Week 18 Run (Let's wrap this thing up, ready to be DUN!)
Nice and windy morning in Kansas City, 52F, SSE@15mph and increasing, track work baby, not much today though, Week 18 SC ADV reduced to only 3x1200m@Z5 it says, I said 10k-5k pace. No more pushing the speed, now is the time to get comfy at olympic and sprint race pace.
I set the target 10k pace-5K pace, 6:12-5:57, no more IP per Daniel's for me 5:50, time to tone that down.
Did good.
7mi in 58min, 3x1200m(600m)
6:05 5:58 5:59
It was a little faster than 10k, more like 5K pace. All on target, moderately hard, had more in the tank left. Starting to feel less fatigued, brake from last week is paying off, just not happy loosing the bike last night.
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Very strong run today after totally bailing on the brick last night.
Overall 8.65 miles in 1:00:01, avg pace 6:56. The numbers are not bogus…overall elapsed time about 1:00:43...my only stop was for 42 seconds after the last z4 interval (actually an extra interval I added to the workout).
Assigned workout was 60' with z4 intervals of 4x0.5mi(3') then 1x1mi(5'), but after missing the brick last night I decided to modify to 4x7'(5').
Z3=7:04, z4=6:56
Paces:
7' warmup: 7:28
7' z4 intervals (target 6:56): 6:38, 6:38, 6:31, 6:23
5' recoveries: 7:39, 7:41, 7:19, 7:07
5' extra time: 6:40
http://connect.garmin.com/activity/83513595
Again this week I ran the first 2 intervals into the wind and it made a massive difference in helping me hit the second two. Very high cadence for me, averaged 85.
Cheers,
Matt
This run was meant to be a "replacement" for my missed brick run on Tuesday, and also generally some extra run volume becuase I've been doing the longer runs twice a week but have been relatively neglectful of the shorter runs. And next week I have trips to France, Brazil and DC, so there will be a lot of missed workouts. Also Mother's Day on Sunday throws my 90' run into question.
Overall this run was tough. I ran very fast, but stopped a bunch of times, including for some intersections with pretty questionable "traffic". I also think I was glycogen-deprived, since my only food since the bike last night was 8oz Gatorade and half a Myoplex bar and some grapes last night, a Cliff shot before the swim this morning, and the other half a Myoplex bar between the swim and the run. So that was dumb.
Overall 4.52 miles in 30:01, 6:38 pace. Second half was into a very strong headwind other than the last 2 mins which was back to a tailwind. Splits (manually-triggered):
1 1.01 mi 06:48 pace
2 0.74 mi 06:36 pace
3 0.69 mi 06:41 pace
4 0.73 mi 06:36 pace
5 1.00 mi 06:40 pace
6 0.34 mi 06:09 pace
http://connect.garmin.com/activity/83656059
Now some fueling and rest until a long bike on Saturday.
Cheers,
Matt
Tough run after yesterday afternoon's 190 min bike and a lot of workouts Wed-Fri of this week, but managed to hit the intervals then the additional time. Took some inactive recovery after each interval, then again at 70 min and 80 min (to cross lakefront tunnel). Nice cadence. Managed to hit z3 intervals solidly, and even hit z4 for last 20 min.
Overall 1:30:01, 13.04 miles, 6:54 pace.
Z3=7:04, z4=6:56
Warmup 10' – 6:58
3x7'(5') @z4 – 6:40, 6:37, 6:34
Recoveries: 7:14, 7:21, 7:24
Remainder time (z3 was the goal):
- 24' @6:58
- 11' @6:50
- 9' @6:42
Wind was very from the south (~5-7mph), so first 2 intervals were into the wind and the third was with tailwind.
http://connect.garmin.com/activity/84002013
Cheers,
Matt