Week 10 Run Thread
I did Wednesday's run today because of my work schedule and it was also my 4th day on. I was able to do the intervals at the track and I was pretty surprised at my performance. Maybe running at the track is easier than on a 2% treadmill grade like I've been doing the last 3 weeks?
I'm supposed to be doing the 200s in 47s and the 400s in 91s but all of my 200s were between 41 and 43 with the 2x400 at 89 and 86.
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Week 10 already!
Good news is though, that I found the single treadmill at the 24hr Fitness that has moving air! Felt SO nice, barely needed a towel at all.
In the 60 minute limit on the treadmill yesterday, I finished:
-4 x.25 (7:13, 6:51, 6:28, 6:46)
-3 x.5 (7:04, 6:55, 6:50)
-4 x .25 (6:43, 6:50, 6:47, 6:40)
I definitely need a new 5k test for new zones. My currently set z5 is 7:56.
1 mile wu-felt great and light on my feet
4x200's
2x400's
2x200's
then ran the remaining time at my HMP and a 1% incline. Total was close to 6 miles in 47 minutes. No knee pain at all. I have been feeling some right dorsal foot pain...My luck I have a stress fx developing. As soon as I stopped the pain dissappeared. Today actually felt scale wise a 9/10. Felt light on my feet, no hip pain, form felt great. I could really feel my strides opening up on the speed work. Love to see and feel the progress I have made in 10 weeks.
4x200's
2x400's
2x200's
All done at a 6:35 pace with 1% incline on the treadmill. Would really like some moving air like Scott had. Well actually would rather run outside on a track but have nowhere to park the 16 month old so gym treadmill it must be.
Got mine done this morning. 4x200, 4x400, 4x200. I ran one mile to a local track and ran there. Haven't looked at the data but I was hitting between 5:30-5:45 pace. Felt very good. It was cold out, by the way - 11 degrees. At least it wasn't windy.
I take my 2 and 4 year olds to the Y just about every time I go. I'm allowed to put them in the Kids Corner for up to 2 hours, and I'm allowed to leave the property to run as long as I take my phone. The track is about 1.5 miles from the Y so it's a perfect warmup.
Got my lunch run in so shorter than prescribed, but hit my intervals.
4x200: 6:14,6:07,6:29 (don't know what happened there),5:51
2x400: 6:13,6:10
2x200: 6:02,6:06
Total: 34:42 4.45
I feel you pain, except mine was crazy people calling 911 keeping me up
200s: 43, 42, 42, 41
400s: 84, 85, 84, 84
200s: 40, 41, 40, 41
84 for 400 = 5:36 pace, probably 5:38 after you convert 1600 m to miles.
Wm
Nice work William!
Completed the run at lunch today. Found a relatively flat road and hit the intervals. Was a perfect day, 50 degrees, light wind and no clouds…….nice to see the sun!
connect.garmin.com/activity/62119476
Guys, nice work continuing to bang it out with 10 weeks of load on your bodies!!
Went to the track for the intervals, it was cold, 36 degrees but much rather be out there than on the treadmill.
Took a little while to lossen up after yesterdays bike and run, but hit all the intervals and legs felt better than they have in a long time, starting to feel like a runner again. I'm happy !!
btw....damn. u guys are fast. way to go! I'm lucky to be working out in da haus.
@Chris G - that track has dobermans, keep your eyes open.
200s = :56, :53, :52,:51 with a target of :54
400s = 1:49, 1:43, with a target of 1:47
200s = :53 and :51
With a warmup of 2miles and a cool down of a mile, total 5.5 miles. I looked at next Wednesday and this is a piece of cake compared to that!
200's @ 36, 38, 36, and 37
400's @ 79, 80, 80 and 80
200's @ 37, 36, 36 and 34
4x200 @ :48, :50, :49, :50
5x400 @ 1:40, 1:46, 1:51, 1:40, 1:42
4x200 @ :51, :50, :50, :49
Late start - not on the DM till almost 9PM. Started my warmup then decided to recalibrate my 310xt. Add another half mile then dig in to the intervals. Unfortunatly - or not - I screwed that up big time. Instead of doing 200's I did 400's; and for the 400's I did 800's. I never noticed till I sat here and looked at other posts and kept seeing 45, 47, 50 when my short intervals were 1:44? Duh!
So my warmup was 2.5 miles, recoveries were 0.25 (walk part then run at 8:34), interval pace was 6:56
4x400 went well and felt good (supposed to be 4x200)
2x800 still holding strong (supposed to be 2x400)
final 2x400 decided to run as 1x800 but like the bike yesterday I cant count so I ended up doing 2x800 (supposed to be 2x200)
I finished the run off with 2.5 at 8:00
Total run 10 miles in 1:27 - Very enjoyable session on the deadmill watching "The 300"
4 x 200 @: :55, :55, :56. :56
2 x 400 @: 1:51, 1:49
2 x 200 @: :57, :56
50' total run
Feeling awesome and pumped about the OS!
@ Elly - nice set!
Gets me out of the office at lunchtime, allows me to burn some additional calories and builds my body up for hard running.
Just like on my Tuesday run, I cannot count. Treadmill running in front of the only A/C vent:
-4 x.25 (6:59, 7:02, 7:15, 6:45)
-3 x.5 (6:54, 6:47, 6:39)
-4 x.25 (6:58, 6:39, 6:44, 6:39)
Not a bad hour at all, I'll take it!
Schedule says 4x200, 4x400, 4x200.
I've been doing .25mile as 200 and .5mile as 400.
Shouldn't it be .125mile as 200 (1/2 a lap) and .25mile as 400 (1 lap)?
200 = .125mile
400 = .25mile
800 = .5mile
1600 = 1mile
2400 = 1.5mile
Is that correct?
Yes. 200 is half a lap, 400 a whole lap, etc. You've been working extra hard! Don't feel too bad. I spent the first 5 weeks running my Z4 intervals at Z5.
I did Sunday's run today and will do Saturday's brick on Sunday, off Saturday.
Target pace 6:32. 28 and cloudy outside but not too windy.
2x.5 @ 6:25, 6:33
2x1.0 @ 6:23 6:20
Total was 8.04 miles in 58:10 for an overall pace of 7:14
Ha! Got to love it...... Actually Scott, I enjoyed it a lot. One of those "I got to do that again" kind of feelings.... Yeah, I know... sick puppy......