IMSG 2010 week 1 run thread(and Vdot test)
Hi team,
Have any of you done the Vdot test?
We did ours last week. Steve ended with 2 second improvement during Nov OS to a 17:32 and a 59 Vdot and I improved 1:02 to a 19:50 and a Vdot of 50.
We are blessed to run here with a big group in our area. Tuesdays we host track at 6am so we just got home from a great session. We did a set with our friends training for the Napa marathon. 8 x 800. It was a strong day for me. Those are nice to have and you can't always count on them so I am pretty pumped right now. Ended running them all a bit too fast( under 5K pace like 3:12-3:04!!!!!). oh well, like I said it felt good.
Hope you are all feeling strong. One workout at a time!!
Love to here how you are all doing!!
Carrie
Have any of you done the Vdot test?
We did ours last week. Steve ended with 2 second improvement during Nov OS to a 17:32 and a 59 Vdot and I improved 1:02 to a 19:50 and a Vdot of 50.
We are blessed to run here with a big group in our area. Tuesdays we host track at 6am so we just got home from a great session. We did a set with our friends training for the Napa marathon. 8 x 800. It was a strong day for me. Those are nice to have and you can't always count on them so I am pretty pumped right now. Ended running them all a bit too fast( under 5K pace like 3:12-3:04!!!!!). oh well, like I said it felt good.
Hope you are all feeling strong. One workout at a time!!
Love to here how you are all doing!!
Carrie
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Comments
I won't rehash my icky experiences with run testing, there's a separate thread for that. let's just say I'm not at peace with running right now. But here's what's so great about tri....we get to do 3 sports! One of which is swimming!
Let's hear more news of strong vDot improvements!!
O
Test went well. Set a new PR (but I'm unsure if it should count because it had to be done on a treadmill), on a hurt ankle/instep. As a big, fat guy running will never be my strong point but I managed a 23:35 (with 1° to keep it more inline with outdoor running). All I know is that I hope this stupid snow stops soon so I can get back outside.
Okay, so quick question about the workouts. Does that suggested workout time include the WU/WD time or not? Example: today's run is 40min and the workout text included a WU. I know the Out-Season stuff did not include WU/WD time... but these workouts seem like they do.
What do you think?
Upwards and onwards!
tom
You have now just about bridged the gap from me to Steve!
No more runs with me, you'll have to trade up to the other Chavez!! Yeah for you boo for me!!
I am excited for you! Woo-Hoo!!
Today was a day off of work for me due to working Sat/Sun this weekend. So I tried to do too much
...
I may have done things WAY too out of order as I am pooped and understandably. It is so hard to fit it all in.
Ran 10 miles in 1:20 at 6am with my running peeps, this is a weekly workout we all do. What we do varies and today it actually varied cause some of us were not "on". Felt flat and decided to be careful and just run "semi" tempo in the middle for 5 miles. More like Z3 plus
.
Went home drank a recovery drink and got everything ready for a 4 hour ride with friends.... OMG..
In the shower after my run Madison( age 5) says to me:' Mommy, you should just rest after such a long run, maybe go lay down". Out of my sweet babies mouth.
I'll post about the ride in the ride thread
Decided to pool run easy 30 minutes today instead of on land to let the legs rest from yesterday. I may do this once a week in place of one run just "in case", to prevent overdoing it.
CC
Anyone get their long run in this week? I would love to share our training together in this forum if you are interested.
I just got back from my long run. I did lots of long runs all winter so was ready for a little longer today.( the plan was for 1:40 run time). My friends were on their last long run for the Napa Marathon. Our team was meeting at 8am for a team fun run of 6 miles and breakfast. So a big group of us met at 6am and ran before the team run.
In the end I ran 19.2 miles in 2:37, 8:10 avg pace!!! My peeps ran over 20, I cut the 6 mile run short, cause I knew a secret shortcut
. 19.2 was more than enough. The paces were easy first 3 miles, pick up for about 5-6 miles in 7:30-7:45, then hold on to whatever pace I could
, which by the end was around 8:40. So sort of EN like with mid run pickups.
Off to roll, compress and go to work.
Happy Valentines day!!
If any non SG peeps are reading feel free to chime in.
XO Carrie
For me, I had a great week running. I respond really well to run frequency, so 5 runs this week had me feeling strong. It may seem odd, especially with the good weather in NorCal, but I've been doing most of my runs in the last two weeks on a treadmill. I've found it's helped a lot. First, I don't have to focus on the pace; just push the button and go. For this week's 1:40 run, I followed the plan to the second. Wasn't the slightest bit tired at the end. Drenched with sweat from poor ventilation, but legs were great. My Garmin footpod is calibrated very closely with the treadmill speed, which is good too.
I think I've found that treadmill running has shortened my stride a bit when I pick up speed. Normally when I get going, I'll feel the stress in my calves after the run, which I assume is because of over striding. With the treadmill, faster paces are stressing the upper legs, so I think I'm getting more of my weight under me as I run. I can recover much faster without the stress on my calves. Anyway, we'll see how it goes, but it does feel much better.
Today was supposed to be an easy run, a 30 minute easy run that I had missed after the bike earlier in the week. It turned into one of those spontaneous, "let's push and see what happens" kinda runs. Cranked up the treadmill and settled into a zone. 60 minutes later, 10 miles done. Cooled down, had a shower and entered my new vDot into the system!
Legs are doing very well, thank you.
tom
TM running is much more forgiving on the calves as you are not propelling your body forward like on the roads. So glad to hear how it is working so well for you.