Week 11 Run Thread
Hope everyone is having a good start to the week. I had to move Wed work to today. This time, hit the indoor track and cranked out the sets. Felt pretty good. I think my legs are finally starting to adjust to all the training again.
4 X 200: 45s, 45s, 46s, 46s
2X 400: 1:40, 1:42
2X 200: 46s, 50s
Topped off with 2 mile cool down. All together, 4.8 miles in 45:00. Best of luck everyone.
GV
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Comments
I screwed up last week and did tthe Wed. run for week 11 by accident instead of week 10. I thought RnP were crazy for going straight from 1600m at z5 to 4000m until I realized my mistake. So this Wed. will just be a repeat of last Wed.
Felt great today. Yesterdays rest must have done me GOOD:-) plus the group of peeps I run with are crazy fast, super nice and very motivating to run BEHIND!
4 x 200@ :43 ( 200rec)
2x 800 @ 3:02, 3:01 ( yowza!!!)(400rec)
4 x 200 @ :42
2 x 400 @ 1:27( sheesh, my legs were moving today!!)
2 mile w-up and 1 plus mile cool down for 8 total miles.
I hope this is a sign for good things to come. My running is feeling great lately and I feel extremely grateful to say the least!
XOCarrie
Carrie, those are smokin' numbers! Way to crush it!
Keep it up and I will be working to catch up with you this year instead of Steve! Nice Job...I'm already looking forward to watching IMSG.
Dang, Mrs. Chavez! That is crazy fast! so very cool to watch you just get faster and faster. IMSG better watch out!
See.. This team is so awesome and encouraging, thanks so much!
Big XO
CC
Carrie, with the way you've been holding those intervals, it's time to set your sights under 19, no question. You're going to smoke that test.
Carrie,
I predict a 19:10 on your next test. It'll be just close enough to make push you toward breaking 19' for the next one.
Nice work.
Dave
@ ; Dave, Carrie, Chris G and Coach P - I am looking at these numbers and saying OMG, what the hell are these guys eating? ...EN mojo for breakfast every morning?
The only way I could ever possibly conceive hitting those wattage levels or seeing those types of gains CC involves something along the lines of a match and jet fuel.
Seriously guys, I am always going after an ever higher bar with you people in the Haus.
Thanks.
SS
@Carrie ... I agree with the rest you should set the 19 minute goal in your sights. You are truely smoking it. Is Steve starting to get a little scared yet?
@Carrie....seriously what are you on?! Ive been wearing three testosterone patches and the only results Ive seen are that Im singing Bass and Ive been finding doors strangely attractive lately!
Shaughn, don't sell yourself short. My vdot was very similar to yours a year ago. We can always improve.
Mike
@ Carrie - agree that you should set your sights on 19 minutes, we won't worry about Steve's ego, he will not be remotely scared by that
@Shaughn - Mike is right, give it a couple of years. No one on that list started out strong or fast.
When I grow up I want to be as fast as Carrie!
As far as am I scaring Steve...that would be a NO. He was on FIRE today( running 2:40 for his 800's, yikes). If I go 19:30 I will predict he'll go 16:30. We are almost always 1:00 per mile apart when we race. He flew by my group today in a flash. Beauty in motion:-)
CC
@CC
I am channeling CC right now so when I wake up to hit this workout I will be smoking! One huge plus is putting on shorts to run instead of tights, jacket, yaktrak, etc, etc! Have to say the weather in SoCal is growing on me. Doing the PowerHace and rode the trainer outside today!!
Felt pretty decent considering the Power Clinic Test yesterday but just didn't feel like it today so also channeled CC and her smoking it. Keep it up doing the Run's on Tues. so we can hear the good vibe from ya
Mine went like this: 2 X400 as; 1:21, 1:26, 2X800 as; 2:42, 2:49, 2X400 as; 1:25, 1:26, 4X200 as: all around :43
2mile wu and mile cool down with total 7.45 miles in 50:38 (6:47)
I ran for 45 minutes today and through in 4 x 400 at IP to get the legs going again. The intervals themselves were not to hard, but I definitely did not recover as quickly as I used to. Need a little bit longer to get the run fitness back before I can go all out again.
Up early and done.
Intervals went well with a reset Vdot (up 2) without any damage from PC testing yesterday. Looking forward to our local Frostbite 5 miler this Saturday- to replace the Sunday Run. Hopefully PR it.
John
Once again, I'm really loving running right now. Got on the treadmill, and held IP (5:55) for 4x200, 2x800, 4x200, 2x400. Did a mile of Z1 cool down at the end, and felt like I could have just kept going and going. I'm going by time on the intervals, so I don't really have times for each, but I'm feeling very strong during all of them.
Mike
Hey Mike,
What's most encouraging about your run workouts is that you received some pretty devastaing news about your hip over the summer, right? What was it and how did you rehab to the point where you're running as well as you are?
Dave
Looks like lots of solid work being done. I did a quick 30 mins on the TM this morning to shake the rust off with a couple of 1/4 miles at IP just to see what it felt like. Meeting Kevin at the track after work today [he assures me that they shovel it] for my first real track workout in well ever I think. Should be interesting.
Dave,
Thanks! You're right, I used to have terrible pain in my left hip, which was totally unpredictable, and would occasionally leave me out of commission for a few days at a time. I learned this summer that my left hip has two major problems: a partially torn labrum, and arthritis. Apparently, if I had either one of those conditions alone, I'd be a candidate for some cool minimally-invasive surgical techniques, and have the potential for being "fixed". However, because of this combo, the likelihood of any surgery working (and not degenerating in a short time) isn't very good.
So, I was put on a strengthening program, mostly core, to build to plyo as able. I went to many weeks of PT (where they constantly laugh at me as to how inflexible I am), did all sorts of weird stuff that made me feel very awkward. For example, put your feet on a stability ball, hands in push-up position, and use one hand to move a stack of small cones, one at a time, from one place to another, without falling over. All focused on strengthening the core (from hips to shoulders). During PT, I had a huge revelation as to the role of different running shoes in my pain, as I left one PT session on a Friday afternoon (done in a different pair of shoes than usual), and was in agony for an entire weekend. A little bit of follow-up testing, and it became clear to me that certain shoes (typically with a built up heel and moderate stability) somehow put my leg in exactly the wrong position. Since learning that, I've managed to avoid any of those debilitating days (knock on wood). Though I do still have some general achyness there, I haven't taken Ibuprofen for hip discomfort in months.
So the really cool thing was the effect that all of that core training had on my running! All of a sudden, running felt great, and I never had to take a whole bunch of days off being hurt. Since finishing up with the PT, I've tried hard to stick with a ~5 min warm up of motion prep from Core Performance (thanks, Geoff P for steering me right!) and core routines at least 2x a week (holidays tripped me up a bit, getting back on the horse). The biggest thing for me is the post-run stretching. If I stretch my hip flexors, quads, and hamstrings after every ride and run, I seem to have no problem going again the next day. When I'm trying to finish up quick and neglect that, I notice it.
My last 5k was unreal, as I was hoping to go right around 6:00/mi, and held that through about 1.75 mi when I realised that I was going too easy (that's never happened before during a 5k). I kept kicking it up, and up, and up, and by the last .25mi, I was going under 5:30 pace, thinking "damn, I should have gone faster." It's been an incredible journey.
Just thinking back through it has been cool. Thanks for asking, Dave!
Mike
I'm feeling achy and complainy. I need to be careful with this high-intensity work as it seems to stress my patellar tendons. I finished the run with a headache that Tylenol has not helped so I hope I'm not getting sick. And my feet are killing me - not the foot structure, but the skin - the tips of my toes are really tender and the outsides of the balls of my feet feel raw. I think I need to carve out some time today to try to add up my mileage from the past few months to see if it's time to get new shoes.
Now this is what I'm talking about friends. Consider both Matt and Michael's injuries along with the fact that those obstacles where not allowed to prevent these two from moving forward and still leading this team with some of the highest VDOTS on the board! ....its a choice you can make! I think you guys are my heros! SS