Week 5 Run Thread
Lots of commitments this week, so got under way with the run tonight. Looks like the Adv plan wanted 4 X 1m.
I took a guess on 3 x 1 and went 640 on the tmill. 7 miles total. Felt good.
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Lots of commitments this week, so got under way with the run tonight. Looks like the Adv plan wanted 4 X 1m.
I took a guess on 3 x 1 and went 640 on the tmill. 7 miles total. Felt good.
Comments
4x1mile (7:28, 7:24, 7:18, 7:19), treadmill at the gym, on the advanced plan (which is supposed to be z4). It felt awesome and very easy.
My last test has my z5 pace set at 7:45, so I think it's time to retest.
Gonna have to do the run on the treadmill in the AM. Not looking forward to that. I've been really struggling with tight calves and some right foot issues related to that. Hoping tomorrow's run goes smoothly. I might just get the intervals in and see how I feel from there.
Great job Hayes and Scott!
Team Chavez Tuesday am track today, 30 degrees in Norcal with a smidge of ice on one corner of the track. 15 happy runners at 6am. In adv OS plan but we modified to 6 x 800 negative split with 400 recovery. Goal was for last 2 to be FAST. Our team is racing a 5K Saturday and I wanted to see what my legs could do
3:12, 3:08, 3:07, 3:06, 3:01.....2:57!!! How about them apples?!?! HOLY CRAP was that some work, but I felt amazing. First 4 I ran in lane 2 with a pack of 8 of us just working it. Then I said ,"let me move in...I want to turn back time
". My girlfriend jumped up on my shoulder and encouraged me along and in the last 200 of the last interval she screamed: "FINISH IT!!", so I dug deep and sprinted in. That is now my new mantra for Saturdays race: FINISH IT!!!!!
argh! Cruddy run this AM. The tight calves and tension in the right foot only let me do the intervals themselves. Nailed the intervals from a pace perspective but walked the rest periods to stretch the foot and walked the Z3 for the same reason. Lots of stretching before and after. Will stretch 3x today and everyday until I get this fixed!
10' warmup
.5m @ 6:26, NGP 6:18 (1.01), cadence 91, HR 158
.5m @ 6:40, NGP 6:11 (1.03), cadence 91, HR 161
1m @ 6:27, NGP 6:25 (0.99), cadence 91, HR 167
11.5' @ 7:16, NGP 7:07 (0.89), cadence 88, HR 162
Total 45', TSS 59.7 (0.85)
15' warmup
.5 mile @ 9:17, IF: 1.005
.5 mile @ 8:25, IF: 1.110
1 mile @ 8:40, IF: 1.076
55' total
This felt like an easier run to me. Can't wait to retest for Vdot!
15' warmup
.5 mile @ 9:17, IF: 1.005
.5 mile @ 8:25, IF: 1.110
1 mile @ 8:40, IF: 1.076
55' total
This felt like an easier run to me. Can't wait to retest for Vdot!
15' warmup
.5 mile @ 9:17, IF: 1.005
.5 mile @ 8:25, IF: 1.110
1 mile @ 8:40, IF: 1.076
55' total
This felt like an easier run to me. Can't wait to retest for Vdot!
Sorry about the multiple posts. I only hit submit once! Weird. Is there a way to delete posts...I only see edit.
Jim - I feel the same way!
I am in "foreign country" in DuPont, Wa. with a 2 hour difference from Texas. So, I was out at 5:30 running on unfamiliar roads guessing at distances and using just perceived effort. To throw in some effort to be like the last couple of weeks, I threw in 4 strides of about a minute each.
There is a 3X1 mile coming up soon before our next VDot test. So, we might as well enjoy the "dial back".
MS felt awesome but noticed a little pain in the right hip that is my old friend ITB saying hello. Took some time and stretched with no pain. 2 x 800 at Threshold pace and then 1 mile. Nailed everything and took the one mile and finished at 6:55. Threshold pace for me is 7:23 so I was happy.
We will see how tomorrow feels on the bike after pushing.
15' warmup
1st 1/2mi @ 7:03
2nd 1/2mi @ 7:03
1mi @ 6:58
1mi @ 8:00
Due to the Chi Tri club year end party tonight, hit the Tmill for Saturday's run today. Decided to cut it short before hoping on the tmill since I don't have that much time at lunch and being less than 24 hrs since my FTP ride. I knew it was gonna suck. I was RIGHT
3 Miles @ 7:40 and 1 mile @ ;6:40 and called it a day. Tapering into Sunday's race and I was tired.
connect.garmin.com/activity/58522037
New experience for me today. Went across the street to 24 hour fitness and ran on the treadmill for my 4X1s. Used the Garmin Foot Pod which seemed pretty close to the treadmill once I raised the level to a two percent grade and my stride adjusted accordingly. Sweat flying everywhere. There were the expected looks/stares watching this guy hammer out Z4 paces on a 2% incline.
Great post today from the team!
@Daniela and Tucker - great, text book run today! You two nailed it!
SS
@ Coach P and Carrie - Two words: HOLY CRAP!
Just did my 4 X1 mile at lunch time, a little windy out there, but boy was it nice to get some warmer weather hear in the East. Cold front coming in tomorrow, so really enjoyed running in shorts today on Dec. 1
Legs felt good today, had the turnover that I was lacking over he past week. Will not be able to down load data until tonight, but was very happy with the pace.
It's going to be a long afternoon at work, between the very tired legs and foggy, groggy head from having one helluva workout. I just want to lie down. All part of building that mental toughness.
Z 4=7:04
.5 6:39
.5 6:37
1 6:29
See how tomorrow's ride goes....
@Carrie Awesome run. Those are some smokin' splits. Sounds like a fun group.
@Coach P Way to get to the track in the dark. I feel like a wimp for going inside.
@Joe - Looks like the advanced guys has a tough one! I noticed the 3 x 1 mile coming up too.
Decompressed last night and got almost 9 hours sleep. WONDERFUL.
OK, so now I'm hoping I just captured lightning on a bottle on one of those good days. If these had FELT harder, I would not have pushed the pace that much. Best run of the OS so far. Now just hope that I haven't cooked myself for tomorrow...
I almost wonder if part of it has that i've been mostly running outdoors and those conditions are tougher....so the indoor same RPE gives you a bit faster speed. We'll see.
Wm
Very impressive William. You did not just go a little faster than you were suppose to, you absolutely crushed it !!!
In my opinion when we try to really push the pace you are expending more energy and fatigue quicker. When we run more relaxed, we are more fluid, have better form and run more efficiently, thus faster. I would assume this is why you had such good results today.
I've been playing with this same concept on the bike. When I feel myself starting to get tense, I remind myself to relax and peddal more quietly, when I look at the PM my watts are higher. The result has been faster paces and higher wattage outputs and I don't feel as trashed at the end of the interval.
There is also that mental barrier that you removed by not looking at your pace while running.
Expecting a good Vdot improvement with that upcoming test !!
Hit the treadmill at the gym tonight instead of braving the elements. Cold, windy, and dark -- yuck! Though for some reason, cold, windy, and dark in the morning isn't as bad as in the evening.
2x800m (3') @10:18; 1x1600m @ 10:18. Honestly, the only thing that got me through that mile interval was thinking of how someone here said that quitting becomes a habit. It was misery.
The treadmill always kills me. The only good thing about it is I focus more on form. But other than that, it's absolute 100% torture. how you true winter peeps can do the whole OS on one ... I just don't know!
But ... w/o done!
A little background before my 5K this Saturday. I rarely ran 5K's until I joined EN. Then once I joined I realized how freaking hard it is to improve that distance when you are already fit. So in almost 3 years with EN my times have gone from 20:37 down to 19:30. Not linear in any way. Kind a consistent around 20 minute gal. My personal best at age 28 was 18:16. I am 42 now and am really really hoping for a low 19:-). Not really interested in heading toward the finish line and seeing a 20. You know what I mean?!?! Not that 20 is bad.. I am just done with 20. I have the fitness I think and now just need to go out there and DO IT!!
Will do a little easy 5-6 miler tomorrow. No more hard bikes until after the race. ( did intervals on bike today).
Will let you know how it goes:-).
Carrie
Tough morning for me. Desperately needed sleep after 2 nights of maybe getting ~4ish hours so slept in and figured I'd run at work. Weather turned and I didn't have right gear so mill time at work Fitness Center. Very warm inside and legs not happy but got my 4x1 miles done at 7:40 pace. Some serious mental HTFU to get through the last one and being on the mill helped ensure the work got done. No way I was going to touch the speed button until the mile interval was done. Finished looking like someone had poured buckets of water over me. Shirt, shorts, socks drenched.