Week 15 Run
Guess the doldroms of the OS really are upon us as there is no Run thread yet. Or maybe it is just because team chavez usually started it. Regardless, did mine this morning with Kevin. 6:00 am start. Did the 10.5 mile loop. No set 800's [I left my gps at the lake and his sucks] but a few of the miles sure felt fast. 1:13:03 overall. Went to the pool after thinking that would make me feel better...was not the case.
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My running is on the shelf until Sunday or Monday. Been dealing with some acute hip pain after my runs. Went to see an AWESOME PT yesterday who nearly knocked me unconscious with some serious trigger point release stuff. Thanks, Leigh.
I'll be on the sidelines cheering you on.
Dave
Woke up with the wind howling and the snow drifting. Downstairs to the t-mill. Two mile warm-up then 4x800 at Z4 6:32 pace. Finished off with 10' at Z3 6:40 pace. Will top it off with a little glute and core work by shoveling the walk. Kids home from school for the 4th day in a row and looking to make it a full week. Please make the snow stop....
Ditto with being under the weather. After flying down to Orlando, Ive come down with a pretty tough sinus infection. Trying to work out it, but Im not pushing it. I did put in a short easy run yesterday, 3 in 26:24. Nose felt like I was breathing fire for the entire thing. Tonight, I'll get on the trainer and spin up a few.
What Chris fails to mention here is that he pounded out the 20s on the trainer just before bed last night. The route we take is basically a circle that runs by both of our houses. The 10.5 miles arent easy in either direction but one way hurts a lot more with a handful of rollers and one long, pretty steep 1.5 mile ascent. Had i known about Chris' late night intervals only a few hours prior I might have suggested the down-hill direction. But, now that its over it seemed like a good idea to take the hill. And, Chris didnt complain.
Inspiring posts for those able to knock this out today!
Chris G - knocking out 10.5 miles on the back of yesterday's performance is just amazing.
Sending healing thoughts/vibes to those fighting the Feb. BUG as well.
Went to the treadmill today and ran a total of 6.0 miles at 1.0%. Dialed up 6:49 for each of the 4 intervals and nailed it! I also ordered the Garmin footpod today so that I can record these future TM runs into WKO.
The TM felt tough to me but also helped me to stay dialed in. As much as I hate running inside, I think I might actually do more of these in the future as I need to make sure I am nailing the runs consistently here on out.
Wishing all those snow peeps much luck this week!
SS
Ran my 800's well then did another 3+ miles for a total of 8 miles. I think more short running distance is definately better but I've been blowing off the threshold runs for 1-2 miles, therefore I'm sure my ability to hold-on for a 5k will suck eggs. That will change.
I have noticed looking at my PMC that while I am not carrying very much deep chronic training stress ...my CTL is about 2 points higher than my 1st HIM in 2008. I'm guessing that means if I did a couple 12-15 mile runs and started swimming I'd be in HIM shape in 4 weeks or so. That's pretty cool to consider as I know I'd be much faster on the run and bike @ the same relative bodyweight.
Vince
Didn't feel too bad considering the hell power clinic workout yesterday. Nailed the 4X800's at right on 6:15 pace and did a mile of the final 2 miles at Z3 in 6:21. Total run was 46:21 for 7 miles. Not bad for running in traxc in the snow.
Does anyone else have a hard time running correctly on the treadmill? When I run on one I cant get good form and it feels like my weight is farther back than usual. Feet landing out front of my center of gravity and my legs muscles seem to fatigue faster and different...
Do you run on an incline? I keep the treadmill on at least a 1.5% grade. Feels easier actually and I think its because it helps to keep the footfall more underneath, slightly behind.
Oh yeah, I forgot you guys were still running.
I think I may have to outsource the run portion of my IM this year. 
Just kidding. I think I'll run again on Tues or Wed and see how the hip feels. Riding outside for the past 3 days has definitely taken the edge off not running.
Good work all.
Dave
Going to enjoy the afternoon watching the Olympics with the fam.
Got the vibe from Chris G after readiing he went longish today and decided to do the local half marathon course that is put on in our town. Did a 1 mile wu to the course then ran the first mile at MP, then the 2X1mile @ Z4, then I pretty much stayed on pace around Z3 and Z2 the rest of the way. Ended up with 1:35:14 for 14.1 miles. Not counting the first wu mile in 8:00 it was a 1:27:15 half mary, not bad for Febuary and the longest run since IMLou. What a little motivation from Chris will do is amazing.
Had an early valentines day party with friend and combined Sat & Sun work out. Got them both done and need some rest.
Bike
Entire workout (183 watts):
Duration: 1:15:44
Work: 832 kJ
TSS: 113.8 (intensity factor 0.949)
Norm Power: 197
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 27.342 mi
Min Max Avg
Power: 0 396 183 watts
Cadence: 35 114 80 rpm
Speed: 0 31.4 21.6 mph
Pace 1:55 0:00 2:47 min/mi
Hub Torque: 0 106 55 lb-in
Crank Torque: 0 478 192 lb-in
Run
Entire workout (145 bpm):
Duration: 26:45
Work: n/a
rTSS: 63.1 (1.164)
NGP: 7:49 (205.9 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 13.17%
Distance: 3.161 mi
Min Max Avg
Heart Rate: 96 158 144 bpm
Speed: 0 47.6 7.4 mph
Pace 1:16 0:00 8:07 min/mi
Glad that I could be of assistance. FWIW that is a pretty fast half at any time of year, at least it would be for me...
Some great (long) runs today gentlemen!
I am bouncing back as I had hoped to, thankfully. Woke up still feeling some of the BUG but not near as bad as yesterday. Was a bit chilly at 3 p.m. for me with 25+ mph winds and 42 degrees. I did a 2.25 mile WU then a 3 X 1 nailing the Z4 pace (6:49) with 6:46, 6:41 and 6:42 then the remainder within 10 secs of Z3 pace. I felt pretty good upon finish, could have done more if I'd had the time without too much damage.....
Duration: 1:06:53
rTSS: 94.8 (0.876)
NGP: 7:23 (218.2 m/min)
Distance: 9.004 mi
Elevation Gain: 963 ft
Elevation Loss: 994 ft
Grade: -0.1 % (-31 ft)
Min Max Avg
Heart Rate: 85 169 154 bpm
Speed: 5:18 0:00 7:29 min/mi
Altitude: 702 792 755 ft
Nice runs! This has been an up and down week for me and well today was way down haha.
got in a 50-60 min run. ( forgot to turn watch back on after I retied my shoe....) my paces were all slow and felt hard to hit anyways...
A had a list of useless excuses i made up to make myself feel better and why I couldnt just suck it up and get it done.
Its a new week tomorrow and I will make up for it
Snow and ice still everywhere in NoVa yesterday morning so another session on the mill. About a 2-mile warm-up at EZ pace with some strides then 3x1mile at 6:30 pace with 2' rest between reps. Tacked on another 10' at 6:40 pace before a 5' cool down at EZ for an hour and 8.5 miles. Bumped the incline up to 2% this time and it felt pretty good. I'm now starting to feel the benefits of all those Z5 IP workouts. I feel like my turnover and foot speed have definitely improved. Before the Z5 phase, trying to hold 6:30 pace would've felt like I was trying to keep up with the t-mill. Now I felt I was in control and could have picked it up. All this talk about longer runs has me jonesing for a 10 or 12-miler soon. My try that this Sunday just to see how it feels.