After getting brutalized on Thursday's workout, today was MUCH better. It was not easy but I was able to hammer the intervals pretty hard. HR was high today. Might have been the fact that the sum total of my "nutrition" preceding the workout was 3 caffeinated Shot Bloks and 3 double espressos.
Total 90' @ NP 214 (IF 0.923) – quick 10' warmup then right into the meat:
My wife had to do some stuff so I had to say at home with the kids and miss the brick. So I guess I'll hit the pavement this afternoon to knock out my first "run_second" of the season.
I was going to extend the run per the EN "run_second" protocol. However, I had to pick up my daughter from a birthday party so I ran out of time. So I dialed up the intensity to compensate! Kept extremely high cadence.
Al, looks like you have a lot more quality snow that what's here in Tahoe. It's kinda pathetic here. Going up and down the same side of the mountain over and over.
Got a 50 min ez run on the treadmill at Harveys today. One more day at Squaw Valley then back to the regular wko routine.
10' wu, then 2x .5mi (3') and 2x 1mi (5') at 7:50 pace, then 3x 3' (1') at 8:05 pace.
I'm thinking that I need to get this season' first 5k test out of the way pretty soon. Today's workout was tough, as in a strong/steady/form holding kindof tough, but I had plenty left in the tank.
However, there is a part of me that thinks there may be some good in staying conservative and just teasing the 7:00 pace intervals every now and then. They're very doable on the track, have a harder time on the treadmill. But, I'm very fearful of overshooting paces and getting hurt again.
Suppose I can pose this question to the guys we call 'Coach'....
Sunday run was a fitting end to the week ... beautiful sunny day here in SoCal, and ran by the beach.
1 mi EZ W/U 2 x 1/2 mi @ 8:00 w/ 3 min 2 x 1 mi @ 7:57 w/ 5 min 3 mi @ 8:45
9 mi total in a about 1:14. Pretty happy with that - but also pretty tired. Glad I was able to do it after the Sat bike, which as many have noted, was pretty tough. Looking forward to the M rest day
I've been going up Chantry 2-6x every week since about '05...when I'm training, anyway. Here's what I do, might be better than you doing our formal intervals on the hill:
Takes me 14' to get to the gate from my house. I like to put up about .85-88 for that ride, to warm up.
1st repeat is at an IF of about 1.00-02. This is kinda a wamup and if I'm riding with Sawiris I keep him talking so he rides at my pace . Time are 20-23', depending on fitness and fatness
2nd repeat is max effort TT. When riding with others we'll do staggered starts, etc. IE, Sawiris will spot me 1-1.5 minutes and I try to stay away. Historically, my flat FTP is about 7-8% lower than the watts I'll do this repeat. So when I start putting up IF's on this run of 1.08 or greater, I take it as a sign to bump my FTP up. When I'm in triathlon season I'll try to do this repeat in the aerobars...but it really sucks. More often I do it on the hoods and subtract ~10% to get my aerobars, on the flats FTP. Good enough for guvment work. Times are 17:4x-sub 20. It's a bitch because I have historical splits and markers all the way up the hill: I know I should be xx:xx by this corner, by this crack in the road, etc.
Usually 2x is enough. Door to do this workout takes me 1:20-25 minutes. But when I ramp things up I'll do a 3rd repeat, usually doing 30" on, 45-60" off, with the ons about as hard as I can go at about a 1.30-45 IF. However, I only go up to one lane/stop sign and flip it. Total door to door time for 3x is ~1:45-50 and over 150 TSS. The most time efficient workout in the San Gabrial Valley, period.
Posted By Dino Sarti on 31 Jan 2012 01:10 PM
Great start this AM. I went out feeling a touch sick. Both kids have it, sooo go figure. Any hoo, really stoked once I got started.
I warmed up around the neighborhood and hit my usual ride up Chantry road. Plan called for 2x12'(3'), so I hit my fist ascent hard for the first 12' as my first interval. I caught my breath from a few beats and then pounded up the road at 90-95% of Power. Turned around, rolled down the hill, then started back up for interval #2. Did the same thing - drilled it for 12' then settled in for 90-95% for the rest of the ride up.
Approach worked well. My PR up the road is 24:33. I little tight to do 2x12'(3'). So, breaking it in two was pretty awesome.
After the ride I did a 30 minute run on my pain cave treadmill. Nothing remarkable. Just dialing 10:00 pace and watched an episode of "The Twillight Zone" on SiFi.
I am doing Chantry so often now, I am considering it my second pain cave:
Some days just don't go as well as we would like...I was indecisive..inside or outside...but the sun came up so I went outside...my sony player gave me problems at the start...I had to come back inside and figure out & resolve the problem.......I was indecisive about how much to wear..shorts, tech t-neck, overshirt...was too much...about 2miles in I stripped off the tech t-neck..and after all that...I just could not get into the next gear...a good run overall but slower than I wanted...started out okay...on towpath trail...7:36, 7:18, 7:06,7:17,7:15..and a 7:35 across some bad gravel...turned back onto road and into a slight breeze...this is were I would have expected to push it into Z3/4...but it just wasn't happening (granted against a breeze and rolling course v the flats or treadmill but still....because I didn't see the numbers it set me of my game)...the next 4 miles were @ 7:30....easy across bridge and finished up final 2 in an unspectacular but steady 7:30...total of 13 miles @ 7:30 avg. 6.5 @7:26 and back in 7:34...tough to be too upset but still wanted better today...ah well....I suppose I should be somewhat pleased at how steady 7:30 pace felt...felt like 7:50 pace felt last year....
looks like you might be doing a mary or half mary hack. OS is hard enough by itself. don't hang your head cuz you felt sluggish. step back and look at the big picture. you're gonna bounce back. stay on target. and get some recovery.
Thanks Chris. ...the cold definetly tightened me up & shortened my stride v the warmth of the inside/tm....all in all I"m okay with the effort...thanks again for helping me keep it real & in perspective.
Good work everybody. 2x what Chris said about all of us getting some rest/recovery as the fatigue begins to build in the OS. Enjoy the day off tomorrow.
I had to juggle things around this week due to business travel. Won't bore you with the details but I did get all the workouts in, just not as the plan was written. Had a scare and good luck on Wednesday though. Did the run intervals on a hotel TM at 6:48 pace, then met a colleague for an ez outdoor 3 mile run. During this run, my garmin was acting up, so I was looking at it while running Proceeded to step into 15 inch deep hole in the sidewalk that wasn't covered by a grate. Luckily, my foot landed flat in the bottom of the hole. Could have easily broken a leg, smashed my kneecap, etc. Still, scrapped and bruised the hell out of my shin. Very luck to come away with something that a bandage and ice could fix.
Shin feeling better today so I did my half mary hack. 11 miles in total in 89'. Started with 3.5 mile WU, then 8 hill repeats including 2x1/2 mile uphill @ 7:15 pace. Then did 2x1 mile @ ;7:01 and 7:05 pace. Then 3/4 mile CD. Then went to computrainer class which I was dreading. We had to do 6 x 5' intervals @ 100% FTP with 4' rest. Well that actually seemed easy compared to Saturday's 3x10' @ 100% FTP. EN OS sure helps build a mental 6-pack.
At least I got in a good run this afternoon about an hour after a 900 calorie brunch. I started not feeling too great and thinking I might cut the run short, but after the second interval I started feeling smoother and faster so decided to add a fourth interval to the workout.
Overall 8.59 mi in 1:00:01 (6:59 pace). Current z4=6:58, z3=7:07, z2=7:24.
Nice run Matt...and definitely a bummer of a game....Pats really had the game and just executed poorly....could have put it away early in the fourth...ugh.
Great fun today! I raced the Surf City 1/2 Marathon and set a PR at 1:49. It was a good race for me considering it was my second time at this distance. I paced it 3 miles at pace +30", 7 miles at target and then the last three the best I could do.
Caught something not so kind mid-last week. Skipped the Thursday bike, rested Friday, took a modified approach to Sat (4 x 10 (2) Z3), and then took yesterday off. Finally feeling better, so back in the saddle tomorrow!
Comments
Total 90' @ NP 214 (IF 0.923) – quick 10' warmup then right into the meat:
- 15'(4') @ z4 – NP 241 (IF 1.040), HR avg 162 / max 174, cad 88
- 15'(4') @ z4 – NP 242 (IF 1.043), HR 172/180, cad 88
- 5'(5') @ z4 – NP 255 (IF 1.098), HR 173/180, cad 90
- 15'(2') @ z3 – NP 208 (IF 0.898), HR 160/164, cad 88
- 15' @ z3 – NP 211 (IF 0.911), HR 154/160, cad 89
http://connect.garmin.com/activity/147037520
My wife had to do some stuff so I had to say at home with the kids and miss the brick. So I guess I'll hit the pavement this afternoon to knock out my first "run_second" of the season.
I was going to extend the run per the EN "run_second" protocol. However, I had to pick up my daughter from a birthday party so I ran out of time. So I dialed up the intensity to compensate! Kept extremely high cadence.
Al, looks like you have a lot more quality snow that what's here in Tahoe. It's kinda pathetic here.
Going up and down the same side of the mountain over and over.
Got a 50 min ez run on the treadmill at Harveys today. One more day at Squaw Valley then back to the regular wko routine.
10' wu, then 2x .5mi (3') and 2x 1mi (5') at 7:50 pace, then 3x 3' (1') at 8:05 pace.
I'm thinking that I need to get this season' first 5k test out of the way pretty soon. Today's workout was tough, as in a strong/steady/form holding kindof tough, but I had plenty left in the tank.
However, there is a part of me that thinks there may be some good in staying conservative and just teasing the 7:00 pace intervals every now and then. They're very doable on the track, have a harder time on the treadmill. But, I'm very fearful of overshooting paces and getting hurt again.
Suppose I can pose this question to the guys we call 'Coach'....
You guys have a great Sunday.
Z4, .5 incline
1/2 mi- 4:48, avg bpm 157
1/2 mi- 4:47, avg bpm 159
1 mi- 9:30, avg bpm 167
1/2 mi- 4:41, avg bpm 162
1/2 mi- 4:43, avg bpm 164
1 mi @ Z3 10:28, avg bpm 159
Happy Super Bowl Sunday!
Sunday run was a fitting end to the week ... beautiful sunny day here in SoCal, and ran by the beach.
1 mi EZ W/U
2 x 1/2 mi @ 8:00 w/ 3 min
2 x 1 mi @ 7:57 w/ 5 min
3 mi @ 8:45
9 mi total in a about 1:14. Pretty happy with that - but also pretty tired. Glad I was able to do it after the Sat bike, which as many have noted, was pretty tough. Looking forward to the M rest day
Some days just don't go as well as we would like...I was indecisive..inside or outside...but the sun came up so I went outside...my sony player gave me problems at the start...I had to come back inside and figure out & resolve the problem.......I was indecisive about how much to wear..shorts, tech t-neck, overshirt...was too much...about 2miles in I stripped off the tech t-neck..and after all that...I just could not get into the next gear...a good run overall but slower than I wanted...started out okay...on towpath trail...7:36, 7:18, 7:06,7:17,7:15..and a 7:35 across some bad gravel...turned back onto road and into a slight breeze...this is were I would have expected to push it into Z3/4...but it just wasn't happening (granted against a breeze and rolling course v the flats or treadmill but still....because I didn't see the numbers it set me of my game)...the next 4 miles were @ 7:30....easy across bridge and finished up final 2 in an unspectacular but steady 7:30...total of 13 miles @ 7:30 avg. 6.5 @7:26 and back in 7:34...tough to be too upset but still wanted better today...ah well....I suppose I should be somewhat pleased at how steady 7:30 pace felt...felt like 7:50 pace felt last year....
looks like you might be doing a mary or half mary hack. OS is hard enough by itself. don't hang your head cuz you felt sluggish. step back and look at the big picture. you're gonna bounce back. stay on target. and get some recovery.
chris
Thanks Chris. ...the cold definetly tightened me up & shortened my stride v the warmth of the inside/tm....all in all I"m okay with the effort...thanks again for helping me keep it real & in perspective.
Good work everybody. 2x what Chris said about all of us getting some rest/recovery as the fatigue begins to build in the OS. Enjoy the day off tomorrow.
I had to juggle things around this week due to business travel. Won't bore you with the details but I did get all the workouts in, just not as the plan was written. Had a scare and good luck on Wednesday though. Did the run intervals on a hotel TM at 6:48 pace, then met a colleague for an ez outdoor 3 mile run. During this run, my garmin was acting up, so I was looking at it while running Proceeded to step into 15 inch deep hole in the sidewalk that wasn't covered by a grate. Luckily, my foot landed flat in the bottom of the hole. Could have easily broken a leg, smashed my kneecap, etc. Still, scrapped and bruised the hell out of my shin. Very luck to come away with something that a bandage and ice could fix.
Shin feeling better today so I did my half mary hack. 11 miles in total in 89'. Started with 3.5 mile WU, then 8 hill repeats including 2x1/2 mile uphill @ 7:15 pace. Then did 2x1 mile @ ;7:01 and 7:05 pace. Then 3/4 mile CD. Then went to computrainer class which I was dreading. We had to do 6 x 5' intervals @ 100% FTP with 4' rest. Well that actually seemed easy compared to Saturday's 3x10' @ 100% FTP. EN OS sure helps build a mental 6-pack.
At least I got in a good run this afternoon about an hour after a 900 calorie brunch. I started not feeling too great and thinking I might cut the run short, but after the second interval I started feeling smoother and faster so decided to add a fourth interval to the workout.
Overall 8.59 mi in 1:00:01 (6:59 pace). Current z4=6:58, z3=7:07, z2=7:24.
10' W/U @6:39
4x 7' @z4 – 6:38, 6:47, 6:47, 6:41
(4' recoveries –8:12, 8:03, 7:52, 7:43)
Remainder 6' @6:39
http://connect.garmin.com/activity/147467859
Nice run Matt...and definitely a bummer of a game....Pats really had the game and just executed poorly....could have put it away early in the fourth...ugh.
Felt great!
Split
Time
Distance
Avg Pace
Summary 1:49:10.8 13.22 8:16
1 8:46.3 1.00 8:46
2 8:40.0 1.00 8:40
3 8:43.9 1.00 8:44
4 8:29.3 1.00 8:29
5 8:05.8 1.00 8:06
6 8:04.9 1.00 8:05
7 8:11.4 1.00 8:11
8 8:16.0 1.00 8:16
9 8:08.0 1.00 8:08
10 8:28.1 1.00 8:28
11 8:05.7 1.00 8:06
12 7:48.0 1.00 7:48
13 7:48.6 1.00 7:49
14 1:34.8 0.22 7:20
Well Executed Dino! congrats on the PR.
@Bruce, very lucky indeed.
@ Dino - Well done. Smart pacing. Bet you passed many people the last 3 miles. Good question from Matt A. Anything left in the tank?