Week 11 Run Thread
As I am on a modified schedule this week did the intervals this morning. Doing the bike stuff at 8:00 at night and then getting on the mill at 6:30 is not enough of a recovery. Regardless, did them all at 10.0 and a 2 percent incline which I figure is pretty good. Kinda nice not to have anything longer than an 800 in there for a change. Only had thing is staring down the brick tomorrow am.
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Do my run on T/Th, inside on the dreadmill, so here's my results from today:
4 x 200 (.13mi): 7:38, 7:34, 7:28, 7:03
2 x 800 (.5mi): 7:29, 7:16
4 x 200 (.13mi): 7:01, 6:57, 6:53, 6:56
2 x 400 (.25mi): 6:57, 6:55
Legs were still a little 'aware' from last nights bike workout.
Finished off the hour with 2'@3% incline, then 2'@ 3.5%, then 2'@4.0%, then 5' @ -3%.
Legs are still tingling from this workout. When I do it again on Thursday, I'll up the speed; these speeds felt kinda easy. Guess that might mean it's time to retest too?!?
8 miles in 58:22.
1 mile wu at easy/M pace
4x200 at 10 mph = 46 seconds and a complete recovery in between....Those were fun
2x800 @ 9.0 mph = 3:20 Felt the second one a little but it was just a tease. Again complete recovery
4x200 @ 10 mph
2x400@ 10.2 = 1:27...a little fast so slowed the second one down to 9.9 and still = 1:36.
Then did a little over 2 miles at HMP and 1% incline. Tomorrow's VMAX may be real difficult. Keeping it positive though. GO BIG OR GO HOME
10' warmup
4x200, 2x800,4x200,2x400 all at 9.7MPH (Z5)
2 x 8' (1') at 8.9MPH (Z3)
Total time 60' - I'd post the rTSS but I don't trust what the footpod is telling me
Good job guys! Same individuals "getting it done" regardless!
Well, that was tough today. Put the treadmill on a 2% grade and dialed in 9.6 mph for every interval. Not sure how accurate the foot pod is but looks like I did hit all the marks. Had to walk a little after the 800s. Also think that yesterday’s .93 IF might have been a factor as well today.
connect.garmin.com/activity/63136759
Got mine done this morning outside. Too much snow on the track. I ended up doing 6 miles of fartlek in the streets with my screw shoes on. I actually felt very tired when I started out and took a longer warm up.Ended up having a good run.
Got mine done this morning at the local wilderness park on a pretty unused 500 meter stretch of trail. I changed the 310XT's settings to meters and programmed the 4x200, 2x800, 4x200, and 2x400 and went at it. The dog and I had a blast running up and down the trail.
Then I hit lap to start the last 400 and the Garmin just froze - locked up - no buttons would do anything. I ran a Z5 400 anyway. I called Garmin. They had me to a soft reset (hold mode and lap for 10 secs) which unfroze it. The device retained the data from the workout. They also suggested that I do a hard reset and upgrade the firmware to 3.1 from 3.0.
4 x 200: 43, 43, 41, 40
2 x 400: 85, 83
2 x 200: 39, 41
Got kicked off the track for the track team... Doh. Had to go upstairs and use the rectangular track for the last two unmarked ones. Just ran 1 minute each at about the same pace.
7 miles total, 60 mi, including my stretching and of course a few short walk breaks after those quick ones!
After reading these posts, my weather was okay. Got out at 0530 when it was 35 degrees with a 8-10mph breeze just to stiffen things up a bit. I think the wind and chill might have affected my times, I'll do some regression analysis someday and figure it out, maybe. BTW - good format William!
4 X 200: 60, 59, 61, 58
2 X 400: 3:29, 3:19
4 X 200: 59, 57, 58, 54
2 X 200: 1:53, 1:47
6 miles total. Since this took longer than I thought with the full recovery, I had to cut it off early with no cool down. Parents looking at me funny at the bus stops!
4 x 200 @ 35, 37, 38, 36
2x800 @ 2:49, 2:53
4 x 200 @ 37, 36, 36, 35
2 x 400 @ 80, 79
good warmup,
made it thru about half the workout. at the end of the second 800, I felt the calf seize up. tight. finished that interval, then made a judgement call on the recovery jog. rather than running with the pain, I pulled the plug. hopefully will be ready to go Sunday. If not, I'll try running next Tues to prep for the Wed run. I'm not stressing this time. I've seen how fast we come along, so if I miss a couple of runs now, I'll be back soon, and progressing just as fast. Learning on the go.
Good job to all.
C
Targets: 0:51, 1:42, 3:24
4x200 @ :48, :49, :50, :50
2x800 @ 3:19, 3:22
4x200 @ :51, :51, :50, :48
2x400 @ 1:40, 1:41
All good! Then I went to Master's swim class. Ouch!
6.73mi 54:20
4x200/2x800/4x200/2x400 = hit all my marks
Did another 1.1 miles after I picked up Riley to finish up.
I switched up my diet starting yesterday (vegetarian with yogurt at breakfast only) so my stomach is bugging quite a bit. Not going to go veg for long but trying to clean up a little like everybody else. Hope my legs can recover for a good ride tomorrow.
Target pace was 7:46 min/mile. So, targets were:
200: 58"
400: 1:56
800: 3:52
Hit the paces pretty good:
4 x 200 - :58, 58, 58, 58
2 x 800 - 3:48; 3:48
4 x 200 - 200: :58; :57; :56; :56
2 x 400 - 1:52; 1:54
Great workout.
Got them all done on the dreadmill at 6:48 pace, the left leg held up. Some soreness still present ( ATband) but much better than last week. All in all easier than i expected.
I'd love to do this workout on the track, but mine is snow covered as well
Only issue I had was not noticing the 4x4 street sign post that had been knocked over by a car last night. Just as I was approaching it in the dark, I looked over my left shoulder to see if I could cross the street, and down I went. Can't wait until the sun is up during my run
total run 8.0 miles in 1:07:48 @ 8:28
4x200 @ 6:05, 6:16, 6:10, 6:05
2x800 @ 6:41, 6:25
2x400 @ 6:14, 6:13
4x200 @ 5:55, 6:12, 5:47, 5:39
Better get to bed!
4X200
2X800
4X200
2X400
All at 9.8 @1.0 incline, that worked out to 6:07 pace. I'm not quite sure what a "full recovery" is, so I was doing 1:30 after the 200s and 5:00 after the 800s, 3:00 after the the 400s. Then ran it out at 8:30min/mile for the rest. Total: 7.8 mi. in 60 min.
Arrgh, I just realized that I left my iPod shuffle that I just got for christmas on the treadmill (at the pool)! That sucks, at least they were just about closing...
Nice running, Bill!
@ Bill - how the heck can you run that fast in the snow??????? I would eitherr do a face-plant or land on my butt...... nice work!
@ Tyler - bummer about the IPod.... hope it is still there for you...... I never have that problem.... never use an IPod - it's all about the breathing and foot falls..... but that is just me...
Went for a short warm down swim afterward.
I'm still done threashold runs do to lack of running in the begging with bike racing. Did 3x 1 mile last night and pretty much easy runs all week with a long run on the weekend for an upcoming half....Running is starting to come along and the weight is starting to fall off so its getting easier.
Got 'er done....the Wednesday run workout today in the snow. Now rushing to work!
4 x 200 (Goal: 1:04) @ :59, :58, :59, :58
2 x 800 (Goal: 4:15) @ 4:11, 4:04
4 x 200 (Goal: 1:04) @ :55, 1:02, :58, :59
2 x 400 (Goal: 2:08) @ 2:00, 1:57
Keep at it.....nine weeks to go!
Thanks, I called at 6am this morning and it was still on the treadmill. I use the ipod mostly for the treadmill, I find it passes the time staring at myself much easier. Outside I could take it or leave it though, and NEVER while biking!
1mile EN=7:27, AP=7:18
800's EN=3:43, AP=3:26, I did 2 at 3:25,3:30
400's EN=1:51, AP=1:42, I did 2 at 1:38,1:40
200's EN=0:55, AP=0:50, I did 8 at 45,46,45,47,46,46,46,46
So, I'm either over-reaching according to the Data Tool Pace, or about right according to Attack Point. I don't know which is best to go by. I do think I'm going to struggle on the bike tonight. My right hip flexor is quiet sore after that one. Does anybody think that running the same direction around the track is a bad idea. I ran all these counterclockwise and that may account for the right side soreness today. Should we alternate between clockwise and counter if its safe to do so from a "traffic" standoint?