Home November ‘09 Outseason

Week 19 Run

Since I swim in the evening on Tuesday, I switch the bike to Wed and run on Tuesday...

WU: 3 miles @ 7:40

MS: 4 X 1/2 Mile @ 6:19 pace

2' Recovery

CD 1/4

Felt good.....Felt Easy.

 

 

Comments

  • Had to switch my run to today as well. Daughter wouldn't sleep so I decided to run with her in lieu of biking. Felt great in my first hard run in my Newtons. Only issue was the stroller caught the wind like a parachute and it was hell to run at TP. That thing really picks up the wind!
    Anyway, struggled through the first two .5 mi intervals into wind and hit 7:25 but hit the next 2 mi intervals @ 7:20 so was happy with that.
  • Although feeling pretty flat as I headed out today the TP intervals turned in to IP intervals, they just felt that easy.

    4 X 1/2 mile as :  5:48, 5:37, 5:48, 5:36 with a 2 mile wu and cd at 7:00p.

    Legs are feeling it now though but feels good.

  • Outside for the first time in quite a while.  Got 2 x 1mi in at 5:58 and 6:15.  Nice to be off the treadmill, though I'd forgotten how much more focus it takes when I have to set the pace, instead of just following it...

    Mike

  • @mike ; My pace has been all over in my runs outside lately.  The treadmill sure does make it easy to hit the pace.  I really don't want to fall off the end so I keep up.

    I'm moving in to week 10 on the run IP intervals for me 3X200;1X400;3X200 all on the treadmill as we had freezing rain and snow overnight.

    The 200's were all 1:07-08 and the 400 was 2:16.  All the intervals felt good I did walk a little after the 400 to recover.  After I completed the intervals I did 20' at EP? z1 stuff.  This was my first run that almost touch 1 hour, it was 58' and 4.9 miles.

    Gordon

  • Well my runs continue to alleviate the frustration I'm having on the bike right now.  Maybe "easy" isn't the right word but I'm finding it pretty comfortable holding my Z4 pace right now.  Felt good enough this morning to push a slightly faster pace and even added a couple of intervals.  Did 5x800 at 6:31, 6:27, 6:22, 6:18 and 6:31.  Finished up with 1x400 at 6:15 for 45 minutes and around 6.6 miles total.  All on the t-mill at 2% incline.  Hitting the pool at lunch today.  If only that came as easy as the runs right now! 

  • Great job supermen!  Got mine done but none of it was easy for me today.  Fatigued legs due to running on Monday:

    Forerunner305 [Run]:

     Duration:   45:50 

     rTSS:        64.4 (0.887)

     NGP: 7:17 (221.2 m/min)

     Distance:   5.998 mi

     Elevation Gain:     805 ft

     Elevation Loss:    823 ft

     Grade:      -0.1 %  (-17 ft)

      Min Max Avg

     Heart Rate:   84 178 159  bpm

     Speed:        4:57 0:00 7:26  min/mi

     Altitude:     705 805 772  ft
  • Did my first real track workout today.  I found a local running club so I decided to join them tonight.

    Their workout was 5 x 1mi(3') and I just decided to go with the fastest group and see what happened.

    2 mi WU

    Intervals were 5:47, 6:00, 5:36, 5:29 and finished with a 5:12.

    2 mi CD 

    The fastest dude dropped me as he ran a 5:06 last interval so it looks like I need to go back again next week.  Otherwise I was at least able to hang on the first four intervals.

  • Clawing my way back, this was the first workout I've done as written since the end of Jan due to a sore ass, I mean glute/hip.

    4 x 1/2 mile all at or a shade below 6:38.  Still hoping for the effortless run to show up sometime soon, but I'll take just being able to run for now.   

    @ManKona - Were you pissed that dude dropped you?    Hitch your trailer to him and chase him like it's your job.  I got one of those guys for riding.  My legs would fall off if I had one for running, but I'm sure it'll be good for you.

    Dave

  • Put in a 45 minute run this evening, finishing up about 5 miles in 45 minutes. Just took it relatively slow as I have an FTP tomorrow. Plus, it gave me a chance to try out my new gear:

    You know you want one.

    GV

  • 2 words.

    Bad

    Ass

     

    Nice work, Dr. Van!  I'd like to see that in your next newspaper spread, or maybe just on the blog

    Mike

  • Love the helmet! Love!

    I also love we get to follow a new drama - Mancona v. The running club dude. Next week, will we find out running club dude is a former olympian? Will Matt uncover all his secrets and share them with the haus? Or just crush him next week. Stay tuned. . .

    I ran at lunch in balmy 50+ degree weather. Heaven! Running mojo? So much more persnickety that bike mojo, but the legs are remembering how to run.

     

  • Banged out a decent run yesterday in the gym and felt pretty good. Hit all the prescribed intervals with the last one a little faster. As much as I don't like running indoors, it sure is nice to have the d-mill pace you AND keep your legs moving when they really want to slow down. If only my bike would do the same!

    Looking forward to training outside SOON!
  • That's a really sportin' look for ya, Greg: shirtless with Ironman helmet. I like it!

    Can't wait to see what will unfold at Matt's track workout next week...I see 5:06 intervals in the near future.

    I too am clawing my way back. Blessed be the coming spring! I'm hoping the warm weather will bring some run mojo.
  • Thanks for all the comments guys!

    I was just invited to join the guys that are training for boston for a long run this weekend. It's probably a good time for me to start doing a little training for Boston anyway so I'm going to join. I'm sure I will get my ass handed to me but I'm going to give it a try! I'll report back this weekend.

    I'm going to be extra careful to take more recovery days from running since I am ramping things up, but this seems like a great opportunity to build my fast for a little bit before locking into the HIM and IM plans.
  • Matt,

    Let me know if you want to borrow my Ironman helmet. It still smells like tequila from last nights bar crawl,  but I'll wash it just for you.

  • I've also bumped up my run volume in anticipation of Boston. Even though I'm not running it for a time, but rather for a good time with a good friend, I don't want it to be a sufferfest like my last marathon. I did 10K easy on Monday, nailed the Wednesday run intervals (2x.5miles, 2x1miles), ran another easy 10K on Friday, and did a 5K race this morning. I've been hunting the elusive sub 20:00 5K for 2 seasons now, and I missed it yet again this morning. Probably not too surprising...I just don't quite have the speed yet. The race is around the lake that's only 3 blocks from my house and attracts most of the fast guys/gals in town. I started off pretty strong and felt pretty good the whole way. I was definitely suffering the last mile, but managed to hold pretty even splits (6:38, 6:40, 6:40) and sprint the last .1 in :39. I only got passed by 1 guy after the first 1/2 mile or so. Ended up with a 20:37 which is :12 PB and 30 seconds better than my test in February which I did on a treadmill. All in all I guess I shouldn't complain, but still a little disappointed that I didn't come a little closer.
  • Part two of mancona joins the running club...

    It pretty much poured all night and was raining and 20mph wind this morning, but since I got dropped at the last interval of the Wednesday track workout I had to show up to the Long run to redeem myself :-)

    It was a very wet and cold run, but went really well considering I haven't done any serious long runs since before IMWI. Here is the workout and the numbers.

    Only two of us did the full workout. The other guy is the one that ran a 5:06 5th mile repeat on wednesday. Gave us lots of time to talk today and looks like I have another good training partner now. I did get my redemption as I dropped him on all 4 of the last repeats.

    2 WU avg 7:10
    4 x 1mi (1' walk) 6:20, 5:57, 6:16, 5:42
    10 EP avg 7:17
    4 x 1mi (1' walk) 6:14, 6:13, 5:56, 5:51
    2 CD avg 7:35

    Entire workout (8.7 mph):
    Duration: 2:32:22 (2:52:10)
    Work: n/a
    rTSS: 220.8 (0.876)
    NGP: 6:39 (242.3 m/min)
    VI: n/a
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 22.078 mi
    Elevation Gain: 2310 ft
    Elevation Loss: 2327 ft
    Grade: -0.0 % (-11 ft)
    Min Max Avg
    Cadence: 30 102 77 rpm
    Speed: 0 16.8 8.7 mph
    Pace 3:35 0:00 6:54 min/mi
    Altitude: 712 921 820 ft

    Hopefully I can walk tomorrow :-)
  • Only day I ran this week was tuesday for 32 minutes on a mill. Think this is my least running week in about 4 years. Might run tomorrow. I hope to be ready to hit it hard come Monday.
  • A PR for Bill and Mancona shows the running dude who's Ironman. What a fabulous Saturday!

    I ran in the rain and wind this morning, with throngs of other people on the Lake Shore Path. It is so much easier to keep pace with lots of other runners around. I loved it! Mancona: I have to run past Five Guys on every run. Can Beth run all summer without eating french fries? Stay tuned. . .

     

  • Posted By Beth Schwindt on 13 Mar 2010 07:18 PM

    Mancona: I have to run past Five Guys on every run. Can Beth run all summer without eating french fries? Stay tuned. . .

     

    I'm glad I don't have to run by one.  I actually changed one of my normal routes last year because I was so sick of running by another burger joint and smelling the food every day.



     

  • So glad to be able to check off week 19 with a decent run today.  Beautiful and a tad warm here in Central Texas today.  Hope all are doing well.  SS

    Forerunner305 [Run]:

     Duration:   58:34

     rTSS:        86.6 (0.896)

     NGP: 7:12 (223.3 m/min)

     Distance:   8.018 mi

     Elevation Gain:     720 ft

     Elevation Loss:    769 ft

                       Min Max Avg

     Heart Rate:   82 173 157  bpm

    Speed:        5:02 0:00 7:19  min/mi

  • I've been really busy and not posting much later in this week. 

    Missed Saturday's workout as I was felling sick and had to move someworkouts around anyway.  Sunday's run was great. 2X1/2;1X1 and 2X1/2 at z4 (9:33).  I hit the them as follows 4:47; 4:43;9:00 flat a little fast; 4:39 and 4:35.  The last two I really had to work for at the end to keep the pace up.  The final 10' at 11:48 pace I had to remind myself to have quick turnover to keep the desired slow pace.

    Looking forward to the final FTT test next week.  Yep still have some fire, but I believe it's time for a week or two of down time.  I just have to figure that out as I have 3 weeks of flux time then 20 weeks to my IM.  I would really like to get in two more weeks of running which would give me 12 weeks in the OS.  I just got in my 2nd 1 hour run as most have been in the 45 minute range so I could use a little more time at that level.   

    Gordon

  • Rainy outside this morning and I was feeling wuss-like so had a nice little t-mill run in the cave. 2 mile WU at LRP followed by some strides and then knocked out 4x800 at slightly faster than Z4 pace and then 2x400 at Z5 pace. Finished with a mile at Z3 for 8.5 miles in 60 minutes and legs still felt pretty fresh at the end. Definitely finishing up the OS a much stronger runner than I was coming in.
  • Well, my modified run program continues.  Today's was a 4 mile brick in the pouring rain.  I needed to test the hip/glute and it felt pretty good.  Still just 3 runs this week, but I think it's getting better.  We'll see how it feels tomorrow.

    Dave

  • I ran an 8k race instead of the workout today. I was hoping to run 32:30, and ended up with a 32:45.



    I'm usually the last one to say that my Garmin is more accurate than a certified course, but they had us running down the wrong side of the street a few times, which added distance compared to the course map. I ended up with 5.05 on my watch instead of 4.98. Not a huge difference but it is the difference between 6:29 and 6:35/mi.



    I'm hoping to finally break 40' in a 10k, which is 6:26 miles. I feel that if I'm 3 seconds per mile off at 5 miles, I can suffer through the last 1.2 and eek out those last few seconds. My 5k PR is 19:43. What do you think? I'd need a fast course, but today I was coming off a hard bike yesterday, two swims this week, and the rest of the OS plan. If I rested a couple days, maybe I could do it. There's a local 10k coming up on April 25 that only has one turn and is almost entirely downhill with a 190' elevation drop. Is that cheating?



    My real goal is to beat the 39:39 my dad ran when he was about my age.

  • I continued with outside weekend theme today, I figured it had to be better than yesterdays 2 hours ride in 15-20 mph and drizzle at  46 degrees!

    I layered up and hit the roads. Did a solid 3 X ½  plus 1 mile at Z4 and more hills than I normally do. Totaled 1 ½ hrs with the last mile up hill. Cold and more wind and drizzle. But I got  the dress right, if I kept pushing the pace if was not cold. SO if cold – pick up the pace  total of 11 miles for the run,  legs felt good.

    Matt
  • Ran a sprint Tri this weekend instead. Took about 3 minutes off the run, about 2minutes off the bike, 40 seconds out of transitions and about 20 seconds off swim (without really swimming haha). All added up to 5:40 min PR! Might go a true Race Report later... im not good at that sorta stuff but gotta start somewhere I guess.
  • @Keith -- Way to hit a road race on tired legs.  That's a great time.  I can see you breaking 40' in a 10K this year.

    @Phillip -- Nice job on the race and PR.  Great way to start your season!

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