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WEEK 7 WORKOUT THREAD
I'm switching up the schedule a bit due to business travel. No 2x20' bike+brick today…that will come tomorrow morning. Instead I got in a good run in DC this morning.
Overall 8.55 mi in 1:00:01 (7:01 pace). Current z4=6:58, z3=7:07, z2=7:24.
10' W/U @6:47
4x 7' @z4 – 6:41, 6:46, 6:33, 6:40
(4' recoveries –8:14, 8:23, 7:57, 7:59)
Remainder 6' @6:38
Cheers!
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Sunday
OS warm-up 22'
2X10' as 0.97, 0.98
2x5' as 1.0, 1.01
2X15' as 0.87,0.88
Leg were a little heavy but was able to go. Total ride 100'
Today (Tuesday)
OS warm-up 22'
2x15' as 0.98,0.99
Again legs heavy and felt sluggish. Total ride 70'
@Matt nice run. I ran MCM in 2010. Nice area to get a run in.
Looking forward to a lunch time run tomorrow, and hoping to get a bike in before a flight on Thursday.
Managed to do the Sunday run on Monday ... not fun after a 7.5 mi run including 2.5 race on the sand in the mddle on Sunday ...
Tried to do the Tue bike this AM, but for the first time this OS the legs gave me a flat refusal after about 12 min of Z4 effort. Wrapped up the ride in Z3 and will probably try again tomorrow on the bike ... need to do something before I get on a 12 hr flight or I will go totally nuts
Nice! I look forward to the day that my warm up is at 6:47 pace
Did my usual Tuesday lunchtime EZ run ( with 5 hill repeats) around downtown SF, Wharf, and back. 5.6 miles in 55 minutes.
Great start to week 7. I was able to do my 2x15'(4') with my new 910xt. Things seems to be way off on the calorie measure, but everything else worked really great!
Aside from the 910, I am starting to look forward to the week 8 FTP test. I feel like I ready to move the threshold up since my IF on intervals is generally north of 1.1. Check out the last last interval. My Jan 1 FTP was 236. Average on the second interval was 260.
You may live to regret saying that.................
One of the strange things about my running is that when I start, I really just "start". I don't seem to need much of a warmup. It's strange but most days I just start running and 5 minutes in check my watch to find I'm at high z3 or z4. I also find that I start off at about a 95 cadence before settling into the normal 90-ish range, so perhaps that has something to do with it.
More broadly, I have been trying to develop into something more than a "one gear runner", and I'm slowly making progress. The real test will come in the HIM runs of 90 and 100+ minutes that requests a bunch of z2. Last year I ran a lot of that at z3 -- which meant I literally had weekly runs of 13-15 miles at pretty close to HM race pace. I attribute that as one of the big factors in being totally burnt out by the end of the season.
Also I'll be very interested to see where my VDOT ends up and how my HIM runs go this year. I'm operating at a markedly different cadence (up from 83-ish last year to low 90s this year). My paces this year are about what they were last summer, and faster than last year's OS...but not by much. If I don't improve my VDOT this year it may be an indication I need to be a bit more discliplined with the paces, and maybe I'll try a Daniel's-type program after my HIM "A race".
legs still felt really heavy n 'full'. bike and run felt like a grind.
I expect the extra day of rest will pay off and I'll start feeling a little better by the weekend. In the meantime, I'll continue to grind it out, shooting for the low end of the targets and maximizing rest. I don't think anything is 'up', just 6 weeks of hard work under my belt.
not sure if it matters, don't think it does, but over the last few weeks, I've experimented with REALLY cranking the tension on the fly wheel on the KK road trainer. And EVERY time, I struggle holding watts for the interval. The ONLY thing that makes sense is that the added tension requiring more work fatigues my legs quicker. I know it's subjective due to psi, temp, etc, but I have seen this happen specifically on 4 occasions. I'll adjust Thursday and see what happens.
15' wu 2.0, then 2x 15' (4') at .96 and .96, then 2x 10' (2') at .79 and .80.
took a couple of hours to take some Valentine stuff to my girls, then
35' run, including 5x 30'' strides uphill. The 25' of z1 felt like concrete. The strides made my legs feel alive again.
Keep up the good work peeps!
Test report here in a thread I started for our week 8 tests:
http://members.endurancenation.us/GroupsView/tabid/102/asg/118/aft/8159/showtab/groupforums/Default.aspx
Cheers,
Matt
Got my BIKE work out in last night: 2 x 20' (4') @ 1.0, .999 (late, late workout... finished at 10:30pm)
And just got my RUN intervals in at lunch time: 4 x 1 mi @ TP
http://connect.garmin.com/activity/149853141
@ Enrique...love the 10:30pm finish. That is not abnormal at all for me when it comes to workouts...esp the Tuesday brick. Btw, looking at your Garmin link...I assume you're walking the recoveries? Or is that a combination of stopping then jogging? Just curious. Last year I did a lot of the latter, and this year one of my big resolutions was to run the whole time.
@ Matt - Good job on your inpromtu test.
@ Enrique- Nice runs.
I took both Monday and Tuesday off to let my heel rest. It is feeling better but not 100% so I didn't run today. This morning I did the Tuesday bike and then added 30' (90' total on the bike) to make up for the missed run time. I thought I'd feel great on the bike after 2 rest days, but I felt like crap and it was a real struggle. Had to really dig deep to make it happen, but got it done. After 15' WU I did 2x15' (4') @ 258W, but I had to really dropped the watts on the rest interval (all the way down to 100W) so I could recover. Then did 3x11' (3') @ 213W. I was toast. Hopefully, I'll feel better tomorrow. Probably going to do the scheduled bike workout to let my heel continue to get better.
Tues brick- felt great! (Sunday was swimming and Mon. off so the 2 rest days for legs apparently did some good!)
2 x 15' @ .998IF/avg cad 84; 1.07IF/avg cad 61
Z1 run on treadmill- 2mi in 24:28
Tonight was Saturday long bike (more juggling this week) Wasn't sure how legs would feel after last night's WKO but really pushed it and felt great! (Trying to gauge what I might be able to do for bike test next week)
Z4: 2 x 10' @ 1.10IF/avg cad. 93; 1.07IF/avg cad 64
Z3: 30' @ .83IF/avg cad. 73
I'm off tomorrow instead of Fri.
@Matt, yep, I'm walking. I could probably jog a bit, but my thinking is to get the most out of the interval so resting as much as I can in between. So are you run/jogging the rest periods? How is that going?
@Bruce, hope the heel feels better. BTW, Susie Zimmer mentioned your name on BT a while back. I was in the same mentor group on BT last year and got to know her online there. Neat lady.
@Kim, lots and lots of juggling of the schedule there!
last night's Wednesday's Run...
different treadmill that seemed to be moving quicker than my norm. And the chrono seemed to be moving slower than usual. And the incline seemed a little steeper than usual. Must've been the treadmill, right?
15' wu, then 1x 1mi at 7:45 (4'), cooked, aborted plan A, went to plan C, next 2 miles of work was 2'on/1'off.
good workout, still got the 3mi in.
just didn't have the 'it'.
live to fight another day.
Hello from Texas...business travel interrupted my run yesterday...so I had to do it this morning...a little chilly outside..but got in my mile repeats on the frontage road....2mi. warmup 4x1mi. (6:36,6:41,6:37,6:33) with 4 min. .33mi recoveries and short cooldown. Was pleased to be able to reproduce my TM workouts on the roads.
In all of my trips to DC I had never run the monuments / capitol mall…mostly because I usually stay in Georgetown at the head of a great trail and also didn't really know how to get to the monument area. In any case, since I missed the brick yesterday I decided to get out there this morning and run, but it didn't need to be a quality interval-fest. Also I didn't want to kill myself in advance of the bike tonight. So I figured it would be a good run to explore a new route.
@ Enrique - Small world. Yes Susie Zimmer is a nice lady. She belongs to the same health club as I. I've ridden and run with her many times. She is a multiple IM finisher. I was on a Hood to Coast relay team with her last year. She is also in my Sunday afternoon Computrainer class so I see her often. I'll tell her you said "hi".
@ Joseph - Nice fast intervals. Well done. BTW, about 20 years ago I lived not too far from New Hope - just south of Easton in Williams Township. Beautiful country and lots of hills. I had a house that looked down over the Delaware River.
@ Steve - Way to get er done. That first step is often the hardest.
@ Matt - Running is DC is fun - monuments, history everywhere, G-town canal path. Good stuff.
I did the scheduled bike wo today. Felt better today so was able to push it a little. WU:14' with 4 spin ups. MS1: 2x10' (3') @ 263 W. MS2: 1x21' @ 218W. Heel still tender (damn) so stretching and ice tonite. It has been 8 days now since I last ran. I miss it, but know that I have to take it easy now or it will ruin my whole season if I don't let it heal (pun intended).
Up until now in most workouts I was about 3-5% above my FTP during the z4 intervals, about 240-ish watts, sometimes up to 242-243. Now I get a new FTP of 244 and I'm thinking my only salvation is that, hey, I'm capable of the low 240's, so well within the 95-100% of FTP that constitutes the new z4. In fact, I was RARELY (only once) below the 232 that was my old FTP and also happens to be my new z4 low cutoff.
So today I'm a bit nervous about the new zones – plus I had a pretty hard run in DC this morning and a day of meetings and travel back to Chicago – but it turned out I settled right in and had a great ride…
Total 60' @ NP 216 (IF 0.884) – 22' "full warmup" then:
- 12'(4') @ z4 – NP 245 (IF 1.006), HR avg 152 / max 162, avg cad 88
- 12'(4') @ z4 – NP 249 (IF 1.019), HR 159/167, cad 89
- 6'@ z3 – NP 220 (IF 0.901), HR 151/158, cad 89
http://connect.garmin.com/activity/150118925
wu 2.0, then 2x 10' (3') at .99 and 1.03
then 2x 10' (2') at .84 and .85
Monday's test will tell me more about this change. If right, will be interesting to see if it has any impact on the running wko's.
OS Warm-up 22' then 3X10' (4') at 0.99, 0.97 & 1.03. Then home for work. Total ride 65'
Have recheck with Dr. tomorrow. Hope to get clearance to start running.
Bruce been unable to run for 3 months due to knee issue so I feel your pain. Heal fast.
Tomorrow is 2x10'(3') on the bike, Saturday is 3 hour ABP ride with the "varsity" of my club, and the the topper is the Pasadena Rock and Roll 1/2 Marathon on Sunday! My third 1/2 Mary this year already! Wow!
One strange thing.... I thought the weight would be melting, but I am actually 5-6 pounds heavier than I was the first part of December. My food plan continues to be fairly monastic. I cant figure it out. Anyone gaining? A little?
2 x 12 (4') @ .99, 1.0
1 x 15 @ .85
Beddy-Bye time!
Actually I love the extra-heavy flywheel. When I don't use it I have a much tougher time.