NOS Week 10 Run Sessions
Chilly run (in shorts as I forgot to pack the tights today) made my speed increase as I wanted to get back inside quicker. Fun times!
4x200, 2x400 and 2x200 @ paces ranges from 5:47 to 5:30.
Good luck everyone.
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Chilly run (in shorts as I forgot to pack the tights today) made my speed increase as I wanted to get back inside quicker. Fun times!
4x200, 2x400 and 2x200 @ paces ranges from 5:47 to 5:30.
Good luck everyone.
Comments
25' off the bike for me today. Looking for 4 runs solid runs this week and I'll think about a test next week which would be my 1st run test this OS. I did get in two runs in my week off last week as well.
Gordon
hit my 4x200, 2x400, 2x200 all within 10 seconds of my Z5 pace (unfortunately all slightly faster).
I am working hard to try and hit the paces right on without a lot of luck.
I had no desire to run today when I got to the gym. I stepped onto the treadmill and thought to myself "Do I have to do this?" I sucked it up though. Plan called for 3X200, 1X400, 3X200. I nailed them all (on the treadmill) at a 5:42 pace and threw an extra 200 on each end of the workout for good measure.
Off to an indoor soccer game to stretch the legs out a little more!!!
Just 20' run for me today. Different knee pain than before but I shut it down early.
Gordon
@ Jon - the cold front hit Tampa yesterday. I've run in tights the last 2 nights. It's hard enough to get motivated to run at night after work let alone when it's cold out. Everytime I would start an interval my eyes would be watering and my nose running from the cold. Fortunately, the warm-up starts tomorrow. In a normal winter, I will not wear tights more than a dozen times.
4x200, all around 43 sec
4x400, all around 88 sec
4x200, back to around 43
Felt really good about holding the consistency. Ran to fill the hour, and THAT was hat felt like hard work! :-)
Got the run done on Tuesday, I thought it would be worse than it was. Threw in some extra workouts this week, including a big swim (5600 yards) on Monday, followed by the Tuesday Brick workout on Monday night.
200's all came in at :45 - :46 seconds (last week's were all :48)
400's were both 1:44, 2 - 3 seconds faster than last week as well. Since going into it I felt so dead, I thought I would be much *slower* than last week, this was encouraging.
I'm a day behind in training, which is much better than the rest of life!
What is there not to love about VO2 intervals?
In total, 8x200 @ 39-44 s, 4x400 @ 87-94 s. I did the workout on the treadmill today, which is really too bad given our unseasonably warm weather in the Niagara peninsula.
Good work all!
I pulled a Paul Hough / John Stark and swam 2,200M this morning before my run speed work.
First swim in at least two months - was ugly as expected.
Legs heavy on the run from the volumes so, did barely hit the marks but had to walk in between sets a little to make it happen.
connect.garmin.com/activity/139301899
120 TSS morning counting both activities.....
Happy Friday all!
http://connect.garmin.com/activity/139687069
Sunday's run: not so awesome. Might've been the 4000 yard swim workout with sprints in the morning
or just might've been the cumulative workload of this week which included the New Year's swim on Monday (5600 yards) and some extra karate, plus being the 2nd week of VO2 work. Whatever it was, I was definitely dragging through this run workout. The 1m repeats were faster than last week, but both weeks 9 and 10 were slower than the last week of FTP. Going to work on cutting out some of the extra volume (karate, swim) next week and give myself more breathing room.
Still faster than target pace of 8:44 though.
2 x 1/2m: 3:52, 3:54
2 x 1m: 8:13, 8:11
@ Paul - congrats on the 5K improvement - nice considering the swimming and biking you are putting is as well.
@Roy - great job on the 5K test.
@Robin - lots of work you're putting in! Way to get it done today on the run!
Left out about 4:30 / 55 degrees here in Dallas:
@ Robin - there can't be a whole lot of people who do both Karate and triathlon. Now there's a combo!
0.5 at 6:30
1.0 at 6:24
1.5 at 6:40 Definitely suffered. Hard work for a guy who hasn't been running much.
Way to hang in there NOS'ers, week 10 is in the books!
@Bill, sorry the snow sucked, that's no fun. We don't have enough here to ski yet, which is crazy-making! If it's like last year, it'll arrive in droves in March/April, just when I no longer want to be on the slopes.
@Jeff, William and Paul, way to get 'er done. Sounds like this "Hump Week" of our OS is kind of a hard one to get through!
@Paul, the karate/triathlon combo feels to me like a great balance of endurance/conditioning/strength/speed/agility. They really complement each other well. Except when my quads are trashed and my sensei has me in a deep shikodachi (squatting-like pose) and I want to scream!