I'm hoping to snap out of my morning fog. I joined a masters program and my test workout was yesterday. I didn't know the pool was set up for Long Course Meters which was a bit of a suprise....We did a 15' time trial with 7 people in the lane just like the old swim days. My goal was to lap everyone which I did but I'm paying the price today. My arms are still mush....
I have my stuff for a lunch treadmill session I'll at least start...the new gym is in my building so I have no excuse to at least give it a go.....
Meeting up with fellow NoVa Sleeper Cell member Keith Buell for a track workout tonight after work. He accidentally did this week's run workout last week so I'm hoping he'll pace me through this one.
And we can all start hating him now because he's just about to leave for a vay-kay in Puerto Rico!
After two days off in a row, it took a little bit longer to shake out the cobwebs. Warmed up for a solid 15'. Found the last turbo boost (such as it is ) to git 'er done in the 2nd 800. 10K total. All right at Z5 cuz I was on the treadmill so I know for sure!
Meeting up with fellow NoVa Sleeper Cell member Keith Buell for a track workout tonight after work. He accidentally did this week's run workout last week so I'm hoping he'll pace me through this one.
And we can all start hating him now because he's just about to leave for a vay-kay in Puerto Rico!
-Chris
Don't hate me for that--my wife's the one who insists on a warm-weather winter break. Give me a ski trip over the beach any day.
My IP (Intensity Pace Z5) based on the last 5K test is currently 6:25. Using that I needed to hit:
For 200s :48 secs, 400s 1:36 and 800s 3:12 or better. Below is what happened today after a 2 mile warm up (I slowed these down a bit from last Wednesday….)
4 X 200 - :46, :46, :44, :45
2 X 800 – 3:08, 3:06
4 X 200 - :43, :44, :43, :42
2 X 400 – 1:33, 1:33
Hit all the targets and had a .5 mile cool down. Between each interval I went the same distance for recovery.
Forerunner305 [Run]:
Duration: 59:56
rTSS: 82.2 (0.862)
NGP: 7:29 (215.1 m/min)
Distance: 7.499 mi
Felt tired going into this from yesterday’s brick but it all worked out fortunately.
Way to hit the numbers Shaughn! That is a solid, consistent workout. The kind that pays dividends. Nice work!
@Mike -- Thanks for sharing your hip injury story. I've been battling almost the exact same issue with pain in my left hip for the past year. I haven't had an MRI but I'm guessing it's very similar to your labrum/arthritis situation. Doc says at this point in my life it's iffy whether any kind of surgery would pay dividends. Went to PT for a few months and did a lot of stretchng and plyo exercises and that helped a lot but the pain is still there as sort of underlying white noise. Like you I try to do my hip/quad stretches and exercises after every bike and run. If I don't it's always very tweaky the next day. Ironically, I rarely feel it when I'm actually running, riding or swimming. It's always after training that I feel it. It'll really twinge if I change my leg position suddenly while I'm sleeping or rotate my leg in a non-normal fashion during the day. Right now I'm "living with it" and hoping it'll eventually go away. Realistically, I realize it may be something I have to manage for a long time as I continue with triathlon. Hope yours continues to improve/progress!
NoVa cell, have a good one on the track. Very nice out there. I just finished mine. Had nuttin, (hate running late afternoon) but still nice to be outside in milder temps.
Good job everyone on your intervals! Running fast rules!! Makes you feel young again!
I am tired today from yesterday's track / bike and today's killer swim session. My body is not too sore, I just need a nap. My work is so physical as PT in a trauma hospital. Just finished 2 back to back tough cases. The last lady, my height, 5'3" except she weighs 280 pounds and I am 115#. I lifted her from sidelying to sit and nearly ripped my arms out of the socket. Good Lord people are huge and weak and take such poor care of their health.
Makes me feel so grateful to be healthy, lean and fit!!
Just got it done, on the mill....all intervals at 6 min pace....the 800's were fun. Went into this one not knowing whether I'd do it or not, just decided to start the wu and go from there. I did a full 20' wu and felt better and better, so I went on with it. Finished strong and feel great.
Awesome job everyone! I agree with Dave dreadmill intervals are great instead of an icey track. Stomped em all out at 6:00. Keep up the good work everyone.
Did my first ever real track workout. Did an easy 30 mins on the mill this morning just so that I would not be manic if my day got away from me and I could not get out of the office. Day went well.
Met Kevin over at SUNY Albany after work. The info we had was that the track was clear. Met up with a fast runner type from the tri club. Did a 24 min warmup, bout 3 miles around the campus. When we got to the track it looked very white. Guess the snow drifts had blown across last night. OK. Up close really only the first couple turns were covered. If you went really wide, outside lane on them you could keep the pace OK. Made it a little long and a tad scary to run fast. The 200's were no problem as the other end was clear. Was aiming for a tad faster than 6:00 pace. The 200's were 36, 39, 39,39. Found it surprisingly easy to run at an even pace. The 800's were harder as we had to run around the snowy end. Not too bad. 2:47 and 2:50. Kevin wanted to "get it over with" so he suggested we do the 400 with only 200 easy in between. Seemed like a decent idea until after the second one. The 400's were hard but not too bad. 1:22, 1:23,1:24,1:22.
Took 8 minutes to run back to the car. Even with my hat back on [we needed to use our hats to mark the 200 and 400 marks as you could not see the lines in the snow :-)] got cold really fast. By the time I got to my car my hands were numb. Weird.
Anyhow, kinda fun and can see the benefit for sure. Will be much better when the track is not covered with snow.
I got the intervals done on the dreadmill. It was better than I expected, the second 800 got my attention! I am getting more comfortable running at speed. Carrie, I agree , running fast makes you feel young again!
One nice thing about Salt Lake City is the 460 meter 4 lane rubberized indoor track that wraps around the Olympic skating oval, kept a a pleasant 60 degrees. Today they had the press inverviews with the US Olympic speed skating squad, so the if you see a goofy guy in a white shirt doing intervals in the background, that would be me.
Felt absolutely solid;
4X200 in :42ish
2X800 in 1:45ish
4X 200 in :43ish
2X400 in :85ish
Also found out last week that I will be a first time dad in September!!! Already shopping for the cool jogging stroller....
No track or dreadmill for me. Knocked it out at 5:00 a.m. on the semi-snowy trail around the lake. A bit slippery, but forged ahead. Mine looked something like this:
4x200 @ ~:50' 2x800 @ ~3:20' (dang those are hard!) 4x200 @ ~:50' 2x400 @ ~1:40
Stayed pretty consistent except where the footing was better I was a bit faster. My hip started hurting, though so I think the slipping around is exacting a toll. Had to skip skiing tonight...maybe tomorrow. Feeling pretty good about gutting it out despite the slippery conditions. I had my OS lowpoint last year trying to do an FT test on a similarly snowy day, and had flashbacks this morning. Got it done though!
Everyone ready for another round of 30/30s tomorrow? T minus 7 hours for me...'night!
Great job everyone! I think doing all these speedy intervals are getting everyone all amped up and frisky (but not in a Marion and Howard Cunningham from "Happy Days" kind of way).
I had the pleasure of meeting up with fellow NoVa Sleeper Cell member Keith Buell at the local high school track last night after work and we knocked out a solid workout. We pretty much ran side-by-side the whole way. I hit all my intervals almost dead-on my Z5 pace of 6:10-6:12. Those 800s were "fun" but it was those sneaky 400s at the end that gave the workout a little extra something. Although, I'm still not sure why I was breathing so hard at the end of the intervals and Keith sounded like he just rolled out of bed.
Have fun on the warm beaches of Puerto Rico, Keith!
I made Chris run in lane 3 while I cruised in lane 1--so he ran 1.5% farther than I did in the same time. It's not a bad way to do a track workout with someone if your paces are reasonably close.
I'm already mentally in Puerto Rico despite this two-hour conference call that is dragging on all morning.
Wow. Wednesday's workout was tough. I was running in dark along San Vincente and kept having to push light button on the 305. Thought it was broken on the 2nd 800 because it seemed like the meters were not going UP! Felt like Forest Gump...Just keep running...........
Anyway, got it done and felt good about it. Downside was that I did the run at 5:30pm so the 5am wake up for Thu bike work is gonna SUCK!!
I was very disappointed with my Wednesday workout, I was on the mill and kept cramping up every 300m or so. I was able to gut out about half the workout before I called it quits. I know my diet sucked big time yesterday (prior to the workout) and will attribute the lousy run to it. Hopefully the bike will feel better today.
Went ahead and put in the weekend run today. Back on the indoor track for this one; still way too much snow and ice here in Montana for venturing out. Had 2X1 mile at zone 4, both at 7:30 pace. Rest of the time was zone 1. Total of 8 miles in 1:14. Sore as ever, but nothing a good martini and some swank compression socks cant handle.
did the wednesday intervals last night on the treadmill as it's just safer. intervals continue to be pretty easy. unfortunately i closed the local YMCA, so I could extend the run any length of time.
The 2 X 2 miler's kicked my butt this morning. I think all the build up in the legs from the Power Clinic this week has the legs in another category. It was one of those runs where the body was screaming at me "WTF are you doing to me slow down" and I had to tell it to just "Shut up and do the WORK".
Total run was 1:14:47 for 10.8 miles and the 2X2's were 6:09pace for 1st and 6:16 on the 2nd.
Legs felt this one by the end too I think cause the time went up out there and the first over 10 miler I've did in a good while.
I was in the same boat this morning Trent - after the first 2 miler I spent the recovery wondering how I was going to make it through the second interval. In the end I remembered an interview where a runner (might have been Haile Gebrselassie) says to himself during his runs "Fast, Strong, Champion". The point of the interview is that when his races get tough he channels the energy he has got from his training by chanting those words and he stays strong when he feels like stopping. Not sure it made me any faster or stronger but thinking about it took my mind off the sufferring and before I knew it the second interval was done! An even 10 miles in 1:15 with the 2 milers done at 6:44 pace.
Ditto Chris and Trent. The first two mile segment felt better than I expected - I was mostly just impatient towards the end. The second two miles hurt from the get-go - the minute I cranked the treadmill up to 7.5 I felt the fatigue in my legs and thought "Oh s*&^!". Mental six-pack mental six-pack mental six-pack....
Good job Trent, Chris and Suzanne! Way to get it done!
I had my best run so far this whole season. You know the expression of riding like there is "no chain". Well translate that into running and that is how I felt. Light and frisky. Ready to pounce/pick up the pace the entire run.
We met our friend for a 14 miler. There were 19 of us. Different people helped me do my intervals. They went:1x2miles @ 7:08 pace, then easy mile, 1x1.5 miles @ 7:12 pace, ran maybe 4 more miles at 8:10's and then did another 1x2miles @7:15 pace!!!! I threw in the last set because I felt great!
14 miles in 1:47, 7:44 avg pace!!!! This is a huge milestone for me. Last years injury knocked me for a loop. It has been a long road back to find my old turnover. I think today shows the dilligent work is paying off!
I am smiling and grateful! I know you all can appreciate this report. Thanks!
I'm living vicariously through you today, as I've decided to take today and Monday off, and see if I can get my legs right for Tuesday's workout. I've been feeling the fatigue build up in them, and am trying really hard to be proactive and not do something dumb.
I never imagined how hard it would be to let go of this workout. I've already thought several times today "maybe I should just squeeze in a little bit of time running, I don't feel that bad!" Have to keep reminding myself that skipping one workout in January for a good reason will have a much more positive impact on the future than anything I can accomplish during that workout. Sometimes I hate being a type-A!
Nice Job Everyone... and Carrie you seem to be getting faster by the day.
I actually got a run workout in today as well...
The great news - 8 miles in just over 55 minutes... PAIN FREE during the run. Afterwards my foot and ankle were a little stiff and uncomfortable, but no actual pain. Tomorrow is a rest day and I am going to make sure to strech really good throughout today and tomorrow and make sure it doesn't turn into anything before running.
The not as great news - Still slow .... I tried for 2 x 1mi at TP and I couldn't hit my taget pace. I was very close to my HMP, but I was about 15 seconds off what I was consistantly hitting TP intervals at 5 weeks ago.
The bad news - my form went to shit quickly... Turnover was slow, breathing patterns were off and I sounded like an elephant stomping his feet. I know I put a few pounds on but I sounded like I was twice my size.
Looks like I need to focus on some strides and getting my form back ... but I'm thrilled to be running decent again after not being able to walk a month ago.
Watching everyone get faster is really encouraging me to get back out and push it, but I'm going to continue to easy into things and I'm go back a few weeks in the run plan instead of just trying to jump back into things.
Comments
good run this a.m. for me. 6 miles total in 51 minutes.
4x200 @ 6:58 pace
2x800 @ ;6:58 + 6:53
4x200 @ 6:48
2x400 @ 6:48 + 6:44
I'm hoping to snap out of my morning fog. I joined a masters program and my test workout was yesterday. I didn't know the pool was set up for Long Course Meters which was a bit of a suprise....We did a 15' time trial with 7 people in the lane just like the old swim days. My goal was to lap everyone which I did but I'm paying the price today. My arms are still mush....
I have my stuff for a lunch treadmill session I'll at least start...the new gym is in my building so I have no excuse to at least give it a go.....
Meeting up with fellow NoVa Sleeper Cell member Keith Buell for a track workout tonight after work. He accidentally did this week's run workout last week so I'm hoping he'll pace me through this one.
And we can all start hating him now because he's just about to leave for a vay-kay in Puerto Rico!
-Chris
After two days off in a row, it took a little bit longer to shake out the cobwebs. Warmed up for a solid 15'. Found the last turbo boost (such as it is
) to git 'er done in the 2nd 800. 10K total. All right at Z5 cuz I was on the treadmill so I know for sure! 
Don't hate me for that--my wife's the one who insists on a warm-weather winter break. Give me a ski trip over the beach any day.
Had to modify a bit, a little time related but the mojo tank was running on empty.....
10 X 200 and 1 X 400....all at 10.0 on the hamster wheel.
4 miles total....
Duration: 59:56
rTSS: 82.2 (0.862)
NGP: 7:29 (215.1 m/min)
Way to hit the numbers Shaughn! That is a solid, consistent workout. The kind that pays dividends. Nice work!
@Mike -- Thanks for sharing your hip injury story. I've been battling almost the exact same issue with pain in my left hip for the past year. I haven't had an MRI but I'm guessing it's very similar to your labrum/arthritis situation. Doc says at this point in my life it's iffy whether any kind of surgery would pay dividends. Went to PT for a few months and did a lot of stretchng and plyo exercises and that helped a lot but the pain is still there as sort of underlying white noise. Like you I try to do my hip/quad stretches and exercises after every bike and run. If I don't it's always very tweaky the next day. Ironically, I rarely feel it when I'm actually running, riding or swimming. It's always after training that I feel it. It'll really twinge if I change my leg position suddenly while I'm sleeping or rotate my leg in a non-normal fashion during the day
. Right now I'm "living with it" and hoping it'll eventually go away. Realistically, I realize it may be something I have to manage for a long time as I continue with triathlon. Hope yours continues to improve/progress!
-Chris
I am tired today from yesterday's track / bike and today's killer swim session. My body is not too sore, I just need a nap. My work is so physical as PT in a trauma hospital. Just finished 2 back to back tough cases. The last lady, my height, 5'3" except she weighs 280 pounds and I am 115#. I lifted her from sidelying to sit and nearly ripped my arms out of the socket. Good Lord people are huge and weak and take such poor care of their health.
Makes me feel so grateful to be healthy, lean and fit!!
CC
Went into this one not knowing whether I'd do it or not, just decided to start the wu and go from there. I did a full 20' wu and felt better and better, so I went on with it. Finished strong and feel great.
The dreadmill is much better than trying to do intervals while fighting snowbanks, ice, cold temps and cars.
All done at 6:11, for 6 miles totals.
Good night.
Dave
Eric "Rupe"
Did my first ever real track workout. Did an easy 30 mins on the mill this morning just so that I would not be manic if my day got away from me and I could not get out of the office. Day went well.
Met Kevin over at SUNY Albany after work. The info we had was that the track was clear. Met up with a fast runner type from the tri club. Did a 24 min warmup, bout 3 miles around the campus. When we got to the track it looked very white. Guess the snow drifts had blown across last night. OK. Up close really only the first couple turns were covered. If you went really wide, outside lane on them you could keep the pace OK. Made it a little long and a tad scary to run fast. The 200's were no problem as the other end was clear. Was aiming for a tad faster than 6:00 pace. The 200's were 36, 39, 39,39. Found it surprisingly easy to run at an even pace. The 800's were harder as we had to run around the snowy end. Not too bad. 2:47 and 2:50. Kevin wanted to "get it over with" so he suggested we do the 400 with only 200 easy in between. Seemed like a decent idea until after the second one. The 400's were hard but not too bad. 1:22, 1:23,1:24,1:22.
Took 8 minutes to run back to the car. Even with my hat back on [we needed to use our hats to mark the 200 and 400 marks as you could not see the lines in the snow :-)] got cold really fast. By the time I got to my car my hands were numb. Weird.
Anyhow, kinda fun and can see the benefit for sure. Will be much better when the track is not covered with snow.
I got the intervals done on the dreadmill. It was better than I expected, the second 800 got my attention! I am getting more comfortable running at speed.
Carrie, I agree , running fast makes you feel young again!
Matt
Some great numbers out there on the run
For my I had a 5X1/2 mile on the treadmill 5:17 for each except the last one at 5:14.
Another good workout for me on the run.
Gordon
One nice thing about Salt Lake City is the 460 meter 4 lane rubberized indoor track that wraps around the Olympic skating oval, kept a a pleasant 60 degrees. Today they had the press inverviews with the US Olympic speed skating squad, so the if you see a goofy guy in a white shirt doing intervals in the background, that would be me.
Felt absolutely solid;
4X200 in :42ish
2X800 in 1:45ish
4X 200 in :43ish
2X400 in :85ish
Also found out last week that I will be a first time dad in September!!! Already shopping for the cool jogging stroller....
4x200 @ ~:50'
2x800 @ ~3:20' (dang those are hard!)
4x200 @ ~:50'
2x400 @ ~1:40
Stayed pretty consistent except where the footing was better I was a bit faster. My hip started hurting, though so I think the slipping around is exacting a toll. Had to skip skiing tonight...maybe tomorrow. Feeling pretty good about gutting it out despite the slippery conditions. I had my OS lowpoint last year trying to do an FT test on a similarly snowy day, and had flashbacks this morning. Got it done though!
Everyone ready for another round of 30/30s tomorrow? T minus 7 hours for me...'night!
Great job everyone! I think doing all these speedy intervals are getting everyone all amped up and frisky (but not in a Marion and Howard Cunningham from "Happy Days" kind of way).
I had the pleasure of meeting up with fellow NoVa Sleeper Cell member Keith Buell at the local high school track last night after work and we knocked out a solid workout. We pretty much ran side-by-side the whole way. I hit all my intervals almost dead-on my Z5 pace of 6:10-6:12. Those 800s were "fun" but it was those sneaky 400s at the end that gave the workout a little extra something. Although, I'm still not sure why I was breathing so hard at the end of the intervals and Keith sounded like he just rolled out of bed.
Have fun on the warm beaches of Puerto Rico, Keith!
I'm already mentally in Puerto Rico despite this two-hour conference call that is dragging on all morning.
Wow. Wednesday's workout was tough. I was running in dark along San Vincente and kept having to push light button on the 305. Thought it was broken on the 2nd 800 because it seemed like the meters were not going UP! Felt like Forest Gump...Just keep running...........
Anyway, got it done and felt good about it. Downside was that I did the run at 5:30pm so the 5am wake up for Thu bike work is gonna SUCK!!
Went ahead and put in the weekend run today. Back on the indoor track for this one; still way too much snow and ice here in Montana for venturing out. Had 2X1 mile at zone 4, both at 7:30 pace. Rest of the time was zone 1. Total of 8 miles in 1:14. Sore as ever, but nothing a good martini and some swank compression socks cant handle.
GV
The 2 X 2 miler's kicked my butt this morning. I think all the build up in the legs from the Power Clinic this week has the legs in another category. It was one of those runs where the body was screaming at me "WTF are you doing to me slow down" and I had to tell it to just "Shut up and do the WORK".
Total run was 1:14:47 for 10.8 miles and the 2X2's were 6:09pace for 1st and 6:16 on the 2nd.
Legs felt this one by the end too I think cause the time went up out there and the first over 10 miler I've did in a good while.
I was in the same boat this morning Trent - after the first 2 miler I spent the recovery wondering how I was going to make it through the second interval. In the end I remembered an interview where a runner (might have been Haile Gebrselassie) says to himself during his runs "Fast, Strong, Champion". The point of the interview is that when his races get tough he channels the energy he has got from his training by chanting those words and he stays strong when he feels like stopping. Not sure it made me any faster or stronger but thinking about it took my mind off the sufferring and before I knew it the second interval was done!
An even 10 miles in 1:15 with the 2 milers done at 6:44 pace.
Chris
Ditto Chris and Trent. The first two mile segment felt better than I expected - I was mostly just impatient towards the end. The second two miles hurt from the get-go - the minute I cranked the treadmill up to 7.5 I felt the fatigue in my legs and thought "Oh s*&^!". Mental six-pack mental six-pack mental six-pack....
Good job Trent, Chris and Suzanne! Way to get it done!
I had my best run so far this whole season. You know the expression of riding like there is "no chain". Well translate that into running and that is how I felt. Light and frisky. Ready to pounce/pick up the pace the entire run.
We met our friend for a 14 miler. There were 19 of us. Different people helped me do my intervals.
They went:1x2miles @ 7:08 pace, then easy mile, 1x1.5 miles @ 7:12 pace, ran maybe 4 more miles at 8:10's and then did another 1x2miles @7:15 pace!!!! I threw in the last set because I felt great!
14 miles in 1:47, 7:44 avg pace!!!! This is a huge milestone for me. Last years injury knocked me for a loop. It has been a long road back to find my old turnover. I think today shows the dilligent work is paying off!
I am smiling and grateful! I know you all can appreciate this report. Thanks!
CC
Awesome work, all!
I'm living vicariously through you today, as I've decided to take today and Monday off, and see if I can get my legs right for Tuesday's workout. I've been feeling the fatigue build up in them, and am trying really hard to be proactive and not do something dumb.
I never imagined how hard it would be to let go of this workout. I've already thought several times today "maybe I should just squeeze in a little bit of time running, I don't feel that bad!" Have to keep reminding myself that skipping one workout in January for a good reason will have a much more positive impact on the future than anything I can accomplish during that workout. Sometimes I hate being a type-A!
Mike
Nice Job Everyone... and Carrie you seem to be getting faster by the day.
I actually got a run workout in today as well...
The great news - 8 miles in just over 55 minutes... PAIN FREE during the run. Afterwards my foot and ankle were a little stiff and uncomfortable, but no actual pain. Tomorrow is a rest day and I am going to make sure to strech really good throughout today and tomorrow and make sure it doesn't turn into anything before running.
The not as great news - Still slow
.... I tried for 2 x 1mi at TP and I couldn't hit my taget pace. I was very close to my HMP, but I was about 15 seconds off what I was consistantly hitting TP intervals at 5 weeks ago.
The bad news - my form went to shit quickly... Turnover was slow, breathing patterns were off and I sounded like an elephant stomping his feet. I know I put a few pounds on but I sounded like I was twice my size.
Looks like I need to focus on some strides and getting my form back ... but I'm thrilled to be running decent again after not being able to walk a month ago.
Watching everyone get faster is really encouraging me to get back out and push it, but I'm going to continue to easy into things and I'm go back a few weeks in the run plan instead of just trying to jump back into things.