NOS Week 9 Run Sessions
Happy to get back on the road after a few weeks of no running. Overcooked all the assigned intervals but wanted to be true to the assignment (Very Hard). Total of ~7 miles with intervals between the ranges of 5:50 to 5:19 pace. Legs were sluggish after Tuesday's VO2 work, but they responded well once the intervals started.
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Nice work Roy!!
I implemented the Run Hack today. 29 degrees F and no wind. I had 2 X 1.5s and the rest at Z1..... I will be doing the normally scheduled Wed Vo2 run intervals on Friday now...
After th Z4 intervals, I had to make a pit stop for a bathroom to clean out everything the Z4s shook lose.....
connect.garmin.com/activity/137002597
Happy Holidays all!
nice work all.
I too am doing the run hack and did 3 x 1 miles (I am on intermediate OS).
doing the same thing and doing my VO2 wko on Friday.
Doing tomorrow's ride this afternoon, as i am driving up to VA for a fmily funeral Friday. Will need the VO2 to be able to stand the "family time".
:-)
thx
jeff
http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/7804/Default.aspx
I believe this is what they are referring to. I considered doing the run modification, but I've been too prone to injury in the last few years, so going to stick to the standard workouts.
@ Daniella has it. I am using that flow chart to focusify the run.
I am curious how my body will handle the run hack.
just finished 2x200+2x400+2x200 - before i started i was thinking only 1200 m of work - can't be so bad - not thinking about the 4x2.5's from yesterday - 1/2 way thru the 2nd 400 i was feeling the bike stuff - got er done but will be more respectful going forward
Intervals were done around a pond that's about 15min run from my house. The path around the pond is about 600 meters and pretty flat, so works out perfectly.
Z5 pace is 7:02
2x200's -> 6:57/6:53
3x400's -> 6:55/7:04/6:58 (lost focus on the second one)
3x200's -> 6:57/6:57/6:55/
I did the first VO2 run yesterday. Discovered the hard way that I should not eat within 2 hours of attempting to run VO2 intervals! I will know better next time.
Target Z5 per VDOT: 8:18 pace
2 x 200: 6:28, 6:30 pace
2 x 400: 7:08, 7:04 pace
2 x 200: 6: 32, 6:35 pace
I have not done a full 5K test, but I've been able to do my TP miles right around the 53 VDOT from last season no problem, even though I probably would take a hit if I did a test to day. But that VDOT meant that 200s should be 46 sec and 400s should be 1:32.
43, 43
1:27, 1:25, 1:25
42, 41, 41
So, in the end, I guess I took them out a little fast, but they felt pretty good. As the distances get a little longer, I'm sure I'll be settling back into the pace I'm supposed to run.
@ William, - looks solid, strong! My targets are very close to yours.
I had speed work under the run hack for today. Below is my morning 10K. 200 target was 45 secs and 400 target was 1:37.
Nice work hitting the first VO2's everyone!
I did Sunday's FTP run today, since I'm doing a Time Trial on the bike tomorrow after I swim. The weather here totally sucks right now - torrential cold sleeting rain - but I thought I had a clear spot when I took off. My first mile repeat was in the clear and felt good. It was back to spitting sleet in my face with big wind gusts by repeat #2, which made it tough. It lightened up enough by the 3rd mile that I wasn't actually getting blinded by gusting icicles and then I ran straight home and into a hot shower. The Z4 paces were hard to hold at a slow enough pace because I was so cold.
Goal paces per VDOT: 8:44 Z4 intervals, 10:48 Z1 recoveries
#1 8:15, Recovery 10:05
#2: 8:19, Recovery 9:53
#3: 8:13, Recovery 9:50
3 x 1 mile (6:44 target) @ 6:27, 6:14 & 6:18.
Got to get cleaned up, meet an old friend for a morning coffee, and then take the wife and daughter shopping. Fun times.
PS. to all the UVA fans out there, WAR EAGLE!
No running for me but wow some strong work here!
@roy, awesome job jumping back in after three weeks and hitting it all anyways
@ Paul - you're logging some incredible mileage considering the flavor of OS stuff - i take it your leg issues are in the past
@ Robin - i hear ya on the weather - normally i'm battling snow/wind - this yr has been unusually warm so far - i expect there's a pay back coming soon though
in bed by 1230 last nite - up @ 0900 - beautiful morning here - sunny/40/windy - time to hit the roads - found a section of road mostly out of the wind for mile repeats - did 2x1 @ Z4 then one hammy started to tighten up - decided to Z2 the last one - live to fight another day - looking forward to downtime tomorrow - this VO2 stuff is tuff on the legs
@Paul - nice work Superman - keep pulling us on the run!
http://connect.garmin.com/activity/138017653
Got my New Year's day 1.5s completed this morning!
Happy New Year all!
200 at 6:02 pace
200 at 6:10 pace
400 at 6:40 pace
400 at 6:38 pace
200 at 7:04 pace
200 at 7:09 pace
I slowed down on the last 200's. I think I lost some focus and was running a bit closer in town and had to watch where I was going.
Nice work everybody.
OutSeason run volume has gone like this: 40 - 40 - 45 - 15 - 50 - 22 - 55 - 15 - 60. Looking forward to another low volume week.
@ Jeff - my left leg is back to normal...which is to say it's tolerable again, and I'm able to open up my stride. After more than 40 years of running, my legs muscles are nothing but collections of scar tissue that move in the same general direction. I'm in a fight with Father Time and I refuse to grow old gracefully.
@ Coach P - whoooosh!