Getting freaking cold here. Snow 24* and blowing 20mph so stayed inside on the dreadmill this morning. 4X1 mile as 6:22, 6:15, 6:11, and 6:00. Total of 8 miles in 55:47. Nice progression with each getting faster. Weird how that works but didn't seem like each was that much faster than the first. Paces are feeling easier each week so it'll be interesting to see what I'll so come 4 weeks from now.
Got the intervals done and above target paces. Run fitness for speed is now back, but legs are getting tired from the longer distance being covered. The legs felt really heavy today. The are also feeling bigger, which I attribute to the bike intervals getting longer. Going to foam roll tonight?
4x1 mile on the winterset fitness center treadmill, 5:51 5:48 5:49 5:44 It wasn't easy but I do love running at this gym also it is where I do the vDot indoor tests. There is a mirror right in front of you so I get to see my baby giraffe form in full effect.
Had a crap day. Had planned to do Thursdays bike super early as I had to be in the car at 6:30. That did not happen. Spent 7 hours driving in the rain with a few hours arguing in between. As the thing for tomorrow got cancelled I figured I would give the run a rip. Thought there was no way I could do it. Was pretty out of it and felt very strange when I got out of the car. Just did it anyhow to avoid having to do it tomorrow. Half mile warm up and got to it. 6:15, 6:15, 6:07 and 6:00. Just as I was finished with the 3rd one and thinking that was plenty for today that classic hit GOD DAMN IT FEELS GOOD TO BE A GANGSTER came on and I knew there was no way that I could bag the last one
Very happy that is over. Seems like nice work all around today.
Hey Mrs Chavez, is Mr Chavez getting nervous with you running that fast?
unfortunately I had to treadmill run tonight. I felt strong. I think my weekend trail run with the guys is paying off. we go hard for over an hour. I'm usually bringing up the rear. However, I do think it is making me stronger. tonight's run kicked my but but it felt good as I was able to hold pace and heart rate.
I must be the only one not on the advanced plan, that's ok. 2 x .5 mile at 7:13 and 7:01 and 1 mile at 7:10. At a T pace of 7:27, I'll take it.
Also worked on my mental 6 pack tonight. Got the workout in, but started pouring the second I walked out the door, then the 20 mile/hr wind off of the ocean on a dark track. Track has been lit every other night so have to figure that one out. I'm just glad that it is not snowing yet in NE.
I wasn't sure I could do it today. I got up early to do the 4x1 mile repeat and was dead tired, the car had broken down for two days. I went to check on it (charging the battery overnight) and it was still dead. Frustrating day with the car. My amazing wife figured out it wasn't a bad battery but rather a blown battery fuse. She helped me install it after school so I could still attempt my run.
On the run I wasn't sure I could do the 4.1 mile. On Sunday I was supposed to do 2x1.5 mile and I couldn't complete it. I did 2x1 and then 2..5 at TP, but struggled. I was dog tired after that workout and didn't feel today would be any different. But I did it! 4x1 at TP and I felt strong. I could have gone faster.
Wow - great run today. I got to the track about 5pm, so a little bit of daylight left; temps barely above freezing. They claim to close to track at dark, so I was wondering if I would get kicked out. My T pace is 7:35, but I knocked out 7:22, 7:16, 7:18, 7:24 feeling fairly comfortable. Hamstring isn't bothering me and no one kicked me out. Thinking about doing a 4 mile race this weekend and see if I can earn a new vdot! If y'all think this is a bad idea, feel free to talk me off the cliff...
Carrie, I'm getting nervous you are going to catch me! Nice work... low 19s are definitely in your near future if you keep it up.
Dan, those are some impressive numbers. FWIW once I started routinely holding low 5:40s on my TP mile repeats last year I broke 17:00 in a 5k... you are getting close!
I did my run afterwork due to calls with Germany early this morning and I don't know how you guys do it. It's sooo much easier for me to just get up and get my workout done.
The WU just felt uncomfortable and I wanted to stop from about 2' in but I wouldn't let myself. At 10' in I got a side stitch from the WU!!! I don't know what my deal was, I stepped off the treadmill for about 15" and was about to strech and try to shake it off and then thought to myself, this is my opportuntiy. I have had a few races in the last two years that a side stitch has slowed me down big time.
I decide to take advantage of the situation and force myself to run through it and fix it. so I set the treadmill to my TP exactly and just started counting steps, belly breathing, and forcefully exhaling.
The pain actually started to go away pretty quickly as I was running at TP and by 5' into the first interval it had relaxed to the point that I thought I could actually do the whole workout. It was not gone, but just nagging, not horrible. Then I slowed down for the rest period and it came right back.
The rest of the workout went the same way. I was able to get rid of the side stitch running at TP, but it would come back about a minuted after I slowed down. I guess the next time I get one in a race I should just speed up instead of slow down ;-)
Anyway, 4 x 1 at exactly tempo pace and becuase of the side stitch issue the TP portion actually felt significantly easier that the recovery. I was tempted just to combine the 3rd and 4th interval into 2 miles.
Took the day off today for mental health reasons....... huh.... bad hair day.... Actually it was more of a relationship thing - DW and I have a difference of opinion about the malfunctioning of a woodstove and who is to blame. Of couse, I can't possibly be right.
I'll be back on track tomorrow.... long way to go before the end of the OS and I'm not too worried about it.
From the general flavor of the posts today, seems like many had great runs. Way to crush it. Nice work to all!
I got mine done this morning at o'dark thirty. First sub-zero run of the year and it was icy to boot. Air temp was low teens and wind was whipping across the lake at ~20 mph, so it was C - O - L- D! At least I had a bad attitude too, but put my head down and got it done. The path was covered in a thin layer of bumpy ice and an even thinner layer of snow, so the footing was marginal...not terrible, but certainly not good. I slipped a few times, and the surface definitely slowed me down. Target pace for the 4x1 was 6:50, and I think I went 7:03, 6:56, 7:03, and 6:57. I'll take it given the conditions, but it was mentally disappointing to miss the targets. I need to get me some of those Matt Sullivan homemade spikey shoes!
@bill....you da man. I was wrapped up like precious cargo running around lake h. Feet FREEZING! 300 miles south the snow is not sticking yet. Big time props for running in that!!
Got it done tonight. Windy, very windy but no snow or sub-freezing temps 2 x 1/2 mi at 8:57, 9:07 and then mile at 8:57. Z4 is 8:55 so close enough. Did the loop so the second interval was the hilly one so I stood a better chance of nailing the mile. Next run is the starting segment of the Christmas Biathlon on Saturday, claimed 5k. Distance is pretty close for run but I think it's a couple hundred meters off (long) for the swim. I grew up doing ski-shoot biathlon and now I do 4 run-swim biathlons per 'winter,' weird!
Crap woke up this am after doing my 60 min run last night, and while walking downstairs my left achilles tendon is popping with every step. No pain, just a weird feeling. Any ideas from the wicked smart people?
Wow, so for some reason yesterday's 2x1/2, 1x1 felt much harder than last week's 2x1.
Yesterday was the first time since the start of my OS that I experienced sore muscles while I was doing the workout, run or bike. Sure I have felt fatique, winded, high heart rate and muscles soreness or stiffness the day after, but yesterday's run was different.
I do feel normal this morning, so I am interested to see what today's bike will feel like. Maybe it is all catching up to me. Anybody else reach this point?
John, this is the cumulative load of the OS the veterans have advised about. It is also what drives fitness with consistency over time and is why it is really important to stay in those zones as much as possible to avoid diggin a fatigue hole from which it is very hard to recover by over extending.....
Yes, it is about week 5 when the load begins to manifest..........great work, stay consistent!
Well I hate to admit that I just realized I've been running too fast all this time. I hadn't bothered to look at my zones in the data tool and have been running all the intervals at the same pace I did my 5K test at (I do all my rides at 100% of my FTP so I figured it was the same for the run). Needless to say, it has been very difficult to run that pace and sometimes I just couldn't do it.
Today I ran at the pace I'm supposed to be using and it felt much more manageable.
2x.5 and 2x1 @ 6:30 pace with my HR in the low 160s, instead of running 6:00 pace with my HR pushing 170.
My left hip is bugging me like it did this time last year, an annoying impingement issue. Did not run Tuesday to give it some rest, stretching seem to be helping.
4 X 1 mile on the track last night;
6:26 Avg HR 153 6:30 152 6:39 151 6:42 151
I'm starting to enjoy these hard sets, on the trainer too. Getting used to pushing (new headphones for my iPod are helping with some Heavy Metal!)
My left hip is bugging me like it did this time last year, an annoying impingement issue. Did not run Tuesday to give it some rest, stretching seem to be helping.
Hey Tyler, I seem to have the same left hip pain you are getting. It bothered me all through my IM training last year and flared up again with this years OS intervals.
It does get better with massage, rolling, ice baths and stretching but it keeps coming back and gets very painful with the 12 + mile runs. I hope it is just an impingement syndrome, but it has that nagging arthritic feeling.
Hoping to get through IMLP before I need that hip replacement. Good luck with yours.
Thanks Bob, I had physio last Feb-March, with strengthing and stretching, etc. It went away until this fall OS, I had forgetten all about it...I might have to give massage a try this time. Good luck to you too!
Back at work again so Sunday and Today were switched. I paid off our ambulance dudes to go get me a battery for my footpod. Per the multiple times multiple sppeds calibrated footpod/305 I crushed it. 5:27, 5:24, 5:24 Well I wish I was that fast (I didn't bring the download cradle w/ me) 5:54, 5:52, 5:50 the way I have been measuring this OS. I am the one guy who cannot get their footpod to do what I want it to. Either way it went fine, shortly after we went to a another car fire. Bill nice work getting it done you are braver and tougher than me Bob/tyler hope your hip feels better. Steve- Its cool being married is simply a nice way of saying you're wrong all the time. I'm wrong all the time/married too.
Day late and a dollar short, so yesterday's run today: 4 x 1 mile on the road (seemed like it was uphill all the way-RATS!): 6:48, 6:45, 6:52, 6:37 total of just under 9 miles
Crap woke up this am after doing my 60 min run last night, and while walking downstairs my left achilles tendon is popping with every step. No pain, just a weird feeling. Any ideas from the wicked smart people?
Hi Scott- someone just wrote about this earlier this week in the medical forum. Check it out.
Moved yesterday's run to tonight. Doubled up after the bike this morning. Crazy work day yesterday.
Anyway, started the warmup and planned on doing my hybrid version of the OS Plan and Phys Therapy Plan. But had no pain and the warmup accels to target pace felt doable. So, I tried the pure OS plan and planned on backing off at first twinge in the hammy. Never needed to! Rawked the 2 x .5mi and 1 x 1mi at 7:00! Didn't think I'd even be attempting this until after the next run test.
This qualifies as my first breakthrough with EN. I was worried that I wasn't built for these OS run intensities. Thus, the first 'wall' has come tumbling down!
Did wed run yesterday due to fighting a cold... 2X/12 at 8:23 (spot on) and then 1X1 at 8:03 (too fast)... need to do a better job hitting the numbers as I felt really wrecked after the 45 min.. .maybe some lingering effects of a cold though...
Did wed run yesterday due to fighting a cold... 2X/12 at 8:23 (spot on) and then 1X1 at 8:03 (too fast)... need to do a better job hitting the numbers as I felt really wrecked after the 45 min.. .maybe some lingering effects of a cold though...
YIPEE!!! Bah Humbug 5K today in 19:04!!!!!! ( 6:07avg) GET OUT!!!! 3rd OA and 1st in AG 40-44.
Had a perfect race! My goal was to run low 19's which I have not done in years. HOLY CRAP....I DID IT!!! 2 Years ago 20:08 on this course.
A huge turn out for my team. A friend and teammate named Michael said we would run together. I said don't wait for me but if it works out to stay together...COOL! He was right with me almost the whole way.
I never looked at my garmin the whole way and just ran on feel.
Just after mile 2, Michael thought we turned right but it was not for another 20 feet and he turned into me and sent me flying!!! We both went from a dead stop to running again. I was so thrilled to be able to rally and get my pace going again. We continued to pass folks the whole way. The slow down in mile 3 is partially the hip check I guess because no part of me felt like I was slowing. All pistons were firing the whole time!! The training is really paying off. When we approached the line Michael was ahead and ended up breaking 19!! with 18:58. His first ever. We were so excited! I think he apologized 50 times for sending me flying. No worries. I did what I wanted to!!
I also lost some weight recently doing a cleanse and changing my eating habits. All of this was evident today as I felt really light!
WOO HOO!!! not sure what my Vdot is and don't really care. I am on such a high!!
Comments
It wasn't easy but I do love running at this gym also it is where I do the vDot indoor tests. There is a mirror right in front of you so I get to see my baby giraffe form in full effect.
Had a crap day. Had planned to do Thursdays bike super early as I had to be in the car at 6:30. That did not happen. Spent 7 hours driving in the rain with a few hours arguing in between. As the thing for tomorrow got cancelled I figured I would give the run a rip. Thought there was no way I could do it. Was pretty out of it and felt very strange when I got out of the car. Just did it anyhow to avoid having to do it tomorrow. Half mile warm up and got to it. 6:15, 6:15, 6:07 and 6:00. Just as I was finished with the 3rd one and thinking that was plenty for today that classic hit GOD DAMN IT FEELS GOOD TO BE A GANGSTER came on and I knew there was no way that I could bag the last one
Very happy that is over. Seems like nice work all around today.
Hey Mrs Chavez, is Mr Chavez getting nervous with you running that fast?
I must be the only one not on the advanced plan, that's ok. 2 x .5 mile at 7:13 and 7:01 and 1 mile at 7:10. At a T pace of 7:27, I'll take it.
Also worked on my mental 6 pack tonight. Got the workout in, but started pouring the second I walked out the door, then the 20 mile/hr wind off of the ocean on a dark track. Track has been lit every other night so have to figure that one out. I'm just glad that it is not snowing yet in NE.
On the run I wasn't sure I could do the 4.1 mile. On Sunday I was supposed to do 2x1.5 mile and I couldn't complete it. I did 2x1 and then 2..5 at TP, but struggled. I was dog tired after that workout and didn't feel today would be any different. But I did it! 4x1 at TP and I felt strong. I could have gone faster.
Now off to my daughters basketball game.
What a day.
Dan, those are some impressive numbers. FWIW once I started routinely holding low 5:40s on my TP mile repeats last year I broke 17:00 in a 5k... you are getting close!
I did my run afterwork due to calls with Germany early this morning and I don't know how you guys do it. It's sooo much easier for me to just get up and get my workout done.
The WU just felt uncomfortable and I wanted to stop from about 2' in but I wouldn't let myself. At 10' in I got a side stitch from the WU!!! I don't know what my deal was, I stepped off the treadmill for about 15" and was about to strech and try to shake it off and then thought to myself, this is my opportuntiy. I have had a few races in the last two years that a side stitch has slowed me down big time.
I decide to take advantage of the situation and force myself to run through it and fix it. so I set the treadmill to my TP exactly and just started counting steps, belly breathing, and forcefully exhaling.
The pain actually started to go away pretty quickly as I was running at TP and by 5' into the first interval it had relaxed to the point that I thought I could actually do the whole workout. It was not gone, but just nagging, not horrible. Then I slowed down for the rest period and it came right back.
The rest of the workout went the same way. I was able to get rid of the side stitch running at TP, but it would come back about a minuted after I slowed down. I guess the next time I get one in a race I should just speed up instead of slow down ;-)
Anyway, 4 x 1 at exactly tempo pace and becuase of the side stitch issue the TP portion actually felt significantly easier that the recovery. I was tempted just to combine the 3rd and 4th interval into 2 miles.
I'll be back on track tomorrow.... long way to go before the end of the OS and I'm not too worried about it.
From the general flavor of the posts today, seems like many had great runs. Way to crush it. Nice work to all!
Great work everyone! You guys are killing it!
@bill....you da man. I was wrapped up like precious cargo running around lake h. Feet FREEZING! 300 miles south the snow is not sticking yet. Big time props for running in that!!
Lynne
Wow, so for some reason yesterday's 2x1/2, 1x1 felt much harder than last week's 2x1.
Yesterday was the first time since the start of my OS that I experienced sore muscles while I was doing the workout, run or bike. Sure I have felt fatique, winded, high heart rate and muscles soreness or stiffness the day after, but yesterday's run was different.
I do feel normal this morning, so I am interested to see what today's bike will feel like. Maybe it is all catching up to me. Anybody else reach this point?
John, this is the cumulative load of the OS the veterans have advised about. It is also what drives fitness with consistency over time and is why it is really important to stay in those zones as much as possible to avoid diggin a fatigue hole from which it is very hard to recover by over extending.....
Yes, it is about week 5 when the load begins to manifest..........great work, stay consistent!
SS
Well I hate to admit that I just realized I've been running too fast all this time. I hadn't bothered to look at my zones in the data tool and have been running all the intervals at the same pace I did my 5K test at (I do all my rides at 100% of my FTP so I figured it was the same for the run). Needless to say, it has been very difficult to run that pace and sometimes I just couldn't do it.
Today I ran at the pace I'm supposed to be using and it felt much more manageable.
2x.5 and 2x1 @ 6:30 pace with my HR in the low 160s, instead of running 6:00 pace with my HR pushing 170.
4 X 1 mile on the track last night;
6:26 Avg HR 153
6:30 152
6:39 151
6:42 151
I'm starting to enjoy these hard sets, on the trainer too. Getting used to pushing (new headphones for my iPod are helping with some Heavy Metal!)
Thanks Bob, I had physio last Feb-March, with strengthing and stretching, etc. It went away until this fall OS, I had forgetten all about it...I might have to give massage a try this time. Good luck to you too!
I paid off our ambulance dudes to go get me a battery for my footpod.
Per the multiple times multiple sppeds calibrated footpod/305 I crushed it.
5:27, 5:24, 5:24
Well I wish I was that fast (I didn't bring the download cradle w/ me)
5:54, 5:52, 5:50 the way I have been measuring this OS. I am the one guy who cannot get their footpod to do what I want it to.
Either way it went fine, shortly after we went to a another car fire.
Bill nice work getting it done you are braver and tougher than me
Bob/tyler hope your hip feels better.
Steve- Its cool being married is simply a nice way of saying you're wrong all the time. I'm wrong all the time/married too.
4 x 1 mile on the road (seemed like it was uphill all the way-RATS!): 6:48, 6:45, 6:52, 6:37 total of just under 9 miles
Hi Scott- someone just wrote about this earlier this week in the medical forum. Check it out.
Just hit my targets for the run!
Moved yesterday's run to tonight. Doubled up after the bike this morning. Crazy work day yesterday.
Anyway, started the warmup and planned on doing my hybrid version of the OS Plan and Phys Therapy Plan. But had no pain and the warmup accels to target pace felt doable. So, I tried the pure OS plan and planned on backing off at first twinge in the hammy. Never needed to! Rawked the 2 x .5mi and 1 x 1mi at 7:00! Didn't think I'd even be attempting this until after the next run test.
This qualifies as my first breakthrough with EN. I was worried that I wasn't built for these OS run intensities. Thus, the first 'wall' has come tumbling down!
Now, where are those pnut M & M's.....
@Chris -- Awesome work! So rewarding when things finally start to click!
They are perfect for that thin ice!
Way to go out there and get it done!
Congrats on a great run Chris. When doing these prescribed workouts there is no choice but to get faster. Keep it going !!
Had a perfect race! My goal was to run low 19's which I have not done in years. HOLY CRAP....I DID IT!!! 2 Years ago 20:08 on this course.
A huge turn out for my team. A friend and teammate named Michael said we would run together. I said don't wait for me but if it works out to stay together...COOL! He was right with me almost the whole way.
I never looked at my garmin the whole way and just ran on feel.
Mile 1-:6:06 Mile 2- 6:04, Mile 3- 6:12, 0.13- 0:41high ( Garmin said 6:05 avg!!)
Just after mile 2, Michael thought we turned right but it was not for another 20 feet and he turned into me and sent me flying!!! We both went from a dead stop to running again. I was so thrilled to be able to rally and get my pace going again. We continued to pass folks the whole way. The slow down in mile 3 is partially the hip check
I guess because no part of me felt like I was slowing. All pistons were firing the whole time!! The training is really paying off. When we approached the line Michael was ahead and ended up breaking 19!! with 18:58. His first ever. We were so excited! I think he apologized 50 times for sending me flying. No worries. I did what I wanted to!!
I also lost some weight recently doing a cleanse and changing my eating habits. All of this was evident today as I felt really light!
WOO HOO!!! not sure what my Vdot is and don't really care
. I am on such a high!!
Carrie