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Week 18 runs

William JenksWilliam Jenks
in Group Discussion-Outseason November 2011

 I had a rest-and-test week last week with Sunday off, so I shifted things around this week and did my first run of the new run-focus-season (for me).  I'm going to take about 6 more weeks of OS-type workouts, now shifting to the run focus.

So today was 3 x 1 mi.  Did them at 6:20, 6:15, 6:20.  That was a little hot for my just measured FTP of 51, and even a little fast for last year's peak of 53.  And I'll be honest, the last one was really hard... more like close to a VO2 mile than a mile I cold imagine running for an hour....  Nonetheless, it was good work and I won't complain...except for the ache in my legs.  :-)

 

 

Comments

  • Paul HoughPaul Hough
    William - you whupped me good.

    I ran 8 miles this morning @ 8:23 avg including 3x1 mile at 7:31, 7:21 and 7:21. Might have had a little more in me, but I'm within 3 weeks of San Juan and do not want to test myself at this point. It was warm and foggy...so very humid but great training for San Juan. I used a brand new pair of Newtons and baptised them in a pool of sweat. Oh yeah...I'm adopting Party Rock Anthem as my new motto..."Everyday I'm shufflin!"
  • Jump4Joy19Jump4Joy19

    I had the opposite weather from Paul! Very cold, pouring sleet-like rain, almost snow but not quite. I got massively soaked and it was a battle not to get chilled down on the intervals between the 1/2 mile and mile repeats. I weighed my clothes afterwards: 7.8 pounds of water in my shoes, socks, tights, and jacket!

    So that being said, I found it hard to warm up and I think I overbaked the intervals a bit too much just to keep warm. I couldn't really slow down to a walk or jog in between either. Brrrrrrr.....

    4 x 800m. Target: 4:22

    3:47 (way too fast!), 4:02, 4:01, 4:02

    1 x 1m, Target 8:44

    8:08, with splits as 2:04, 2:02, 2:02, 2:00

     

  • kkieferkkiefer
    Got my run early in the morning, I am today in the south of Sweden - and it is foggy and around freezing point,
    but i can not complaint, it did rain to much and the wind was less strong than yesterday.

    5:50am
    15' WU
    2x1mile at 4:38 and 4:42min/km (about my 5k pace) (both into the wind, but flat courses)
    10' CD (to keep me warm - until i am back the hotel image )

    Glad that the session was rather short, I felt great during the run but afterwards I felt the after effects of the stress the week long run put on me.
  • Paul HoughPaul Hough
    @ Robin - well, the apparent similarity between Portland and Tampa is that one way or the other you are going to get wet! I ran in 100% humidity this morning.

    @ Kai - You are getting around. I lived in Germany for several years as a young child, 2 years in Iceland, and 2 years in England. I went to college at the Air Force Academy in Colorado Springs so am very familiar with that area. I love Germany, but I've been there enough times that I told my wife after Regensburg that the next trip to Europe has to be somewhere else. BTW, I can't believe you gave up volleyball. Women's beach volleyball is my favorite olympic sport to watch!

    This morning- 3500 yards swimming...hard; then 7 mins water running, followed by 4 miles of schlogging. I could feel yesterday's hard work in the legs.
  • [Deleted User][Deleted User]
    Did 1 mile, then 4 x 1/2 mile this morning. Did not feel as fresh as I have in recent workouts. Been extending the long runs in prep for a half marathon in a couple of weeks, and hammered the bike workout yesterday. May be catching up with me.

    On a good note, the Garmin 910xt is great! I am using a footpod so have not dealt with the erratic instant pace issues that have been reported. I have downloaded the frimware update, but have not switched back to GPS to test it. Anyway, now I can post links like Shaughn does image Just mine are not as impressive:
    http://connect.garmin.com/activity/153639926
    Rest intervals were extra slow today - was feeling a bit fried after each TP interval.
  • Shaughn SimmonsShaughn Simmons

    @ Jim, I have also been extending my Sunday runs and repeating the Wed run on Friday's while hitting the bike targets and am, like you, having to work to hit the marks due to the load.   I think that's how you get faster.....great work!

    Swam 2,800M easy last night.

    Wed speed work done:

    http://connect.garmin.com/activity/153793460

  • William JenksWilliam Jenks
    I was supposed to run hard yesterday (Wednesday) but one of my noxious colleagues held a meeting up so darn long that it ate my run. Don't' get me started on this person.... suffice it to say that I'm the chair right now and this person is a member of my faculty. Nuff Said. Rescheduled for Friday.....
  • Gordon CherwoniakGordon Cherwoniak

    25' brick off the bike today. 

    Gordon

  • Paul HoughPaul Hough
    10 mile run this morning before work. Humidity was better today...maybe 90-95% instead of 100%. I didn't get a drink until about 7 miles, but was struggling to maintain and do pick-ups the last 3 miles. First run of the year where I've felt a little heat stress.
  • Shaughn SimmonsShaughn Simmons

    @ Paul - nice work Superman!

    @ Gordon - You have become Mr. consistency - so easy to say, so difficult to actually do.  WTG!

    My Friday run hack run complete:

    connect.garmin.com/activity/154206800

  • Paul HoughPaul Hough
    @ Shaughn - you are going to blow my doors off at IMCOZ!

    4000 yards in the pool this morning followed by 4 mile run. Top of left foot has been sore lately...watching that. RR#2 on tap in the morning in humid windy weather. I'm going to focus on execution and less on hammering.
  • Gordon CherwoniakGordon Cherwoniak

    @Paul - Heat and humidity issues already seem slightly foreign to me at this point it's still below freezing for me although supposed to get on the positive side by Monday.  Hope the RR goes well.

    @ Shaughn - The knee is pretty much better and yes consistency is key to improvement.

    I got in a 40' run today.  I believe I read a note from Coach P once to someone else about two weeks 40' runs, 4 times a week and you are ready for OS work.  Well at least I'll get in a test in week 20. 

    Bike to come later today due to wanting an extra hour of sleep and scheduling.

    Gordon

  • Paul HoughPaul Hough
    @ Gordon - We are going to have a brief 2 day cool down Sunday and Monday, but for all practical purposes, winter is over here. We were in the low 80s everyday last week. Heck, I pulled out my Fuel Belt for today's Race Rehearsal run...wouldn't have made the 6 miles without extra drinks and I had to stop and refill the bottles. The weather can be nice if you just want to sit outside, but for endurance sports, the heat present an entirely different challenge than cold weather training...and not necessarily a good one!
  • William JenksWilliam Jenks
    Second quality run for the week was 2 x 1.5 mi at 6:22 pace (both of them). Felt a little better than last time, so that at least is progress.
  • Shaughn SimmonsShaughn Simmons

    @William - crap dude, don't know how you hit those numbers while also hammering away at the bike and exceeding the V02s..........Mental 6 Pack Jenks!

  • Paul HoughPaul Hough
    Awesome running William.

    Swam 1500 yds after my RR yesterday then 4500 at lunch today for a 3 day total of 10,000. I'm going to San Juan with my best ever swim fitness for any distance. Hit the trails this afternoon for 9.14 miles at 8:26 average. I am blowing off masters swim in the morning for some taper rest!
  • Gordon CherwoniakGordon Cherwoniak

    25' brick run today, got in my long run yesterday.

    Gordon

  • William JenksWilliam Jenks
    Sunday run was a lot of work:

    First hard "long" run for me in a while. Ok, it wasn't that long (10.5) mi, but it was of the work flavor as I start to work my running back up... 10.5 mi at a 7:20 average pace. Easy warmup until I was naturally running around 7:30 pace (which takes a while for me), then 2 mi at 6:22 (a bit faster than threshold), a little while for recovery and then a couple segments of about 7:00 pace to round out the day. I can sure tell I haven't been running too much near my MP/HMP paces, cuz that felt like a LOT of work to keep up for even that relatively short distance. I could run a couple hours no problem if you let me go at 8:00 pace. :-)

    Thanks to all. definitely putting the mental energies into the run these days. Hope it pays off in as little as 6-8 weeks. That's the gamble I took in tweaking the OS a bit.
  • Shaughn SimmonsShaughn Simmons

    http://connect.garmin.com/activity/155070743

     

    Tough run today late after a day of yard work with the boys...legs hurt pretty good right now....

     

  • kkieferkkiefer

    Got my finial long run of OS in before my HM next Sunday, were "only" 10miles,

    but that is a lot for my standards, hence my body had lot's of fun yesterday absorbing and adapting image 

    ... positive side I am less sour today.

    http://connect.garmin.com/activity/154709522

  • Shaughn SimmonsShaughn Simmons

    @ Kai - great run bro!  Way to post the link!  Get some rest.

  • Bill McKinneyBill McKinney
    Another bust of a running week for me. Got snowed out on Wednesday, kid duties out on Saturday, and skied instead on Sunday. I'll call it "tapering" for a 10-mile race on Saturday. Yeah, that's the ticket...it's tapering!
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