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Week 12 Run Thread

Scott AlexanderScott Alexander
in Group Discussion-OutSeason November 2010

I actually get to start a thread!!!

Adv OS plan, 4x200, 3x1000.


4x200 (.13miles): 6:48, 6:42, 6:41, 6:36

3x1000 (.75miles): 6:57, 7:28, 7:31 - These were a little tough, that's the longesst v02 distance yet, and it showed!

 

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Comments

  • kmephamkmepham
    Got it done on the treadmill this morning, as outside is completely friction-free at the moment:
    10' warmup
    4x200, 2x1000 @ Z5 9.7MPH
    3 x 8' (2') @ Z3 8.9MPH - there's a limit to how long I can tolerate running at Z3 or higher on the treadmill, and it's far short of 28'
    Total run workout 60'
  • ironmtngrlironmtngrl
    Cool foggy morning out on the track today. Temps in the 30s feels balmy. UVA long jump track stars were out there practicing. Now, those guys can sprint! I think their strides are probably twice the length of mine!

    I like having the 200s first since they really help me dial in the feeling of the correct pace. Turns out my internal barometer was way off. Did the first 200 way too fast, then gradually dialed it back to the correct pace. The 1000s were killer. I had to walk 100 meters afterward to recover, then jogged 800 to rest. Last 2, coming into 800 meters and looking at my splits I was a couple seconds short, so I really hammered the last 200 to just barely make the desired time.

    4 x 200 @ :45, :48, :48, :50 (target :51)
    3 x 1000 @ 4:12, 4:14, 4:14 (target 4:14)
  • CarlCarl

    Well crew I have to admit I cut the run short and it demolished me. I was feeling yesterday's bike fatigue I think and some right ITB pain. I got a one mile wu in then the main set and a 1 mile cd and called it quits. Noticed some pain yesterday during the VO2 max efforts but didn't pay attention or mentally ignored it. But felt it and noted it dually today and made the right decision to call it quits.



    Stretch, roll, stick, stretch, roll, stick. Some Ibuprofen a few times also. Hopefully tomorrow will be a new story line.....Like smoking the VO2 stuff......

    I always liked running 800's but for some reason the 1000's were a real struggle today.  I just felt heavy and slow.

  • morpheusmorpheus
    @ Carl, hang in there. I'm right there with you, finding myself on thin ice, often, when it comes to this hi intensity running. I've never been a good runner, don't like pain that much. But, it looks as if we have to push the envelope to get faster. What I've learned over the last 12-14 weeks since I joined EN is that I will often feel beat up, especially after tough run workouts. I've been dealing with hamstring and calf issues throughout. The hardest part is finding out when you just need an extra day away from the hi-intensity, more Ibu/ice, or you need to go get some help like ART or PT. I went to PT early and it helped a ton, barely missed a beat over the first 4-5 weeks. And now, my calf has flared up and I'm treating it myself based on my experience at PT. I've only pulled out of one run since doing so. Missing one run won't destroy my plans. Miss one now, to hit the rest of the runs later. But, I have gotten used to the idea that I need to stretch, roll, and ice after hard runs or I'm setting myself up for the aches and pains on a daily basis. Just hang in there, it ain't ez. Remember the big picture.


  • morpheusmorpheus

    on that note,



    very surprised that I got today's run in!

    was gonna swim and bike and take the day off from the run

    got to the gym and spent a LONG time rolling the legs and spent and LONG time warming up on the treadmill....went like this

    10' at 12min/mi with 5% grade

    5' at 12min/mi with 7.5%

    5' at 12min/mi with 5%

    5' at 10min/mi with 2%

    then

    4x200 6:39 pace at 2%

    2x1000 6:39 pace at 2%

    then

    20' at 9:00 pace at 1%



    Can't frickin' believe I finished a run workout that I wasn't going to EVEN TRY up until 15' before!



    Then hit the pool for some drills for active recovery.



    very happy with today's results.



    sitting here icing the calf now, prepping for tomorrow.

  • manconamancona
    Nice work guys!

    This was by far the hardest run workout I have done this OS. I made it but I was reduced to standing still for 30" after the first 2 1000s and then standing for about 2' after the 3rd 1000.

    I did the 200s as 45" at 10mph 5% (~5:24) and the 1000s as 3:45 at 10mph 5%. I know my times a little longer than a 200 or 1000 but I do that on purpose to make up for the treadmill getting up to speed.
  • William JenksWilliam Jenks
    I took almost 50 min this morning just getting through the intervals, in large part because I needed a bit more warmup/stretch than usual because of a Night/Day sequence of doing the workouts. Fortunately, I got through them though, cuz I had to run off to a meeting. But anyway, nothing extra at the end.

    Last week, I blew it and missed running the 800s...that meant the 1000s were a bit of a shocker...ouch! :-)

    Anyway it worked out ok:
    200s: 42, 40, 41, 41 (41 s = 5:28 pace)
    1000s: 3:41, 3:44, 3:44 (3:44 = 5:58 pace)

    (BTW, Scott 1000 m = 5/8 mi, not 3/4...but you probably ran 3/4 on a treadmill or something, so more power to you!)
  • Shaughn SimmonsShaughn Simmons

    Can't beleive how tough/fast you guys are running these paces with 11 weeks of cumulative load on your bodies!!

    Did the lunch hour boogie today on the treadmill.    Garmin was not charged so had to recap below in a spreadsheet based on what I dialed into the t-mill.    I literally walked a quarter mile after each of the 1000s which slowed my over avg time and distance today. I had the treadmill on a 2% grade.

     

    I believe the Treadmill runs slower than the actual outside pace using GPS………    Basically hit the targets.

     

     Just glad it is over for now. J

     

     



    Miles
    MPH
    Targets

    Hours
    Time
    Distance
    Pace
    Speed
     

    WU
    0.278
    0:16:40
    2.000
    0:08:20
    7.2
     

    200
    0.012
    0:00:44
    0.120
    0:06:04
    9.9
    0:00:43

    Rest
    0.019
    0:01:07
    0.125
    0:08:57
    6.7
     

    200
    0.012
    0:00:44
    0.120
    0:06:04
    9.9
    0:00:43

    Rest
    0.019
    0:01:07
    0.125
    0:08:57
    6.7
     

    200
    0.012
    0:00:44
    0.120
    0:06:04
    9.9
    0:00:43

    Rest
    0.019
    0:01:07
    0.125
    0:08:57
    6.7
     

    200
    0.012
    0:00:44
    0.120
    0:06:04
    9.9
    0:00:43

    Rest
    0.019
    0:01:07
    0.125
    0:08:57
    6.7
     

    1000
    0.064
    0:03:52
    0.625
    0:06:11
    9.7
    0:03:53

    Rest
    0.066
    0:03:57
    0.250
    0:15:47
    3.8
     

    1000
    0.064
    0:03:52
    0.625
    0:06:11
    9.7
    0:03:53

    Rest
    0.066
    0:03:57
    0.250
    0:15:47
    3.8
     

    1000
    0.064
    0:03:52
    0.625
    0:06:11
    9.7
    0:03:53

    Rest
    0.066
    0:03:57
    0.250
    0:15:47
    3.8
     

    Finish
    0.208
    0:12:30
    1.550
    0:08:04
    7.4
     

    TOTALS
    1.000
    1:00:00
    7.155
    0:08:23
    7.2
     
  • Scott AlexanderScott Alexander
    Posted By William Jenks on 19 Jan 2011 02:26 PM

    (BTW, Scott 1000 m = 5/8 mi, not 3/4...but you probably ran 3/4 on a treadmill or something, so more power to you!)

    Once again, I realized this AFTER I ran them. I even wrote them down on a sticky note "1000m = .75mi".

    Really need to work on my conversions!

    1000m = .62 miles. DUH!

    I know, I know, there's an app for that!



     

  • Bob ArsenaultBob Arsenault

    Got the run in today on the treadmill at lunch time.    That was tough !!   Did not think I was going to be able to complete the 3rd 1000, but managed to complete it at the same pace without flying off the back of the mill. Now  I have to try real hard not to fall asleep at work this afternoon,  carrying some pretty good mental and physical fatigue right now.

    Did the 4 X 200's @ 10.1 and 2%      3 X 1000's   @ 10.0 and 1.5%    1 hour total run.

     

  • vabchtriguyvabchtriguy
    Took a late lunch today to get the run done in mid 50's (heat wave here in Va Beach). Legs took to the run really well. Hit all my marks and had some good Z3 work after. Wish every day went like this. image

    4x.13: 50,50,48,49
    2x.62: 4:00,4:00
    1.69 @7:29min/mi
    and 1.11 with Riley @8:11

    53:03 6.8mi
  • gilliattgilliatt
    I was reminded today of a great gym jones quote, something to the effect. "Beware of workouts that look easy on paper."
    2x400 @ 11 mph 1.0 incline
    3x1000 11.1 mph 1-2 incline.
    There was a lot of huffing and puffing and standing on the rails between sets. I only ran 30 minutes total. I was cooked.
  • DanielaDaniela
    Got mine done at 5:30am at 11 degrees. I was a little frosty when I got home. The trail had been cleared yesterday, but we got a light dusting of snow this morning. Wore screw shoes, but I think yaks would have been better. Managed to still get pretty close to goal pace.

    Goal = 7:02
    200's 6:53/6:56/7:12/7:08
    1000's @ 7:07/7:05/7:03

    62min total.
  • Chris GChris G
    Had a disaster of a few days. Fun with winter time travel. Got very little sleep and was up at 4 for a 5:45 flight, delayed, argued drove a couple hours, got generally yelled at for while, drove a couple more hours and then went for a run in the cold rain. Had been up for a little more than 13 hours at that point and felt strange. Been through this before and thought i might get away with it. Did the 200s feeling ok. Started the 1000 a little hot but felt good so kept it rolling for a mile which was stupid. Was 5:49. Any thought of going 3x1 was evaporated quick. Got the other 2 .62s done at 5:55 and 6:02 pace. Glad that is over. Need a shower, food and some sleep.
  • Joe HallatschekJoe Hallatschek
    Although I couldn't get the HR to raise this mroning, I dialed in the pace just right and went on perceived effort. Felt tired during the warm-up but the adrenaline kicked in just fine and the aches just went away.

    Target 200 @ :54 and 1000 @ 4:30
    4 X 200 = :55, :54, :55, :52
    2 X 1000 = 4:18, 4:14

    Total with warm-up and cool down - 6.4mi. Strange - yesterday I couldn't hit the Z5 intervals for the bike. Last night I took two motrin (200mg/per) and got a really good night's sleep. Once again - need to get more quality recovery time. Giving up caffiene has probably helped as well.
  • rob allenrob allen

    A mixed bag today. On the plus side it was awesome outside. Ran after work at the track in shorts and a tee shirt. I was feeling sluggish and did a good 10 minute warm-up and got after the 200's. Went out way too fast. I thought I was about where I have been which was pushing, but these were a good bit faster. I have a hard time not over doing these. They are just fun. Tried to get into the 1000's and had to stop and hit the reset button after the about 600 due to a crazy hard cramp. Took a few minutes to get it worked out and dialed back the pace and did the 1000's. Not where I wanted them, but I get another chance at them on Sunday.



    4 x 200 @ 30, 33, 34, 33

    1 x 600 @ 2:16

    3 x 1000 @ 3:56, 3:57, 3:56

  • William JenksWilliam Jenks
    @Chris G - way to go in tough conditions.
  • Jon BergmannJon Bergmann
    good workout this morning. The 1000's on the treacmill left me heaving, but I did it. My running, which is my weakness, is getting better and better.
  • Steve WestSteve West
    Decided it was best if I stand down today. The 3 miles easy last night didn't cause any harm but in the big picture I will be better off rehabing the calf. I'll likely continue with the bike... for now... Lets see how things go this weekend.....

    Congrats to all for getting it done.
  • carls10carls10
    Finally feeling normal after the 1/2 marathon. It took more put of me than I originally thought.
    Had a really good workout on the treadmill yesterday. Had to wait at the gym to get on one. Then discovered that this treadmill has no pace reading! I had my garmin foot pod which needs to be calibrated. Also wearing the new Saucony Kinvara's which I really like for speed stuff. Have to be careful of my calves though.
    Glad to see everyone getting it done!
  • Scott AlexanderScott Alexander
    I usually do the OS Wednesday run twice during the week, on Tue and Thu, at lunchtime on the dreadmill. But if you've seen my bike results from the Wk 12 thread, from last night, I'm taking a full rest day today instead! (maybe I'll swim).
    I'll reassess tomorrow to see if I will run after work, but I'm thinking I might just can that too and take two full days.

    Rest up, buttercup!
  • FergdogFergdog
    Hit the track last evening before dinner,
    200's: 41s, 42s, 43.4s, 44.2s It took a bit to get the pace dialed in. Trying to run 6min/mile
    1000's: 3:46, 3:47, then I died a bit on the last one, 3:55

    I found the second 1000 to be a bit better than the first, but overall the last 200m were pretty tough during each set! Overall run time including toand from the track was 50 min. Now for the 6X2.5's tonight!
  • arzaskearzaske
    Biz travel for me Mon-Wed of this week, but got all the intervals done while running with a colleague around the big loop in Central Park yesterday (Wednesday). Didn't have my garmin with me, so went with RPE and guestimates on the distances... but... my colleague is quite competitive and close to me in general running pace... I couldn't let it go, so it was bascially Z5 intervals with 10K race pace "recoveries"... the two of us yo-yo'd around the park with me surging ahead on the intervals and him surgering ahead on my "recoveries"... What was in my head when it got tough and he was with me or ahead of me? "There is no way he is tougher than me given what I have been doing for the last 11 weeks." I dropped him for good in the last half mile. Hah.

    I did 6+ miles in "man, that was fun" time... no watch, no clock to see... just out running around like a kid. Sore today for sure, but not destroyed.
  • CarlCarl
    http://www.arkansasrunner.com/calculators/mileperhr.htm

    Go to the above and enter the distance in miles...ie 200=.13, 400=.25, 800=.50, etc and the time you are suppose to run them at and it will convert for you the speed needed on the treadmill. Love it
  • Bill McKinneyBill McKinney
    Also traveling for work this week. Ended up doing the Wednesday run on Thursday morning. I think the treadmill was screwed up, because the intervals seemed way too easy to me. I did them on target according to the machine, though, so who knows. Missed Thursday's bike, so ran easy on Friday morning. Should have plenty of rest for the Saturday brick.
  • ironmtngrlironmtngrl
    I did Sunday's run today so that I can take Saturday off, go XC skiing (yea!) and then do the bike on Sunday. Thought this would be pretty tough, but it was actually ok. Track after dark, 30 degrees, doing 1000 meter repeats! Targets were :51 and 4:14. Came in at :50, :49, 4:15, 4:12, 4:15, 4:15. Close enough for the desired training affect I'm sure. Now I get to go play in the snow - yea!

    GL Peeps!
  • torontoquadstorontoquads
    On the road now in Victoria, BC. Went for a gorgeous run along the ocean. Zero snow, temperature around 6*C. I could get used to this.

    4 x 200 @ Z5
    2 x 1000 @ Z5

    50 minutes total.

    Best wishes!
  • Joe HallatschekJoe Hallatschek
    Got my run in early this morning so I could do some errands and gain some SAUs. I misread the wko and thought it was Wednesday's run wko plus another 1000. Self-inflicted pain - "if you are going to be stupid, you better be tough". Target 200 = :54, 1000= 4:30

    4 X 200 @ :56, :53, :52, :49
    3 X 1000 @ 4:22, 4:17, 4:16

    With warm-up and cool down a total of 6.5 miles. I didn't test well last time and had minimal improvement. So, I'm hoping the work I'm putting in will pay off. Somethings gotta give here.
  • CarlCarl
    Run done today and hit all targets. Biking tomorrow....had to flip flop the weekend
  • gilliattgilliatt
    Moved the Sunday run to Friday and took Saturday as a rest day. All efforts were 11.1 mph or faster. I am pretty crappy at hitting my lap button on my garmin which isn't calibrated well to my footpod. Here it is anyway, I am not quite this fast though I can dream

    http://connect.garmin.com/activity/64627720
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