Week 15 Run
mixed up the days this week due to work...
10' warmup, then 1x1mile and 2x800s at 7:00 pace with 3' recovery between, followed by 15' at 7:45.
put the full mile in front of the half's cuz the calf was a little tender and didn't know how long til it screamed. worked out well, tho. paces hit and no problem with the leg.
Y'all take it from here....
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Usually I do the scheduled Wed run on both Tue and Thu. The Adv OS 4x800m ended up on the treadmill today at lunch:
.57m @ 7:11
.556m @ 7:08
.561 @ 6:59
.567 @ 6:54
Filled out the rest of the time with z4 work (since my test hasn't been redone in a while), the old z4 seems to be my new z3 based on RPE.
Well hit it early again d/t this being a work day. Nailed it and felt great. 7.5 miles in an hour. 1 mile wu, then 1 mile at 8.6 and 0
.5x2@8.6 mph
The bad news...dry heaving and spitting up water happened....worse news....it woke Mrs. Noftsger up from upstairs, she came downstairs asked if I was okay, then threw a towel at me and asked to clean it up when I was done!!
Think I am needing some SAP's!!!!!
Now off to work in the below zero weather... should be real fun!
10' warmup
2 x .5, 1 x 1 mile @ 9.3MPH
3 x 7'(2') @ 9.1MPH
Total 60' 7.8 miles
connect.garmin.com/activity/67437980
Run complete!
Got out there and rocked the run.....Timmmmmy! Too hard again, was aiming for Z4 pace = 8:22
1 x 800 @ 3:54
1 x 800 @ 3:52
1 x 1600 @ 7:54
16' @ Z3-4 again too hard.
Can't slow down
Damn Elly, that's impressive enough without considering the temps! I think the rule is you get to add 2 zones once you run in sub-zero temps - so looks closer to Z5 to me...............
4x800
2:57
2:55
2:52
2:55
Sorta felt like running a little more today for no particular reason so I went 9 miles in 58 minutes. Not too shabby.
Looks like I am one of many that had to use the treadmill today. For me, it was a first ever to do intervals so I didn't know what was a "right" pace. Although I've been "lurking" and taking mental notes on everyone's treadmill posts, I have yet to see anything that accounts for the no less than 1.5% incline on my treadmill. If you've got this figured out - please send my way.
Warm up - 10'
.5 @ 7mph
.5 @ 7mph start and last .25 @7.5
1 mi @ 7mph and last .5 @ 7.5mph
Cool down - 10' with 3 X strides @ 8mph
So, I gained some confidence today and although it was a bit "sloppy" with the HR and PE, I at least have a mark on the wall.
Nice work!!
I have a terrible history of not doing the TP miles where I'm supposed to. I really tried to back off today, but it was still somewhat too fast. But much closer. Of course, maybe that's cuz i just bumped up the VDOT.
2 x 1.12 mi @ 6:28, 6:25 (target 6:38)
3.63 mi @ 6:49
Total 7.66 mi in 54:22, 7:06 ave.
Did 10 miles tonight. Got 2 miles of Z4 in at the end. Did a progression starting at 6.8 (8:49) then upping the speed by 0.2 every mile till 8.2 (7:19) for 2 miles. last mile was at 8:30 to cool down. Overall 1:20 @ 8:00
8:49; 8:34; 8:20; 8:06; 7:54; 7:42; 7:30; 7:19; 7:19; 8:30
Way to give 'em hell.....
Had to run on the treadmill again today for the 4 X 800's. Used the treadmill more this year than the last 3 years combined.
10.1 pace @ 1 % pushed me hard and caused me to sweat my azz off. So different than running outside, but I'm actually starting to like it. Followed by some good functional strength and core work.
Starting to feel little run down, sore throat coming, body a little achey. I think the body is trying to tell me something. I guess keeping up these intense workouts, working full time along with shovelling off 5 roofs in the past week as well as reffing multiple B-ball games has my body sarting to wave the white flag. I'm listening, extra day off is coming ( I don't like it but will obey the warning signs !!)
I've really been trying to add more HMP stuff after the "work" section of these runs, and since then my total mileage for a 60:00 run has gone up. I would almost always end up with 8 miles/hr no matter what the intervals were.
After a 3 mile warmup I did the 2x.5 @ 6:32, 1x1 @ 6:32, then the remainder at 6:40 for a total of 8.66 miles in 60:00.
been feeling crappy the last couple days, today was actually a return to something like training, did the 4x800 on the mill, 5 miles in a touch under 35 minutes. Felt much harder than it should have. Hope to get the 3x10 in tomorrow.
3:08
3:07
3:10
3:10
4x800' (.5mile) = .588 @ 6:34, .562 @ 6:42, .558 @ 6:41, .286 @ 6:42
Also, the previously-mentioned "best place on the treadmills" at the gym, where the air was always blowing...not so good today. The air was turned off! It was stifling in there!
---Ann.
Run completed.
Another run in the books. After comparing this wko to week 4's wko, I am actually a little (4sec/mi) faster with only 2' rest instead of week 4's rest of 4'.
2 X 1mi @ 6:43, 6:29 (target was 6:45)
Time to kick back and celebrate (always looking for a reason) with a beer!
I swapped my Saturday and Sunday workouts this weekend. I'm a bit more focused on my long run now and I find that the Saturday VO2/brick negatively impacts it. The plan was to run 10 miles with 2 warm up then 2x2 at goal HMP. I hit miles 2-3 at 6:22 and 6:18 (a bit fast). I was going to recover for a mile then do another 2 hard. I ended up running my recovery mile at 6:50 pace and felt abssolutely great. I decided to skip the intervals and just run the rest by feel. I ended up with 10 miles in 67:30 (6:45 pace) average. I hit the last mile in 6:25. I am getting psyched for the half mary that I'm doing in March. We'll see how I feel tomorrow but I feel pretty good right now.
Very inpressive run Matt. Can't wait to hear about you rockin that Half Mary !!!
I had to do the Sunday run yesterday, but I did wait until several hours after the bike. It was nice to get outside but I did cut it a little short since I knew I would be fatigued.
Target 6:32 for the 2x1 and I hit 6:34 and 6:21 (some downhill) with an overall pace of 7:00 for 41:00.
connect.garmin.com/activity/67922779