Week 2 Run Thread
Since this is kinda more like my week 1 today's 2 x 1.5 was tough for me. My hamstrings, especially my right, is ridiculously tight. I think I need to do hourly stretching and more rolling to work it out. But I did get the work done, with an extra break thrown in the middle to stretch out a bit. How'd everyone else's run go?
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I got my run done today at 5:00AM at the gym on the treadmill. As I mentioned in a previous post I had to switch Sunday's run with Monday's rest day and today I feel like it's catching up to me (3rd day in a row and I'm a little nervous about tomorrow's ride). I got through the 3 x 1/2 with no problems, although I definitely felt the "work" during the last 1/2 mile interval. It was during the 1x1 that I started to crack. About half way through, the perceived effort and hr were starting to creep up and by the 2/3 mark I had to take a 30sec walk to calm down. I finished the interval, but it wasn't pretty. For what it's worth, I do 1/4mile recoveries between each interval. I found that worked better for me when on the treadmill.
One other item to note regarding today's fade, I'm also working on body comp. I remember reading a thread/article in the last couple of weeks about how it's pretty hard to do both at the same time (loose weight and boost FTP/Power/Pace/etc.), I think the change in nutrition played a role as well. My overall calorie intake is down and the composition of the calories has changed so I think my body is in an adjustment period. Hopefully it'll adapt sooner rather than later.
-Aaron
Ugh... can't run today, my week schedule is off and I'm meeting a friend for dinner. I hope to do the brick tomorrow and run Friday. Like you Aaron, I'm also working on body comp stuff and have been reducing calories this week and starting a cleanse tomorrow... so workouts the next few weeks might not be where they need to be... but I hope that in the long run, a better body comp will translate to better times (I know it will help with running). I need to take this time to get my habits and my health in order so we shall see. I'm optimistic I'll still see gains, but perhaps not as big as I might have otherwise.
One nice thing about having a treadmill in my pain cave is I can lock into my paces for these runs and know that I'm not slipping. I haven't been doing as much running over the last year as I usually do. It really showed today. My Z4 pace is 7:04 and I really felt like I was struggling to hang on at the end of my sets. It didn't seem like that long ago when I could run a half marathon+ faster.
On a positive note my PF doesn't seem to be bugging me too bad after these workouts. Yeah!
Yesterday's BRick and today's run were both done on the new TM in Vibram shoes. I have to say that without any terrain variation, it actually felt easier on the TM and my legs don't ache the way that they do after the same run outside. That said, it was also incredibly boring. Thank goodness I had loud music and tv news about the storm to keep me occupied.
@Becky and Aaron - I am also doing body comp dealio as well. Started my cleanse last Thursday. A modified Paleo. Feeling good, down a couple of pounds so far and energy levels are stable. One thing I have to do when I do these is make sure my *quality* carb intake is high. I like quinoa and brown rice pasta, among other things. And like many in EN, for workouts I resort back to my gels and cyto or Infinit before, if needed. The rest of the time its cleanse. I don't have as much of an energy issue during OS. It is more during IM training and trying to dial body comp in.
@Tom - Good news about the PF.
@Jennifer - I will be snuggling with my roller and TP items in a few minutes.
@Michelle - I hope the skies clear and the snow melts soon for you all back East.
On the docket today: MS: 2 x 1.5 mile (4') @ TP/Z4/Hard
Dun!
Have a nice day.
Hey guys, anyone can provide some suggestions, need some help. I posted it also in Power/Pace forum. Will have to go on treadmill to do this workout. I don't do treadmills often, but when I do, I suffer heat exhaustion terribly and am not heat acclimated now.
T-pace is 6:32, arrived outdoors in cool weather. How much should I scale this back for a hot, gym lifefitness treadmill, assume calibrated, 1% incline. I have imploded many times before trying to hold my outdoor paces.
What is your suggestion on pace adjustment.
Thanks
@Michele - How great are Vibrams!!!! I have a pair that I absolutely love. Wear them all the time.
@Mr. Stark - I agree, the quality of the carb is key. Like you, I love quinoa and brown rice. I also like Israeli Couscous. BTW, way bang out the intervals.
@Tom - PF Sucks! I'm glad yours isn't flaring up.
I posted in a the General forum about purchasing a treadmill for the cave...Hopefully I will pull the trigger before the end of the month. For now, it's trudge through the snow to the gym (Arghh)!!!!! One thing that would be cool to have in the home treadmill http://mashable.com/2011/01/12/virtual-run-feels-rea/
On the agenda today was 5x800.
The intervals started out great but then I went to the dark side and was having trouble hanging on, the last one I got a jolt of energy and pulled on through. Considering I ran on the indoor track were 9 laps is a mile, I did not go crazy thanks to my ipod. I am very thankfull of the footpod I got for christmas so I can stay off that treadmill. Was a little cold to run outside considering the high today was 10.
Hey team!!! After getting over my mental off day yesterday, I felt great today. I may need to post in rogue, but I got in the bike trainer work from yesterday this morning, then I got the run in this evening. I didn't over do the bike this morning because I wanted a good run tonight, but did get the main set done. Overall 50 min w/ avg HR ~130. On the run tonight, I got a 1 mile warm up then did 1st interval with 7:55 avg pace and 162 avg HR and my 2nd interval was 8:21 avg pace with 161 avg HR. The 2nd interval dropped in time, but the RPE was about the same and a little maybe more , so I was disappointed that the time wasn't closer, but I am stoked big time that I am doing these runs much better than I have ever run before...I feel the kool aid pulsing through my veins...I actually got a split that is sub 8!!! I know I need to still work on pacing and get more steady with out starting out so hard, but did you see that first split? It is sub 8!!! and I am proud of that. Hope everyone does good and talk with you tomorrow! Chap.
@ Allen - What're you doing shoveling snow??? I know we had 3" last night, but I ran my intervals outside on naked asphalt on the Cushman Trail by 2 PM.
Anyway, I started putting my workouts into my training diary for the first time since Sept 18 - this is the longest interval (heck,the ONLY interval) with no entries since 1999. I checked last year's times to compare to todays 1/2 mi + 2 x 1 mi (4'). Last year on this date I was XC skiing in CO, but the week before, I was doing all my runs on the treadmill, 3 x 1 mi @ 6:58. Now, outside on a rolling trail, I'm doing 7:26, that puts me about 95% of the way back, still making progress. I hope to hit 100% by my birthday in April. I think 50% of it is 90% mental, meaning, my HRs are lower than last year, and I'm a little leery of pumping it up all the way still. Three + months off, as well as getting injured, did indeed put a crimp in my fitness. My liquid diet can't be helping, either. I see the oral surgeon tomorrow, he'd better let me eat, or I might start seeking a second opinion.
Now @Aaron's fancy virtual tour of the world is a little out of my price range, but I wouldn't complain if one fell in my lap!
P.S. PF does suck! I'm crossing my fingers that when I get out of the OS and start ramping up again that I'll be in good shape again.
3X800, 1X1mi. in the books. Felt great, and hit my times without an issue. Very happy right now with my results and flow of our Jan OS. Luckily, the indoor track was open again, and only a few people to run around. Good times. Keep rocking it everyone.
Dan
after a false start, gloves werent thick enough, forgot a hat, etc. came in, rested, fed the kids, then knocked out the intervals! that last mile hurt!!! stayed in a solid zone 4 for all. wondering how i am going to ski moguls this weekend, 22" in southern vermont!
@Al, thanks for the fan advice, agree, but it's a gym, they would have kicked me out if I brought my monster fan from home. I create huricanes at home with it.
Dun. Complete. It was not hard, maybe I did not pace it correct but it was my first treadmill in very long time.
T-pace is 6:32. I scaled it back for a hot treadmill run, observed RPE and breathing pattern, came out correct on RPE, I could have easily pulled off one more of these, but thinking it is than correct pacing as I had plenty left in my tank.
2x1.5mi(4min), converted to treadmill 2x10min(4min)
interval 1 pace 6:53, HR 156,
interval 2 pace 5min 6:53, 2min 6:48, 3min 6:44, HR 162
Got the work done at the gym this am. 3 x .5 plus 1 x 1 mi. T pace is 6:20 but treadmill hits 6:18 or 6:20. Went with 6:18 and 1% incline. Last .5 of the mile definitely worked on the mental six pack! Up early to hit the pain cave.
Finally got my run in after work. My Garmin didn't load the workout I setup so I had to wing it on the HR. I ended up in Z5 most of the workout not realizing it but my legs didn't feel too bad. Although, I think I sweat about two gallons. Here's my HR chart for my 5x800 run:
I feel great getting back in a workout routine and I've already lost 7 pounds in 2 weeks. Only 13 pounds left to get to my ideal weight.
@ Al - We have a very steep driveway and I had a 9am appointment so when I went out to head to the YMCA at 6:30am I realized I had some shoveling to do in order to get up the hill. Of course it all melted by 10am with the rain and warmer temperatures but I couldn't wait that long ;-) No worries, was able to squeeze the run in on the dreadmill after work instead.
@Allen - No 50 x 800's tonight?
@ David A - That knee sounds a little scary. I hope it's a one-time thing, but if not, take CARE.
@ Scott D - I'll do those moguls in 22"" of powder for you - what I call "old man snow", takes the shock out of those bumps.
unfortunately i fear it will be pretty hard and skied off by the time i get their Sunday... i will be missing Saturday, the good news there is that i don't have to push the Saturday bike/brick to Friday! hah
Tried to use RPE in my quest to improve and find multiple "gears" but ended up running the 2x1.5mi at about 20 sec faster pace than z4. So I need to improve on that.
I have to say, these EN workouts are great by being so engaging. 45 min broken up into all these different chunks seems so much easier than going for a 45 min steady run.
been a 'soft' running week for me this week...'pulled' my left hamstring on the run a week ago...good news is that it's not a bad one...hopefully will be ramping it back up soon...bike workouts are going great!
@David, I feel your pain...it's always easier to ramp things up than pull them back
Makes me wonder if anyone has ever kept any stats on what percentage of EN athlete's 'ping' something to the point that they need to alter workouts...
On the docket today:
MS: 2 x 1.5 mile (4') @ TP/Z4/Hard Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time.
Woke up at 3:30 AM and couldn't get back to sleep so I started the run right as the sun started to rise. I NEVER run THAT early. Cool 41 degrees, foggy and a little wet.
Have half marry in 3 weeks and wanted to get some distance (for my mental state) so modified the 2 x 1.5's to Z3 and planned Z1 for the rest and go for 10 miles. After the 1.5's and at mile 6.5 I hit the wall. Nothing left. I think I am just tired from only 4 hours of sleep last night and only 5 the night before. Plus the longer hard bike yesterday. Throttled way back even more, had a couple of walk sessions and made my way back home.
Time for a nap.
I think the first run I do will be a short little test on a treadmill when I'm in Dallas next week. I figure the treadmill will be a bit safer and I can shut it down at a moments notice and not have to worry about walking back in the cold.
Did my run on the TM in Vibrams. Noticing my R foot is stiff, but that is the foot I had surgery on. I need to be more diligent with massage and stretching.
If running on the TM weren't so absolutely boring, I'd do it permanently. It is so easy on my legs!
I had TV on muted and my rockin' bike music going. Max joined me, he got on the CT. CT is hooked up to the TV, so nothing to stare at but his stats. Let him put on his music choice and I had to over rule a few selections as they were not up tempo enough to help me hold my concentration. I never need music to get through a run... except on the TM!
I'm also not following run until foot is stronger. Everything was also pushed back a day. Good news was earlier in week, i was able to get through my 12 hr shift without any foot pain, two days in a row.
On my run on Thursday, my foot was twinging a little when running ( that surprised me, cause it felt so good doing other activities). I tried to pick up the pace a liitle, but my foot wasn't happy from start. ( possibly from balance work as part of rehab the night before?) Anywho, wound up doing run /walk and cybex machine that mimics running but without weight bearing. Went to chiro on Friday, he found new spot to dig out. Taped it. I rested Fri & sat. Didn't do the full run workout today, but no pain in the little running I did do today.
Tomorrow, i am going to do a 35-40 min steady run to see how it feels