Dude, those are some smokin times! Now I am going to have to challenge myself a bit more next time! Seriously Chris, way to work it!
Thanks, Shaughn! Reading all the great reports here from Team Holy Crap are really getting me pumped for these workouts (that and I was pushing hard to get done as fast as possible because it was so cold and windy!)
Posted By John Dannenfeldt on 06 Jan 2010 09:22 PM
Back on track after overdoing it a bit on the Run Challenge. Since I skipped the Speed workout last Wed due to the Challenge this was my first set of Vo2 run intervals and I found myself going much too fast.
With my VDOT of 36.2 my IP pace is calculated as 8:30. I did not look at that pace before running. I did 2 1/2 mile warmup at a little slower than MP and then just ran the intervals comfortably fast.
When I got home and logged the intervals I was surprised to note they averaged 7:30. I felt very good at this pace which is 1:00 faster than I was supposed to be doing.
Have others noted their IP pace seemed way too slow?
I tested my 5K on 12/26 to arrive at the current Vdot but perhaps my 40mi of tempo intervals during the run challenge has made my old VDOT wrong. The 7:30 pace would match a Vdot of 40 which I did briefly hit in Jan last year during the Oct OS
Ideas?
Thanks
John
John, two things:
IP should be a pace you can hold for +/- 20 minutes (very close to your 5k pace), so it's no surprise that it feels somewhat "easy" to hold for 1-2 minutes. There are definitely days where holding IP for short spurts to me feels almost effortless during the workout. It's afterwards when I tend to get reminded that I did it.
It's certainly possible that a big run week gave you a boost in the Vdot department. Typically, they say that it takes the body 7-10 days to absorb a series of workouts, so it's conceivable that you're just now starting to see the benefit. If this experience is consistent, it might be worthwhile to find a weekend 5k to sub for a Sunday run.
Thanks for the thoughts. I'm going to back the IP pace down to split the difference between my "effortless" Wed run and my Vdot calculation for now. I'm scheduled for a Frostbite footrace 8 days out(4mi). I'll use that to reassess the Vdot.
I am purposely putting in some extra weekly mileage on top of Nov OS because I've got a HM in Ocala, FL on 1/31 that I'm hoping to PR.
did wednesdays run yesterday on a treadmill. can i say i hate treadmills!!! anyway, those intervals seemed much to easy. i think my body is just so used to short sprints of speed as these are cake but anything TP over 3-5' is killer.
Team, completely motivating to read posts from all those completing the Saturday brick challenge.
I did the Sunday 3 X 1s today (will do the brick tomorrow when at home) to accomodate a late night birthday party my wife and I attended last night. Went to bed around 2 a.m. We had a room reserved at the Austin Hilton. Got up and ran the Town Lake Trails early at 19 degrees and made it happen this morning nailing all 3 intervals at .95 - .99 IF for a total of 7+ miles. The cold air challenged my lungs on the TP intervals. Us Austinites are not accustomed to that degree of cold weather.
Team, completely motivating to read posts from all those completing the Saturday brick challenge.
I did the Sunday 3 X 1s today (will do the brick tomorrow when at home) to accomodate a late night birthday party my wife and I attended last night. Went to bed around 2 a.m. We had a room reserved at the Austin Hilton. Got up and ran the Town Lake Trails early at 19 degrees and made it happen this morning nailing all 3 intervals at .95 - .99 IF for a total of 7+ miles. The cold air challenged my lungs on the TP intervals. Us Austinites are not accustomed to that degree of cold weather.
Way to get it done, Shaughn! Hey, I'm going to be staying at the Austin Hilton for a conference in mid-May. You say there there are some good running trails nearby? I'm already scouting. That'll be about a month out from Eagleman so I'll need to keep the runs going that week!
Sunday 3 X 1 milers are in da books. I thought from yesterdays WORK the legs felt more weird than ever before. Not really sore but almost an achy feeling or something, so wasn't sure how the mile intervals would go, but to my surprise after the 2 mile wu the legs felt perty good and the milers went by quick and with ease.
3 X 1 mile as: 1st in 6:02, 2nd in 5:58, 3rd in 6:00. All rest miles in between at EP (7:45)
Nice job Shaughn and Trent. Way to motivate the rest of us.
Steve and I are tag teaming today. No sitter. Our friends are doing a 22 miler so we are splitting it with them. Steve going first and I'll meet him on the route and we will trade off. The friends that I am running with are shooting for 3:10 marathons so doing my TP intervals( 7:10) will fit in perfectly with them as they do MP intervals in their run . The course is super hilly so I'll go on perceived exertion so as not to KILL myself. Learned that the hard way once( brutal).
Carrie, I don't know what you are putting in your Wheaties these days but you are getting super fast! Send some of that mojo my way!
Was slated for 2x2 today but legs felt a bit fatigued from the monster bike workout yesterday so decided to modify them to 2x1.5 instead. Headed over to the local high school track and knocked 'em out. Both 1.5 intervals right at 6:34 pace so dead on for my TP pace. Did another few laps at Z3 pace just to get some TSS in and then headed home for a total time of just over an hour and 8.5 miles. Time for a hot shower and my favorite ham, egg and cheese bagel sandwich and a hot cup of coffee with my newspaper at my neighborhood deli.
Nice Job Everyone... you guys are still crushing it week after week.
I got 30 minutes in at EP. No foot pain at all, but my ankle and shin felt a little weird, I'm guessing my body just needs a little time to get used to running again. I'm going to keep slowly adding time at easy pace for the next week and stay away from the intervals until I know everything is alright.
Was slated for 2x2 today but legs felt a bit fatigued from the monster bike workout yesterday so decided to modify them to 2x1.5 instead. Headed over to the local high school track and knocked 'em out. Both 1.5 intervals right at 6:34 pace so dead on for my TP pace. Did another few laps at Z3 pace just to get some TSS in and then headed home for a total time of just over an hour and 8.5 miles. Time for a hot shower and my favorite ham, egg and cheese bagel sandwich and a hot cup of coffee with my newspaper at my neighborhood deli.
Chris, you earned that rest day this week bro leading the team as the Mojo master! Really appreciate you opening up that thread, it made a difference. Great work today!
When you come to Austin, find South Congress Street and run to the South Congress street bridge which crosses Town Lake. The running trails go down both sides of the lake and can be accessed using the steps at the bridge, you can't miss 'em because there are almost always people running on them. On many occaisions, I have seen pros (like Desiree Ficker) running early in their middle of their TP intervals.
Sunday 3 X 1 milers are in da books. I thought from yesterdays WORK the legs felt more weird than ever before. Not really sore but almost an achy feeling or something, so wasn't sure how the mile intervals would go, but to my surprise after the 2 mile wu the legs felt perty good and the milers went by quick and with ease.
3 X 1 mile as: 1st in 6:02, 2nd in 5:58, 3rd in 6:00. All rest miles in between at EP (7:45)
total 8 miles in 55:48
Trent, nice work, you remind me of the Energizer Bunny, you just keep hitting the mark!
Just got off the treadmill. Knocked out 3 x 1mi at 6:20 pace, and added a bit of extra Z1 (didn't run yesterday) to go for a total of 9.1 miles in 1:10:00. Best part is how it felt, just awesome. The last 20 minutes of Z1 felt like I could have gone all day! Hard to imagine that a year ago I was struggling with keeping up at Z1, and my Z1 was 30s/mi slower.
Cold morning here( 38 degrees- no comments from the peanut gallery, this is cold for us). Super wet and foggy , you know the kind that makes your clothes soaked. Anyway, we did the tag team thing I mentioned earlier due to no sitter. Steve ran 10 miles with our group. I met him and gave him the car and Madison. My girlfriend and I jumped in with our friends doing their 22 miler.
So in the end I ran 12.7 in 1:42(8:05 pace) with 2 x 1 mile @ 7:15 and 7:04. Then it was getting late in their run and hilly. They were working and I did not want to throw the last interval in as not wanting to kill their mojo so I just worked the uphills hard as a substitution.
Overall shocked to be able to come back from yesterday with anything left to run these TP intervals. Looking forward to doing nothing the rest of the day and watching football!!! Come on Patriots... Claw your way back please!!!!!
Branched out today to hit the roads with some of my local running buddies on a long run. We have a race coming up in two weeks called the Boston prep 16 miler and every year it's a must do if you live up here (it's in our backyard), regardless of whether Boston or a spring marathon is on your calendar. The course is billed as "moderately challenging" but it's crazy hilly. Just an epic and fun run where speed goes out the window and you just try to best last years time. It's a good motivator on the calendar to stay outside no matter!
So today was just south of 15 miles with 6 major hills. I was crawling by the last one (lovingly known as cemetary hill)! legs were beat but I gave as good of a chase as I could have. no tp work but the HR was plenty high on those hills.
I did the 3x1's and they were tough. No suprise, 'boy my legs felt good' comments from me. I did hit TP, but it was TOUGH to get the legs moving in the cold and after yesterday's sneak attack FTT. However, the LRP stuff did feel good.
Beard was frozen, as was my hat around my ears. Made it difficult to keep the ear buds in.
I had one of those days when I just loved running! TP felt completely manageable throughout. We had 2x 1/2 mi and 2 x 1 mile. Only did 5.5 total. I think erring on the side of lighter milage, and not going nuts on the intensity keeps working for me this OS. Very much fun!
Question: How important is it to nail the Z1 miles after the TP miles? I did the 3x1 with 1 mile rest intervals at Z1 and I honestly need to walk a miin or so after coming off those TP miles. Then to get my Z1 pace right it requires more than I have in me sometimes. Oddly, the last interval was my fastest...which after yesterdays's FTP hellfest...wasn't easy.
Question: How important is it to nail the Z1 miles after the TP miles? I did the 3x1 with 1 mile rest intervals at Z1 and I honestly need to walk a miin or so after coming off those TP miles. Then to get my Z1 pace right it requires more than I have in me sometimes. Oddly, the last interval was my fastest...which after yesterdays's FTP hellfest...wasn't easy.
Vinec
Vince.... I would take whatever your body needs to recover enough to hit the next interval on pace. Now if you can hit the pace and the Z1 in between then suck it up and do so, but everyone's different on different days and sometimes you just need the extra rest to be able to get the WORK in.
When you come to Austin, find South Congress Street and run to the South Congress street bridge which crosses Town Lake. The running trails go down both sides of the lake and can be accessed using the steps at the bridge, you can't miss 'em because there are almost always people running on them. On many occaisions, I have seen pros (like Desiree Ficker) running early in their middle of their TP intervals.
Good luck and welcome to Austin!
Thanks for the info, Shaughn. Never been to Austin but only hear great things about the place. Looking forward to the visit and getting in a couple runs in between meetings. Now just tell me what your favorite Tex Mex joint is and I'll be forever in your debt!
Run done- felt tired after yesterday's bike. Added 5 miles on the front end at MP since I'm headed for a HM 1/31 in Florida. I'm averaging over 25 mi/wk run the last few weeks including the run challenge.
Based on my experience running the last few weeks I dropped my TPby 21 secs based on an unofficial Vdot jump of 2 pts. Definitely could feel the difference on the 1mi TP repeats compared to last weeks pace.
Got the run in earlier today but just getting time to post now.
I have 4X1/2 z4/TP (3') mile on my schedule today (5:20; 5:32; 5:22; 5:21). I was on a treadmill so the only reason for the long second interval was due to me not watching the distance and I went a little over.
Everything felt good. Next week I have to add in the short bricks as I head for week two of running.
Did the run yesterday afternoon after skiing. Had to modify and run fast whenever the footing allowed. Thought it was really hard until I did the brick this afternoon. Wow...made the run seem like childs play...taking them out of order was NOT a good call
ended up with a little over 9 hilly miles in 1:20:00. the TP's were hard running hills, but felt good with the remainder of the run until about the las 12'. then it's like someone shot me. happens with runs over an hour, but that's my wall which i've got to break through. hills are another wall, so it's kind of like a masonry training ground. came home and ate, tried to rehydrate. had a basketball game tonight, just hoping for a little sweat-only 5 guys, legs are burnt toast. was going to run tomorrow due to skipping yesterday's brick...maybe will change to an easy bike recovery spin.
Guys, I bagged today's run. Maybe it was this week's podcast about recovery or looking ahead to another tough week ...
I think my head might be slightly ahead of my body here because I don't really even feel that bad. I do however have a small but certain gut instinct that sent me straight into an ice bath yesterday after the brick and said "Don't bother" when I woke up this morning and thought of running.
Got the run done today. Didn't feel as tough as I thought it would be, after yesterday's bike. However, my legs are definately done. I lifted weights yesterday too, so that worked them pretty good as well.
Comments
Thanks, Shaughn! Reading all the great reports here from Team Holy Crap are really getting me pumped for these workouts (that and I was pushing hard to get done as fast as possible because it was so cold and windy!
)
-Chris
John, two things:
-Mike
Mike,
Thanks for the thoughts. I'm going to back the IP pace down to split the difference between my "effortless" Wed run and my Vdot calculation for now. I'm scheduled for a Frostbite footrace 8 days out(4mi). I'll use that to reassess the Vdot.
I am purposely putting in some extra weekly mileage on top of Nov OS because I've got a HM in Ocala, FL on 1/31 that I'm hoping to PR.
John
I did the Wed run in the pre-dawn cold. I find these pretty hard, but not as bad as the longer intervals.
Team, completely motivating to read posts from all those completing the Saturday brick challenge.
I did the Sunday 3 X 1s today (will do the brick tomorrow when at home) to accomodate a late night birthday party my wife and I attended last night. Went to bed around 2 a.m. We had a room reserved at the Austin Hilton. Got up and ran the Town Lake Trails early at 19 degrees and made it happen this morning nailing all 3 intervals at .95 - .99 IF for a total of 7+ miles. The cold air challenged my lungs on the TP intervals. Us Austinites are not accustomed to that degree of cold weather.
Duration: 54:10
rTSS: 79.6 (0.894)
NGP: 7:14 (222.7 m/min)
Way to get it done, Shaughn! Hey, I'm going to be staying at the Austin Hilton for a conference in mid-May. You say there there are some good running trails nearby? I'm already scouting. That'll be about a month out from Eagleman so I'll need to keep the runs going that week!
Sunday 3 X 1 milers are in da books. I thought from yesterdays WORK the legs felt more weird than ever before. Not really sore but almost an achy feeling or something, so wasn't sure how the mile intervals would go, but to my surprise after the 2 mile wu the legs felt perty good and the milers went by quick and with ease.
3 X 1 mile as: 1st in 6:02, 2nd in 5:58, 3rd in 6:00. All rest miles in between at EP (7:45)
total 8 miles in 55:48
Steve and I are tag teaming today. No sitter
Have great runs my little Team HOLY CRAP!!!
CC
Nice work, Trent. Those are smokin' intervals!
Carrie, I don't know what you are putting in your Wheaties these days but you are getting super fast! Send some of that mojo my way!
Was slated for 2x2 today but legs felt a bit fatigued from the monster bike workout yesterday so decided to modify them to 2x1.5 instead. Headed over to the local high school track and knocked 'em out. Both 1.5 intervals right at 6:34 pace so dead on for my TP pace. Did another few laps at Z3 pace just to get some TSS in and then headed home for a total time of just over an hour and 8.5 miles. Time for a hot shower and my favorite ham, egg and cheese bagel sandwich and a hot cup of coffee with my newspaper at my neighborhood deli.
Rest day tomorrow! Woo hoo!
Enjoy the rest of your Sunday, gang!
-Chris
I got 30 minutes in at EP. No foot pain at all, but my ankle and shin felt a little weird, I'm guessing my body just needs a little time to get used to running again. I'm going to keep slowly adding time at easy pace for the next week and stay away from the intervals until I know everything is alright.
Trent, nice work, you remind me of the Energizer Bunny, you just keep hitting the mark!
Woo-hoo!
Just got off the treadmill. Knocked out 3 x 1mi at 6:20 pace, and added a bit of extra Z1 (didn't run yesterday) to go for a total of 9.1 miles in 1:10:00. Best part is how it felt, just awesome. The last 20 minutes of Z1 felt like I could have gone all day! Hard to imagine that a year ago I was struggling with keeping up at Z1, and my Z1 was 30s/mi slower.
Mike
Cold morning here( 38 degrees- no comments from the peanut gallery, this is cold for us). Super wet and foggy , you know the kind that makes your clothes soaked. Anyway, we did the tag team thing I mentioned earlier due to no sitter. Steve ran 10 miles with our group. I met him and gave him the car and Madison. My girlfriend and I jumped in with our friends doing their 22 miler.
So in the end I ran 12.7 in 1:42(8:05 pace) with 2 x 1 mile @ 7:15 and 7:04. Then it was getting late in their run and hilly. They were working and I did not want to throw the last interval in as not wanting to kill their mojo so I just worked the uphills hard as a substitution.
Overall shocked to be able to come back from yesterday with anything left to run these TP intervals. Looking forward to doing nothing the rest of the day and watching football!!! Come on Patriots... Claw your way back please!!!!!
CC
Branched out today to hit the roads with some of my local running buddies on a long run. We have a race coming up in two weeks called the Boston prep 16 miler and every year it's a must do if you live up here (it's in our backyard), regardless of whether Boston or a spring marathon is on your calendar. The course is billed as "moderately challenging" but it's crazy hilly. Just an epic and fun run where speed goes out the window and you just try to best last years time. It's a good motivator on the calendar to stay outside no matter!
So today was just south of 15 miles with 6 major hills. I was crawling by the last one (lovingly known as cemetary hill)! legs were beat but I gave as good of a chase as I could have. no tp work but the HR was plenty high on those hills.
Looking forward to that rest day tomorrow!!
Great work, all!
I did the 3x1's and they were tough. No suprise, 'boy my legs felt good' comments from me. I did hit TP, but it was TOUGH to get the legs moving in the cold and after yesterday's sneak attack FTT. However, the LRP stuff did feel good.
Beard was frozen, as was my hat around my ears. Made it difficult to keep the ear buds in.
Dave
I had one of those days when I just loved running! TP felt completely manageable throughout. We had 2x 1/2 mi and 2 x 1 mile. Only did 5.5 total. I think erring on the side of lighter milage, and not going nuts on the intensity keeps working for me this OS. Very much fun!
Question: How important is it to nail the Z1 miles after the TP miles? I did the 3x1 with 1 mile rest intervals at Z1 and I honestly need to walk a miin or so after coming off those TP miles. Then to get my Z1 pace right it requires more than I have in me sometimes. Oddly, the last interval was my fastest...which after yesterdays's FTP hellfest...wasn't easy.
Vinec
Vince.... I would take whatever your body needs to recover enough to hit the next interval on pace. Now if you can hit the pace and the Z1 in between then suck it up and do so, but everyone's different on different days and sometimes you just need the extra rest to be able to get the WORK in.
Had to modify a bit today. Got the 3 x 1's done but didn't do a full mile between sets. Got 6 miles in total on the tmill.......
Yesterday smoked me. I'll need to play around with my schedule next week as I pick up swimming again....the break was nice
Thanks for the info, Shaughn. Never been to Austin but only hear great things about the place. Looking forward to the visit and getting in a couple runs in between meetings. Now just tell me what your favorite Tex Mex joint is and I'll be forever in your debt!
-Chris
Run done- felt tired after yesterday's bike. Added 5 miles on the front end at MP since I'm headed for a HM 1/31 in Florida. I'm averaging over 25 mi/wk run the last few weeks including the run challenge.
Based on my experience running the last few weeks I dropped my TPby 21 secs based on an unofficial Vdot jump of 2 pts. Definitely could feel the difference on the 1mi TP repeats compared to last weeks pace.
John
Never had a window open up today for me to run. Looks like tomorrow morning at 5am is the make-up date. It is supposed to be about 9 deg. Cool
Got the run in earlier today but just getting time to post now.
I have 4X1/2 z4/TP (3') mile on my schedule today (5:20; 5:32; 5:22; 5:21). I was on a treadmill so the only reason for the long second interval was due to me not watching the distance and I went a little over.
Everything felt good. Next week I have to add in the short bricks as I head for week two of running.
Gordon
Did the run yesterday afternoon after skiing. Had to modify and run fast whenever the footing allowed. Thought it was really hard until I did the brick this afternoon. Wow...made the run seem like childs play...taking them out of order was NOT a good call
I think my head might be slightly ahead of my body here because I don't really even feel that bad. I do however have a small but certain gut instinct that sent me straight into an ice bath yesterday after the brick and said "Don't bother" when I woke up this morning and thought of running.