Week 16 Run
It finally snowed here yesterday so I had some interesting footing to deal with. Waited til a little later than usual as I wanted it to be more light out as the shoulders were small and roads slippery [at least that was the excuse for staying in bed a little while]. The "main" roads were pretty clear so footing was decent as long as no cars were coming. After the warm up got the first 1200 done at a 5:39 pace. Had intended to sit right on 6 minutes but by the time I looked at the garmin I was .2 in and at 5:29 so I figurered why not. Gotta try and keep up with the drill bits of the world, right? Kinda cool that even after walking for a few seconds and then jogging the rest of the mile the split was still right at 6:30. Started the second one feeling good. About 200 yards in I had to make a turn onto a busier road. Was obvious pretty quick that I could not run fast on the shoulder so I turned around and went another way. The first half of interval was about over and I was at a 6:20 pace. Had no desire to start it over so I went as hard as I could for the rest of it. Ended the .62 with an average pace of 5:50. The third one I had to dig pretty deep but managed 5:37. Had to play some fun mind tricks which I may explain later. I was officially beat after that. I decided that the shortest way home was a good call. Problem was that involved a bike path that was untracked. Made first tracks on it for a little over 2 miles. Snow was light and fluffy so it was not too hard but certainly not very fast either. A little over 7 miles total.
Comments
I have had a couple of Down days in a Row of saying I will jsut push through it and maybe tomorrow will be better. Well once again today was horrible. Apparently did not charge my watch it dies 6 minutes into my run. It was in the 20's and I found myself runnign on ice down a a dark road...
That said My legs felt fatigued even before my watch died... I finished thr circle I was on and felt horrible the whole way home and cut the run short. I think i have officially hit my first big valley after being up on a peak around test time. I have tried to push through it but I think since thats doesnt appear to be working it might be best to get a light spin session in tomorrow and try to dig myself out. Since im new to all of this Ill take this as a learnign experince now so i will b better prepared in the weeks prior to my HIM.
@Philip - hang in there, I know how you feel. I was there last week and it's taking me some time to work through the doldrums.
@Chris - impressive effort in the snow, I'd be interested in hearing about your mental tricks. There are times when the six pack goes soft and I have a hard time fighting the voices (slow down, walk, etc.).
Well, that was ugly..........
Saved mine for the lunch hour and treadmill today. I dialed up and hit all 3, 1000s at 6:49 (1.0 grade) but had to summon inner Chris G/Trent powers to complete it. Also, there was some walking in between the last two as I was really sucking wind
. Thereafter I did something lame like 3 X .25 miles at Z3 pace for a total of 6.65 miles on the TM today. I got the work done but was most likely suffering from some fatigue left over from yesterday's brick.
Team, keep hammering these out no matter how tough they seem right now. Work works and pays dividends when the Spring races come around.
SS
I haven't been posting much because I've been busy with the baby and I managed to lose my run mojo last week. After three very disappointing runs I decided I just wanted to do a very easy run today even though I was scheduled to o 3 x 1mi @ 5k pace. In fact Trent, Chris G and Mike have all been turning in better splits than I have for the last week or so....Nice Job Guys!
So I got on the treadmill at lunch, very easy warm up and my legs actually felt good for the first time in over a week. I decided to start a 1 mile interval to see how it felt. It went really well, I recovered and did a second which was tough but manageable. I knew the third would be tough but I figured I was 2/3s done so I sucked it up and finished.
1st mile @ 10 mph 4% ~5:32
2nd mile @ 10 mph 5% ~5:24
3rd mile did go as well, I started at 10 mph 6% and had to back it off as it got really tough but I held it together to average 10 5% ~5:24
Hopefully this means my run mojo is back and I can start to seem some improvement at some point. Eitherway, I'm content at the moment knowing that at least I'm not getting slower.
Holy Crap!@!
I don't know if I'm starting to go snow crazy but I'm actually growing to like running on my home treadmill. Maybe it's because I wouldn't have been able to run for most of this winter without it. I'm finding it's really helping me focus on my form and turnover. And the cushioning sure helps keep the post-run soreness down. It's definitely been a worthwhile investment. Got up early this morning and headed down to the basement for the following:
Finished 1 hour at just over 8 miles all on a 2% incline. Now I'm wondering how I'll feel on my next outdoor run (whenever that might be).
Hey, Chris G (and Matt and Trent), I've been really impressed watching your dramatic improvement on the run this past year. Where were you run-wise a year or two years ago? Where you always a sub-6 runner or is this something relatively recent? I'm asking because I never thought I'd be running mile repeats at 6:30 pace (let alone 7:30 pace) and now I'm starting to wonder just how much untapped potential I may have to get faster. Two years ago I finished an Oly at 7:30 pace and I thought that was probably as fast as I could ever go.
Chris, that is some performance coming off of yesterday's strong brick bro.
What the hell have you been putting in your bottles lately?.........Ancona juice?
1st .5 @ 7:25
2nd .5 @ 7:20
1st mile @ 7:20
2nd mile @ 7:22
Was pretty happy with how I was feeling and am feeling right now. Love looking at everyone else crushing it and hope to be able to hit some of these paces with a couple more years, well maybe not 5:30 pace but a guy can dream.
Chris,
Run wise I have gone:
4:08 Chicago 2004
3:55 NYC 2005
3:38 Albany 2006
4:12 LP 2007 [felt like I walked the majority of the second loop and was my inspiration for learning now to race which led me to EN]
For LP 08 I had my Vdot pegged at 51 and ran 3:46 off the bike. I did most of the Out Season intervals last year and had a big 5k PR in April of 09 of 18:45. I ran 19:30 off the bike a week or so later. I then had a stupid achillies issue I battled for a few months but came back strong at the end of the year and ran 19:16 pushing the kids in a double jogger the day after running 40:03 off the bike. I now feel stronger than ever running and plan to run 17:45 in the same 5k in April. It is a bit hilly but a good test of fitness headed into the season.
I know what you mean about braking through barriers that you never thought possible. I thought 4 hours was great a few years ago and now would be pissed if I ran an open mary over 3 hours. At this point I think sub 17 is doable. My rubber band is plain ole rubber ban colored, here is to hoping it helps me to stop eating way too much...
I think this is where the forum really pays off for me. I read Chris G's and Chris W's dialogue below and it really helps keep some things in perspective for me. Instead of sitting here mulling over one single data point - my painful, somewhat frustrating run today, I see real data/examples below where work works with patience and consistentcy over time,......... years and months not days and weeks.
Honestly, I have been a little frustrated with my running performances lately, however the latest posts from the team have really kept my head where it needs to be.
....back to work tomorrow.....
First off, I now strongly believe that if you think you have reached your limit you will stop improving. Just keep working at it and see what happens. I obviously didn't used to think this as I bought a treadmill that only guys 10mph ... opps!
2004 Chicago Marathon 4:10 (first race ever)
2006 Chicago Marathon 3:28
2008 Chicago Marathon 2:58
2009 No marathon, but multiple 22.5 mile training runs in under 2:30. 1:17:30 half marathon and 16:59 5k.
No comment on the IM runs because I have yet to have a good one ... I have confidence this will be the year I finally get it right though
Full Disclosure - I was 199lbs in 2003 and hit 132 in 2009, so that helped a little as well.
Do you think so? (MOJO) I think you'll come back just fine with flying colors. Good job on the workout, keep it up.
Thanks all of the NOS folks have kept me motivated to push through. Watching you, Chris and Mike get wicked fast as also lit a fire under my ass. Thank You!
Chris,
Like the other guys have said and from there examples show just keep doing the work and the times work themselves out. I ran my fastest 5K at 21:04 in 2005, then in 2006 worked down to a 19:19, but never thought a sub 6 min. was in me. It seemed as this was the pace when doing intervals that I just could never get down to without hyperventilating. I found a few good training books finally and in 2008 right before EN days went 18:53 for 5K. But just 3 months of EN i went 18:08 and by the end of the OS broke 18 with a 17:59. Already this OS went 17:57 solo (not in a race) and that was after the drillbit incident. I know I'll go 17:30's by OS end.
My marathon and half marathon have also came down considerable. In 3 years from 3:34:xx to 3:02:xx and 1:40:xx to 1:23:xx. So It will come but like Matt said you CANNOT put a limit to yourself or you'll just never get there.
Dude are you pulling a Carrie Chavez and not dispelling your correct Vdot. With these paces at Z4 you are a 60+ vdot guy. Remember I'm just in the meesly 56 to 57 rage.
Great stuff on the run today.
It was actually pleasant here today -6c so that's what 32-13 or 19F give or take. This was my first long run (50 minutes) outside as I have only done brick run from my place. As I head in to week 7 of my run I know that I will have some big improvement next week on a vdot test.
2X1/2 mile @ 5:01 and 5:15, 2X1 mile 10:15 and 9:52. I'm supposed to be running at a 10:34, it got dark and apparently I just kept running faster. This is what I get for running on the treadmill all winter poor pacing.
Now I just need to figure out what pace I think I can hold for the vdot and then go 10-15" faster per mile and hold on...
Gordon
I am no more than a 56 but just an idiot. No chance in hell I could run that fast for an hour. I also noticed that I was doing next weeks run, 1200's instead of 1000's. Seems wrong to run a little more than half mile intervals at T pace. Been paying for it today as my left hammie is pretty tight. Such is life...
Good stuff. Thanks for sharing your stories, guys. It gives me (and I'm sure others) needed perspective and great inspiration. Beyond learning how to work much harder than I ever have previously, this past year in EN and learning from all the teammates has definitely taught me not to put limits on my potential (something that I've found easy to do over the years). It really is pretty cool to see what hard work and a positive attitude can get you. Now I believe I really can go sub-6 pace on a 5K. Maybe not next week but I'll get there eventually.
Just some freaking fast folks in here...
Power Clinic test yesterday with nice imporvements. Today I decided to just run.......
House sittiing a house just off Mulholland Hwy in Malibu, so left the house turned right on Mulholland and ran about 1.5 miles until I found a trail into the hills. Ran up a canyon until it started to get dark then went a bit further. Really cool running along a creek in the mountains with about a zillion frogs croaking. Getting back was a bit hairy, not as much moonlight as I figured. Got dark fast. By time I was back on pavement it was dark. No biggie.
About 7 miles in under an hour. Kept garmin going just for time/distance. Pace suprised me. Figured I would be over 9:30 miles in the hills but turned out quite a bit lower. Can't believe I am actually running at the speed I am. vDot is up to 47 and probably going to climb. Set a mark of 50 by time IMCDA rolls around. One can hope....
Well, not much to report, but I did run outside yesterday for the first time in almost 2 weeks.
Did a 20' treadmill on Tues and it felt like I hadn't run in 10 years instead of 10 days. My legs were tired from the big bike weekend, but come on! The good news is I didn't have any hip pain afterward nor the next day.
Went skiing on Wed with my son and that felt great! Hope to be doing more before the season's out.
Ran a whopping 3.5 miles yesterday, no pain last night or today, so the road to recovery is going well. It's amazing how sore my muscles are from running after taking 10 days off. I'm old.
Dave
I'm a bit late to the party (crazy stomach bug had me laid out for the last two days). Just to add to what Chris, Matt, and Trent said, if you'd told me 2 years ago that I'd run a 17:45 5k under any conditions, I'd have just plain laughed at you. in 2007, I was stoked to run a 20:24 (and take 2nd place in my AG). Last year, I hit 19:15-ish, and couldn't believe what I'd accomplished after a short OS (joined EN in February 09).
This year, due to some significant core strengthening with PT for a hip issue, I've had a breakthrough. As Chris G points out in another thread, have I had 4-5 points of Vdot increase in a period of 3 months? Doubtful. What's much more likely is that I've had a significant breakthrough in what I believe I can do. Do I now believe I can go faster? Yes.
At this point, my only goal is to learn what I'm capable of, without any sort of pre-conceived notion of what that is. Can I go sub-(insert # here)? I don't know, but I want to find out.
It's very liberating to know that just doing the work will take you places you didn't know you could get.
Mike
I'm flip floppiing the Sat and Sun workouts since I've got the bikes in the shop today. Getting the project all done on the road bike with the Di2 system. (should be awesome and i'll post pics when i get done today.
Anywho I got in 12 miles in 1:22:38 and did the 2 X 1 mile at 6:10 pace then threw in 4 X .5 mile at 6:20 pace (HMP). I'm really feeling a running boost in fitness as these paces felt easy and my wu and easy stuff was supposed to be at 7:47 pace and I went all at or under 7:15 pace. Just hope it keeps it up.
Therefore today was week 13 for me and a day off, but since I can't test tomorrow I decided to run and went out for a easy run.
The guys from last year know that no plan and just going out for a run is always a risk for me...
I ended up holding my easy pace really easily for 30 minutes, so keep going until I got thirsty.
Entire workout (8.8 mph):
Duration: 2:03:19 (2:04:53)
Work: n/a
rTSS: 172.4 (0.863)
NGP: 6:45 (238.6 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.002 mi
Elevation Gain: 800 ft
Elevation Loss: 809 ft
Grade: -0.0 % (-10 ft)
Min Max Avg
Speed: 0 14.7 8.8 mph
Pace 4:05 0:00 6:51 min/mi
Altitude: 767 847 808 ft
Might not have been the smartest thing for me to do, but it gave me a huge confidence builder and mental boast. I was starting to doubt that I was going to be able to run Boston as my run volume is so low compared to the last 3 years, but this worked held a ton.
I started and ended the LSD portion of my yearly training today. We were both feeling banged up and decided to bag the intervals. Ran 12 at what ended up being EP after we made several stops. Guess that is how the other half lives...
Nice work Chris, Trent and Matt!
Just got back with the family from www.canyonoftheeagles.com . Did an 8 mile run early this morning. 2.25 warm up on gravel roads then 2X1 at TP. Was going for 2X1 at Z3 next but those ended up at Z4 also, so ended up with 4X1 at Z4 with some walking after each effort and several good hills in the mix. Still feeling beat up a bit from this week with a -35.4 TSB after the brick. Hams and back still tender and very tight. Looking forward to the day off tomorrow from biking/running!
Duration: 1:04:51 (1:17:13)
rTSS: 82.5 (0.833)
NGP: 7:46 (207.2 m/min)
Distance: 8.003 mi
Elevation Gain: 1340 ft
Elevation Loss: 1347 ft
Grade: -0.0 % (-8 ft)
Min Max Avg
Heart Rate: 76 169 149 bpm
Cadence: 33 96 80 rpm
Speed: 4:14 0:00 8:11 min/mi
Altitude: 986 1219 1075 ft
Reporting in from the other end of the spectrum, I got in a very slow 6. Legs were d e a d, so after 2 intervals, shifted on the fly and just enjoyed running outdoors for the first time in weeks.
Got'in 12 miles yesterday in a rain/snow mix. Felt good, worked out to about 7:40 per mile. The good news my calf doesn't hurt this morning.
About 1 month until my half mary.
Hoping my cycling mojo returns this week....
I was able to run in Tampa, though it was cold by their standards. Early am temps were about 42, and I was out there in shorts and a long-sleeve T-shirt, while everyone I saw had on jackets, tights, gloves, and hats. I guess it's all relative. I did the Sunday run Monday night after work on the treadmill while watching the Olypics. The Wednesday run was great. And I ran 30 mins on Thursday to make up for the missed brick on Tuesday.
Yesterday, I got outside at home for the full 1:15. It was my longest run since the Longhorn 70.3 on Oct. 25, and I definitely felt the pounding. Overall was 9.53 miles at 7:52 pace, which just last year would have been a 10 mile race pace, and my run yesterday was quite hilly. Onward . . .