NOS Week 5 Run Sessions
Rainy day in NOVA = evil treadmill day.
2x 0.5 mile @ 6:27
1 x 1 mile @ 6:22
I really hate the work gym, especially its lack of fan/ventilation.
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Rainy day in NOVA = evil treadmill day.
2x 0.5 mile @ 6:27
1 x 1 mile @ 6:22
I really hate the work gym, especially its lack of fan/ventilation.
Comments
@ Paul - saw your post yesterday about bike mojo - been there/done that last year - per Al T us seniors can never over achieve on the rest intervals - get your chin up and take a day or two off - we're @ the 1/4 mark of the OS - plenty of work to be done in the coming months
@SS saw your bike metrics yesterday - WOW - way to lay it down
Pain cave note - a new blu ray player + 12 yr old sony big screen - an HD visionary experience does not maketh - but it sure the heck beats staring @ the wall
Knocked mine out this morning. Best run I've had since before Lake Placid. It was a cool 28 degrees, so starting to actually feel like winter around here. Nailed the 4x1 mile as: 7:10, 7:13, 7:12, 7:09...against a target of 7:27. Did not feel like overachieving, just held it steady and didn't feel like I was working particularly hard, so hoping it's just some good improvement! Hope everyone else has a great run!
I did 4x 1 mile on the tm set @ 7:25 pace (target 7:27). I am getting so tired of tm running, but between childcare, darkness, and icy roads.... It just seems to be easiest
did my run today; hit my paces but getting harder ... ... ...
@ Roy - nice job getting the run done at work under less than optimal conditions but it could be worse such as no gym at all.
@ Jeff - I think I need to upgrade my pain cave as well. Although if I did that I'd need a better TV in the living room or I'd definitly lose SAU's
@Bill you keep hammering out strong numbers in both the bike and run.
@Jenn - Don't focus on the how weary the TM makes you it's a long winter yet. Just enjoy the few sessions that you get outside (hopefully) and take solace in the fact that others on non-EN programs are doing 2 hour LSD runs on the TM.
I got in my first run of the week, 30' and 18' of that running. I'll definitely be doing a test next week and actually have a vdot to work from.
Gordon
-Combat Fitness Test at work today. 3 VO2 type events, all in boots and utilities.
880 meters run: 2:23
30lb Ammo Can lift: 85 reps in 2 minutes
"Movement under fire" (~500 meters of run/crawling/dragging-carrying buddy/ammo can carry/gernade toss): 2:13
In all, 293 of 300 available points scored. Blasted right now.
Sunny day, beautiful run. Major props to my hubby who came along and took the dog while I did the intervals. I'm VERY happy with my run today, 2 x 1/2 @ 8:02 & 7:50 pace, 1 x 1m @8:05 pace. According to VDOT I should be hitting 9:07!
I was running 30 seconds slower per mile a few weeks ago. Fun!
Goal Pace - 7:36
4x1mile (5' RI)
7:34
7:31
7:22
7:22
I'm still doing the bike focus, but I am able to run comfortably now. Doinrg 3 short runs/week... today was 5 mi total with a set of strides and 1 mi at about my (pre-injury) threshold pace. Clearly harder than it would have been if I had been running more regularly, but it was, nonetheless, encouraging.
@ Roy excellent work. I'm not trying to be a smart a$$ just curious as to where you lost the 7 points as those look like pretty decent times/efforts. Rest & recover there's a bike ride tomorrow.
@ William great improvement with the hamstring injury.
Gordon
I'm on the Saturday run/Sunday bike program as well, just due to the way my last few weekends have shaken out. I thought the run would suck today due to various over-fatigue factors, but it continued to be pretty strong. About 10 seconds faster per mile than last weekend, and almost 30 seconds faster per mile than start of OS.
2x800 (3') at 8:36 / 8:40
1x1mi (3') at 8:42
2x800 (3') at 8:32 / 8:20
Miles Time Pace
Mon 5.00 52 10:32
Tue 7.00 72 10:18
Wed 8.02 80 9:58
Thu 5.02 48 9:34
Fri 8.02 75 9:21
Sat 5.00 46 9:13
Sun 12.00 108 9:00
Another step toward a Vdot test got in 38' in the TM today with 26' running, still at a very easy pace with just a little speedwork (my speed) through in on the last 10' interval. Testing coming soon I may need one more week as I feel the knee working when the pace goes up.
Gordon
Struggled throughout on this on from yesterday’s fatigue load. Was cold and rainy outside.
Great job this week all!
Nothing fancy on the DM. Hit the intervals after a warmup. Didn't realize till I was done that my second 0.5 actually went .83 - guess I lost track watching Transformers.....
Total run 54' @ 8:57 ~ 6 miles (Z4 pace 7:13 on the DM)
http://connect.garmin.com/activity/132757693