NOS Week 11 Run Sessions
OK - I'll start this week since this is a run hack week for me..
AM - swim 3400 yards followed by 4 mile easy run.
PM - run 8.27 miles easy but didn't feel so easy last couple of miles.
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OK - I'll start this week since this is a run hack week for me..
AM - swim 3400 yards followed by 4 mile easy run.
PM - run 8.27 miles easy but didn't feel so easy last couple of miles.
Comments
Interval session today. 1:09 for 8.7 miles. All assigned intervals (total of 12 of varying lengths) ranging from 5:31 to 5:57 pace. Good times were had by all. Good luck everyone!
Did the Tuesday run intervals, I thought it was quite a huge jump in the schedule from last week. I didn't get the last 2 x 400 in as I ran out of time in my schedule.
4 x 200: :50, :48, :46, :46
2 x 800: 3:45, 3:47 (7:30. 7:34 pace)
4 x 200: :49, :49, :46, :47
All well under my target Z5 pace of 8:18.
Capped the day off with 2 hours of karate and my Karate Conditioning class (burpees and situps, jumping rope, punches and kicks, oh my!). Now: tea, food, sleep in that order!
Catching up on my run hack log:
Tues 8pm - another 7.01 miles with 6x20 secs pick-ups
Wed 5:40am - 3100 yards swimming (outdoors in the rain)
Wed 7:15am - 5.02 miles w 4x200, 2x800 and 4x200. No times because I'm winging these distances on the circle I live on. Total RPE running.
TBD tonight - Lecture by Luis Vargas from Mark Allen Online - then a late evening 3 mile easy run. (Check on both...3.06 miles.)
Go Robin - hai yah! BTW...my 13 yo daughter is a 1st degree blackbelt in Tae Kwon Doe. She should have her 2nd degree late this year.
well today's VO2 run session was a rude awakening
4x200 -- all about 4-5 secs faster than Z5
2x800 -- all within 2 secs of Z5 realized I was going to run out of time so I shortened last 800 rest interval and all the other RI
4x200 -- all about 2-3 secs faster than Z5
2x400 -- all about 2-3 secs faster
the kinker was my ave HR during the intervals was 179 and above during the last two 400's they were both above 187.
I think given that it floated up throughout the workout and it was around 60 degrees that I was getting a little dehydrated near the end.
That was the first time I almost threw up at the end of a run interval (have done that on the bike before).
@Paul, that's awesome! My kids are both first degree brown belts. My son hopes to test for black this March. My daughter is probably a year or so away from testing.
The track is faster than the treadmill!
I scanned the workout earlier in the week, and with the system down this morning couldn't confirm what I had to do. I missed 2x200, but that is life. This was like a sprint session:
6x 200 @ ;between 38-41 s;
2x 800 @ 2:46, 2:47
2x 400 @ 76 s
I wish I can learn to hold pace for a proper 5k test. I am aiming for Vdot 53 - 54.
2nd WO after 2 weeks of "rest", glad being back, OS work seems to fade slower than the aerobic endurance stuff.
But why are those Workouts called VO2? I had an HRMax (191 bpm) have seen that number since maybe 10 or 15 years.
Which pace you are taking the those short distances?
The vDot calculators has paces for 800/400/200m as Interval paces and as Repetion pace.
I took the interval once, as the match with the Z5 stuff.
Here my splits on the treadmill (1% incline)
10' WU
4x200m Goal: 53'' Actual 56'' 51'' 51'' 53''
2x800m Goal: 3:33 Actual 3:32 3:34'
4x200m Goal: 53'' Actual 53'' 52'' 53'' 51''
2x400m Goal: 1:46 Actual 1:45 1:46
Added 2km at Z2 pace to cool down.
4 x 200 (goal 47 sec, 6:09 min mi): 5;56, 5:51, 5:54, 5:47
2 x 800 (goal 3:04): 6:04, 6:01 - ouch, obviously can't hold the same pace!
4 x "200" (closer to 300 - one lap of other unmarked track): 5:54, 5:41, 5:50, 5:58
2 x "400": 6:01, 6:09
Our marked track is "reserved for athletes" from 2-6 pm, and I started too late to finish before they came in. The sign ALWAYS bugs me. I know what they mean (intercollegiate teams), but it says "athlete". How much more do I have to do to qualify for that? :-)
weather was so nice (48F) i decided to go to the local HS track - i havent been on a track for a wko in a longgggg time - as i was doing my stuff i was thinking back to my HS track coach - he was an sob - he had this one wko that was really tuff - it started as 10x440 - but the 1st 5 had to be under 70 sec - the next 5 under 72 or 74 can't remember - each one that wasn't he added another to the back end - he would shorten our recovery jog/time so we would always miss a couple times so we would end up @ 12 or more x 440 - i never cracked a 5:00 mile but i could hit 70 sec for a qtr - i don't think i ever nailed 10 in a row - funny how certain memories pop back after being dormant for so long
AM - Swim 3300 yards + 4.8 mile run -- slow!
PM - run another 4.8 mile -- easy.
Back on track.
Having a hard time keeping up with Paul H:
AM
2,200M in outdoor pool at 29 degrees F. Pool was heated but pump had failed and water was cooling...
PM
Got the Run Hack Friday V02 run complete exceeding targets. Nothing quite like gas pains while performing V02 work. I had to walk about 100 m during the last 3 intervals because of that.
Fun times this weekend! Good luck everyone.
@ Shaughn - I swim outdoors year round. Typically the coldest outdoor temp I'll go to is 40. I am a complete and total wuss compared to you.
Saturday run - I moved Sunday's hard run to today. Ran 9 miles on a dirt trail loop including 2x2.1 mile loop hard. Yowza! That brought me up to 50 miles running since Monday. I need a 15 mile long run tomorrow to hit my 65 mile goal for the week. It's within striking distance.
@Paul, holy cow that's some serious mileage!
@Roy and Shaughn, braving early mornings and cold pools, you guys are nuts! Way to go!
4,000 yard killer swim workout this morning with my Aquaducks Masters (who writes these @!#$! workouts? Oh yeah, I do
)
Tried to take a nap, both the kids had friends over = houseful of teens = no rest for the weary.
Got up, it was sleeting outside, storm blowing in, supposed to snow tonight. @#!!$%! Debated bagging it but went anyways. Glad I did, had a good run. 2 x 2m: 8:30 / 8:28, 8:23 / 8:22 against an 8:44 target. Did 8 miles total.
Tired legs run today......thanks for the mojo team!
http://connect.garmin.com/activity/141931970
Hit both intervals on an NGP basis. 117.3 TSS today.
Good luck today all!
run hackers - you guys are awesome - i don't know how you guys find the energy considering all the VO2 stuff during the week