Kicked it today!...the intervals felt short and the recoveries felt long!...3 mile warmup @ 7:50 pace...then 2x800 & 2x1mi. @ 6:34 pace with 400 jogging recovery ( a little longer after the second mile...potty stop)...finished off with 3miles @ 6:53...(must admit the Z3 miles at the end were work but I felt strong)
@ Mike, that VDOT's starting to shoot up it sounds.
I had a good run today, although didn't save the downwind intervals for last and paid the price! Weather.com says the wind was 15-20mph from the south, and I did a N/S out-and-back.
Overall 8.73 mi in 1:01:01 (6:59 pace). Current z4=7:01, z3=7:10, z2=7:26.
10' W/U @6:40 7' @ 7:20 (4.5' to meeting you at fountain then 2.5' re-warmup) 3x 7' @z4 – 6:33, 6:33, 6:52 (4' recoveries – 7:57, 8:20, 7:44) Remainder 11' – 6:49
And there went the last workout of the week. 3x1 mi done at better than Z4 (7:57) also: 7:43, 7:30 and 7:15. Finished off with 1.5mi @ 7:57 for total of 7.23mi in 59:23. Looking forward to the recovery day and some yoga and stretching throughout the day. Good job this week everybody.
@ Chris H - Great to hear about your calf and your recovery. You've been smart and patient with the comeback. Well done.
@ Mike G - Nice runs, super fast.
@ Matt A - Sweet runs in tough conditions. I did my intervals this am into the same wind - not fun.
@ Chris M - I didn't just "bail". I "cracked" today. Did the the run this am, hit my intervals (2 x 1/2 mile + 2 x 1 mile all @ 7:00-7:05 pace even into the wind and with snowy footing) but added 3 extra miles (10 miles in total) at the end since I'm doing a half mary in March. Felt ok. Then went to my Sunday afternoon Computrainer class. We had to do 9 hill climbs @ 115% IF, and I cracked on the 7th one. Quads said "help.. we give". Nearly puked. Had to back it down to 85% IF for the last two hills. Just had to grind it out. Feel better after some nutrition, and ice on the legs. Will be resting very hard tomorrow. This is my 2nd OS - you'd think I'd know better.
Finished the weekend workouts of Week 3. Saturday only got the bike in because my treadmill is experiencing problems. Sunday took the run outside in the rain. so...
Saturday: MS1: 2 x 10' (3') @ 1.0 and 1.0 MS2: 2 x 15' (2') @ .85 and .85
Sunday: MS: 2 x 1/2 mile (3'), 2 x 1 mile (5') all @ TP; Then 2 miles at HMP
I went back to your post and read with interest the "extra 3 miles" part. I figured something like that was in there. There is, historically, almost always a reference to "felt good so did a little more" or "decided to add" preceding the crack or bail. It's not a bad thing. You did a ton of work. Gains are made in recovery. Happy recovery!
Comments
Kicked it today!...the intervals felt short and the recoveries felt long!...3 mile warmup @ 7:50 pace...then 2x800 & 2x1mi. @ 6:34 pace with 400 jogging recovery ( a little longer after the second mile...potty stop)...finished off with 3miles @ 6:53...(must admit the Z3 miles at the end were work but I felt strong)
I had a good run today, although didn't save the downwind intervals for last and paid the price! Weather.com says the wind was 15-20mph from the south, and I did a N/S out-and-back.
Overall 8.73 mi in 1:01:01 (6:59 pace). Current z4=7:01, z3=7:10, z2=7:26.
10' W/U @6:40
7' @ 7:20 (4.5' to meeting you at fountain then 2.5' re-warmup)
3x 7' @z4 – 6:33, 6:33, 6:52
(4' recoveries – 7:57, 8:20, 7:44)
Remainder 11' – 6:49
http://connect.garmin.com/activity/143843181
Good stuff!
@ Chris H - Great to hear about your calf and your recovery. You've been smart and patient with the comeback. Well done.
@ Mike G - Nice runs, super fast.
@ Matt A - Sweet runs in tough conditions. I did my intervals this am into the same wind - not fun.
@ Chris M - I didn't just "bail". I "cracked" today. Did the the run this am, hit my intervals (2 x 1/2 mile + 2 x 1 mile all @ 7:00-7:05 pace even into the wind and with snowy footing) but added 3 extra miles (10 miles in total) at the end since I'm doing a half mary in March. Felt ok. Then went to my Sunday afternoon Computrainer class. We had to do 9 hill climbs @ 115% IF, and I cracked on the 7th one. Quads said "help.. we give". Nearly puked. Had to back it down to 85% IF for the last two hills. Just had to grind it out. Feel better after some nutrition, and ice on the legs. Will be resting very hard tomorrow. This is my 2nd OS - you'd think I'd know better.
I got in a couple of days on the trainer. Hamstring is starting to feel better so was able to get some work in...hope to be back running soon....
Saturday:
MS1: 2 x 10' (3') @ 1.0 and 1.0
MS2: 2 x 15' (2') @ .85 and .85
Sunday:
MS: 2 x 1/2 mile (3'), 2 x 1 mile (5') all @ TP; Then 2 miles at HMP
Bring on Week 4!
I went back to your post and read with interest the "extra 3 miles" part. I figured something like that was in there. There is, historically, almost always a reference to "felt good so did a little more" or "decided to add" preceding the crack or bail. It's not a bad thing. You did a ton of work. Gains are made in recovery. Happy recovery!
Jan OS Part time player/coach Malone