Week 3 - Run Thread
Good morning! Just finished up the run session on the track with the group we host on Tuesday mornings. Was wondering last night how it would go ..due to the Typo thing of the bike intervals that caused me to do 3 sets of 12. Oh well! I did not get the typo post until I was done with that hellacious workout. Well I am happy to report my legs were there and speedy at that.
warm up 2 miles, drills
3 x 1 mile at TP( 6:42,6:47, 6:46) with 1/2 mile easy run in between
1 mile cool down
Temp was 31 which is FREAKING cold for here, but I loved it!!! I love running in the cold weather.
Just had a healthy breakfast, hot shower and am wearing my compression sleeves!!! Recovery is key between these workouts!! Don't forget to roll, stretch, compress and eat well!!!
Carrie
Comments
Hooked up with Tom Glynn and another fast kid for the intervals this morning. Kim won her AG at Cali 70.3 this year and was 3rd outta the water, 5th off the bike and 25th in her AG at Kona last month. So, in short, I got to see a lot of their backsides this morning.
We will be making this a regular Tuesday morning thing going forward. So the Wednesday run will now be Tuesday for me/us every week like Carrie.
Because of my psuedo-training hiatus that past couple of weeks I went out conservative. Or, more to the point, I went as fast as my legs would take me.
Interval #1 - 7:56
Interval #2 - 7:58
Interval #3 - 8:07
Glad to be done and now it is time to eat.
I just love that we have pics again!!!!!!! Thanks John!
See John's post for my pic
Nice sunny day in Northern California after a pretty cold night.
Great run today as I felt pretty sluggish after yesterday's bike intervals.
3 x 1 mile
6:11 / 5:57 / 6:02
Felt fast, but this evening I just looked up my Coach Patrick vDot prediction and realized I am going to have to run a 5K with sub 5:30 miles by the end of the OS. Yikes!
tom
Still feel crappy, so I am forcing myself to take the day off today.
Hey Guys, got mine done before work today. Decided to go on the treadmill since it was 40 and raining here.
Not sure if I was just bummed I wasn't in the 70s and sunny weather anymore or tired from doing the bike intervals about 12 hours before, but this was a tough workout. Still managed to get all 3 mile repeats done though and at my estimated TP on the treadmill.
Despite the 3x10's on the bike leaving me a litle tired I bounced back today and Had a Great run this morning. It was in the 40s though thats kinda cold for texans! (actually had to break out some cold weather stuff!)
Once I got my info i was pleased.
.5 - 8:15 (guess I was a little anxious these were supposed to be 8:33)
.5 - 8:15
1 mile 8:33
1 mile 8:32
Surprisingly (after doing the 3x12 instead of 2x12 yesterday), I felt great on the treadmill today. Nailed all 3 right on pace, smiling the whole way through. Dunno what's been going on this last week or so, but I'm really feeling great during the vast majority of these workouts.
Dave C, you better get feeling better before this weekend! We need you for the challenge.
Mike
Once I got running I was fine. Toughest interval was the first mile repeat. The second mile I just stared straight ahead and brought it home. A teeny voice in my head suggested that I cut it short or modify it to be easier but then I remembered I was accountable to you all. So thanks guys - I think.
I'm amazed anytime I read about someone doing ANY workout before work.....I hit the streets/treadmills/pain cave after work. I need my beauty rest
I would miss 9 out of 10 workouts if I had to wake up early....
Phillip, way to get this one done bro! I think getting the feet to the floor is the biggest battle I face each day. I admire your consistency and tenacity friend. KMF!
"Legs, these are Hills. Hills, these are Legs. I know you guys used to know each other, but after so long I thought I would give you a formal introduction."
And as Carrie said - a little brisk in these parts: tights, long sleave, vest, gloves and earmuffs (we're wimps here in California!!
).
Mike
major ouch, but got'em done. #1 7:26 #2 7:24 #3 7:27
Totally have the cold weather hard run hack cough going at the moment which is funny. Work is giving me the "do we have to quarantine you" eyes.
Kathy, I really keep on top of the foam roller during the OS. I use the roller every night for a few mintues on the IT but also the quads and especially my Vastus Intermedius which I've found helps get hip issues at bay. The problem may be hip related but the pain is surfacing at the IT band insetation points.
http://en.wikipedia.org/wiki/File:I...uscles.jpg
@ MIke - There better be a foot of snow and ice coming down from the heavens with all that run gear on
Not feeling the love today. Looks I should have done 1x10 yesterday.
Int. folks had 2 x .5 miles; 2 x mile. Toned it down a little from last week to be in the Z4 TP pace more closely.
2 x .5 - 7:55, 7:53
2 x 1 mi--8:02, 8:01
I just felt extra breathless throughout today. Gorgeous, sunny, mid-40s so to be running in LS, tights, cap and NO jacket in mid-November is such a treat!
Off to eat. I'm hungry as a bear right now!
Wow can't believe how that worked out. Was feeling like there was no way based on the aforementioned lack of sleep and stoopid schedule. About 70, sunny and super windy here in Charleston WV today. Naturally the start was into the wind. Did an easy mile to warm up and then went for it. Was hard to hold then about half way through someone appeared in front of me with a shirt that said "WV Ironman 140.6" and I knew I had to run him down which took my mind off of it. Second one about half way through I got to turn back down wind and the live version of ironman shuffled up on the ipod which helped. The third I spent trying to run down a coal barge but as it was all down wind and I knew it would be over soon it was tolerable. While the last one was the fastest it was the easiest by far due to wind.
6:20
6:17
6:15
very happy that is done with
True IM veteran performance we have here! Awesome job Chris!
Linda, am I reading this wrong or are you just getting faster each time you do these? Looking strong!
from the Garmin:
6.2 miles, 7:37 pace
1 @ 6:40
1 @ 6:52
1 @ 6:45 .....the last one hurt!
TP = 7:36
.5 mile repeats
7:36
7:32
mile repeats
7:40
7:28
Thank god for the iPhone. My 405 froze on me right as my first mile repeat was ending. Switched over to the Map My Ride/Run app to track that last mile. Didn't really need to as the path is marked but used it for pacing. Worked well. Tired now.
Also very impressed with the folks who get their workouts in before work. I do as well, but I go to work at 2PM so it is a little different for me.
I cannot wait till Friday's day off!
Legs felt suprisingly good and fresh even though the 3X12 thingy yesterday. I am thinking I may also be having a Vdot bump too along with the FTP bump. These paces and Watts are becoming easier. I said "Easier not Easy". Anyway this is how they went:
TP = 6:20
1st Mile: 6:08
2nd Mile: 6:11
3rd Mile: 6:06
Last mile home I still felt strong so I picked it up to MP a 6:40 mile.
The feeling good the last mile home after a workout like this makes me think I have the vdot bump going on because before I would always be shelled and barely hanging on to EP at the end of these workouts.
I see I wasn't the only one suffering from yesterdays 3 x 10's.
Decide to let the treadmill control the pace today.
TP 7:05 ---- 2 x 1/2 + 2 x 1 @ 7.03 Get R' Done!
TP 7:27
The 6 x 1/2 mile repeats were tough today. I would like to do a bike time trial/test tomorrow, but now I'm having doubts. My legs are tired!
1st .5 Mile: 7:32
2nd .5 Mile: 7:13
3rd .5 Mile: 7:19
4th .5 Mile: 7:17
5th .5 Mile: 7:47 (A tough hill climb just as my 3' rest was over and the 1/2-mile repeat was to begin. But, I didn't back down. I just hit it!)
6th .5 Mile: 7:08
A very good, challenging workout.
1st .5 7:36
2nd .5 7:35
1st mile 7:21
2nd mile 7:26
Definitely felt the rubber legs from yesterday's workout. Overall a very good run today.
Thanks, Shaughn! The running is better these days. But I looked back in my log the other day to see mile intervals regularly run sub-7. Not by much, but it was there. But then again, that was almost 15 years, and 8 pounds ago! And all I did was run. Sigh. And I thought I was slow then. Truly, just grateful to be out there and lasting this long!
Was a good run today. Felt good
warmup for 15 min then did my MS on high school track
.5 mile 3:01
.5 mile 3:04
1 mile 6:10
1 mile 6:05
Ran back home from the track for total of 1hr15min.
3 x 12 min on trainer yesterday, all at 100%++...the last one hurt like hell.
Just finished 3 x 1 mile late today, all 10 sec/mile faster than TP. 7.1 miles total.
I don't know about the rest of you, but I'm beginning to feel some fatigue....meeting workout goals, but feeling some residual fatigue already.
Will sleep good tonight.