Week 7 Run
Had to mix and match for this week...got the 4 X 1m done today on the hamster wheel after work
4 X 1m @ 6:40 with 1% grade, took 3: 30 rest
Forgot to bring my Zoot recovery tights to work, so the legs are feeling like mush right now
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Had to mix and match for this week...got the 4 X 1m done today on the hamster wheel after work
4 X 1m @ 6:40 with 1% grade, took 3: 30 rest
Forgot to bring my Zoot recovery tights to work, so the legs are feeling like mush right now
Comments
Hayes- I wish we were neighbors! We would be perfectly matched training partners.
I felt like QUADZILLA today on the track. My Quads are sore from Sundays 14 mile hilly run. All I felt the whole time was my Quads- such a strange sensation when I normally feel just light and no pain or anything at all. I held back and just got them done . MY Z4 is 6:32 and I never quite hit it. I felt relaxed in my upper body and breathing in control but my LEGS uuuggh!
4 x 1 mile as 6:42, 6:42, 6:40 and 6:35 with 400 recovery.
As per Chris G- check the box and move on.
I leave for NorCal for 10 days on Friday, where I'll be without my bike for that whole time (
). I'm doing back-to-back-to-back bike workouts today, tomorrow and Thursday.
When I'm in NorCal, I'll be totally run-focused. Hope the weather holds (I hate running in the rain).
10' warmup
3x1m (4') @ Z4 9.1MPH cadence 91-92 HR 160-162
17' @ Z3 8.9MPH cadence 90 HR 164
Total run time 60' rTSS 83
WOW, way to lead...................!
@ Rob and Dan, damn fast splits their brothers! Way to get it done and nail it!!
1 mile in 8:40, IF: 1.115
1 mile in 8:23, IF: 1.12
1 mile in 8:38, IF: 1.119
Ten min wu
3x30 strides
3 x 1 mile repeats: 7:22, 7:11, 7:01
15 min cd but I couldn't hang at my HMP
Ran outside this morning in 5 degrees. Not too windy though. 6 miles with 3x1@ 6:32, 6:17, 6:11. Had to cut it short this morning. Supposed to do 4x1. Feeling good except for a little tightness in my right achilles.
1st @ 7:12
2nd @ 7:03
3rd @ 7:01
Felt really good. Probably could have done another mile but thought the better.
@Elly - 9 degrees!
Wow!
It's all about how you dress . . . for the most part.
6:29
6:18
6:20
6:25 ---> mad at myself on this one because I let myself get distracted by my iPod on one of my early laps and lost ~ 10 sec.
Kinda looking forward to next week's 5K. Last time was just barely under 20. Think I should be a bit faster this time.
I slept very little last night thanks to a teething daughter and so I was not very motivated to do the run today. Like usual though, I said I would not skip it and would do the warm.
About 10' in I felt great and actually the best I have felt in the last 24 hours, so I kept going. 1 and 2 intervals at 6:00 and felt very comfortable and I never broke a 5-4 breathing pattern, so I went against my better judgement and kicked it up to 5:52 for the 3 and 4. They were more challenging but never too hard. The legs are definitely coming back and now I just have to get the body comp back in line.
Also, I noticed today that the lowest my TSB had been in the last 11 weeks is 0.8 with it sticking around 5 or so for the majority of the OS. I'm pretty sure that other then when I was injured I have never been at a positive TSB for so long. Last year I would have worried and starting doing more, but this year I'm ok wiht it and going to stay the course.
connect.garmin.com/activity/59814012
Very fast times out there today team!
I'm going to hit the normal Thurs bike tomorrow and get back on track for this weekend and ready for next week's testing.
Stomach flu sucks!!
I know you know this, but TSB is basically just comparing what you did this last week compared to the last 6 or so...but it's also normalized to your thresholds. If you were doing absolutely nothing different than what's in the plan for the last 6 weeks, then it would have to be negative (a little) because the workouts have been getting longer.
But you (a) were doing some extra stuff a few weeks ago [like a marathon....] and (b) adjusted your thresholds. Mathematically, raising the threshold pace/power has the effect of giving you fewer TSS points for the same workout. So both of those things contribute to your slightly positive TSB at the moment (i.e., slightly "less stress" now than previously). This should not be the norm for people on the whole at this stage of the program.
I keep track of TSB, but artifacts like this are something that make me take it only so seriously.
Great weather today with little or no wind. I knew I was lucky compared to my team-mates up north, so I pushed it to see where I really am before the test next week. I ran at a high Z4 AVHR and pushed into my Z5 pace (less than 7:14/mi):
3X1mi @ 6:49, 6:42, and 6:32.
Probably overdid it, but since the "could bike" seems to have worked, I thought I'd try it on the run. So far, so good. Time to get conservative and not screw up next week's tests!
Thanks William, i guess that short like 26.2 miller in early November might have something to do with it. I completely agree and it just took me a few years to get this through my head and stop trying to always see every chart showing "improvement".
I know my FTP and VDOT are slowly creeping back up, so I'll stay the course.
First, @Matt, @William - what do you use to get these fancy TSB/TSS/etc numbers? And can I find some background on this in the Wiki or something? (Gone looking now) Or is this feedback from training software like WKO+ ?
Second, Today's run....3x1mi 7:05,7:05,7:05. Then 20' z3 steady stuff. Still can't believe that I'm doing these run workouts. So much, that I still get scared before doing them! I never would have even attempted this on my own.
Fastest 1 mile repeats for OS. Considering the trail conditions were a bit icy in spots, I'm happy.
7:24, 7:24, 7:22, 7:34