NOS Week 3 Runs
1st Week 3 interval session, done.
1x 0.5 mile : 6:27
2x 1 mile : 6:24 & 6:12
Finished with 13 minutes of 6:51. The more of these sessions I do, the more I come to hate the "As much Z3 as you can manage". The intervals are easy; its the pushing at the end that is painful.
Get after it everyone!
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Comments
I think you shifted your schedule just so you get 'first post'...... =:-O LOL
on a side note this OS i've switched to a.m. wko's - @ 55 i've been real nervous about hard running early in the day so my new w/u includes 10-15 min Z1 on bike then 10 min walk/jog on dreadmill then the fun begins - so far it's working great
@ Roy i agree the Z3 stuff (bike & run) is painful but rewarding when done
nailed the 1x.5 and 2x1 mile rigth at Z4 today. Finding that fairly easy to hit (for now).
@ Jeff, turning 50 this year and during last OS I found out the benefit of extending my warmup. I tend to do 10-15 at Z1 then 4X30:30 strides; 2 min at Z2; then hit my intervals. Since i am not fast my overall tie usually exceeds the total time estimate by 5-10 minutes depending on how long I warm up. It just takes my legs and HR a while to get spun up.
Hit a TM at work during lunch and should have gone outside - too dang hot. HR was in the low 180's -- about 6-9 BPM over LT.
1.5 mi w/up
1 x .5 mi (3') & 2 x 1 mi (4') at 7:18 (8.2 mph)
1 mi at .5mi @ MP and .5mi EZ
Nice work guys, hitting those intervals today on the back of yesterday's load.
I'm with Jeff, that wasn't fun........my last interval was directly into a 15 mph headwind -
connect.garmin.com/activity/129100788
Did hit the mark however on all intervals which should make tomorrow morning fun.......
SS
I know nothing compared some of the place some of you live at, but me was achievement to drag my a... into the dark, cold, windy night instead of running on the dreadmill
This time i build better into the intervals, to ensure some negative splitting, but Z3 stuff got me than
WU 13min
4' Z4 (5:01/km)
2x8' Z4 (4:57/km, 4:47/km)
10' Z3 (5:20/km)
Glad I could spent time after that in the gym to spin my legs and enjoy and stretch in Sauna.
--- oops hit submit twice ----
Nice job getting the run workouts in. I'm off a day so will report in with something tomorrow.
@Kai - It turned very cold here in Western Canada last night great job getting out and doing the run.
Now as for the Southern US crew way to get in done in the heat. At least I can always put on another layer but once you have the shirt off (for the guys anyway) there are not many options left without getting arrested
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Gordon
Got my 3 x 1 mile in early this am. Choice between outside in the dark in -16c (4 Fahrenheit!) or on the tm. I am not insane, I ran inside. Set the tm for my 7:27 pace and went on autopilot for awhile. It wasn't terrible. Glad I played it conservative, I am doing the sat bike at stupid o'clock tomorrow morning, to make up for some travel on Saturday.
@shaughn, I've been there. Mile repeats + headwind = SUCKS!!!!
Did mine outside this morning and the rains didn't set in until this afternoon. Lucky! Though it was windy this morning for the intervals.
1 x 1/2m @ 8:16 pace (oops, a little too fast)
2 x 1m: 8:45, 8:40
I've ditched the HRM and reverted to RPE for now as the HRM was more of a trouble/distraction than anything.
1x.5 & 2x1 at 7:13 on the console but Garmin says 7:01 - what ever, close enough. Finished up with 16:30 at 7:19.
Overall 55:56 @ 7:59 ~ 7 miles
Did mine this morning on the dreadmill in the hotel (traveling for work). 7:27, 7:27, 7;21...boy I hate those things. Felt pretty easy...feeling like I'm getting back on the train.
2x1mi and 2x1/2 at 10:00 then rest of 50min z3
Working back from an injury and feeling good. Have hit all bike/runs so far in NOS
Good luck everyone!!
@Bill from Minnesota: awwww you called me out on weather, fellow northerner!!
. usually I don't mind running in cold and will do long runs (not speed work) outdoors thru the winter months. But hard efforts...ugh another story. I've had one too many bad experiences working hard with cold muscles. I'm super impressed by anyone who can dog out threshold pace miles in sub-zero (or close to it!) temps.
I got in another treadmill session tonight for 20'. I wanted to go longer and did actually do more running than planned as I'm still on a run/walk ramp up. Knee felt great but I held back. Perhaps I will be able to ramp up a little faster but we will see how my bike ride goes tomorrow.
Gordon
3x1mile (5’ RI) @ Z4
Goal time: 7:36
Actual Times: 7:40, 7:44, 7:44.
On Tuesday, brick run was 15' at 10:34
Wednesday 6x800 was at: 8:31 / 8:40 / 8:42 / 8:53 / 8:57 / 8:24 (vs. 8:55 goal) - need to work a bit on the consistency!
Today's brick run was 12.5' at 9:26 (vs 9:33 goal) followed by 12.5' at 9:03 (vs. 9:15 goal)
Feels pretty good...
My run this evening:
http://connect.garmin.com/activity/129715561
80 TSS on this run + 100 TSS on bike = 180 TSS day - will sleep good tonight......
I had to stop twice and wait for Justin (my 8 year old on the bike) at the top of a couple of hills......
Great job this week all! Let's bring it home tomorrow!