Home OutSeason January 2011

Week 6 Run Thread

Hey gang, I decided to spend the entire week in balmy Chicago. Well, it was decided for me but what the heck a week in Chicago is always nice. Since I will only have a hotel fitness room available I decided to do a little run hack and save the bike until I get back home on Sunday.

So for today I decided to do Wednesday's run of 1x.5mi (3') @ 6:58, 2x1mi (4') @ 7:03 and 6:58. I then ran an extra 30 min @ HMP (7:30) for a total of 7.89 miles in 60 minutes. Legs are feeling really good and can't wait to get back outside.

For tomorrow I plan on another 8 miles or so but at a more moderate pace of 8:00 miles.

Finally, Boy is it ever cold here in Chicago!!! I haven't felt cold like this since I left upstate New York. This takes some getting use to!!

Comments

  • Nice work, Peter!

    As much as I wanted to start my morning routine this week, a bout of insomnia has nipped that in the bud, so I'll be running tonight after work. Not sure about the weather (pretty darn cold) so I may wimp out and do it on the mill at the gym. I was so happy to have a great and sunny run outside this past Sunday which felt great (don't know about anyone else but I run faster and more easily outside - mill just seems so much harder, perhaps bc of the constant pace)...and this Sunday is looking to be a good day, too.

    Stay warm and run strong everyone!
  • Knocked out my 6x800 this morning on the mill at the gym (I'm a few weeks behind the group).  Just too dark and cold here to do otherwise this morning.  Negative splits though, and 96 cadence. I'll take that, and ... taking an extra recovery day this week to just work on some stretching and rolling.

  • @Pete - Welcome to Chicago. Brutal cold this week. It's caused me to scrap all my brick runs so far. And forced me onto the treadmill today.

    As usual the fact I did the run on the treadmill casued me to cut it short to 45 min from the prescribed 60. That said, I did manage a 10' warmup then the full MS of 3x1mi (4'), plus a few extra mins at the end.

    My re-calibrated footpod was a lot closer to the TM displayed pace this time around -- I was hitting 6:58 for the z4 intervals according to the TM and the footpod was within a couple of seconds of that.

    Hopefully I can do a longer 60 min outdoor run tomorrow morning when I'm in Houston for business.

    http://connect.garmin.com/activity/67431215

    Cheers,
    Matt
  • Completed the Beginner OS run this morning (Run MS: 4 x 800 (3'), 1 x 1 mile all @ Z4 (5')). Here's my HR chart:
    image
    From Ironman Training
    The run was a nice break with no Z3 to 60' at the end. Legs felt great but just as I declared victory on the sore knees, my right foot started to feel strained (top of foot about an inch or two behind the toes). Decided to run soft on that foot and complete the workout since we have 4 days to recuperate until the next run workout. I'm hoping as I lose the next 10 lbs the lighter weight will put less wear and tear on my body during the run workouts. Other than being careful to avoid injury, I feel great about the results from the workouts and look forward to the next TT.
  • Right foot is sore after my snowshoe on Sunday. It is soft tissue and more annoying than anything. Did my 3x1 mile @TP and even stayed on the TM for 60 minutes (MATT!!!!).

    Keep up the strong work team!!
  • Will give the sore calf a try on the TM tonite....if not feeling good will either get on the eliptical, swim or go country dancing..??.?!

    @ Pete: Way to go from one cold place to another....nice run paces, I'm right behind you nipping at your heels, if my calf would let me run.

    @ Becky: I actually don't mind the treadmill - generally no more than an hour though. I can let my mind wonder anywhere. The lack of cooling on the TM makes me a bit slower than outside. But 90 degrees in June is no picnic either.

    @ Matt: nice workout - I've never used a footpod so I don't bother bringing my garmin to the gym....guess its pretty consistent?

    @Allen: I hear you about losing 10lbs....would do wonders come race day...I think I eat back everything I burn each day....gotta work on that...
  • Took care of 3 x 1mi yesterday, felt very good. Today, since I have no trainer right now, I ran again, doing 1x1mi Z4, 1x2mi Z3. Again, felt terrific. It's been many months since running felt this good.

    Looking forward to the 1/2 mary in 2 weeks!
  • I owe Scott a report. . .not too motivated to get out for the run workout last night but I finally got around to it at 8pm. Did the WU and the main set only 1x800 and 2x1mile. Shuffled back home, watched Modern Family and fell asleep. I am looking forward to the bike today though.

  • got it done on the mill last night!  The first half mile was rough... and I wondered how I'd manage to finish... but somehow I did and the 2 miles were actually okay - easier than past weeks. 

    But my left heel is killing me today (and did last night).  This has been a real bother the last several weeks after runs.  I think it's related to my calf (don't think it's plantar fasciitis) but I'm just not sure... My weekend runs I wear compression socks to help.  And I scaled back on my midfoot running to be sure that my calves are ready... probably jumped in too fast with that after 2 months off of running post IM... in any event, even heel strike running hurt last night, which is new... I just hope hope hope it's not PF... when I roll my calves they're a mess of ropy and knotty... gotta keep working on that. 

    So, with that in mind, will nix the makeup brick tonight and just ride - and roll... and spend lots more time rolling and tennis balling tomorrow!

  •  I can almost swear I posted my run workout, but cannot find it. Please forgive me if you have read it.

    Last night 7pm, got done on dreadmill, on target 3x1mi(4min)TP. Legs were tired but kept functioning. There was some digging deep but not out of the ordinary. I just start pooping in my pants thinking how much I will have to dig to run 6min pace during the test. All the data is pointing that way. Not doing VO2max work and testing at that pace makes me wanna cringe. I fear that more than 2x20min any day.

  • Outstanding run today!!

    Brought my shorts and a technical T on my trip and woke up to 27 degrees in Houston TX. I was so intent on getting outside that it wasn’t going to stop me. I got some very strange looks out in front of my hotel as I waited for the Garmin to acquire satellites. Might have also been due to the socks on my hands (didn’t bring gloves!!).

    Scheduled run was 60 min with 3x1mi @z4 (6:58). I ended up running 2 miles to a nearby park that has a perfect 3-mile soft-surface loop for the MS. Was feeling really good so ended up doing an extra z4 interval and extending to 70min.

    Paces for the run (z4 intervals were based on time and 7 minutes each):
    Warmup – 14:00 @ 6:55
    Interval 1 – 6:41
    Interval 2 – 6:42
    Interval 3 – 6:37
    Interval 4 – 6:39
    Extra time at the end – 12:00 @ 6:42

    Recoveries were 4:00 each at 7:15, 7:30, 7:34, 7:16

    Overall run was 1:09:50, 10.15 miles, avg pace 6:52. Felt very good. HR never got over 180 (usually hits 186-188 for z4...probably lower due to the cold). I did not feel at all like I was dying at the end. My average cadence was 84 which I am very happy about. A year ago that would have been 79 or 80.

    http://connect.garmin.com/activity/67561675

    Felt very good to get outside. Based on the data my VDOT ought to be higher. RPE says I was fine at ~6:40 for the z4 intervals. I’ll see what the numbers look like on Sunday’s run.

    Cheers,
    Matt
  • AT, no need to poop the pants. You're going to nail it. I have little doubt.

  • Hit my 3x1's on my faithful dreadmill today. Legs were still a little heavy from the 2x20's yesterday, but I finished feeling good. Can't wait to hit my next test and see how I'm progressing.
  • Took is down a notch today as the legs were getting pretty burned.  Did 3.4 mi easy, just working on cadence and form.  Got a foot pod recently and surprises to see my average cadence at 88.  Always assumed it'd be lower.  Icy wind out there today though.

    http://connect.garmin.com/activity/67621735

  • Finished up my Chicago Run Hack with a 3rd day of super running. After watching the Hood to Coast Encore I came back all inspired and hit treadmill @ 10pm. Warmed up for 10' and then nailed a .5mi (3'), 1mi (4'), 1.5mi (5') set @ 7:03, 6:58 and 6:50. Then ran an additional 20' @ 7:15 to round out the evening at 8 miles in 60 minutes.



    Looks like everyone else is having a super week as well. Way to keep pushing forward gang!



    Looking forward to spending the weekend in Chicago with the DW and then getting back home on Sunday to the kids. Going try and swap Sat/Sun wkos to round out another solid week of effort.



    Night all!

  • Just arrived in Mexico last night, had my 3 innoculatory margaritas, woke at 4am local time and now waiting for the sun to rise before i get in my 2x800 + 1x1600.  These repeats have been getting easier and my pace has been improving and been more consistent.  I'm starting think this stuff works!  Details to follow.

  • I think I forgot to post that I ran Wednesday. That caused a lot of pain in my aggravated foot. It didn't really hurt while running. Hit the paces and enjoyed the day. But now I am paying for it with a self-imposed run jail until my foot heals. Oh well. Hope everyone enjoys their Sunday run.
  • Oh Michele, I'm so sorry to hear about your foot! Running Jail sucks, but there's lots of good company in there right now.

    I gave myself a little "time off for good behavior" yesterday and tested the waters with a short & easy run in the woods. The trails are soft here and good for this sort of thing. Just 45 minutes total broken into 5' run with 1' walk intervals. All went well and no calf problems or tightness today so I'm hoping to start building my way back again. I won't be doing any real OS running, but I'll take what I can get.
  • Had to flip-flop the run and bike this weekend, and had a terrific run yesterday, 90 minutes just shy of 12 miles, including 2x 1.5mi at Z4, and 2x. 1.5mi at Z3. Overall felt awesome, and I'm starting to feel ready for the half Mary coming up in 2 weeks!
  • Beautiful running weather in Chicago today. That said, I massively overate at dinner last night following a very large lunch and therefore my run was pretty difficult today. Literally when I weighed myself this morning I was 4.5 lb above Saturday morning. This was not "hydration variance"...this was a massive slug of food and it was just sitting there. So the 60 min with 2x 2miles @z4 did not feel good at all. Adding to the problem is that I used my wife's Garmin that has autolap enabled for each mile, so I have to do math to get my splits!!



    Warmup: 11 min @ 7:07

    Interval 1 : 6:52, 6:41 for miles 1 and 2, respectively

    Interval 2 : 6:44, 6:47 for miles 1 and 2, respectively

    z3 time at the end: 6:57 for first mile, 6:51 for last 0.41 miles



    Recoveries were about 6 min each at 7:14 and 7:02.



    All that said, I did have to stop for about a minute after mile 1 of the second interval due to my major stomachache. Also rested briefly after interval #2 concluded.



    So overall it was not great, but I have a pretty good beat on why.

    http://connect.garmin.com/activity/68166997



    Cheers,

    Matt

  • Completed the Beginner OS run workout (Run MS: 2 x 1/2 mile (3'), 2 x 1 mile (5') all @ Z4 & Z3 to 60') on the indoor track at the YMCA today. Here's my HR chart:
    image
    My legs felt pretty decent but my right foot is still feeling a little strained. Soaking it in hot water and Epsom salt as I type. Hopefully it will feel better in time for the TT in a week.
  • Finished my 3x800 + 1x1600 yesterday, but it was a death march.  Apparently, gi-normous amounts of salty mexican food and tequila are not a preferred nutrition choice for an early run training session the following morning.  I searched the nutrition forum, but there was no warning about this!

  • Got the run done yesterday but I'm just now getting around to writing about it. 12' wu followed by 2 x 1.5 at T pace. A little fast on the first one 6:16 vs. 6:20 T pace but pretty much nailed the second at 6:21. Oddly, second interval felt A LOT easier than the first, far more than 5" per mile would indicate, and it was into a headwind. I'm wondering if I'm more of a 20' WU kind of guy. Didn't have a lot of time on the backside for the HMP work. Had to shower up and take my son to a baseball clinic. Overall 41:25 at 7:03 NGP, rTSS 61.2, IF .899. Gorgeous day, would have loved to go longer but had a lot of fun watching the little guys play ball.
  •  Here I am. I am late posting this, but here it goes. Finally 3 day coaching meet caught up with me as well as some ethnic cuisine. I came out on Sunday to the run and ended running back to the toilet, tired with GI distress, I pulled the plug after the warm up.

    Did my run on Monday, yesterday and need to rearrange this week. I was not gonna let that run go as it is my weakest of the three. I may have to loose 2x12 on the bike this week to adjust it correctly and arrive ready to test.

    Here is my run:

    11.7mi, 85min, TSS 99, IF .89, 2x2mi(4min)TP+1x1.5mi HMP+3mi@EP       TP=6:28, HMP=6:35

    Came out on target 6:30, 6:28, HMP interval @ 6:36.

    It was not easy and I began to crack during interval 1. I hang on and survived that, after recovery going into the second felt very good and much stronger, RPE fell in place where it should be. I think the overeating and standing on my feet did not do justice. Got it done.

    As much as I have been improving my bike, my running is pretty stagnant. I did get into this after nearly 3 months of Daniels 5-15k program with 3 fast workouts a week. I respond very well to fast running and can't wait to start it. I should or at least hope to see further gains during VO2 phase. Otherwise, some major adjusting is going to take place.

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