The crushing continues with this crew! Well done, folks!
@Matt -- Congrats on getting your first long run in. The speed will come. Just keep focusing on your form and turnover and make sure you keep building in increments. As your foot begins to feel more pain-free I'm sure you'll feel the urge to go right back to your "old form." I know it's hard but try to stay patient and keep doing what you've been doing (including smart recovery). I speak this as someone who has learned the hard way through various injuries.
DW is out of town this weekend so it's just me and the boys. That meant I had a showdown with the new basement treadmill this morning. I warmed up for 15 minutes of spinning on the bike first because I always seem to run better off the bike vs. starting cold. Then a two-mile warm up on the mill with some strides before attempting the first 2x2 rep. Got about 3 minutes in and realized there was no way I was gonna hold my threshold pace (6:40) for two miles. So decided to break it up into 4x1 mile with 2 minutes rest in between. That was MUCH more manageable. This is the first time I didn't put any incline on the treadmill and I found it much easier to hold my TP. Will have to remember that for future TP intervals. Finished up with some Z3 running for a total of just over 10 miles at around 1:15 and didn't feel too wasted after.
Looking forward to a nice recovery day tomorrow. Maybe a 30-minute EZ spin on the bile followed by some stretching.
@Carrie - My 19:10 prediction for you 5k is looking better and better.
@Mancona - I don't appreciate you immitating my running style, ala the elephant reference.
@ Mike G - Good call. I was considering it myself, hoping I didn't make the wrong decision.
@ Chris W - I hear ya. I should have broken mine up.
First 15 minutes I felt sluggish and non responsive. Must have been the hash, eggs, and pancakes at the depot diner this am.
First 2 mile repeat felt manageable and was happy to be running faster than EP (excruciatingly painful) or LRP (listless running pace), but after the first interval, I welcomed the easy pace.
My 2nd interval was full of short climbs that just sucked the life out of me. My garmin says I didn't even hold HMP. Bummer. I thought I did better than that. Oh well. It was work and I got it done.
got the run done today, I was able to run outside and it was fantastic. did the intervals at the z5 pace and it felt great, then did the rest of the time z1 as prescribed. Entire workout (9:16 min/mi): Duration: 1:10:08 Work: n/a rTSS: 131 (1.027) NGP: 9:08 (176.3 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 6.839 mi Elevation Gain: 861 ft Elevation Loss: 864 ft Grade: -0.0 % (-3 ft) Min Max Avg Speed: 0 12.9 6.5 mph Pace 4:40 0:00 9:16 min/mi Altitude: 1077 1189 1132 ft
@Mike - Sometimes standing down is the hardest thing of the week.
My run today was 3X1/2 mile (5:14,:5:16; 5:15) and 1X1 @ 10:31 for 42' total time with WU and CD.
I did not run during the 3' rest to shorten up the workout on my feet and knees. I could feel some effects of 3 runs this week and in particular the longer Tuesday run. It's several hours after and the 10' or so I took off the run is a good thing.
Guys, wanted to send each of you a bump on the results you've posted, but honestly, there's just a long string of "getting it done" posts. Quite frankly it's amazing and humbling!
@ Gordon, Trent, CC, Dave, Leigh, Steve, Chris G, Chris W, Matt, Greg, Keith - each and every one of you guys completely rock! Keep pushing me......I need it!
I was concerned about the 2X2s today waking up with fatigue from yesterday, therefore I delayed the run to about 2:30 p.m. I inserted a hills on this one today and had beautiful weather to run in......sunshine and 60+ degrees. I did hit my 2 x 2s! I was surprised that both met the target and came in exactly at 6:48 (needed a 6:50.)
damn, looks like I'm the lone slacker of the run crew today. Managed to get my first 2 miler done at 6:40 pace (6:51 was the target) but the 2nd one had no chance - needed to drop pace for 200 m twice, still managed to hold pace for the rest of the time, but my legs were really feeling yesterdays bike. End result, 9 mi in 1:08. Not exactly lighting the world on fire, but a good run nonetheless. I am amazed at how everyone was crushing the run today. Great job everyone - enjoy the day off tommorrow.
Got todays run done. The impact of yesterdays bike was noticable. The second of the 2X2 was the an effort. The quads at the end said this feals like a 5K test! Even the Z1 pace for the remainder of the 1:15 was noticable, I was not just on cruse control that was for sure.
Had a pretty good run today. Legs were feeling it after my first outdoor ride Saturday but I tried my best to push threw it. Started off feeling ok then the rain started. Nothing worse than rain and 36-39 degree weather. I probably should have done what some others did and break the 2 x 2 into a 4 x 1 as the last .5-.75mi of each were really hard to maintain. Ended up blowing up in the last .25 of each interval. Still got it done. 8.5 miles in around 1:10-15. Great work everybody!
@ Scott - No your not slacking you got the work in. I can come run with you so you feel fast. Although I am working on that now...
@Tucker - Tough call on the 2X2 or 4X1. The 2X2 is definitely the harder workout to hold the pace. If you not blowing up spectacularly I keep with the longer intervals.
I really shouldn't be complaining, but it's tough to go from 25-40 degree weather and run at 78 degrees with 100% humidity on a warm, rainy Puerto Rico morning. I did the 2x2 and thought it was one of the toughest runs of my life--far harder than the VO2 max stuff in 33 degrees on Wednesday night. We'll see how the 2x1000 and 4x200 go tomorrow. The road through the resort is relatively flat, which is good because I don't have a track around here.
After three days of rain, we finally had a gorgeous day at the beach here. There's a sandy island 1/3 mile offshore that is SOOO tempting to swim too. If I had a buddy, I'd probably do it, but I have no business swimming alone that far from shore in strange currents.
Comments
The crushing continues with this crew! Well done, folks!
@Matt -- Congrats on getting your first long run in. The speed will come. Just keep focusing on your form and turnover and make sure you keep building in increments. As your foot begins to feel more pain-free I'm sure you'll feel the urge to go right back to your "old form." I know it's hard but try to stay patient and keep doing what you've been doing (including smart recovery). I speak this as someone who has learned the hard way through various injuries.
DW is out of town this weekend so it's just me and the boys. That meant I had a showdown with the new basement treadmill this morning. I warmed up for 15 minutes of spinning on the bike first because I always seem to run better off the bike vs. starting cold. Then a two-mile warm up on the mill with some strides before attempting the first 2x2 rep. Got about 3 minutes in and realized there was no way I was gonna hold my threshold pace (6:40) for two miles. So decided to break it up into 4x1 mile with 2 minutes rest in between. That was MUCH more manageable. This is the first time I didn't put any incline on the treadmill and I found it much easier to hold my TP. Will have to remember that for future TP intervals. Finished up with some Z3 running for a total of just over 10 miles at around 1:15 and didn't feel too wasted after.
Looking forward to a nice recovery day tomorrow. Maybe a 30-minute EZ spin on the bile followed by some stretching.
Keep the mojo flowing, gang. Onward to Week 12!
-Chris
Nice job all!!
@ Matt- awesome!!! don't sweat the pace stuff. once you get the kinks out you'll be flying again in no time.
2x2 miles @ 7:47 pace each. Added 1.5 miles at MP (was shooting for HMP but just couldn't get there after the main set!). 9 miles total in 75 min.
@Carrie - My 19:10 prediction for you 5k is looking better and better.
@Mancona - I don't appreciate you immitating my running style, ala the elephant reference.
@ Mike G - Good call. I was considering it myself, hoping I didn't make the wrong decision.
@ Chris W - I hear ya. I should have broken mine up.
First 15 minutes I felt sluggish and non responsive. Must have been the hash, eggs, and pancakes at the depot diner this am.
First 2 mile repeat felt manageable and was happy to be running faster than EP (excruciatingly painful) or LRP (listless running pace), but after the first interval, I welcomed the easy pace.
My 2nd interval was full of short climbs that just sucked the life out of me. My garmin says I didn't even hold HMP. Bummer. I thought I did better than that. Oh well. It was work and I got it done.
9 miles, 7:43 min/mile (7:11 NGP) 1:11 total.
11 weeks down. Nice.
Dave
Entire workout (9:16 min/mi):
Duration: 1:10:08
Work: n/a
rTSS: 131 (1.027)
NGP: 9:08 (176.3 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.839 mi
Elevation Gain: 861 ft
Elevation Loss: 864 ft
Grade: -0.0 % (-3 ft)
Min Max Avg
Speed: 0 12.9 6.5 mph
Pace 4:40 0:00 9:16 min/mi
Altitude: 1077 1189 1132 ft
@Mike - Sometimes standing down is the hardest thing of the week.
My run today was 3X1/2 mile (5:14,:5:16; 5:15) and 1X1 @ 10:31 for 42' total time with WU and CD.
I did not run during the 3' rest to shorten up the workout on my feet and knees. I could feel some effects of 3 runs this week and in particular the longer Tuesday run. It's several hours after and the 10' or so I took off the run is a good thing.
Gordon
Guys, wanted to send each of you a bump on the results you've posted, but honestly, there's just a long string of "getting it done" posts. Quite frankly it's amazing and humbling!
@ Gordon, Trent, CC, Dave, Leigh, Steve, Chris G, Chris W, Matt, Greg, Keith - each and every one of you guys completely rock! Keep pushing me......I need it!
I was concerned about the 2X2s today waking up with fatigue from yesterday, therefore I delayed the run to about 2:30 p.m. I inserted a hills
on this one today and had beautiful weather to run in......sunshine and 60+ degrees. I did hit my 2 x 2s! I was surprised that both met the target and came in exactly at 6:48 (needed a 6:50.)
Forerunner305 [Run]:
Duration: 1:18:11
rTSS: 102.9 (0.842)
NGP: 7:40 (209.9 m/min)
Distance: 10.017 mi
Elevation Gain: 1364 ft
Elevation Loss: 1386 ft
Grade: -0.0 % (-22 ft)
Min Max Avg
Heart Rate: 73 172 157 bpm
Speed: 4:51 0:00 7:47 min/mi
Altitude: 596 819 722 ft
Great job guys. I just got off the tready and felt pretty good once I got through the warm up. Cut it off at 1 hour due to dinner plans.
2 x 2 miles @ 6:35
Another 4+ miles z1 @ 8:16ish. Funny how you can't dial the speed in exactly on the treadmill; it's always a little over/under your zone pace.
damn, looks like I'm the lone slacker of the run crew today. Managed to get my first 2 miler done at 6:40 pace (6:51 was the target) but the 2nd one had no chance - needed to drop pace for 200 m twice, still managed to hold pace for the rest of the time, but my legs were really feeling yesterdays bike. End result, 9 mi in 1:08. Not exactly lighting the world on fire, but a good run nonetheless. I am amazed at how everyone was crushing the run today. Great job everyone - enjoy the day off tommorrow.
Wow the team just keeps hitting it!
Got todays run done. The impact of yesterdays bike was noticable. The second of the 2X2 was the an effort. The quads at the end said this feals like a 5K test! Even the Z1 pace for the remainder of the 1:15 was noticable, I was not just on cruse control that was for sure
.
I am looking forward to the rest day tomorrow.
Matt
Great work everybody!
.75 miles - 9:54
2 miles - 8:36
1 mile - 10:19
2 miles - 8:34
2.3 miles - 9:53
Total 8 miles - 9:18
Honestly that's the farthest I have ever run before and nailed my zones . I can feel myself transforming from sprinter to endurance athlete!
@ Scott - No your not slacking you got the work in. I can come run with you so you feel fast. Although I am working on that now...
@Tucker - Tough call on the 2X2 or 4X1. The 2X2 is definitely the harder workout to hold the pace. If you not blowing up spectacularly I keep with the longer intervals.
Gordon
After three days of rain, we finally had a gorgeous day at the beach here. There's a sandy island 1/3 mile offshore that is SOOO tempting to swim too. If I had a buddy, I'd probably do it, but I have no business swimming alone that far from shore in strange currents.