Oct Os week 5 run (no fear)

Carl

 Remember to stick to your TP.  The run is where most injuries will occur so pay special attention to your bod and it is telling you to take a rest or slow down then listen.  What I learned most about my 1st year in the haus and my first OS was how to pay attention to my body.  I usually get 4-5 flare ups of ITBS a year and last year had 1!!!!!!

 

Carl

Well after that bike workout yesterday I paid the price dearly today and I am sure will feel it tomorrow. Today's workout for me was 60 min and 3x1 mile repeats. (week 6 advanced). I knew this am getting out of bed it was going to be fun. Note they were ran on a tred cause it is 41 degree's here in Iowa and raining. We need the moisture bad.

I warmed up for two miles and during the second mile I did my 4x30 second strides.

The mile repeats were completed in 6:48, 6:49, and 6:33.

I then had 15 min left and these were the hardest 15 minutes for me. I dropped the pace to 8:45 and ran with a 2% incline until min 58 when I dropped the speed to a 2.5 and walked to cool down.

Joe Hallatschek

@Carl - wonder why no one is using these threads to get the group motivation going? Hmmn

I had a sore foot from this last weekend's race and if I bailed on today's wko, I was going to take the rest of the week off and go into the NOV OS. But, I actually did okay after a good night's sleep, IB, and epsom. So here is how this morning (at 0515!):

4 X 1mi (4') @ Z4 with target pace of 7:17 and AVHR of 163-168: 7:32 (148)/7:15 (158)/7:12(163)/7:04(167). I gradually tested the foot and worked up pretty well.

LynneJ

Int OS Z4 pace 9:33 actual 2X1/2 mi at 9:20, 9:05 pace and then 1X1 mi at 9:10. Oops. Although actually based on last week's APFT I could have reset my zones a little as I was 16 sec per mile faster than my previous test pace which almost justifies today's run. Almost. I don't get injuries so much from running too hot but know that the fatigue piles up.

Agree with Joe, Oct OS group has many people but only a small number of us are using these threads. Very different from my previous OS experiences as this is my third in the Haus.

Lynne

Kori Martini

I'm catching up with workout reporting, but did the 4x1 miles yesterday which ended up being done at 6:51, 7:06, 7:07, and 7:05 pace respectively. Did the 2x12 (4") on the drainer this morning (all of my workouts are around 5AM usually) and felt just alright. Couldn't quite get the effort level out like normal, but I've been fighting some GI bug the last 2 days, so I wasn't surprised.

Here's a question that I'm not sure if I should pose to the group or to the coach's, but I'll give it a shot here:

My vDOT is a 45.8. I train by pace/ HR/RPE, since I can't swing the whole powermeter money right now. When I did my 5K time trial, and was running really hard, my heart rate never went over 157. No joke. When I do my mile repeats at 7-sih pace, my heart rate floats around 145. But I FEEL like I'm working really hard. I hear about other people with HR's up in the 160/170 range or higher when they're working really hard, but I guess I'd have to be puking to get mine that high. I've heard that the higher your anaerobic threshold is, the better shape you're supposedly in. Yet, I'm pretty sure I go anaerobic around 155 or so? So if I'm running a sub-7 mile at 145-150 HR, SHOULD I be running faster, even though it feels really hard? Or am I just a wimp? I feel like there's a disconnect somewhere. Maybe my heart just isn't meant to beat that fast? I'm not a whiz at this stuff all the time....I'm the definition of a "low-tech" triathlete....I did IMWisco with only a standard running watch and cadence on my bike. Pretty proud that I actually use a Garmin now. :-)
Anyways, this got a bit long-winded, but since the Oct OS group isn't posting a whole lot here, thought I'd pick your brains to give you something to do. lol
Have a great day everyone!
Kori

LynneJ

Kori- HR doesn't matter(almost true) pace is key when running. If you ran your VDOT hard then your assigned paces are what you should be running based off of and let HR do what it will. HR is affected by many things from hydration to sleep to ambient temperature but also by the fitness. As in your pacing for a workout based off from VDOT test week 1 will likely be 'slower' than what you are actually capable of running by a few weeks later as your fitness improves so your HR shouldn't increase as much. So short answer is run your paces, track but don't stress about HR. It is what it is. Hope this answers your question

Lynne

LynneJ

After a mentally and somewhat physically challenging ride this morning, I started run the second about 5 hours after finishing the bike. First time I did run the second rather than brick and have to say I think I'm a fan. I was definitely better recovered than expected as Timmy did the run. Int OS wk 5 plan said 50 min Z3 out, Z2 back. My paces are supposed to be 10:14, 9:57 but I actually ran 9:54/9:40 for 5.1 mi in 50 min. Time to get to bed as I get to go play with the babies tomorrow.

Lynne

Carl

Well it was 52 degree's here in Iowa with
a sustained 20 mph south wind and gusts in the mid 30's. #1 it was cold and this was for some reason harder then the 21 miler last weekend. Maybe the bike wko yesterday wore this young gun down!!!! It's over though. Next weekend a 20 miler then we taper. Can't wait. Jamaica I've got your name.

Unknown

Missed yesterdays run due to time constraints (oldest had a swim meet that took up much of the day.  Poor kid, it was freezing cold) but nailed the bike when I got home.

Great run this morning under clear, crisp skies after a deluge yesterday/last night and that extra hour of sleep (thank you daylight savings time!).  Was going to do it on the trails, but I was afraid I would end up hurting myself.

@Lynnette: hope you have a quiet night.  It's usually the babies that keep me up on call too - epidural, epidural, c/s, epidural, epidural...  

Joe Hallatschek

Okay - today was a good day thanks to extra sleep and two cups of cappucino! Workout was 3 X 1mi (4') @ Z4 with targets of <7:17/mi and AVHR of 162-168. <br />


1st mile - 7:13, AVHR 154. Felt a bit tight from yesterday's bike but otherwise good

2nd mile - 7:03, AVHR 162. Thought I could push it a bit more

3rd mile - 6:53, AVHR 168.



Now, at this rate, if I don't choke on my next VDot, I should set a PR!