Week 13 Run
A new little twist to the training plan.... 3 X 1 miles @ estimated 5K pace. Didn't really know what to pick. Did 6:20's to start the OS, went with 6:15's today. Hit em all, not gonna say it was easy but I wasn't ready to die either. I guess 12 weeks of work and 5 less lbs helps. Probably should have went with 6:11 but work is work....Hopefully I snap out of my bike funk this week....
5 Miles today at lunch on the Tmill.
Masters tonight....
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Check of these numbers!!
Duration: 5:20:12:00
Distance: 31.339 miles
Elevation Gain: 17693 feet
Elevation Loss: 17814 feet
HR Max 168
HR AVG 107
Speed Max 42.1 mph
Speed Avg 6.2mph
Pace: 9:43 min/mi
Altitude Avg: 5632 ft
Dont get too excited. Took the Garmin out skiing today. The WKO graph looks great, with peaks of speed followed by long periods of steady speed (the lifts.) I know, a little useless, but was surely a workout. Burned 1607 calories. And I havent been this sore in ages. Tomorrow, on to some snowshoeing.
GV
Greg V.- you are a hoot!
Steve and I just finished our track session. 18 track stars and praise the Lord- with no rain!! Last weeks category 1 storm or so we are now calling it was the pits.
For me I ran strong and felt great! Not easy by any means as I was working hard but felt strong in my body.
3 x 1 mile in 6:14, 6:13, 6:22 all with an easy 600 jog in between of around 3:30-4:00 recoveries.
I was pacing off of friends in the first 2 and by the end of # 2 I was super winded. So on # 3 I dialed it back to find a pace I could breathe at and ended up a bit slower but in control. Goal next week will be to hold 6:20's for the test??? Maybe faster, slower ?? Will need to adjust once I start the test next week. My girlfriend who easily ran with me today and flew in the last one in 6:00 will pace me next week. She is my constant supporter and I know will get me sub 20!!!! Go Miss Tara!!
Steve felt great did all of his around 5:40. Said he felt comfortable!
Have a great one my friends!
CC
Just completed the run 2 x 1/2 + 2 x 1 @ 6:35.
Surprisingly the final mile felt the easiest, though the sweat was pouring off me in the gym, can't wait to get outside.
In La Jolla, CA tomorrow; chance to enjoy the weather & scenery while running outside
, ummmm Sunshine Warmth
Got some cool numbers again for today:
Duration: 6:10:23
Distance: 8.823 miles
Elevation gain: 2614 ft
Elevaion loss: 2618 ft
Avg HR: 106 bpm
Avg Speed: 1.4 mph
Pace: 43:51 min/mil
No, I didnt lose my legs or something. Today is my week of cross training as I have guests from out of town. These numbers are from our snowshoe hike in Glacier National Park. Here some photos as I know you guys are evidence loving:
Mountains over Lake McDonald at the start of the hike.
Making our way up.
Yours truly by Snyder Lake and the Little Matterhorn.
Moon rise on the trek home.
Some cool snow crystal formaitons.
My group finishing up the day by a picture perfect Lake McDonald.
Now, back to skiing!
Greg
@ Greg - great photos, i am jealous of all that fun you are having there.
got the work out done and got a foot pod to measure for the dreadmill. I am hoping these numbers seem correct. It was a good run did 2x1/2, 1x1, 2x1/2 @ 7:05 pace. work makes progress
Lap 2 (0:03:35.43):
Duration: 3:35
Work: n/a
rTSS: 9.7 (1.261)
NGP: 7:09 (225.3 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 15.27%
Distance: 0.501 mi
Min Max Avg
Heart Rate: 140 153 149 bpm
Speed: 0 24.2 8.6 mph
Pace 2:29 0:00 7:01 min/mi
Lap 3 (0:03:32.28):
Duration: 3:32
Work: n/a
rTSS: 10 (1.293)
NGP: 6:58 (231.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 11.36%
Distance: 0.5 mi
Min Max Avg
Heart Rate: 151 158 156 bpm
Speed: 0 15.8 8.5 mph
Pace 3:48 0:00 7:04 min/mi
Lap 5 (0:06:56.51):
Duration: 6:57
Work: n/a
rTSS: 20.5 (1.301)
NGP: 6:55 (232.6 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 10.33%
Distance: 1.009 mi
Min Max Avg
Heart Rate: 150 167 162 bpm
Speed: 0 25.3 8.7 mph
Pace 2:22 0:00 6:52 min/mi
Lap 7 (0:03:29.43):
Duration: 3:29
Work: n/a
rTSS: 9.8 (1.294)
NGP: 6:58 (231.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 7.32%
Distance: 0.486 mi
Min Max Avg
Heart Rate: 158 171 167 bpm
Speed: 0 8.8 8.4 mph
Pace 6:51 0:00 7:11 min/mi
Lap 8 (0:03:28.12):
Duration: 3:29
Work: n/a
rTSS: 9.9 (1.296)
NGP: 6:57 (231.6 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 25.49%
Distance: 0.504 mi
Min Max Avg
Heart Rate: 171 174 172 bpm
Speed: 0 52.3 9.6 mph
Pace 1:09 0:00 6:15 min/mi
Entire workout (153 bpm):
Duration: 51:32
Work: n/a
rTSS: 129.2 (1.194)
NGP: 7:36 (211.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 10.58%
Distance: 6.236 mi
Min Max Avg
Heart Rate: 102 174 151 bpm
Speed: 0 52.3 7.6 mph
Pace 1:09 0:00 7:56 min/mi
Had planned to do the mile repeats with Kevin L but he somehow managed to hurt himself swimming yesterday [swimming is very dangerous] so I was on my own. Felt crappy on the warmup and wanted to bag it. Plan was to sit on about a 6 min pace. Managed to come up with better excuses than a cat sitting on me but nothing close to getting stabbed with a drill so I started the first one. 5:54 with cadence of 88. Second was 5:58 with cadence of 89. Figured I would be fine running on the bike path due to the high temps and 3 inches of rain monday. Started the third one and ran into [nice pun huh?] ice and snow so I had to back off. Thought about making it up by running silly fast for the final 3/4 or so when I got off the snow/ice but thought better of that plan. It ended up being a little more than a 1000 interval at a 5:48 pace with at cadence of 87.
Its my first day running and having cadence data. Not sure if it means anything, certainly not to me at this point. IIRC it is supposed to be around 90?
Entire workout (6:53 min/mi):
Duration: 48:00
Work: n/a
rTSS: 80.9 (0.959)
NGP: 6:43 (239.9 m/min)
Distance: 6.577 mi
Elevation Gain: 1343 ft
Elevation Loss: 1330 ft
Grade: 0.0 % (12 ft)
Min Max Avg
Cadence: 54 94 84 rpm
Speed: 1.9 11.9 8.7 mph
Pace 5:02 32:11 6:53 min/mi
Altitude: 36 424 358 ft
This one was for Chris G. Here is your carrot and remember this effort is less than a week after the drillbit incident.
Mile repeats as: 1st in 5:43, 2nd in 5:39, 3rd in 5:37.
Total run run of 8.7 miles in 1:00:02
I'm starting to get close to the Mancona speed (that is the running recovering Mancona, not the healthy running Mancona)
@DrillBit those repeats are getting really close to my heatlhy 5k pace, in fact all three are under my healthy TP of 5:45. Nice Work and you are giving me a carrot as well!!!
I did the week 10 workout today with 4 x 200, 2 x 800, 4 x 200, 2 x 400 and got them all done at 10 mph 4% ~5:30 pace or faster with equal recoveries at EP. Wasn't easy by any means, but wasn't too horrible either. Nothing compared to the pain and suffering of the VO2 work on the bike yesterday.
Dang, this group is getting FAST. And it's only freakin' January!
Lot's of good mojo to feed off.
Faced down the treadmill in the cave this morning for 3x1 mile repeats. Wasn't sure what pace to target so did the first one at 6:11 and felt OK so I did the second in 6:07 and wasn't hating it too much so I dialed it up to 6:00 for the last mile and then I starting hating it a bit but held on. Even jacked it up to 5:55 pace for the last quarter mile or so. All at 1% incline with about a 2-minute easy jog in between each rep. Total of 7.5 miles in around 55 minutes. Still not a fan of doing these longer reps on the t-mill but I do find the mill is a good tool for me to concentrate on my form and turnover.
I was going to say I've never run this fast in January before but the reality is I've never run this fast EVER. A few years ago I was an 8:00/mile runner who once did a 5-mile race in my 20s at 7:00 pace and thought that was probably the fastest I'd ever go in my life. Now I'm 43 and I'm tickling 6:00 pace for 5Ks????? Just crazy. Never say never....
@Drillbit
I'll see that bet, and raise you one. 3 x 1 mi at:
5:37
5:36
5:29
With the 'hole-punched-in-the-lower-leg correction factor', sounds like a dead heat.
Mike
I was supposed to do 2 x 1/2 mile, 2 x 1 mile but I looked at the workout last night and thought, "Why prolong the torture by breaking up that first sucker?" I did 3 x 1 mile this a.m. at a 7:35 pace, just under my last 5k test (7:37 I think). I headed to bed last night completely terrified of what was in store for me but it was okay! The first mile was fine, the fatigue creeped in during the second half of the second mile, the third mile was a sufferfest for the last 0.9.
While I would still prefer to do these outside, the treadmill IS useful in that it doesn't let you slow down...
@ Mike and Trent - you guys freakin killed it this morning. Now I feel slow and lazy...
I have been thinking that I am not going to test next week as it is just too painful to run a solo 5k but now I think I need to stop being such a princess and suck it up...
Great workouts Mike, Trent and Chris G considering you did not feel like doing it.
@Chris W - The best part is you've still got 7 weeks of OS to keep improving that fastest ever pace.
If anyone wants to feel fast come run with me, we'll do it on a track and see if you can lap me. I did my 4X1/2 mile just faster than you guys are running mile repeats, 5:15 for all 4 on the treadmill. I do have to say that the runs feel good and not taxing. It's all good as I am getting faster so no complaints here. With the additional weight loss of 6 lbs and the adaptation to running I know i'll see a big jump in week 8 of running, currently in week 4.
Gordon
Training pace is 8:07 mile and have to hit 7:25 to meet my goal...
1/2 - 7:23
1/2 - 7:17
1 - 7:18
1 - 7:47 ( was a little tired but I migh blame nature calling for part of this one...)
3 months of real training (minus 3 weeks injury) and im getting down there!
I WILL be pushing you all for those 5 min miles someday!
What at tough group to play ball with! Everyone is killing it! Was not looking forward to this one after the legs were barking back at me today from yesterday's efforts. Did my normal 2 mile warm up and the first mile felt pretty sluggish. My last test came in at 6:25 pace and the way I felt getting up this morning, that pace was looking a bit questionable for these mile repeats. At one point I just asked myself how many excuses I was going to come up with and consider before getting down to business, getting out there and just doing the best I could letting the numbers fall were they may. I was surprised (and thankful) coming in at 6:17, 6:15 and 6:12 respectively.
Forerunner305 [Run]:
Duration: 58:16
rTSS: 82.3 (0.879)
NGP: 7:21 (218.9 m/min)
Distance: 7.598 mi
Min Max Avg
Heart Rate: 89 178 156 bpm
Speed: 4:35 0:00 7:36 min/mi
I felt like a rockstar for my 3x1 miles at: 6:46, 6:49 and 6:48 on a rolling course. Pretty sure I cannot hold that pace for 3.1 miles but being that the Powerclinic notes said something about not gaining run fitness and hoping to not lose any...I think I'm doing ok. We will see. Still 195 lbs at 6'....too heavy. BUT I bench my bodyweight the other day 10 reps with my 16 y/o spotting. I can't do chins though...Beyonce' butt and all...too much weight to drag up against gravity nowdays.
Vince
I was targeting 6:10 for these. I did 6:02, 6:17, and 6:10. I rested 1/4 mile between each.
Haven't downloaded the data to confirm, but that's what it said when I hit the lap button, so close enough.
The middle one I had the only incline on this course and some wind, so I'm not worried about pooching it like I normally pooch the middle mile during the test.
Only a week left to see if I can hold these paces consecutively.
Dave
I picked a bad week to stop sniffing glue.
I guess everybody has had their "fade" week, or at least a break. I'm having mine. Ran 3.6 and called it a day. George Mason hoops tonight and Saturday, maybe ski with the boys. Will still get some work in but not going to sweat it. May have a beer or two as well and try not to gain any weight back.
Nice work all y'all!
Anyway, jumped on the mill this morning not knowing what to expect, but wanting to do 3x 1 mile at 6:20ish....the legs were turning over very well, so I modified the workout to 2 x 1.5 miles and nailed both at 6:18 pace...no doubt I could have held it for 3.1 miles, so I'm looking forward to next week. I can definitely say that I've never run this pace at any time of the year.
Lesson learned is to post early, then watch all the fast times show up !
Chris, though these are blistering times that you seem to be increasing each week, they seem even more incredible considering the consistency with which you are nailing these the day after nailing those tough bricks. HUGE dude!
Just DAMN! Michael, was there any tread left on the bottom of your shoes after this one?
After Trent's post, I couldn't let it slip by
Mike
Trent, first question I have is, "Was the drill bit ok or did they make you pay for a damaged bit ?
Secondly, I like the term you used above in your post "Mancona Speed." I think they should start manufacturing new treadmills with that as one of the speed settings - anything over 11.0 and faster is the "Mancona Speed" setting.............
Some of you folks are just friggin FAST!!
3x1 for me was tough today. Power Clinic ride yesterday then RETUL fitting last night and that took almost 3 hours and had to do some pedaling. Got out at lunch for the workout and got it done as 6:44, 7:02 and 7:04. 7:02 is my IP so pretty happy. Not sue I have ever run a sub 7:00/mile and this was not even downhill!!
Did feel like I was completely on empty in the fuel department. Muffin and decaf coffee not quite enough to last through morning and into lunch run. Lucky for me there was one chocolate chip cookie and 7 pretzels in my desk!! Great recovery food...
Mike, looks like we are all ready to kill the 5k next week. Should be cool to see us all kill it and don't forget that sub 18 isn't even the goal now, it is more like Mancona 5k speed. I'm thinking about shooting for 17:45 or even 17:30. (You listening Chris G.) We all have it in us and now we have the motivation.
Oh!! and by the way next week the wound will definetly be healed up and no excuses from anyone. By the way- nice intervals this morning
I am paying attention, no chance I am going to run 17:30 but paying attention. My goal for the spring was to run a sub 18, might at well get that out the way in late January and move forward. I am hoping someday when I get old I can be really truly fast, like Mr. Chavez fast
Some solid run intervals all around lately...hey maybe there is something to this whole if you wanna run fast maybe you should actually run fast thing huh?
Pics or it didn't happen ( maybe I missed them )
Ditto Drill Bit....I smell something...not sure it was punctured and burning flesh either
V