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Week 16 NOS Run Sessions

ezellrhezellrh
in Group Discussion-Outseason November 2011

Good run, of sorts, today.  Totals:  59 min, 8.1 miles, average pace 7:25.

13 minutes of warm up and then 30 minutes of 6:40ish miles with a bit of hills interspersed to round out the hour.  Felt like a pretty hard push, but got-er-done!

Comments

  • Paul HoughPaul Hough
    @ Roy - whoosh!

    4 miles this morning @ 8:11 average with 5 x 15 secs pick-up. Stopped the watch at 3.33 miles to do some speed drills on grass before finishing the run.

    Swam 2500 yards this afternoon with focus on speed. Hard bike tonight.
  • jritterjritter

     Scheduled run workout on the treadmill, 2 x 1/2 mile and 2 x 1 mile @. 7:25, then some running @ 7:40 to fill the hour. 7.33 miles total. 

  • Paul HoughPaul Hough
    15 Feb - 5 miles with 6 shallow hill repeats...sweating buckets. Florida temps are back...we are at 80 degrees this afternoon. Swam 3,000 yards too.
  • Gordon CherwoniakGordon Cherwoniak

    Two workouts in a row and two run's back to back.  Nothing fancy just 30' most of it running. 

    Gordon

  • Shaughn SimmonsShaughn Simmons

    @ Gordon - back to back runs mean more consistency = improved fitness over time.

    @Paul H - I enjoy watching you tear up the HIM plan!  Way to carry the load gracefully!  I hear you on the warmer temps today.  Dallas hit 71 degrees when only this weekend we were in the low 20s.....

    connect.garmin.com/activity/149892658

    8 Mile speed work run for me today in those warm temps followed immediately by a 1,000 yds swim......

     

  • Gordon CherwoniakGordon Cherwoniak

    @ Shaughn - Yes I agree the consistency is key.  My problem this OS has been my knee and getting back to back runs has been difficult.  After the week off I've realized that its my bike that causing the majority or most of the issues. I've moved my seat height around and have most recently moved my cleats a little. 

    I would also venture that the bigger power of the Vo2 phase is not helping.  Pushing just under 300 watts versus 236 so 64 more watts is significant. 

    Gordon

  • Jump4Joy19Jump4Joy19

    Run intervals at the track yesterday.

    2 x 1/2m : 4:07, 4:11

    2 x 1m: 8:33, 8:34

    Target of 8:44

     

    I have to say, I'm struggling pretty hard to drink the "run your zones" Koolaid here. Six weeks ago in the last FTP phase, I did the same workout in 3:52s and 8:11s and this time it really felt like I was holding back a lot to run the zones that the plan/data tool is giving me instead of going by RPE. But I do think my 5k test was accurate, so I'm trying to be a good girl and stay with the plan.

  • Paul HoughPaul Hough
    Solid start to the day:

    4000 yards swimming. That's 5 days in row for 15,000 total so far. Trying to reach 20K this week...an alltime swim high.
    8 mins water running after the swim.
    3.5 mile run @ 7:51 average including a 8:33 first mile.

  • Shaughn SimmonsShaughn Simmons

    OS day off:

    AM  - 3,500M of swimming for a total of 8,000 this week

    PM - Run hack, repeat of Wed: connect.garmin.com/activity/150295461

    Focusing on recovery with Guiness now...........

  • Bill McKinneyBill McKinney
    Thought I'd throw this one into this week even though it took place last week. Haven't been running for ~4 weeks due to lingering rib injury, but decided to do a Valentine's Day 5K last Saturday. Given that I'd run only 1 time in the prior 4 weeks, I didn't have great expectations but gave it a pretty good go. It's essentially the same track I ran my previous 21:10 on in week 8, but there's a pretty decent hill thrown in since you run on the road vs. the path around the lake for races. Anyway, I went out with the front group and felt pretty good. Was running without my Garmin since it won't seem to hold a charge, so going just off RPE. Came through mile 1 in 6:46 (clock on the course), held it pretty steady through the middle section, trying to get away from a guy who was wheezing like a donkey about 20 yards behind me. Finally dropped him ~2.6 miles in. Had a little left and outsprinted 2 guys to the line, finishing in 21:21, so counting the hill, not much decline since week 8. I'll take it and hope for a little improvement in the last 4 weeks.
  • Paul HoughPaul Hough
    @ Bill - 11 sec drop with only 1 run in the last 4 weeks? Heck, that could have been the weather. Apparently, the biking is keep you in shape!
  • Gordon CherwoniakGordon Cherwoniak

    33' run today. 2x10' with a little extra speed. 

    Gordon

  • Jump4Joy19Jump4Joy19

    @Bill, nice work on the 5k with no running for the month!

     

    I did my run yesterday as a Brick after the 1:20 bike with 14' ON time. Decided head down to the track so I could keep track of my pace. Target 9:02, I looked at my watch after coming home and realized I ran the 3 track miles at a 8:23 pace. Whoops! Over-reaching a bit there. But I felt like I was just cruising. This confirms that I'm going to do at least :45 on the bike before my next 5k test. I've never done a stand-alone 5k faster than I've done them in a sprint tri. I think I need the warmup on the bike!

    And that was after my morning:

    3500 swim with the Masters. Did sets of repeating 200's holding target pace, kept all of mine between 2:30 - 2:35

    :55 minute bike commute

    1 hour of karate class, working directly with my black belt partner.

    So, something like 5 hours of working out for the day? Bring on the Ironman, LOL!

  • Paul HoughPaul Hough
    Sore today...can really feel the work I did Saturday.

    Swam 2700 yards this morning...7 swims this week for a total of 20,000. That is an alltime volume best in the 5 1/2 years I've been at this. Improving my swim is a longterm goal.

    Ran 8.5 miles on a dirt trail this afternoon. 5 runs this week for a total of 25. Had to make room for the swimming. Nred some mojo to get on the bike tonight.
  • Shaughn SimmonsShaughn Simmons

    Strong work team!

    Sun Run complete on fatigued legs:

  • Jump4Joy19Jump4Joy19

    Sunday run done in good weather outside. Shorts and a t-shirt = a blessing in February!

    However, I was fooled by the sunshine. The more recent torrents of rain meant that the trail I planned on running on (conveniently marked in 1/4 mile increments) was a mud bog. Trying to hit my Z4 paces was killing me, running through the deep muck. Luckily it got easier on the back half when I got to the mile repeats.

    Target: 8:44 pace

    2 x 1/2m: 4:19, 4:22

    2 x 1m: 8:30, 8:25

  • kkieferkkiefer
    reporting in late ... i know ... did some research on running stress ... i think now I understand how running impacts my training ... at least i feel it each time >(

    Sun Run, switching it now to Sat as Running is a priority now ... scheduled my first 1/2 Mary ever in 3 weeks.
    Did my first 18km run http://connect.garmin.com/activity/150383649.

    Wed Run ran very late from work, so did 4x1km at Z4
    (http://connect.garmin.com/activity/150383593)
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