ditto to Tom, objective is to peg the pacing on the interval so walk or slog jog to be able to do this. sometimes it is just too cold, brr outside to be walking so slog jog works best for me!! I hate being overdressed in the interval and then normally freeze if I walk!
If I didn't have the garmin, I never would have guessed that I was going that slow...with my perceived exertion, I seriously thought i was running 6 min pace. Just a little flat...can my body adjust to doing WORK soon? Please?!
Got my Wed run in. To keep my motivation high, I'm running with a track group (Rick Hellard from Ottawa - I think Coach P and Coach R met him and some of the gang at the Whiteface climb this year in Lake Placid).
Anyway, I plan on doing the track group workout instead of the normal Wednesday run workout. I can just push myself harder when I am trying to hang on to a faster group of runners.
are you entering anything in WKO for the pool runs. I am still not able to run but do some deep water running, mostly really hard short efforts. I get really wiped out so I know it has an effect on atl/ctl but I do not know how to adjust the if/TSS. Thanks, Dave
Not sure if I should be happy, but nailed the 2x1.5 last nite!! Gotta say that 1.5 seems much longer than 1!! Mind needs to be sharpened up for these, but got em done. Right on the Z4 # at 7:44/mile!!
Funny thing happened while I was on the run....saw a good buddy of mine that has had to take last year off due to work, life, etc. He was getting in some "quality" LSD miles as he gets back into it and as I was running toward him you could see in his face "wtf, why is he running so fast?". He knows about "the haus" and was amazed when he called last night that my scheduled run for the day was 45min!! Probably will be a lurker in here at some point!!
We are in Disneyland. I did all my workouts M-W except had to skip the brick part of Monday. So today I ran a nice easy 6 miler close to EP here n Anaheim. It felt great to run easy!! I am a fan. I would have run farther but I was parched due to no water bottle and no coffee pre run which is soooo against all my rules But we are in a hotel and I did not want to wake everyone to make coffee. I LOVE my coffee and am so bummed when my workout or anything happens without it!!!!
My back pain from the work incident is resolved!!! I am so grateful I know how to treat my own back. Also was thinking the first trip on Thunder Mtn railroad did another adjustment to it!! So much better now!!
Posted By Kitima Boonvisudhi on 11 Nov 2009 06:24 PM
@ Matt: Great to hear your recovering. Good on ya for taking it slow.
I did my run today---in the pool. I cut the rest intervals a bit short as the cold water really cools me down alot faster than even being outside in the cold. So I added that time to the interval---may as well "run" as fast as I can while I'm doing them without impact.
Kitima- How do you do the pool running? Do you pool run for the time you should be doing the intervals? Like whatever time you expect to run for 0.5 mile, you run that long in the pool at hard effort?
I'm still on my run /walk progression, so also running the intervals. had to rest my knee yesterday, was a bit sore, better today after ART..
Posting late due to crazy work schedule, but got my run in on Wednesday. Ran 2 x 1.5 mile at 7:18 pace on the treadmill. Those intervals took a little bit of focus... not easy! I took a couple weeks off of running in October. Hoping to see some early gains in the OS!
Just finished Sundays run today!! Yippee, Sunday is a free day!! Just wondering if any of you peeps out there download Garmin 305 data into WKO? Started doing that recently and wondering if I should be looking at the NGP from WKO or the avg pace from my Garmin? When calculating Vdot I used my average pace from the garmin, should I have used NGP instead? If I use the NGP, my zones are very different. any comments? Oh what about rTss? Any info in the haus on those metrics and how to use them?
I download Garmin data into WKO. (I also manually enter swim data). I find it useful to give me a complete picture of work done for the week. I use graphs to break out s/b/r data when I need it.
For vDot tests, I run on a fairly flat course and use my average pace from the garmin device to set zones. After each run I will correct the elevation data from the garmin in WKO so that the NGP is more accurate. I will look at the NGP after each run, but I use it mostly to mentally justify a slower average pace on a hilly course.
I tend to look at time in various zones (how much fast running am I doing), TSS for the week (how much work am I doing), running days per week (how consistent am I) and mileage for the week. I also have over a years worth of data for all three sports, so I do some comparison of this year / last year, especially the TSS/day on the PMC chart.
The weather this weekend didn't get the memo about the Saturday = Bike/Sunday = Run schedule in the EN OS. Today is cool and rainy, tomorrow is 68 and sunny. Got the run in before breakfast - the workout was challenging and my legs insist on holding a pace that is about 5-10 sec/mile under my TP pace. Will continue to work on this...
Spent the morning and half the afternoon waiting for it to warm up and stop raining [which is was supposed to do early]. Never happened so I decided to swap the days and run. About 2 minutes into the first interval I almost bagged it but decided to just ease up a bit. Then I got a cramp and almost bagged it again. I was cold so I just held it together the best I could. After suffering through the first interval the second one felt easier. I wanted to get out of the cold rain asap so I kinda just kept running when the second one was done. It did say accumulate zone 3 time so what the heck. Did not feel all that good overall but the numbers reflect some solid work. One more example of how sticking it out is the right thing to do sometimes.
Entire workout (6:36 min/mi): Duration: 40:20 Work: n/a rTSS: 68.3 (0.964) NGP: 6:41 (241.1 m/min) Distance: 6.013 mi Elevation Gain: 852 ft Elevation Loss: 971 ft Grade: -0.4 % (-119 ft) Min Max Avg Speed: 5.2 16.8 9.1 mph Pace 3:34 11:38 6:36 min/mi Altitude: 310 491 367 ft
Now...lets hope the weatherguesser people have it right for tomorrow, 60 and dry would be fantastic for this time of year!
Had another good day of training. Been crushing all the intervals lately. Hopefully not just one good week but will continue.
50 min. run with 2X1.5 miles @ TP here is how it went
15min. wu with 4X30sec. strides = 2miles in 14:45, 1st 1.5mile (6:09pace), 2nd 1.5mile (6:13pace), last mile home 6:45.
Total run: 7.2miles in 48:02 (6:50)
Nice run Trent!! I will be channeling you and Chris G for sure this morning. And all of you actually. Steve and I are heading to Mt Diablo to run trails with a group from our team. Have 7 RSVP's so far. It is a 10 mile hilly loop. Has a few road sections where I will do the intervals. The Glynn will be with us!!! He used to run my pace....NOT any more. He has bridged the gap to Steve. Just incredible!!!
Will report back later.
It is 31 degrees here. Freaking COLD for us. I know, I know....we have no idea how easy we have it here in Nor Cal.
pouring rain yesterday and I just couldn't motivate myself to get outside. Ended up with 5.3 miles on the dreadmill with 2x1.5 @ ;z4 (6:40). I ay be the only one in the Haus that feels that running indoors is harder than outside.
Had another good day of training. Been crushing all the intervals lately. Hopefully not just one good week but will continue.
50 min. run with 2X1.5 miles @ TP here is how it went
15min. wu with 4X30sec. strides = 2miles in 14:45, 1st 1.5mile (6:09pace), 2nd 1.5mile (6:13pace), last mile home 6:45.
Total run: 7.2miles in 48:02 (6:50)
Trent which brand of Jet Fuel do you and Mancona mix with your Gatorade? What was up with the last mile home? I'm usually trying to remember how to get home at that point. Did your legs just need another mile to cool down at 6:45 pace? Way to show the team how to hammer!
I do not have the advanced plan, but wanted to keep up with the big boys so I did the 2 X 1.5 this morning on rolling hills. My Z4 TP on this course is 7:20
From the Garmin:
After 15 minutes at 8:30 pace,
1.5 @ 6:51
1.5@ 6:54 with 3' in between.
then .7 miles at 6:53 for a total of 6 miles. For me, felt like an a$$ whipping, but was glad to hit the numbers.........
Warm and foggy here in the Austin, TX area this morning (low 60 degrees)
I'm with you, Trent. Really enjoyed the intervals today. Knocked both 1.5's out at threshold (6:32), and then added 1 mile in at Z3, for a total of a little over 7 miles. This weekend's workouts have really felt good.
I ran today!!! I ran today!!!!! LA LA LA LA I ran today!!!!!!
OK- it was only 10 glorious minutes in the misty morning, but it was glorious!!! I did a trainer workout this morning and cut it a little short to test out my legs on a transition run. I ran 10 minutes, began to feel the calves just sorta "talk" to me and shut it down to be safe. That's the first run in 4 weeks and it felt fabulous!!!
I ran today!!! I ran today!!!!! LA LA LA LA I ran today!!!!!!
OK- it was only 10 glorious minutes in the misty morning, but it was glorious!!! I did a trainer workout this morning and cut it a little short to test out my legs on a transition run. I ran 10 minutes, began to feel the calves just sorta "talk" to me and shut it down to be safe. That's the first run in 4 weeks and it felt fabulous!!!
Spent the morning and half the afternoon waiting for it to warm up and stop raining [which is was supposed to do early]. Never happened so I decided to swap the days and run. About 2 minutes into the first interval I almost bagged it but decided to just ease up a bit. Then I got a cramp and almost bagged it again. I was cold so I just held it together the best I could. After suffering through the first interval the second one felt easier. I wanted to get out of the cold rain asap so I kinda just kept running when the second one was done. It did say accumulate zone 3 time so what the heck. Did not feel all that good overall but the numbers reflect some solid work. One more example of how sticking it out is the right thing to do sometimes.
Entire workout (6:36 min/mi):
Duration: 40:20
Work: n/a
rTSS: 68.3 (0.964)
NGP: 6:41 (241.1 m/min)
Distance: 6.013 mi
Elevation Gain: 852 ft
Elevation Loss: 971 ft
Grade: -0.4 % (-119 ft)
Min Max Avg
Speed: 5.2 16.8 9.1 mph
Pace 3:34 11:38 6:36 min/mi
Altitude: 310 491 367 ft
Now...lets hope the weatherguesser people have it right for tomorrow, 60 and dry would be fantastic for this time of year!
Spent the morning and half the afternoon waiting for it to warm up and stop raining [which is was supposed to do early]. Never happened so I decided to swap the days and run. About 2 minutes into the first interval I almost bagged it but decided to just ease up a bit. Then I got a cramp and almost bagged it again. I was cold so I just held it together the best I could. After suffering through the first interval the second one felt easier. I wanted to get out of the cold rain asap so I kinda just kept running when the second one was done. It did say accumulate zone 3 time so what the heck. Did not feel all that good overall but the numbers reflect some solid work. One more example of how sticking it out is the right thing to do sometimes.
Entire workout (6:36 min/mi):
Duration: 40:20
Work: n/a
rTSS: 68.3 (0.964)
NGP: 6:41 (241.1 m/min)
Distance: 6.013 mi
Elevation Gain: 852 ft
Elevation Loss: 971 ft
Grade: -0.4 % (-119 ft)
Min Max Avg
Speed: 5.2 16.8 9.1 mph
Pace 3:34 11:38 6:36 min/mi
Altitude: 310 491 367 ft
Now...lets hope the weatherguesser people have it right for tomorrow, 60 and dry would be fantastic for this time of year!
Nice! I know this is not a competition, but you guys are motivating me and raising that bar for all of us. Definitely amazing to see the level of performance and work ethic from the veterans on the team. Thanks.
Comments
Score, last night's run:
Katy: 0
2x1.5: 1
1-10:09
2-10:25
If I didn't have the garmin, I never would have guessed that I was going that slow...with my perceived exertion, I seriously thought i was running 6 min pace. Just a little flat...can my body adjust to doing WORK soon? Please?!
Anyway, I plan on doing the track group workout instead of the normal Wednesday run workout. I can just push myself harder when I am trying to hang on to a faster group of runners.
My TP is 7:44. After a warmup, we did:
8" @ 7:15 (1")
4'"@ 7:00 (1")
2" @ 6:45
then a 2" rest and
8" @ 7:05 (1")
4" @ 6:50 (1")
2" @ 6:35
That definitely hurt.
Mike.
are you entering anything in WKO for the pool runs. I am still not able to run but do some deep water running, mostly really hard short efforts. I get really wiped out so I know it has an effect on atl/ctl but I do not know how to adjust the if/TSS. Thanks, Dave
WooooooooHooooooooooooooooooo!!!
Not sure if I should be happy, but nailed the 2x1.5 last nite!!
Gotta say that 1.5 seems much longer than 1!! Mind needs to be sharpened up for these, but got em done. Right on the Z4 # at 7:44/mile!!
Funny thing happened while I was on the run....saw a good buddy of mine that has had to take last year off due to work, life, etc. He was getting in some "quality" LSD miles as he gets back into it and as I was running toward him you could see in his face "wtf, why is he running so fast?". He knows about "the haus" and was amazed when he called last night that my scheduled run for the day was 45min!!
Probably will be a lurker in here at some point!!
Good job on your workouts!
We are in Disneyland. I did all my workouts M-W except had to skip the brick part of Monday. So today I ran a nice easy 6 miler close to EP here n Anaheim. It felt great to run easy!! I am a fan. I would have run farther but I was parched due to no water bottle and no coffee pre run which is soooo against all my rules But we are in a hotel and I did not want to wake everyone to make coffee. I LOVE my coffee and am so bummed when my workout or anything happens without it!!!!
My back pain from the work incident is resolved!!! I am so grateful I know how to treat my own back. Also was thinking the first trip on Thunder Mtn railroad did another adjustment to it!! So much better now!!
Talk soon,
Carrie
Kitima- How do you do the pool running? Do you pool run for the time you should be doing the intervals? Like whatever time you expect to run for 0.5 mile, you run that long in the pool at hard effort?
I'm still on my run /walk progression, so also running the intervals. had to rest my knee yesterday, was a bit sore, better today after ART..
Thanks Tom. I knew I had just missed something.
Now i jsut have to learn how to use it!....
Got my run in today, doing the intermediate. Loving the 40 degree weather...perfect for running. My VFF KSO Treks are working great too.
TP is 7:44 for moi...nailed it on the 3x0.5mi and the 1x1mi. Like someone else said, TP is feeling kind of easy...
Posting late due to crazy work schedule, but got my run in on Wednesday. Ran 2 x 1.5 mile at 7:18 pace on the treadmill. Those intervals took a little bit of focus... not easy! I took a couple weeks off of running in October. Hoping to see some early gains in the OS!
You will love it! Once you learn how to use it that is
Plenty of people have them here. I think it is my top "toy", a really fantastic piece of kit. Any questions, just post away!
Kathy,
I download Garmin data into WKO. (I also manually enter swim data). I find it useful to give me a complete picture of work done for the week. I use graphs to break out s/b/r data when I need it.
For vDot tests, I run on a fairly flat course and use my average pace from the garmin device to set zones. After each run I will correct the elevation data from the garmin in WKO so that the NGP is more accurate. I will look at the NGP after each run, but I use it mostly to mentally justify a slower average pace on a hilly course.
I tend to look at time in various zones (how much fast running am I doing), TSS for the week (how much work am I doing), running days per week (how consistent am I) and mileage for the week. I also have over a years worth of data for all three sports, so I do some comparison of this year / last year, especially the TSS/day on the PMC chart.
tom
Ok Tom, thanks for input. Your techiness is way ahead of my learning curve, but just so I am making some sense out of the data, Im good with that
The weather this weekend didn't get the memo about the Saturday = Bike/Sunday = Run schedule in the EN OS. Today is cool and rainy, tomorrow is 68 and sunny. Got the run in before breakfast - the workout was challenging and my legs insist on holding a pace that is about 5-10 sec/mile under my TP pace. Will continue to work on this...
Entire workout (6:36 min/mi):
Duration: 40:20
Work: n/a
rTSS: 68.3 (0.964)
NGP: 6:41 (241.1 m/min)
Distance: 6.013 mi
Elevation Gain: 852 ft
Elevation Loss: 971 ft
Grade: -0.4 % (-119 ft)
Min Max Avg
Speed: 5.2 16.8 9.1 mph
Pace 3:34 11:38 6:36 min/mi
Altitude: 310 491 367 ft
Now...lets hope the weatherguesser people have it right for tomorrow, 60 and dry would be fantastic for this time of year!
Had another good day of training. Been crushing all the intervals lately. Hopefully not just one good week but will continue.
50 min. run with 2X1.5 miles @ TP here is how it went
15min. wu with 4X30sec. strides = 2miles in 14:45, 1st 1.5mile (6:09pace), 2nd 1.5mile (6:13pace), last mile home 6:45.
Total run: 7.2miles in 48:02 (6:50)
Nice run Trent!! I will be channeling you and Chris G for sure this morning. And all of you actually. Steve and I are heading to Mt Diablo to run trails with a group from our team. Have 7 RSVP's so far. It is a 10 mile hilly loop. Has a few road sections where I will do the intervals. The Glynn will be with us!!! He used to run my pace....NOT any more. He has bridged the gap to Steve. Just incredible!!!
Will report back later.
It is 31 degrees here. Freaking COLD for us. I know, I know....we have no idea how easy we have it here in Nor Cal.
Carrie
pouring rain yesterday and I just couldn't motivate myself to get outside. Ended up with 5.3 miles on the dreadmill with 2x1.5 @ ;z4 (6:40). I ay be the only one in the Haus that feels that running indoors is harder than outside.
Nope! i believe that is the most accurate name i have heard!
I agree that running inside is harder. Thank goodness for texas I am pretty much always able to run outside with a few layers!!
Got it done this morning.
I do not have the advanced plan, but wanted to keep up with the big boys so I did the 2 X 1.5 this morning on rolling hills. My Z4 TP on this course is 7:20
From the Garmin:
After 15 minutes at 8:30 pace,
1.5 @ 6:51
1.5@ 6:54 with 3' in between.
then .7 miles at 6:53 for a total of 6 miles. For me, felt like an a$$ whipping, but was glad to hit the numbers.........
Warm and foggy here in the Austin, TX area this morning (low 60 degrees)
I'm with you, Trent. Really enjoyed the intervals today. Knocked both 1.5's out at threshold (6:32), and then added 1 mile in at Z3, for a total of a little over 7 miles. This weekend's workouts have really felt good.
Mike
I ran today!!! I ran today!!!!! LA LA LA LA I ran today!!!!!!
OK- it was only 10 glorious minutes in the misty morning, but it was glorious!!! I did a trainer workout this morning and cut it a little short to test out my legs on a transition run. I ran 10 minutes, began to feel the calves just sorta "talk" to me and shut it down to be safe. That's the first run in 4 weeks and it felt fabulous!!!
I'll be on cloud 9 for the rest of the day!!!!
Nemo, congrats! Keep moving forward!
Nice! I know this is not a competition, but you guys are motivating me and raising that bar for all of us. Definitely amazing to see the level of performance and work ethic from the veterans on the team. Thanks.