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Week 12 NOS Run Sessions
Ain't it just the usual fun, walked outside to run and it started to rain, so I came back in, changed and mounted the dreadmill. After I got my intervals in (which I absolutely hate doing on the treadmill), I looked outside and it was bright and sunny. Fun times, fun times. Anywho (at least with the treadmill, you know your pacing is constant):
4 x 200 & 2 x 1000 m @ 6:00 pace
Get after it everyone!
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Snowing, sleeting, and windy at the track today. At this point I'd be happy to get some regular old warm winter drizzle that we used to get here in Oregon.
4 x 200: :46's and :45's (last week was 46's through 50's)
2 x 1000: 4:47, 4:43 - paced at 7:41, 7:35. Target 8:18
Target pace 6:09. (46 sec for 200, 3:50 for 1000)
4 x 200s were all really fast: 40-42 seconds...
But I paid for it on the 1000s:
3:48, 3:50, 3:53. Pretty obvious from the traces that I was losing pace throughout.
Finished up an hour of running for a total 7.3 mi including warmup and recovery.
A 20' run for me, nothing fancy just on the treadmill. I also got in a few weights for my knee issues that seems better then worse but currently getting better again after a relaps. At least I can run I could be on the shelf doing rehab only.
Gordon
Happy to be posting here again! I've decided to backtrack to week 9 for the run (the first week that I missed) and see how my body and ribcage holds up, adding the run alongside with the week 12 bike. So, yesterday (Tues) I did 25 mins very eay with some strides (2.7 miles), and this morning I did some 200s and 400s at Z5 pace and then rounded out my hour with easy running. 6.7 miles total. All of this on the treadmill. It is holding steady at -35c here and supposed to hit -40 tomorrow! (in celsius and farenheit, the scales converge....)
Thankfully, body held up so far. Ribs are tender but the workout was doable! My plan will be to try and hit all of week 9 and then see where to go from there. My body typically handles running very well, so I will keep my fingers crossed that this won't be uglier than it needs to be.
@Gordon, thanks for the encouragement getting going. Hope to see you progress along also!
No run or bike today. I'm resting up for a 5K race on Saturday and bike race on Sunday...part of my transition week! So today, I did the following:
AM - Swam 3700 yards followed by 8 mins water running
PM - Core exercises for45 mins
2 x 200m: 6:00 pace and 5:35 pace
4 x 1000m: 6:00, 6:09, 6:09, 6:19 pace. Ouch.
6:09 goal.
got home yesterday and no electricity = no TM
2nd run this week just another 20' on the treadmill and a few weights. Now for some ice and rest tomorrow.
@Jenn - Happy to help out with the encouragement but I was also the one who suggested running outside as well.
@ William nice job with the intervals just remember where you were at the start of the OS on the injured reserve list.
Gordon
Total 1:01, ~ 8 miles, 7:39 ave pace
15 minute warmup
MS (z3 target pace 6:32)
1 mile - 6:49
1 mile - 6:43
1 mile - 6:32
0.5 mile - 6:46
Popped and ran the rest of the way back @ ~ 8:00 - 8:30 pace
Got to do some adjusting to this particular run/pace assignment.
@ Roy, I forget if this is your first OS, but don't discount the effect of the cumulative fatigue on your ability to hold those Z3 paces. That is the sweet zone for the 2.5 hour IM training runs later and you will find that the mental side of holding those paces when tired simulates how you will feel late in the IM very well.
Thu PM - 5 miles very slow
Fri AM - 2300 yards swimming -- mostly pull to save the legs
Fri Noon - 3 miles easy w 4x15 secs pick-up.
Time to finish packing. Heading to St Augustine this afternoon. Wife gets B&B for SAUs and I get to race 5K in the morning.
Friday checkin team. Nice work Paul and Roy! I need break every time I read each of your post and how much work you guys are doing!!
For me, Fri AM = 3100M swim
Fri PM = 7.5 Mile V02 run
http://connect.garmin.com/activity/143255433
Crazy week here weather-wise (high winds, tree branches falling everywhere, flooding). Today I ended up taking my dog up to a trail and running there, skipped the track workout but lots and lots of hills and best of all it wasn't underwater.
50 minutes on the treadmill = 10k total. I was aiming for a Z2 building to Z3 run. Times were a hair slower than target paces, was maybe 10 seconds/mile off my z3 pace, but given that this is my first week back running after 3 weeks off, I will happily take it! I'm so glad I peeled myself off the couch to do this!
glorious morning here - sunny 16F no wind - on the roads for - 2x200 + 3x1000 + 2 mi Z1 - breakfast - now head out for 60' Z1 x-c ski w/dog
Here is my week, i had for work to travel to Denver until next week thu, so my pain cave is the Gym at the hotel.
.)
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Mon = rest
Tue = flight from Frankfurt to Denver
Wed am = Sat Run 2nd (outside)
Wed pm = Tue Bike VO2 (on Lifecylce Bike, no watts only HR and RPE, did VO2 as 2'ON 2'OFF)
Thu am = Wed Run VO2 (on TM, 2x1km felt very hard, left everything on this TM but i felt great after Breakfast)
Fri am = Thu Bike VO2 (on LB, did VO2 as 90''ON/90''OFF)
Sat am = Sat Bike VO2_long ( FTP felt hard, VO2 Intervals 75''ON/75''off, hang my dear life on them, but nothing left for a 2nd run)
Sun am = Sun Run VO2 (ouch, had to switch the 1km Intervalls into 2x800m, 2x400m, 2x200m).
The Workouts this week were first muscular hard, but it shifted to areobic hard. In general I am happy that I was able to come back to the VO2 block after missing Week 9 and 10. Also I had each day some core work done prior the workout. And after all I did manage jet lag and altidute change better than I expected, but Tomorrow is resting day (well i might test the pool to do some swim technik drills, but nothing areobic for sure
Lessons learned, I need a rest day after the 3 days workouts
I am trying to get better about holding my paces closer to the zones in the data tool. So for the HMP-paced Z3 brick yesterday I got a lot closer to the target pace by keeping an eye on my 1/4 mile splits.
Target: 9:03
Actual: 8:57, 8:56, 8:53, 8:48, 8:46, 8:45
Hey Robin,
good work. I have the same difficulty to dail into Z3 correctly, to me Z4 and Z1/2 paces are much more easier to hit. If I am there I cut them as I need them with run-walk sections or call a day. But I go this year only for Oly and HIM so I worry about volume only in April.
Kai
3rd run completed this week. Again just getting some time in 25' total on the treadmill and some weights to help out the knees.
Gordon
MS 2 x 200 & 3 x 1000 (target 6:00) @ between 5:41 - 5:48
Looking forward to some easy core/stretching tomorrow.
MS 2x200 & 4x1000 (target 7:02) - All were between 6:54 - 6:58
I was a little concerned with pavement conditions as we just had some snow, but they weren't all that bad. Our city rocks for clearing the paths.
The Z3 run today just didn't happen. I was able to be just at Z4. I partly blame all the slush on the trails (warmed up a little today which created a bit of a mess), but I also just didn't have it in me. I was able to negative split, so I call it a win
good work all, I feel fortunate that I am in Charleston, SC and not having to deal with cold.
got the 2x200 and 3 x 1000 done yesterday and man were my legs trashed.
Saturday's run was right after the bike and I think I was overly dehydrated so Sat did not go well, but hit paces on Sunday and right now really enjoying today off