Week 6 Run Thread

Carrie Chavez

Hi peeps!

Lots of days of work in a row for me: race , Long run, FT test and now track. But I continue to feel amazing. Weird.

warm up 2 miles.

3 x 1 mile ( New Z4 is 6:32). Ran them @ 6:36, 6:22, 6:22  ( 400 recoveries)

cool down 1 mile chatting with my friends. No Z3 work end. Too social when the work is done.

Hope your runs go well too!

CC

 

Brenda Ross

Did 3 x 1 mile today to, but on the marathon hack plan, as I am starting my Boston training. Although I have not retested I am running at faster paces, but nowhere near Carrie. Good god, I would cough up a lung if I even tried that pace. Nice job on the run Carrie. Truely an inspiration. So from this point on, my runs will be different than everyone elses, but I will still let you know how it is going.

O2BFast

Today ends my 5 days in a row training.    Moved up Tues to Mon and then Wed to Tues.   Now a day off tomorrow.

I did the 1x1/2 mi and 2x1 mi intervals today.   Legs were a bit tired and the hilllier road here in Alabama made it a bit tougher.    Beat my target pacing, though I really thought I was a bit slower than what showed on the Garmin.    For the 2x1 mile I hit 6:38 and 6:32.  

Now I have the work done, and tomorrow's meetings can be much more relaxed as I don't need to think about training after a long work day.

 

steveperx

I did the 35 min of Z1 following the 2x20 this morning. I skipped the strides because a) I was on a dreadmill, and b) I'm still trying to ease back into running after a few weeks with a tender achilles.

ironmtngrl

I was thankful for this group today. I got off work around 6, was tired from remnants of a cold and a hangover, and was not feeling enthused about running intervals on the dark track, when it is soooo cold outside (~30 deg). Then I remembered reading a recent post about someone who had done his run in ~13 deg weather in the morning. That helped me decide to HTFU and get 'er done. Knocked out 7:12, 7:19, 7:19 miles. Felt good and glad to have gotten it done. I got my PowerTap in the mail today, so , bye peeps, gotta go put a tire, cassette etc. on her. I've already finished reading Training with Power book!

Joe Hallatschek

Posted By Beverly Richardson on 07 Dec 2010 08:14 PM

I was thankful for this group today. I got off work around 6, was tired from remnants of a cold and a hangover, and was not feeling enthused about running intervals on the dark track, when it is soooo cold outside (~30 deg). Then I remembered reading a recent post about someone who had done his run in ~13 deg weather in the morning. That helped me decide to HTFU and get 'er done. Knocked out 7:12, 7:19, 7:19 miles.

Great story. Puts some more motivation into getting out on tough days.  Awesome.

wareagledusty

had to take this morning off from my run. I am running a half marathon on Sunday and have had some pain in my right foot recently so wanted to give it a rest today. I really really don't like skipping a day, even if I know it is best for me. I almost went upstairs and did a bike ride to make up for it. I guess I have really been bitten by the training bug.... :-)

Coach Patrick

Nice work everyone...you guys are awesome! I was a human popsicle here but did my 3 x 1 as 6:19, 6:10, 6:19. Who put that ice down my shorts???~!???!?!!

mattsull

Human popsicle here too. 13 degrees out. Ran 6 miles with 2x1 @ 6:40 and 6:22. Think I ran faster due to some bad footing and some traffic stops. Foot feels good.

Jon Bergmann

I opted to sleep in this morning. Yesterday's 2x20 was very hard. I will run this afternoon. I probably can even get outside since the weather will be good. I will report later.

kmepham

New target paces after Sunday's 5K PR: Z4 6:38, Z3 6:45. (Only 7 seconds difference between Z3 and Z4? I'm nowhere near good enough to make that fine a distinction in pacing.)
10' warmup
.5m @ 6:23, NGP 6:14 (1.02), cadence 93, HR 159
1m @ 6:45, NGP 6:17 (1.01), cadence 93, HR 161 - uphill leg
1m @ 6:25, NGP 6:44 (0.94), cadence 91, HR 160 - downhill leg
13' @ 6:59, NGP 6:46 (0.94), cadence 90, HR 160
Total 50', cadence 90, TSS 70.9 (0.88)

Carl

Today was a rough workout for me.....5 min warm up, then 3x30 second strides.

I then did my 1 mile repeats at threshold pace and above but felt wore out and like my heart was pumping a little harder today.

1 mile at 7:06
1 mile at 6:55
.5 mile at 3:12
25 minute between easy and TP for 3 miles

total today was around 6 miles in 50 minutes. All I can say is bring Friday (rest and flexibility) to me already.

Pain is speed entering the body though and the work is working

torontoquads

Feeling great today. Garmin off??? Pace seemed hot without feeling so hard. Looking forward to the next 5k test!

.5M in 4:08, IF: 1.483
1M in 8:40, IF: 1.124
1M in 8:41, IF: 1.187

morpheus

must've been at least 72deg today for my run! yep, stayed indoors at the gym. don't think the gal next to me appreciated my grunting and spitslobbering during the last 3 min of the last mile interval. I kinda got a kick outta that!

60' run
solid 15' w/u & build
.5mi in 3:30
1mi in 7:06
1mi in 7:06
20' steady z3 and cooldown

tuckerm

Gym treadmill for me today. My little one cooperated and didn't pitch a fit so I could get the workout in.

.5 mi @ 7:08
1 mi @ 7:05
1 mi @ 7:03

Hammy feeling a little tight so need to roll it out.

@Matt, you are a star running outside in this weather.

William Jenks

I definitely was feeling like the oatmeal I ate for breakfast was gooshing around in my legs as I began today's run. Because I knew I was feeling fatigued, I went for the indoor run, rather than outdoor chilly version.

3 x 1 mi at 6:20, 6:25, 6:30. Didn't like the downhill slope of the times, but these are all faster than I was supposed to run anyway. Filled the hour running easy after that. No file today - some strange glitchy thing happened to my Garmin and I don't feel like spending an hour trying to do surgery on the data. :-)

Joe Hallatschek

Although nothin' like the frozen North, it was 45 and a stiff 12mph wind that probably accounted for the slower times this morning and difficulty getting to Z4 HR for the first repeat:

.5 mi @ 7:02, Z3 (AVHR 154)
1mi @ 6:55, Z4 (165)
1mi @ 6:42, Z4 (172)

Looks like no brick run yesterday, two motrin, and a good night sleep might have been just right for that twinge of tendonitis I felt Sunday. No injuries this OS!

Jon Bergmann

Tonight was my best run since joining EN. I felt great. 3x1 mile



1. 6:53 pace: downhill

2. 8:05: All Uphill

3. 7:03: downhill again



It felt good. This is a course I have done many many times and I was faster their than ever before.



The kool-aid seems to be working. Lots of good mojo here....

 

Here is the link  http://www.trainingpeaks.com/sw/2HX...W3YVNMDRCI

gilliatt

I didn't bring the cradle to work with me, got it done. First we went to a fire, I drove so physically I had it very easy this go 'round.
5:52, 5:48, 5:46.
Nice work everybody.

arzaske

Man, you guys are all fast! Should put this slow-mover's post somewhere far away from Dan's... while the bike has gone better for me, I struggle more to hit my Z4 paces in running land...have gotten them all done, but it is a struggle and am just now starting to build in some material Z3 time into things. Got the 1X1/2 and 2X1 done at my usual Z4 pace of 5:23 per mile... yeah, right. 8:23 pace that is... stupid offenisve linemanesque ancestry...

rob allen

I'm with you Beverly. It is a huge help being part of the group and knowing people are out in ice and snow at 4:30 making it happen. I couldn't quite motivate to get out with the 4:30 crowd this morning. I am new to the track and the cold dark version has scared me. I ran the 3 x 1 miles after work in the dark, and found out that it isn't really that scary just COLD. Got them done in 6:22, 6:27, and 6:30.

carls10

Had a break through with the treadmill tonight.  I don't know why but I had felt like I was going to fly off the back in previous workouts.  (At same paces or slower than outside).  Probably mental I know.

Got the workout messed up so I did:

1 mile @ 7:24

2 x .5 mile @ 7:24 pace

Finished with 2 more miles at 7:39

Props to the peeps who got it done outdoors! 

HayesSanborn

 Got in 7 miles in an hour, with my 3 x 1 mile @6:40 as scheduled. Not hard but not easy either. Just got it down.....

Atif Malik

Was a little slower today was trying to go easy on the achilles it is still tender . Ran 2 x 1/2 mi repeat at 7:30 , and then 1 mi at 7:05 . Went back to 8min/mi after that didn't want to test it to much

Bill McKinney

I WIN AGAIN...for coldest run. I checked weather.com before I went out and it said it was 4 degrees + a little wind, so second sub-zero (with windchill which I officially DON'T believe in) run of the year. I was feeling a bit sluggish too, but I put up 3x1 mile below target (6:51) at 6:42, 6:43, and 6:45. I definitely had a WTGU moment about 400 meters into the third one. For those of you who don't know, WTGU = "would Trent give up?". Calling someone with better forum search fu than me to put a link up to the thread where that acronym was born. Nice job everybody!

Steve West

Late start on the deadmill tonight. Had to get the Christmas tree in and standing among other things.

I really wanted to run outside but the roads were all frozen slush and snow on the shoulders and the UMO track had 10" of untracked snow - I guess they don't plow the track..... so, into the pain cave - nothing but fun and party lights down there....

2 mile warmup then the main set. Did half mile recovery between and at the end. Six miles total.

0.5 @ 7:19; HR 171; Cd 88
1.0 @ 7:19; HR 173; Cd 88
1.0 @ 7:19; HR 173; Cd 88

overall 6.0 @ 8:37; HR 157; Cd 81

The best part was how easy my 8:20 pace felt between sets.

Shaughn Simmons

Team, made it to Ireland and, despite the jet lag, time zone and no sleep thing, I was able to squeak 2X2s hitting the Z4 target but was really tough with the traveling load on my body:

connect.garmin.com/activity/59191934

Am in London this morning traveling back tomorrow so, will move Sunday run to tonight or early morning and complete back to back Thurs/Sat bikes over the weekend.

Great work all!

SS

grosso27

Great run last night.  Hit intervals at target or better, x-ed the last mile interval for some z3 work.  Taking it easy on the knee until I can get to the doc.

Facemask - Check

Headlamp - Check

Spikes screwed into running shoes - Check

I love running in the Chicago cold!!  Being the only one out there makes it feel totally worthwhile.

 

Bob Arsenault

Tough run again on Wednesday.  My hamstrings just do not want to loosen up, my legs still do not feel like my own.  Regretably will take the next 5 days off from running and just bike to see if that will allow them to recover.   Really want to feel good for the upcoming tests.

Mile repeats were  6:26, 6:30, 6:42  Did not feel comfortable at all.   Continue to stretch, take ice baths, roll, get massages, ready to give in and take some time off.

Chris G

Dd not feel great this morning. Out too late having dinner with what i think might actually be the original old boys club last night here in freezing west Virginia. Had planned on running in temps in the mid 20s. No where near prepared to run in single digits and wind. Treadmills here only go to a 7 min mile pace. It said 9 on the bank sign. Felt colder. Got the repeats done in 6:08, 6:12 and 6:07. Nothing about it felt good at all. Need to bust out the wind proof boxers.

tgarson

I've been doing a very poor job of keeping up on the OS group on the forums this year, although I've been enjoying keeping tabs on everyone via #workworks on twitter. Anyway, bit late on this as always, but hit my run pretty late after work, at about 8p and did about 7.5mi in 50 mins with the 3x1 MS intervals at 6:31, 6:31, 6:24.

My legs feel beat up this morning which is no suprise, I have really not been running nearly enough recently, if I'm lucky I find the time to squeeze the MS in but rarely much beyond that. Riding coming along much better but planning to really step it up on my runs in the next few weeks.