NOS Week 2 Run Workouts
So, to start the run accountability, I threw up my 1st "Week 2 OS" interval session this morning (0400 wake-up/0410 start due scheduling issues this week).
3 x 0.5 mile reps @ 6:38, 6:29 and 6:25.
1 x 1 mile @ 6:25.
Still a bit hot as the target is 6:44, but hard to pace accurately that early in the am. Legs a bit sluggish from Monday's bike/run, but still good overall. Good luck everyone.
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connect.garmin.com/activity/127609580
Lunch run complete. Needed 6:58 and got a 6:48 on both intervals.......the last half of the second interval was work!
SS
1 x 0.5 mile @ 6:29
2 x 1 mile @ 6:30 and 6:17
Finished with 12 minutes @ 6:52.
Still running a bit hot, but since I skipped yesterday's assigned 2nd/Brick run, I had some excess energy going. Week 2 OS, done. Keep at it everyone.
Nice stats Roy, way to nail the intervals!
Completed my Saturday run this afternoon and hit the intervals:
connect.garmin.com/activity/128228241
Tomorrow should be fun...........
SS
@ Keith - hope there are no lingering spasms, going to be a long OS.
@ Shaughn - looks like you got like 4 golf courses in your back yard. How sweet is that?
@ Roy, keep that up and your going to need shiny new Vdot....... ouch!
Great work everyone.
Got the run done. 49' @ 8:09 ~ 6 miles total
10' WU
15' @ 7:38
15' @ 7:16
Good day today. Looking forward to tomorrows fun!
@Jon - wise advice we can all consider as we each begin to feel the load and manage it.......
@Steve - your stats look like a textbook bro!
Saving my 1.5s for this evening for recovery purposes.
SS
Nice job with the run workouts this week. I even have something to report. Went to the gym last night and spent 10' on the treadmill with a little run in there to test the knee.
Looking for a couple sessions next week 10-15 minutes each and perhpas some OS workouts my week 4 but I won't get to far ahead of myself. I'm just looking forward to getting some running in.
Gordon
Today's paces were for 2 x 0.5 mile and 1 mile were:
8:39
8:53
8:40
vs. 8:55 target pace.
Looking forward to week 3!
2 Mi w/up (18:00)
1 x .5 @ 7:18 pace w/ 3' Rec
2 x 1 @ 7:10, 7:18 w/ 4' Rec
5' @ 8:00 (roughly M pace) and 5' @ 6:40 (Goal 5K pace)
Was good work and got to break in some new shoes - DS Trainer 16...
Today workout felt perfect
WU 10' + 3x30''(30')
4' at 5:02'/km
2x8' at 4:58'/km & 4:54'/km
15' at 5:14'/km
Following the cadence thread discussion, I focused to get at each interval my cadence up from 90 -> 93 -> 94 -> 92.
Mainly follow Coach Rich advice to have less pain issues after the run.
I also use the first half of the rest intervals for some ABC Running Drills, Walking Drills.
And some stretching drills after the CD.
All 3 togehter (lower weekly frequency, focus on Cadence and Running & Streching Drills) helped me today to have only little running pain even so if the work intervals today are almost equal to our 5k run test
http://connect.garmin.com/activity/128559568
That felt about as difficult as I thought it was going to feel........after yesterday's afternoon run load on the legs...hit the targets but had to really work.....
SS
@Jeff, I know what you mean, I also missed my run due to a swim meet. More draining than running! I managed to get in my trainer time but was just beat afterwards.
Today made my intervals even though I thought I was too tired.
10 min WU followed by pick ups
1x1/2 mile at 8:44,
2x1 mile 8:45 and 8:34.(goal 8:44-9:02)
Last mile a little too fast but I had the wind at my back almost the entire way. Last 10 min ran a nice ez pace all the way home. Ended up with a solid 50 minutes of almost all work.
Bring on week 3!
Feeling good two weeks in, I have been able to hit almost all my bike and run intervals and I am not yet feeling trashed.
Because today was so nice my run HAD to be outside. The thing is, I often have trouble hitting my TP. Seems like I can go faster or slower but not nail the pace. So, much too fast on all intervals - oops! Despite that it was a really good run. Felt comfortable and solid. Interval cadence 90-95, rest cadence 80-85.
Total run 52:45 @ 7:42 ~ 6.85 miles
Target pace 7:12
WU 7' @ 8:39
0.5 @ 6:26 (IP = 6:46)
4' @ 8:43
1.0 @ 6:54
5' @ 9:13
1.0 @ 7:01
5' @ 9:26
HMP pace = 7:22
2.0 @ 7:15 (7:29, 7:00)
Looking forward to a rest day with some core work tomorrow.
Did my 2 x 1.5 mile repeats today... Was much more cautious this time and ran closer to prescribed pace and it wasn't nearly as gnarly. Paces of 7:25 and 7:22 (prescribed pace 7:27). Finished the day with a steady 1000m swim during my daughters' swimming lesson (oops did I mention that out loud
) and then a massage. Week two in the books! My legs kinda feel like hamburger, but in the books nonetheless 
Did the Sunday run today, outdoors and the beautiful fall weather continues to hold (got to wear shorts and a t-shirt, how lucky is that!) I'm very grateful I have two different bark trails I can run on that are marked in 1/4 mile increments. I don't have a GPS watch, so this is how I'm keeping track of pace.
My set today was 1 x .1/2 m + 2 x 1m.
Target pace according to my VDOT is 9:07, but I hit the intervals easily with an 8:15 pace for the 1/2 mile, and 8:42 and 8:38 for the miles.
HR was solidly in the Z3 zone, instead of Z4, so I'm not sure what to make of that. I didn't want to push the pace any farther, since we're supposed to be going more off of pace than HR if I'm not mistaken (I'm new to all of this). Thoughts?
Robin,
difficult to say, what a one-of issue or do you have this in each run workout?
One-off could be due to Device Issues (pace calibration/reception or belt/battery issues), general one could by that your HR in your 5k test was "too high". I took my done by a few beats otherwise all my WO results would be rather in the Z2/Z3 than Z3-5 as they are with the Reduced LTHR.
This has been the issue on all of my intervals so far. I think it might be that my LTHR is too high. Problem is, I'm always anemic (lifelong problem), and so I can hold aerobic paces forever, but as soon as I go anaerobic (5k run test) my HR skyrockets. I am now wondering if that will skew all of my HR testing and zones.
@ Robin - Yes stick to the paces. There could be several reasons for this improvement, low vdot test score, HR lag to to fatigue. What can you do bump up the vdot by one point or retest. Be carefule of either of these and if you are not hitting your new zones or rides are suffering back off.
When I have come in to the OS with a lay off the speed comes back fairly fast so you could be seeing some of that, but with the 1/2 mile being much faster thatn the 2 mile repeat I see you pushing too hard on the shorter efforts as well.
Also I can still get my speed up there for runs even with some fatigue so the HR will lag that's why I stick to the paces as best I can. Sometimes in the later weeks of the OS the HR really lags then I know I need some extra rest or I will be in trouble soon.
Gordon
Thanks for the advice Gordon. By HR lag, do you mean the HR is slow to come up to the target zone, and that can be potentially due to fatigue? I haven't used HR very much in the past, other than as a ceiling number for long course race pacing.
@ Steve - you need to adjust your setting on Garmin connect to allow others to view by:
Click the Settings tab, select Default Privacy, and then select Public.......
@Robin Yes for me with tired/decent fatigue my HR will rise more slowly then seems to go boom at a very high level of effort like the OS. I have also experienced times here I can't really get my HR up to normal levels given the perceived effort. The latter tells me I need to stand downfor a day or two. The former I can ususally control with recovery, more rest at night but if I don't watch it I will be standing down shortly.
Gordon