles. I forgot how relentless these hard efforts are in the OS. Way to get it done.
@Steve-
Re; @ Chris H. - I may have caught what you are getting over. Today during my first mile repeat, my lower hammy tightened up and had to back off my second. Still feels funny (not funny Ha Ha either). Day off tomorow my help but it definitly concerns me. Sounds like you are doing well and getting back to normal and will be there soon.
Those signs do sound familiar. I have a 'no pain' pace, a 'hey, its there' pace, and a 'if I run this fast any longer, I'll be a cyclist and not a runner' pace. I'm getting some good PT on the leg and just barely titrating in the high intensity stuff. I'm not interested in avoiding the run. The longer I stay away from running, the harder it is to come back. Physical Therapist says its ok to run while we work on it. I just back off as soon as I feel it coming on. Some days, I can go faster and longer than others. I just have to listen to the body. And be very patient.
I do believe that since this is SOOO early in the OS, next year will still be a very good year. It's not like I'm racing anything big any time soon, ya know?
Just be patient.
Got the hour run in today w/ 3 X 1 mile repeats, 8.3 miles total, w/ a total pace of 7:13. Fatigue is starting to accumulate, took the legs a while to loosen up, actually they never loosened up as much as I would have liked. Pushed the repeats hard, felt slow and not real smooth, 1) 6:27 2) 6:15 3 ) 6:35.
Need that rest day tomorrow, think I might actually take it. Glad to have 3 weeks in the books. Great work everyone !!!
@ ;Chris - I defaulted to the 'hey, its there' pace you described.... glad I didn't go past it.
I really wonder if there is a fundamental difference - biomechanically speaking - between deadmilling and a track workout. Living in Maine I have had many seasons grunting on the deadmill but I almost never did repeats or intervals there. Today was the first I can remember in a long, long time. Sure I have done some faster run there, but more like 6 to 8 mile tempo runs and not the hard zone 4 intervals we are doing now. Next interval set will be at the track and I dont care if it's cold, raining or snowing - i just don't want to feel what I did today.
Tuesday's brick will be easier than called for I am sure - somewhere between 'no pain' and 'hey its there' pace. I need to turn this around before it goes in the toilet for the season....
Got the run in today but felt sort of flat. Did the 2 1/2 mi at 6:50 pace , then the 1mi at 7:20. The last mile didn't have anything left and did a 8:10 . Was really pissed, I just mentally gave up 2min into the last mile.
@ Steve-
Re: "I need to turn this around before it goes in the toilet for the season...."
Just keep in mind that we can't 'hope' or 'will' this away. It is what it is. Might suck now, but, I believe next season will go just fine for both of us if we take care of the nagging stuff appropriately.
I got some good advice from Leigh in the Med Forum if you haven't been there, yet. I gotta kick out that, the fact that we have a virtual Med Tent!
I know, its intimidating. I'm wondering - Did they come in here that fast or did they become that fast?
What the hell am I doing here?!
Getting faster!
What Chris said.
Couldn't agree more!!!! Well done everyone.
Did my week 3 Sun run yesterday (day off because of travel). Did all intervals on the treadmill at target paces. Interesting...third interval felt fairly difficult and made me wonder if I'd have enough to push thru the last one. But then the last mile interval was the easiest of them all (must have got a "mental" second wind). Definitely got some mental WORK done!
2x1/2 mile + 2x1 mile @Z4 (7:53) with remainder at Z3 = total time 60min
Same here...feeling stronger for sure! Have not run this hard in years, but the WORK feels GREAT!!
No day off though...cramming in next two drainer workouts so I can take a day off and run only while traveling with the family for Thanksgiving.
@ Chris - Yeah, I know. No wishin' or hopin' here. Been there, done that, know it doesn't work. Running smart if and when I can, and not running at all when I shouldn't is the only way I have found to get past soft tissue injuries.
My diagnosis is that it my be some minor/ micro tears were the biceps femoris attaches to the tendon just above and behind the knee. RICE therapy the first day helped make me feel better. Having yesterday off helped make my hammy feel better. Being smart enough to STOP before making it worse - even if it means no runnining or whatever for as long as it takes - will be what I need to do to return to full health sooner rather than later......
Tonight will be my first opportunity to gauge the extent of my condition. We'll see how things go and take it from there.
Run Strong