Week 12 Run Thread
Getting ready for our weekly track session with our team in 30 minutes. Nor Cal is having a week long rain storm. It is absolutely DUMPING out. Let's see how many track stars come today. Should be interesting.
Will report back soon
Carrie and Steve
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OMG....That was epic!! Track workout/13 peeps/48 degrees/Dumping rain/ crazy gusty winds that could stop you in your tracks! We survived
I felt like I wore the wrong clothes for sure. Shorts are a heavier fabric and once soaked I could hardly keep them up. (should have worn a tri suit).My rain coat is not a true running jacket and I felt restricted and soaked( should have just gone old school, no coat and tri suit only) It was just one of those runs where you feel super uncomfortable /cold and you want it to be over. Character building for sure. I am pooped now.
I did 4 x 200plus @ :45-50, running in the outer lanes due to flooding( epic I tell you)
4 x 1000plus @ around 4:00-4:10 which is about 6:25- 6:40 pace running in the outer lanes. Was hoping for faster but just could not get my legs to turn over today with all the variables. Maybe I am tired, I really don't know? Sunday I had one of my best runs in ages so maybe I am still recovering from that ?
I felt like quitting at one point and was bummed I felt that way. It was miserable out there, I was not holding my speed....but NOPE!! I did not give in to that feeling and changed my mind set and finished doing the best I could. In the end everyone said they felt miserable and it was tough for them too. But we persevered and strengthened our mental six packs!
Will recover and live to fight another day
Carrie
Carrie,
Sounds like the day you joined us at ToC last year.
Get all the rain you need now, we don't want it mid May. 
Dave
@CC - Steve and you are rockstars.
Changing up my week because work dictated I do a EP 8 miler this am with 4 folks that are LA Marathon Legacy Runners. There are 234 of them that have done all 24 so far and going to do this 25th anniversary race. New course and in a couple years this race will be HUGE. Expecting 25,000 this year alone!!
Was totally shocked at how I was cruising at 8:30/mile pace carrying on a conversation. Two years ago (pre-EN) I would have died!
Just finished up on the tmill at lunch. 5.5 miles total
1.5 WU
3 X 1000 @ 6:05
4 X 200 @ 6:05
CD
Swimming tonight....
Nice work Carrie. I need to summon some Chavez mojo and get the run done early tomorrow morning. Should be a balmy 24 degrees, but should at lesat be dry.
Was planning on hitting the track before work this morning but rain/sleet sent me downstairs to the treadmill.
WU = 2 miles w/strides
4x200 @ 6:00 pace
3x1000 @ 6:07 pace
CD = 1 mile
About 6.5 miles in 52ish minutes.
I'm actually starting to like the treadmill for the shorter Z5 intervals. I can focus on technique and turnover and mentally I can survive the shorter reps. It's the longer 3x1 or 2x2 Z4 TP intervals that are killer for me on the mill -- more psychological than anything else.
Nice little recovery swim planned for lunchtime. Happy Wednesday, everybody!
Was actually a pretty warm 30 degrees this morning. There was a light dusting of snow overnight but the traction looked pretty good. Decided to run outside using the garmin as the treadmill only goes to a 6:00 pace. Did about a half a mile warmup and then 2 of the 200's which I did a .13 of a mile. The pace was about 5:15 for each. At the one mile mark I started the 1000's which I did as .62 of a mile. First one was at a 5:34 pace and felt decent. The second one was at 5:32 and I actually entertained the thought that I might be able to run that pace for a 5k for a very short while. I was off the main roads and back in the development for the third one. About half way through I took a really weird step on a sewer cover and slipped a little. Did not go down [those of you who have known me for a while may recall that I have a bad habit of crashing during running] but the outside of my left heel hurt and I thought it was a big problem for a little bit as it hurt whenever I took a step turning to the left. This "incident" left me a bit distracted and I finished it at a 5:51 pace. Ironically the last 1000 interval finished about 50 yards from Kevin L's driveway. House was totally dark and I figurered his lazy ass was still in bed. Hey Kev, sorry if you woke up to sounds of me hacking up phlem in your driveway :-)
Got the last 2 200s done strong and through in an extra hill repeat at the end to get the total distance over 6 miles. Total time was 45:08 and distance was 6.16 miles. As an observation I found it much easier to run the 1000's on the road than the 800's on the track last week. Maybe I need to spend more time on the track but the road felt much more natural to me and I never had the "I have to go all the way around again" feeling...
Put my daughter on the bus and actually went to the pool. Interesting. Very rusty. Managed to get in 1500 yards. Need to get back into that habit in a hurry...
First off, thanks again to everyone for providing both Mojo to keep my spirits up and also keeping my head on straight and not letting me jump back in to quickly.
That said ... I'm starting to feel my running legs come back
I didn't want to jump in two quickly so I went back a few weeks and I did the 4 x 200, 4 x 400, 4 x 200 today. I nailed all of them at 10 mph 5% and my form felt good the entire time. Cadence is up to 91 avg for the workout, so almost back to normal as well. Ran an hour total for just over 9 miles.
My shins and knees are adusting a little still form the time off, but the foot feels fine.
Vince
That is great! FWIW if I ran at 6:00 pace at 5% incline my shins would hurt too
Hit the treadmill this a.m. Not really a fan of dodging plows and nervous high schoolers on snowy roads.
4x200 + 3x1000 all at 6:58 pace.
project <7 mi/mile continues!! it's that or I'm getting shot off the back of my damn treadmill one of these mornings. <img src="http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/sick.gif" alt="" />
For a mid-winter beach vacation, I didn't get much swimming in, though. The ocean was filthy the first couple days of the trip. Right before I got there, 6" of rain fell over two days, and the beach was near the outlet of a river. Tons of junk floated downstream, out into the ocean, and flopped up on the beach with the waves. And the surf was pretty rough. So I didn't even try to OWS until the last day, when I met up with a triathlete from Indiana, and we swam for 20' or so. I envy everyone who can OWS all the time.
Regretting my late night trainer ride & subsequent fitful sleep. Eyes on fire 2day. Think I'll grab a Coke on the way out the door for my run.
Jealous of you fast guys w/ sub 6 minute miles. At least I don't have to worry that my treadmill will be too slow... Sheesh! Gonna see some incredible race results this year if we all stay healthy.
My run seemed almost identical to Chris G.'s as I did a 2 mile wu with strides then the 4X200 at 5:20 to 5:30 pace and the 3X1000's went 5:42, 5:42, 5:49 with the last a little distracted also but for the reason I almost got hit by a car. I couldn't beleive it, this road is a main road with a huge side burm of probably over 5' or more and this idiot must have been asleep going to work or something because he was way over the white line heading right at me and I had to jump it into the ditch or I swear the mirror would have hit me. If that don't make the heart go up a little, even in a VO2 interval. I even had one of those bright flashing strobe type lights on my hat, reflective coat gear, and running light around my waist, I don't know what else I could do. OK enough ranting but finished 7 miles in 48:35 total and need some new shorts that I filled duriing the car incident.
Hope all y'all in Calif get some relief from all the rain you've been getting soon. The pain cave gets old fast!
Same routine for me as well Trent and Chris G: 2 mile WU (1 mile downhill and 1 mile uphill,) 4X200 then 3X1,000 at 3:48, 3:50 and 3:53. I needed to hit a 4:00(6:25 pace) or better. I actually had to stop and walk a little bit after each 1,000. Those were harder for me to get through than the 800s last week. I did mine at lunch today. Was a good move for me as I was struggling a bit mentally from job stress load this week primarily. Waiting until the lunch hour allowed me to read each of your posts. Reading CC's push through adversity, Chris G's blistering numbers along with Matt, Trent and rest of this gang was enough for me. Awesome stats today team! Thank you.
Entire workout (157 bpm)
Duration: 57:30
rTSS: 78.6 (0.861)
NGP: 7:30 (214.7 m/min)
Distance: 7.248 mi
Chris, those are some smokin' numbers. I'll be sure to warn the Austin triathlete's before your arrival!
Got it done on the hamster wheel, all at 6:11 min/mile, 1% incline.
Those 1000's are T-O-U-G-H. I just kept telling myself it's only a fraction of a 5k, piece of cake. Not. Glad I sucked it up and finished them.
Trent, that's scary stuff. Glad you're ok.
Dave
vince
I'm just happy to get my wko in. Late afternoon runs almost never happen for me.
The lumber numbers:
2 mile wu
200's @ 6:55, 6:45, 6:46, 6:46
1000's @ 7:51, 7:52
Onward.
Hit the track today for the intervals. Like many of you, Im not interested in soggy feet and dodging ice. Felt pretty good; Im loving the shoes. The 2 X 1000s hurt and I wasnt feeling it today.
4 X 200 @ 6:16 pace
2 X 1000 @ 7:29
Im training for a half marathon in February, so I added some extra miles in. Got a total of 9.25 done in about 1:22 before getting paged back to work. Onward and upward.
WU = 1 mile w/ strides
1x200@5:43 pace
1x400@6:37 pace
3x800@6:52, 6:53, 6:55 pace
CD 5.35-mile easy run along the beach at 9:00 pace
Trent, you get extra points today for agility. Great reflexes! I've learned not to trust the early morning crowds (drinking their coffee, reaching down to get their fav DVD to listen to, etc. Glad you're okay.
@Trent- glad you are OK
@Chris G- hope your ankle is good to go
@Vince- good call on the tri suit and lightweight running rain jacket. I cringe as I recall yesterdays run in the monsoon on the track. Misery I tell you!
The rain here in NorCal is off the chizang!! C-R-A-Z-Y!!
Vince
That's one damn fast hamster!
2 mile warmup then right into the intervals
IP = 6:54
4 x 200 @ 6:42, 5:36, 5:47, 6:04
2x1000 @ 6:53, 6:51
Guessing I caught some good wind on those two sub-6 200s. Have to agree with Dave, the 1000s are tough, plus its a weird distance. I think the only thing worse than a 1000 would be a 1400. Now that would suck!
Finally, I can chime in. First time I've run since last Thursday's brick. needed some re-coop time. Feeling much better. Hit the intervals on pace at 5:55 /mi. Felt good.
Now I'm off to give 2 kids a bath...
Mike
I agree with the Halligan, running 1000s on the treadmill is tough! I ran the same pace as my 5k on Sunday and barely got it done. But done it is! Leaving tomorrow for 5-1/2 day biz trip, so off for some quality time with the wifey & kids.
Man this team is just destroying these runs. All I can say after mine is "Holy Crap". I woke up this am at 4:30am ready to hit the treadmill at the gym and bang out the intervals. Proceeded to spend 30 min tearing the house apart (wife did not appreciate this at 5 am) looking for my IPOD before realizing that it was probably stolen at the Y during my monday night swim. Sufficiently pissed off I drive to the gym and feel like I could fall asleep at any second while stretching - in fact at one point I put the towel over my eyes and imagined just drifting off for a few........ anyhow, tried to lift for a few minutes to get the mojo going, but the thought of running intervals on a treadmill with no music just had me all a tither so I bagged it.
Fast forward to 11:00 and its 40 degrees and sunny outside so - who cares about work? lets head home and hit the track!!!! Get home at 12:00 - wife is off at the mall meeting a friend and buying me a replacement IPOD (who's better than her?) and I get changed to bang em out. For some crazy reason I open a suitcase thats in our bedroom and find Mr. IPOD (please dont tell the wife, I've now got a brand new one sitting here!). Sufficiently juiced I hit the track, complete with long tights, Nike x-treme cold weather shirt, running shell over that, hat, and gloves - its about 38 outside, but very windy. Mile warmup and then the dreaded intervals - the 4 x 200 go ok, hit my numbers (albeit barely) at a 6:20 pace - which equates to around :45/per (for a guy who did a :21.7 in high school, this is incredibly depressing) then came the 3 x 1000. Did I say Holy Crap yet???? first one I was 3 sec's off my pace,ok no big deal that headwind on the backside was brutal, #2 I just died, missed my # by 15 sec's!!!!, then I got pissed and managed to hit my number for the 3rd and final set. As I was warming down, a bunch of high school track folks were coming out in shorts and short sleeved shirts - I mustve looked like the michelin man to them! Ahh to be young.
@CC - I didnt read your post until after my run. My god you guys rock. What do they put in the water out there?????
Great job team. 6 x 2's tommorrow yeeee ha
@Mike. Good to hear that your MOJO is back up after some rest to the legs.