Week 17 Run
I'll kick this one off.
So I have arrived at my 8th week of running in the OS and did a 5k vdot test on the treadmill this morning. I got up early and had a loser error or user error on my garmin during the run. It seems that I pressed the stop button not the lap button after 1 mile. SI'm not sure why I did this as I have been using my garmin on every run. So here's what I have done.
I started with a warmup cleared the treadmill the first .1 mile was to walk get to 1% and up to speed. So after my watch was stopped I had to figure out how much time it took to do the first 0.1. Restarted the watch for the 3rd mile and completed the 3.1. The treadmill time was 29:45 so I walked out another 0.1 at similar pace and took off the 1:20 for a 5k time of 28:25. This is a 4 point vdot increase to 33. I will download the file when I get home and confirm all the data, if I recall correctly the garmim keeps track if the time it's stopped (maybe not).
I felt that I left 25 seconds out there and could have pushed the pace even more but was close to max. I honestly thought I could do a 9:30 no problem and would push myself by 10-15 seconds per mile. As it turns out I should have gone for 25-30 seconds per mile faster than what I thought. It really makes no difference for my vdot as the 28:25 is a 32.8 and 28 flat is 33.4 but there is still the fact that I left time out there due to pacing and underestimating my fitness gains.
My next vdot I intend to crush myself as I will be getting a transition week and if I have to retest because I blow up so be it.
Finally I attribute a decent portion of this gain to losing 8 lbs and second I did not push the 1st test due to my knee, which is feeling great. So I'd say 2-2.5 points for weight and sandbagging it and 1.5-2 points for fitness gains. I expect to see one perhaps two more big jumps as I lose weight then I'll really have to work for the gains.
Gordon
Comments
Nice work, Gordon. You've been very consistent in your training and have realized some good gains. You've also been very smart in your approach to easing back into the run. Congrats.
Dave
Chris... amazing the difference between 6:00 and 5:40 huh? I learned that last year as well. My HMP and TP are only 2 seconds apart, but I can even tell a difference between them sometimes.
I nailed 3 x 1 mile on the treadmill this morning at ~5:32 average. Run legs are definitely starting to come back, now I just got to make sure not to over do it like I usually do.
These post are slowing down ... How did everyone elses workouts go?
It is perfectly normal (and expected) to be a little warn out by this point of the OS. Whether your workout went great, just ok, or you blew up and didn't do it ... post about it.
We will all make it through these final 3 weeks and once you take some transition time your body will absorb the OS and you will be even stronger!
Switching up workouts this week after crusher ride on Sunday with TREK/K-Swiss Team. Legs felt fried Monday so ran last night and going to ride Wed/Fri. Felt pretty good and no big problem holding pace. Biggest struggle is remembering which button makes 305 "light up" so I can see how far I have gone! Between that and looking for cracks/potholes/roots it was pretty eventful! Hit all 3x1200 at z4 which is about 7:10 and felt pretty good. Not sure I could run a 5:40 mile going downhill!!
Recap of team ride...........
http://endurancenation.us.dnnmax.co...fault.aspx
Great job guys getting it done. I was feeling it still from yesterday's good workout and kept it smart on the pace too. Did the 3X 1200's at 10mph and 1% grade on the mill this morning. When is this snow and ice crap going to end so I can get good footing outside again.
Seeing as I live in Texas and got snowed on while running yesterday and the weekend forecast is 35 degrees for start time... I have given up all hope of the warmer weather coming back....
Thanks Matt & Dave I definitely did not want to injure myself and did too much running too fast in the past once.
Philip the warmer weather is coming I hope. We are actually expected to be get above freezing in the Great White North on the weekend. That is actually above average by quite a bit so I am happy.
I have a day off as I ran on Monday.
Keep the reports coming in over the last month of the OS
Gordon
Just went downstairs to the corp gym. Man is that nice to have!
2 Miles wu @ 7:50
3 X 1200 @ 6:11 - 6:15
3' walk between
Did a 2 mile WU and a .5 mile calibration of the Garmin on the track then did the 3 X 1200s all at 6:45 for a total 7 miles today. Below does not include the 2 mile WU...... Nice numbers being posted today!
Duration: 37:19
NGP: 7:09 (225.1 m/min)
VI: n/a
Distance: 5.004 mi
Min Max Avg
Heart Rate: 103 171 155 bpm
Speed: 2:33 0:00 7:29 min/mi
Great to see the good numbers everyone is laying down. Continued my newly-found good run mojo on the t-mill this morning. 2 mile WU at 8:00 then 4x30" strides then felt frisky and went for 4x1200 at 6:30, 6:30, 6:25 and 6:20 at 2% incline. Even squeezed in an extra mile at the end at Z3 6:40 pace. Worried that I'll never be able to hold these new paces once I run outside again (it's literally been weeks). Also betting I'll be really sore as my joints have gotten used to the t-mill cushioning. Yet more snow forecast for tonight and tomorrow. No mas!
The road to running recovery continues. I ran Mon and today. Monday was outside for about 5.6 miles. Felt ok, did some strides, no garmin so it was all on feel. Good news was no pain after the run.
Did a Tmill run tonight w/ 4x30" @ 6:40, then 2x 1/2 mile at 6:40. All the rest at 8:00. Holy shite was it hot at the Y. I was drenched. Hip/glute feels better, but still stopped after the intervals to stretch. Oh the joys of a running injury. Makes me want to go Socie and bag it all for full time bike racing.
Too bad I love to run.
Dave
Glad to hear you're getting back in the run groove, Dave. Been nursing a semi-chronic hip-joint issue for the past year and I know how frustrating it can be when it flares up. Being religious about doing decent warm-ups and cool-downs and doing my PT stretches/exercises after each run has really helped me manage the the discomfort. Here's hoping the pain's all gone well before spring!
Today was the first day I felt like I could really let loose on the run as my hamstring has been bothering me for a few weeks so Ihaven't pushed the pace and have missed a vDot test. Averaged 7:09 on all 4 mi repeats, well 3 and 2 halves. Last TP was 7:20 so felt great about that. Feeling good now and no soreness so extremely happy.
I did get the 2 x 1/2 mile and 3 x 1 mile efforts done but the last one mile was a bit slower than I would have liked. Of course that was on the up hill portions of my new route, so that should count for something.
Folks...
Just thought I'd jump back in and say hello/update from HIM land.
I've successfully transitioned over and am getting accustomed to the back to back weekend work again. Glad I jumped out when I did, if nothing else just to get reacquainted with 3 hr/2hr aero rides.
Some good news to keep everyone at it....just PR'd a half marathon and took home some hardware after PR'ing in a 5k several weeks ago. Looking forward to my first HIM RR this weekend. Hopefully, the weather will be decent and we can get a good effort done.
I continue to be impressed by the work being done in NOS....congratulations.
I've been in sick bay most of the week but got out yesterday for an OUTDOOR BIKE.
Decent work, but not strictly with the plan. Good to know that I can still goof around and noodle with the best of them.
Down 9 pounds from December. Outside again today for a warm sunny run.
What a rediculous run I had this morning. Went outside thinking that roads would be fine as it warmed up over freezing yesterday and had the roads in pretty good shape but I was wrong, as we got a little dusting of snow and freezing rain over night that made the roads unknowingly slicker than crap. Struggled through the first Z4 interval to hold 6:28 (supposed to be 6:15) and it felt like an IP interval slipping and sliding the whole way. Knew then that I would just have to go by effort and not worry too much about end result time of the Z4 stuff and HMP stuff thrown in. All-in -All not bad I guess for so much slipping and sliding to a 1:35:03 for 13.1 miles.
Nice job Trent! Got mine in, but was work for me. I was able to hit a 4 X 1 mile at TP and a 1 X1 @ Z3 on this one.
Duration: 1:26:08
NGP: 7:25 (217.2 m/min)
Distance: 11.27 mi
Elevation Gain: 1454 ft
Elevation Loss: 1422 ft
Grade: 0.1 % (31 ft)
Min Max Avg
Speed: 4:26 0:00 7:40 min/mi
I got mine in yesterday as my first half Marathon Race! (So I guess thats a PR!! haha)
1:51:49. Wasn't as fast as i was hoping... but I also wasn't expecting the hills! So I am happy with it considering its only the second time Ive run over 8 miles in my life.
It was a 20' treadmill run and I was feeling great until about 15 minutes and went south quick. I did the classic go out a little to hard, but I wanted to see what I had. Held 11 mph for the first 15 minutes, then had to back down to around 10 mph for the last 5. I ended up with 3.53 mi in 20' and an average pace of 5:40...considering I thought I was going to have to step off at abut 16 minutes.
To "cool down" I ran an hour at EP and watched the final three waves. I'm pretty sure I'll have a good result on the run, but I don't know how my swim and bike will stack up.
BTW, everyone told me this indoor tri stuff was going to be easy, but a local college tri team decided to show up, along with multiple dudes in speed suits, newtons, and yes compression socks on one guy. Of cousre I had my EN kit and bright yellow zoots on so I looked just as much like a tri dork.
@ Trent - I hear you. There was no snow here, which would make it worse but plent of ice on my run today
@Philip - Good job with the PR.
@Matt - At least with all your tri dork gear on no one can say you were trying to hussle them.
I got in 40' at my new z1 pace and everything felt good. Kept running for a total of 50'. I even saw high 6' miles on my 30" strides. Of course after that I needed the 11:48 for recovery. Looking forward to some week 9 track workouts.
Gordon
Did my run today in the warm California sun...
12 miles with 4 at z4 and 8 or so at HMP. Legs are gonna be sore. Shirt off for about 1/2 the run. This is the weather I was banking on when I moved here. Hard to hold the Z4 today. Has to be the amount of "work" I have put in the last 7 days. 7 days ago was team ride, hard ride on Wed, 6 miles at z4 Friday with VP of Perfomance, crusher CompuTrainer workout yesterday then long run today. Think I am diggin a bit of a hole....
Using Sundays as my long run as I prep for the March Madness 1/2 Mary. Wanted to go out and lay it down today....mission accomplished. 13.11 miles in 1:35:47
My PR in the half is 1:37:00
or should i say WAS
Better late than never, I ran Sunday's workout this morning. Got 2 x 1 mi at 6:09 pace, and a bunch of Z1 time. Had to cut it at 1hr total, for 8 miles. Run is still feeling good.
Suprsingly, I'm much less sore this morning than I was last week after 75'.
Had a great run with Keith yesterday morning. First run outside in over a month and was happy to discover that all my time on the treadmill hadn't made me "soft." I guess it's a good sign that I was going faster than I thought I was during the recovery intervals.
Given that it was my longest run since last October (12+ miles) I'm pleasantly surprised how little soreness I have today. Feeling optimistic about really improving my run splits this year. Can't believe we're down to the final 3 weeks in the OS!