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Oct OS: Week of 1/9/12 - Run

Joe HallatschekJoe Hallatschek
in Group Discussion-OUT SEASON-OCTOBER CREW

Done with those crazy intervals in the OS! Now to see how we have improved for those longer distances!

One more quart of Eggnog to knock down before MLK Day. I start counting my calories again after ALL the Holidays are over! image

Comments

  • CarlCarl

    Yep that hurt today. After yesterdays bike build and brick run this morning was a little harder than usual but done.

     

    • 60 min as:

    • 1 mile wu to include 4x 30 second strides, then
    • 3x1 mile at TP, and
    • 2x1/2 mile at TP
    • ended with 8.23 miles





  • Joe HallatschekJoe Hallatschek
    @Lynne - good job! That is a great improvement! Did you beat patrick's prediction? I am sure you did with an improvement like that!

    Run this morning started off way slow: target .5mi and mi was 3:25 and 7:00. I did 2 X .5 @ 3:37 and 3:30 and then something clicked and I did a 6:49mile. I'll take it as another good workout at 6miles and be happy!

  • UnknownUnknown

    Great afternoon workout.  Gosh, I realize how much I missed the regular activity over the past few weeks.  I was sure cranky and had a hard time sleeping.  Not anymore (except when working)

    Did the wko on the trail today to get some extra challenge.  The standard pacing gets thrown off, but the NGP evens it out.

    Can't wait for the bike tomorrow!

  • Joe HallatschekJoe Hallatschek
    Posted By Mark Thoma on 11 Jan 2012 07:32 PM

    Great afternoon workout.  Gosh, I realize how much I missed the regular activity over the past few weeks.  I was sure cranky and had a hard time sleeping.  Not anymore (except when working)

    Did the wko on the trail today to get some extra challenge.  The standard pacing gets thrown off, but the NGP evens it out.

    Can't wait for the bike tomorrow!

    Understand! Welcome back!



     

  • CarlCarl

    After yesterday's wko today I had to have a nice talk with my quads. I won for now till later

    .

    Wko consisted of: note I've been slowly up'ing in prep for St George

    • 5x1 mile repeats at TP with a 400 recovery, then (miles at 6:20 and under)
    • 4x800's @ interval speed with 200 recovery (11.2 speed with 2% incline felt well good)
    • Remainder at HMP and MP
    • Ended with 9.98 miles in 75 minutes

    Hoping and looking for a vDOT bump in two weeks.

    I will be exiting the OS in week 18 and transition into the Advanced IM plan for St. George.  I have been following the swim and sort of the run already but doing the high intense bike workouts since all of my bikes will be on the trainer until I am able to get out in March.

  • Joe HallatschekJoe Hallatschek
    @Lynne - minus 15 celsius, I think that is like 5 degrees fahrenheit! Based on that, you should do far better than beating your PB by 2 minutes. I figure you had a couple of layers on that made a difference, or if not, you took a while to get "up to steam". Impressive!

    Today - felt strong. Goal 1mile time was 7:00 and my workout was 2X1mi @Z4 I came in at 6:55 and 6:38. I've been taking the Wheybolic Protein mix for the last two weeks and I think it is making a difference!

    Time to relax and take in a day off - from work also and earn some SAUs!
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