Home OutSeason January 2011 Group Discussion-OutSeason January 2011

Week 10 Run Thread

I promise that I did not flip flop for the only reason to start the thread...I just works better for me with my work schedule to do my run on Tues and bike on Wed.  I know I will need to make adjustments soon, but for now call me a rogue.  I gotta do what works.

My run today was good!  My legs were more sore than I expected starting out, but loosened up after 1 mile warmup and 1/2 mile CD.  My interval pacing looked like this. 

5:58
5:03
5:16
5:48
5:18
5:35
5:44
5:35
5:03
5:42

I got no HR readings, but can promise you it was everything I had.  I had to drop 2 of the 400's because I just couldn't finish them and I felt that I might hurt something.  But I got all the 200's in.

I am very happy to report that my legs are feeling strong and found it easier than last week to run fast, but that my breathing and HR are my limitors right now.  Gonna get the bike/brick done tomorrow.  Good luck everyone.  Chap.

Comments

  • Likewise I also did the Wed run today. In fact I ran yesterday also, since I'm on vacation and have no access to a bike. Yesterday was a nice 36min, even pace, no intervals, just "went for a run". Ended up at 5.24 miles @ 6:55 pace overall. http://connect.garmin.com/activity/71799740.

    Today was not so easy...clearly my legs are feeling the impact of running 4 days in a row for a total of 3 hours and 26 miles. I'll take tomorrow as a rest day.

    Overall a good run, although I rested completely between each set of 4 and also rested a bit after the last couple of 400m intervals. Hopefully that does not negate the benefit of the workout.

    Warmup, 1.08 miles @ 7:32

    4x 1'(2')
    interval paces 5:58, 6:14, 6:15, 6:14
    recoveries 7:24, 7:35, 7:19, 7:08

    Standing rest 3:00

    4x 2'(2')
    interval paces 5:54, 6:05, 5:58, 6:22
    recoveries 7:18, 7:12, 7:18, 7:10 (plus standing rest 0:34 after the second interval and 0:53 after the third)

    Standing rest 2:50

    4x1'(2')
    interval paces 5:51, 6:07, 6:09, 6:14
    recoveries 7:14, 7:38, 7:22, 7:23

    Standing rest 1:41

    Run back to the start, 1.07 miles @ 6:29

    http://connect.garmin.com/activity/71962465

    Back to the beach...

    Cheers,
    Matt
  • Another good Wed morning on the treadmill before work. I did the intervals @ 6:22 >> 6:00 min/mi pace descending. With the fan on, I hardly got sweaty! Next week it starts to get serious; it doesn't look like I'll be dropping my pace anymore. Just staying within that range, and hitting 6:03, 6:00 on the last 2 x 400 will be an achievement. For now, though, I'm pleased with the progress. I'm starting to feel like a triathlete again.
  •  @Al, nice work. Love how you approach it very wisely. I am going to take your approach to bike intervals as I am putting more into my running that is weaker. You are an inspiration.

    @Matt, Daniels would disagree with you if you ran those at I-pace. If you ran them at R-pace, which we don not do here, than he allows rolling in the grass or whatever it takes to repeat the next interval at prescribed R-pace.

    When it comes to VO2max work, it is about maximum oxygen uptake, which takes body about 1-2min to spool up to. When you are recovering from those intervals, it is about not allowing a total drop of oxygen uptake so that you spool up quicker in the next interval, otherwise you are not quite there initially, for sure not during these very short 200/400s.

    But, don't let this influence your view. Swimmers do inactive recovery after every interval, yet they work on VO2max, given that their recoveries as very short compared to running. Also, there are many here that are successful doing standing rest on treadmills, so no worries.

    You did the work and that is all it matters. Awesome job.

    After AM 4600 SCM, PM track and my favorite work 200/400s.

    60min, 7.50mi, 4x200/4x400/4x200, pretty  gusty wind and cold, times show 

    4x200m(200m)   5:25, 5:20, 5:29, 5:33

    4x400m(400m)  5:35, 5:27, 5:22, 5:20

    4x200m(200m)  5:25, 5:25, 5:32, 5:23

    Enjoyed every bit of it, was not that hard at all. This is my favorite workout. Now for some recovery and looking forward to tomorrow's bike, one and only workout of the day for me.

    Nice work folks! 

  • Impressive work folks...got it done as well, all at 6:18 paces, broken for 200's and 400's.
    These VO2 intervals are a nice change of pace from longer tempo !
  • Pretty windy day here so I hit the trails (trees help with the wind A LOT) for my run today. Nice warmup to get there with some strides and then 4 x 200, 3 x 400 (Coach P mentioned something about really bad math at high intensity) and 1 x 200 all around 5:45. Added a nice bit of MP work towards the end after I recovered from the interval work...and picked up a tailwind. Kept the MP work up for total of 10' but shut it down as the 20 knot headwind started kicking my butt and my intellect won over the ego with the "you're getting up at 4:15am to do 4 x 2.5/2.5 tomorrow.." argument.

    Anyone else having a hard time finding this thread?
  • Cranked out the Beginner OS run today (MS: 3 x 200, 1 x 400, 3 x 200, all at @ Z5). No fancy HR chart to post today as the Garmin HR monitor was spiking all over the place and didn't represent the workout. I felt good on the run today and it was short and sweet.
  • Got the run intervals done last night. Thought I was gonna die, but did them. Sore today! Hope to have it in me to do the bike tonight after work!
    Have a good day all!
  • Had to flip-flip W and R due to travel, but got it done this morning. Felt good, strong. I like the VO2 runs!
  • Lots of flipping and flopping going on! Great to see folks getting it done one way or another.

    Shhhhh, don't tell my calfs, but I ran 50 minutes EZ today (2x25 with a 2' walk inbetween). I'm planning to do an 8k next weekend just for fun. Local race with a great theme and party. It's the "Running of the Leprachauns" and they have one guy who is the designated Leprachaun. If you catch him, you get a portion of the prize $$ for a local charity of your choice (pot of gold divided by # folks who beat him). If he beats everyone, he gets 2x the pot of gold). The guy who won last year is the leprachaun. There's a big party (with beer of course) at a local Irish Bar afterwards with folks dressed up as leprachauns. Just a good time.
  • I had to take the day off for a mental recovery day. Work has been kicking my a$$ lately and I just wanted a day to relax...so there! I plan on riding tonight, swimming tomorrow (1000yrd TT for Coach R's thread), and then crush the weekend work.

    Like Nemo said, it's great to see how good everyone is doing with their adjusted schedules.
  • Got in a quick 4-miler on my vacation today. No bike so need to do something to justify all the food I'm shoveling into my mouth. Thanks goodness no scale here (actually there is one, but I've sworn not to step onto it).

    http://connect.garmin.com/activity/72288235

    Cheers,
    Matt
  • So another run today, consistent with major re-arrangements in my schedule. Did SUNDAY run today, plan to do the monster brick tomorrow night, then take Sunday as a rest day before doing every workout next week one day ahead.

    So Sunday's run is 60 min, with z4 intervals of 800, 1600 and 2400m, with 1 mile recoveries. Plus the usual z3 filler time. I ran it based on time, so intervals of 3.5', 7' and 10.5' (thus a tiny bit longer than the prescribed distances). Recoveries of 7''.

    z4 intervals were 6:45, 6:53 and 6:49, plus the last mile at "z3" was 6:41
    Recoveries were 7:20, 7:19, 7:07 (the last one was actually 11' so not all 'recovery')

    Very tough run today in the heat and humidity of Mexico. After the second and third intervals I took a minute and a half of standing recovery. That is not typical for me at all on an FTP run of only one hour, but I really couldn't help it. Too bloody hot.

    Also, I don't know if it was the hills or what, but I've been having a really tough time keeping my cadence up on my runs this week. I'm lucky to average 81 for the whole run, and very few stretches at 83 where I have been averaging up to now. Very strange.

    http://connect.garmin.com/activity/72422347

    Best,
    Matt
  • Posted By Matt Aaronson on 11 Mar 2011 12:54 PM

    So another run today, consistent with major re-arrangements in my schedule. Did SUNDAY run today, plan to do the monster brick tomorrow night, then take Sunday as a rest day before doing every workout next week one day ahead.



    So Sunday's run is 60 min, with z4 intervals of 800, 1600 and 2400m, with 1 mile recoveries. Plus the usual z3 filler time. I ran it based on time, so intervals of 3.5', 7' and 10.5' (thus a tiny bit longer than the prescribed distances). Recoveries of 7''.



    z4 intervals were 6:45, 6:53 and 6:49, plus the last mile at "z3" was 6:41

    Recoveries were 7:20, 7:19, 7:07 (the last one was actually 11' so not all 'recovery')



    Very tough run today in the heat and humidity of Mexico. After the second and third intervals I took a minute and a half of standing recovery. That is not typical for me at all on an FTP run of only one hour, but I really couldn't help it. Too bloody hot.



    Also, I don't know if it was the hills or what, but I've been having a really tough time keeping my cadence up on my runs this week. I'm lucky to average 81 for the whole run, and very few stretches at 83 where I have been averaging up to now. Very strange.



    http://connect.garmin.com/activity/72422347



    Best,

    Matt

    Nice job Matt!  Don't feel TOOO sorry for you in Mexico.  I sometimes wonder if I should consder logging my "admin" time for scheduling, planning, surfing EN, etc.  I'm scared to see how much time is spend on this though!!! 



     

  • Last run of my vacation this morning. Then back to the bike.
    The fatigue of so much running is taking its toll, and my right hamstring feels problematic.
    Next week I will dial-back the running for sure.
    In any case, I managed 50 min, slower than z3 overall but nice negative split.
    http://connect.garmin.com/activity/72563983
    Cheers,
    Matt
  • Sunday's run today, to take advantage of the only break in the rain this weekend. Floods 'a comin!

    800/1600/2400, (1 mi) and I threw in a 2 miles each for warmup and cool down for 9 miles /1:15. Intervals were @ 6:49 average pace, which is the same as last week, the first time in the OS I haven't improved. Which is just fine; I'm running at the same speed as this time last year, and I am absolutely pleased with that. I don't expect to get faster year to year anymore - just staying the same is a victory.

    Tomorrows's brick run will be most informative now that I've put in some serious run TSS (115) a day ahead.

  • Had a great run today with a buddy of mine. I ran for nothing more than the joy of running. After the crappy workout week I figured I'd do something I like without a lot of structure. I banged out 7.69 miles in 58 min and felt great. I swore to myself to NOT look at the Garmin while running. It paid off as I felt really good throughout the whole run. Splits ended up:
    7:36
    7:11
    7:50
    7:30
    7:30
    7:56
    7:29

    Looking forward to seeing everyone else's results.
    @Al - great to see you back to your pre-crash pace.

  • Posted By Aaron Linkow on 13 Mar 2011 04:58 PM

    Had a great run today with a buddy of mine. I ran for nothing more than the joy of running. After the crappy workout week I figured I'd do something I like without a lot of structure. I banged out 7.69 miles in 58 min and felt great. I swore to myself to NOT look at the Garmin while running. It paid off as I felt really good throughout the whole run. .



    ;Aaron I think that's soooo healthy.  Sometimes all these numbers (even though we love 'em!) can really bring on the OCD.  There is nothing like a little break from the geek to hit the "refresh" button.  Next week will be better!

     

    As for my run.... Holy Pouring Ass Rain, Batman!    I'm making a point to go outside even when the weather is crappy to avoid any "the world is not flat" shock during our coming (soon!!!) trip. Got my run done plus 2 miles at HMP.  I'm trying to be aware of the "Normalized Graded Pace" and clearly I have a lot to do here as I'm off by quite a bit in some intervals. The last mile was a hella hill and I really booked it, so I'm not surprised to see the fast (for me) NGP, but on the others I was really trying.  Note to self: Step away from the gadget and think about how you actually FEEL!

    Hope everyone has a great start to week 11 tomorrow!  Please send sun! 

    2 x 1/2 mile (3') all @ TP/Z4/Hard

    Pace Target / Pace Actual / Pace Graded

    8:02 / 7:51 / 6:39

    8:02 / 7:56 / 9:05

     

    2 x 1 mile (5') all @ TP/Z4/Hard

    Pace Target / Pace Actual / Pace Graded

    8:02 / 7:58 / 7:26

    8:02 / 7:59 / 8:08

     

     

    2 x 1 mile (2') all @ HMP/Z3/Mod-Hard

    Pace Target / Pace Actual / Pace Graded

    8:17 / 8:24 / 7:59

    8:17 / 8:17 / 7:40
  •  Run is complete. Sacramento, American River trail, 65F, humid and some wind, some work into the wind some downwind. Pretty trail for sure. 

    11.0 miles, 83min, 800m(800m)1600m(1600m)2mi@TP =6:26/mi

    interval 1 6:20

    interval 2 6:22

    interval 3 6:23, fading in the second mile, loss of focus and got carried away, overpaced the first half

    I was shocked that I was able to run and speechless that I could actually hold the targets, feel strong and than some.

    This was a true test after that bike ride yesterday. I am happy with the weekend overall, little dent in my ego as I could not execute 4x2.5 yesterday as planned, but I will take it as is. Something to look forward to be able to accomplish down the road.

    Good work everyone.

  •  JAN OS peeps please provide some advice.  I am not sure if I am going too hard on the 200s and 400s for week 9 and 10.  I am not a super fast guy.  I have been completing my 200s @ 5:20 pace and 400s at a 5:40 pace on a 5% grade hill.  This effort usually has me on the verge of puking.  My concern is how long it takes me to get the workout done.  I am have to take close to 4-5 minutes to recover between my 400s. 

    So do I go a little slower, hopefully recover faster, and then I am able to finish the MS and get some Z3 done?

    Or do I keep killing myself and just take as long as it takes to recover between sets?

    Thanks

    Shawn

  • @ Shawn - what is your VDOT? The paces should be based on your VDOT. If you are running the intervals at 5:40 (forget about the hill for a moment), that implies a VDOT of 57 -- i.e. a 17:50 5k, 1:21 half-marathon. That seems at odds with your self-description as "not a super fast guy". If you are running the intervals significantly faster than your VDOT pace then you are at risk of injury. Recovery time between intervals is the lesser concern...
  • @ Matt - my vDot is 44. So yes I am way over achieving, hence my questions. I am a blow it out guy. So when it says Z5/very hard, I took that for face value. But definitely felt it was wrong today. I was able to keep the pace on intervals, but the rest kept increasing between.

    So next time will stick to my Z5 pace, 7:10. Thanks for the input and reassuring what I knew in my head. Stick to the plan to make it to race day.
  • @ Matt - my vDot is 44. So yes I am way over achieving, hence my questions. I am a blow it out guy. So when it says Z5/very hard, I took that for face value. But definitely felt it was wrong today. I was able to keep the pace on intervals, but the rest kept increasing between.

    So next time will stick to my Z5 pace, 7:10. Thanks for the input and reassuring what I knew in my head. Stick to the plan to make it to race day.
  • Yeah, that is some serious overachievement. I'm surprised you were able to knock out all the intervals. My VDOT is 49 and I target 6:22 or so. I might overachieve to 6:15 but even at that pace I'll crack on the 1000's and at the very least have to stop for a minute after each. I'm trying to improve and not do that...see some other posts, you're supposed to minimize the inactive recovery and ideally the "full recovery" time should not exceed the time it takes to do each interval.
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