I'm working off the Intermediate plan for my runs for a few months while I regain my mojo....
2x1/2 and 1x1 done at 7:20 pace.
My goal is to work back to a my old 6:45 pace by Jan or Feb, then start working back towards the Advance Plan. Getting there though....finally having fun again!
looks like I'm the only peep who didnt anihilate their run today. Up in the am - 27 degrees to chicken to go outside so off to the gym and treadmill. TP=7:04. Knocked out the first int at 6:59 and on my recovery was fighting a losing battle to stay on the back end of the treadmill. Int #2 started and I quickly realized this was not my day. Dropped the incline to .5 but still no help, so I ummmmm bagged it. Yes I walked away from my workout. Then I got to work, read all the kick ass times being posted and got my mojo back. Packed up at 3pm (ssshhhhhhh). Went to the track and did her all over again. 6:53, 6:51, 6:51 and 6:57. Whoooo hoooo you guys rock. I had absolutely no spring whatsoever, but its in the books.
Checking in representing those of us on the "Injured Reserve" subteam. Saw ortho today, had x-ray which showed stress fracture healed so today I ran. Easy 20' on the mill. Going to be a long slow process to get back to the point of being able to do the O/S run workouts but that journey started back up today. Granted is was an easy 20' but I was pleasantly surprised at how easy it felt after destroying my legs on last night's ride.
Checking in representing those of us on the "Injured Reserve" subteam. Saw ortho today, had x-ray which showed stress fracture healed so today I ran. Easy 20' on the mill. Going to be a long slow process to get back to the point of being able to do the O/S run workouts but that journey started back up today. Granted is was an easy 20' but I was pleasantly surprised at how easy it felt after destroying my legs on last night's ride.
That's great news! Coming off the bench from IR, a 20 min run at E-pace feels like heaven...which is about where I am right now for dry land running. The pool running of intervals is...eh...as fascinating as watching toenails grow. Hoping all of us on IR are on the mend!
Checking in representing those of us on the "Injured Reserve" subteam. Saw ortho today, had x-ray which showed stress fracture healed so today I ran. Easy 20' on the mill. Going to be a long slow process to get back to the point of being able to do the O/S run workouts but that journey started back up today. Granted is was an easy 20' but I was pleasantly surprised at how easy it felt after destroying my legs on last night's ride.
Take it easy and make sure it is right...such easy advice to give, so hard to follow
Welcom back to the dry land. Unfortunately I know how "fascinating" pool running can be having done my run workouts in the 5 weeks leading up to Lake Placid all in the water. Nothing like 2h of aquajogging to drive one insane. I knew all the HS swim school and pool records by heart, what year state championships were won, how many tiles high the ceiling was from the deck, how many tiles wide the facility was and how many of those little circle floats on a 25 yard lane line. What I'm really looking forward to is seeing all of us who are either injured or recovering right now being healthy next spring / summer and crushing it in our races.
looks like I'm the only peep who didnt anihilate their run today. Up in the am - 27 degrees to chicken to go outside so off to the gym and treadmill. TP=7:04. Knocked out the first int at 6:59 and on my recovery was fighting a losing battle to stay on the back end of the treadmill. Int #2 started and I quickly realized this was not my day. Dropped the incline to .5 but still no help, so I ummmmm bagged it. Yes I walked away from my workout. Then I got to work, read all the kick ass times being posted and got my mojo back. Packed up at 3pm (ssshhhhhhh). Went to the track and did her all over again. 6:53, 6:51, 6:51 and 6:57. Whoooo hoooo you guys rock. I had absolutely no spring whatsoever, but its in the books.
Team holy crap rules
Great post Scott! Motivating to see how you made it happen! You rock!
Run on the treadmill tonight, seems like it always rains on Wednesday night...
2x1/2 and then 1mi at 9:11 then rest of 50 min at 11:17. The guy next to me ran all out almost the entire time I was running, just kept my legs going in time with his for that last 1/4 mile.
For a while, I thought I was the only guy doing 2X 1/2 and 1 mile. Just got back from the gym. Felt good, but Im no where near as fast as you guys, or where I want to be right now. All intervals at 8:00 pace and finished up total for 4.7 at 45:00. Still reving up training after finishing up my move, and my race is not until August, so I have some time to get where I need to be. Diet has been going better too now that Im not living out of a truck or hotel room.
Its freaking cold out here, but it feels great whenever I can get out for a brisk run. Once the outer layer of my skin freezes dead, its not so bad. Still waiting on my bike to arrive from Virginia....
Yesterday, I had an 8 am flight to NY for work, so I set the alarm for 5:21 and was out the door at 5:30. I only ran for 53 minutes instead of the full hour, but hit the intervals at 1/2 mile @ 6:57 pace, 1/2 mile @ 6:58 pace, and the mile @ 7:03 pace. (Target is 7:00, and the mile was uphill.) Out the door for the airport at 6:45, and at the airport in plenty of time for my day trip. It was horribly rainy and windy when I got back to Virginia at 6 pm, so I'm glad I got it done early.
You people are crushing it! Very hard to sit on the sidelines and see your numbers. It is motivating as well though! Trent and Tom, you are my carrots! You're right where I want to be!!!
Wow. You guys are crushing it. Feel honored to be part of a group that is putting so much into getting faster!!
I was shocked when I looked at my "results" from the 4x1mile....
Total for run was 7 miles in 56 minutes or so. Averaged 8:07 for entire run and my Z4 pace is 7:44. Intervals were all sub 7:25 and rest intervals were in the 9:00 range. If you would told me a year ago I would run 7 miles in under an hour..HA HA HA
My legs are definitely fried this week. The tike has been the toughest part, but the runs have been right on track. 2 x .5 mile @ 6:30 pace and 1 x 1 mile at 6:45 pace. Looking forward to a rest day today.
Due to schedule conflicts, I shifted the Wednesday run to Thursday evening and still completed my bike early morning. I know two workouts in one day are ill-advised, but I felt rested from the extra day off Wed.I do not plan to make this a habit as I was wasted last night.
After a solid bike in the morning, I still had a decent run.After a 1 ½ warm up the spilt were as follows:
·6:33 (Caught at a crosswalk)
·6:19
·6:15
·6:45 (Same crosswalk on the way back)
It’s nice to finally be on the heels of some of the fast dudes. (The game face is on!)
Due to schedule conflicts, I shifted the Wednesday run to Thursday evening and still completed my bike early morning. I know two workouts in one day are ill-advised, but I felt rested from the extra day off Wed.I do not plan to make this a habit as I was wasted last night.
After a solid bike in the morning, I still had a decent run.After a 1 ½ warm up the spilt were as follows:
·6:33 (Caught at a crosswalk)
·6:19
·6:15
·6:45 (Same crosswalk on the way back)
It’s nice to finally be on the heels of some of the fast dudes. (The game face is on!)
I think you need to do a new Vdot Test. T pace is 6:20 for a Vdot of 55. For 48 it is over 7 minutes IIRC. Either you are a much higher Vdot or you are killing yourself. Nice run after doing the bike work regardless.
Due to schedule conflicts, I shifted the Wednesday run to Thursday evening and still completed my bike early morning. I know two workouts in one day are ill-advised, but I felt rested from the extra day off Wed.I do not plan to make this a habit as I was wasted last night.
After a solid bike in the morning, I still had a decent run.After a 1 ½ warm up the spilt were as follows:
·6:33 (Caught at a crosswalk)
·6:19
·6:15
·6:45 (Same crosswalk on the way back)
It’s nice to finally be on the heels of some of the fast dudes. (The game face is on!)
I think you need to do a new Vdot Test. T pace is 6:20 for a Vdot of 55. For 48 it is over 7 minutes IIRC. Either you are a much higher Vdot or you are killing yourself. Nice run after doing the bike work regardless.
Thanks on the advice. My orginial T-Pace was 6:58. After 2 weeks if really became very easy to hold.
I did a race over Thanksgiving to see if my VDot improved. The course was hilly but my VDot jumped two full points. I am now using this knowledge as guidence but didn't know if I should wait until the offical test week.
"Focusifying" my OS on the run starting this week and per the coaches doco my run days are now Tuesday, Thursday and Sunday. Trying to make my weak run a little less of a weakness.
However, Wednesday afternoon I started noticing some swelling on the inside part of my left ankle and both lower legs have been tight for many, many days and stretching and rolling wasn't helping. Postponed the run yesterday and went to my Sports med guy (Dr. Pain) and he basically made me scream like a little baby for ~ 40 minutes while he dug into my calves, etc. The swelling had to do with a tight posterior tibialis (inside part of the lower leg).
Per his instructions, I didn't do intervals today but instead went out for a HMP/MP pace run and to see how it felt. Ended up with a nice enjoyable run for :55 @ 8:33 avg. pace with no pain in my ankle or lower legs (other than the soreness from the work they did yesterday).
I am relieved cuz I didn't need another thing to get in the way of this OS. I have had enough drama already and we are only in week 5.
Due to schedule conflicts, I shifted the Wednesday run to Thursday evening and still completed my bike early morning. I know two workouts in one day are ill-advised, but I felt rested from the extra day off Wed.I do not plan to make this a habit as I was wasted last night.
After a solid bike in the morning, I still had a decent run.After a 1 ½ warm up the spilt were as follows:
·6:33 (Caught at a crosswalk)
·6:19
·6:15
·6:45 (Same crosswalk on the way back)
It’s nice to finally be on the heels of some of the fast dudes. (The game face is on!)
I think you need to do a new Vdot Test. T pace is 6:20 for a Vdot of 55. For 48 it is over 7 minutes IIRC. Either you are a much higher Vdot or you are killing yourself. Nice run after doing the bike work regardless.
Thanks on the advice. My orginial T-Pace was 6:58. After 2 weeks if really became very easy to hold.
I did a race over Thanksgiving to see if my VDot improved. The course was hilly but my VDot jumped two full points. I am now using this knowledge as guidence but didn't know if I should wait until the offical test week.
No reason to wait on a test, no better way to test than to do a race. Much more fun. You earned the new vdot by running it. That is a big jump BTW.
Had to swap sat and sun this weekend because it was 6 year old b day central here today. Did the intervals on my fav 10k route.
6:10
6:09
6:07
Got it done about a half hour before it started snowing. Wore the new Zoot racers for the first time. Jury is out on them. Sure are ugly enough though.
After the bike this morning (and making pancakes for the family), I threw on my shoes for the 20 minute run in the intermediate plan. I encountered the only weather that makes me prefer to be on the treadmill: 35 and rainy. At least the run was short. For the longer run tomorrow, I may head into Georgetown in DC and run back and forth under the Whitehurst freeway along K Street. It's almost 2/3 of a mile under cover to stay out of the slushy snow that fell today. I think it's going to freeze to irregular ice tomorrow, and as I said, I hate the treadmill! I'm not sure how my Garmin will work down under there.
Comments
2x1/2 and 1x1 done at 7:20 pace.
My goal is to work back to a my old 6:45 pace by Jan or Feb, then start working back towards the Advance Plan. Getting there though....finally having fun again!
You guys are killin these runs!
25 - 30 Mph winds today just beating me to death on the run it felt like! My Z4 TP = 7:22 Invervals where as follows
7:13, 7:06, 6:56, 6:45 --- Yes, I'm human
Duration: 56:04
Work: n/a
rTSS: 88 (0.923)
NGP: 7:24 (217.3 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 3.74%
Distance: 7.416 mi
Elevation Gain: 1044 ft
Elevation Loss: 1094 ft
Grade: -0.1 % (-51 ft)
Min Max Avg
Heart Rate: 84 174 158 bpm
Speed: 5:49 11:22 7:33 min/mi
Altitude: 718 895 782 ft
1st 1/2 7:27 pace (right on the nut)
2nd 1/2 6:58 pace (felt better)
1st 1 6:54 pace (felt great)
2nd 1 felt so good 6:49 pace.
I definitely feel that I've had a bump in my vDot since the first test. I'm very happy with my results so far.
looks like I'm the only peep who didnt anihilate their run today. Up in the am - 27 degrees to chicken to go outside so off to the gym and treadmill. TP=7:04. Knocked out the first int at 6:59 and on my recovery was fighting a losing battle to stay on the back end of the treadmill. Int #2 started and I quickly realized this was not my day. Dropped the incline to .5 but still no help, so I ummmmm bagged it. Yes I walked away from my workout. Then I got to work, read all the kick ass times being posted and got my mojo back. Packed up at 3pm (ssshhhhhhh). Went to the track and did her all over again. 6:53, 6:51, 6:51 and 6:57. Whoooo hoooo you guys rock. I had absolutely no spring whatsoever, but its in the books.
Team holy crap rules
got it done this morning. I also could have used some better route management.
6:53 uphill
6:41 downhill
6:45 flat
6:59 flat
That last one hurt. Great work everyone.
You guys are tearing it up!
Checking in representing those of us on the "Injured Reserve" subteam. Saw ortho today, had x-ray which showed stress fracture healed so today I ran. Easy 20' on the mill. Going to be a long slow process to get back to the point of being able to do the O/S run workouts but that journey started back up today. Granted is was an easy 20' but I was pleasantly surprised at how easy it felt after destroying my legs on last night's ride.
That's great news! Coming off the bench from IR, a 20 min run at E-pace feels like heaven...which is about where I am right now for dry land running. The pool running of intervals is...eh...as fascinating as watching toenails grow. Hoping all of us on IR are on the mend!
Take it easy and make sure it is right...such easy advice to give, so hard to follow
Welcom back to the dry land. Unfortunately I know how "fascinating" pool running can be having done my run workouts in the 5 weeks leading up to Lake Placid all in the water. Nothing like 2h of aquajogging to drive one insane. I knew all the HS swim school and pool records by heart, what year state championships were won, how many tiles high the ceiling was from the deck, how many tiles wide the facility was and how many of those little circle floats on a 25 yard lane line. What I'm really looking forward to is seeing all of us who are either injured or recovering right now being healthy next spring / summer and crushing it in our races.
Great post Scott! Motivating to see how you made it happen! You rock!
SS
2x1/2 and then 1mi at 9:11 then rest of 50 min at 11:17. The guy next to me ran all out almost the entire time I was running, just kept my legs going in time with his for that last 1/4 mile.
I'm Intermediate...
.5 mi 6:02 pace
.5 mi 5:58 pace
1 mi @ 6:06 pace
2.61 mi @ 6:18 pace
It's cold in Wisconsin and I'm running on a .95 mile track. Lots of corners!
For a while, I thought I was the only guy doing 2X 1/2 and 1 mile. Just got back from the gym. Felt good, but Im no where near as fast as you guys, or where I want to be right now. All intervals at 8:00 pace and finished up total for 4.7 at 45:00. Still reving up training after finishing up my move, and my race is not until August, so I have some time to get where I need to be. Diet has been going better too now that Im not living out of a truck or hotel room.
Its freaking cold out here, but it feels great whenever I can get out for a brisk run. Once the outer layer of my skin freezes dead, its not so bad. Still waiting on my bike to arrive from Virginia....
Greg
60 and sunny in Va. today. I think your bike wants to stay here.
Now where did I put that sunscreen???
Yesterday, I had an 8 am flight to NY for work, so I set the alarm for 5:21 and was out the door at 5:30. I only ran for 53 minutes instead of the full hour, but hit the intervals at 1/2 mile @ 6:57 pace, 1/2 mile @ 6:58 pace, and the mile @ 7:03 pace. (Target is 7:00, and the mile was uphill.) Out the door for the airport at 6:45, and at the airport in plenty of time for my day trip. It was horribly rainy and windy when I got back to Virginia at 6 pm, so I'm glad I got it done early.
You people are crushing it! Very hard to sit on the sidelines and see your numbers. It is motivating as well though! Trent and Tom, you are my carrots! You're right where I want to be!!!
Damnt! Its 15 degrees here and snowing!
Where did I put that chapstick...
Greg-
Told ya the weather can be dicey!
Drive on over to CDA...only 28 and clear here!!
Wow. You guys are crushing it. Feel honored to be part of a group that is putting so much into getting faster!!
I was shocked when I looked at my "results" from the 4x1mile....
Total for run was 7 miles in 56 minutes or so. Averaged 8:07 for entire run and my Z4 pace is 7:44. Intervals were all sub 7:25 and rest intervals were in the 9:00 range. If you would told me a year ago I would run 7 miles in under an hour..HA HA HA
Loving it!
28?! I'll bring my beach chair!!!
Greg
2 x .5 mile @ 6:30 pace and 1 x 1 mile at 6:45 pace. Looking forward to a rest day today.
Brian
2 X 1/2 and 1 mile at 7:13 got the HR up to 157 on the mile. Glad that’s done. Happy for the rest day!!
Matt
Due to schedule conflicts, I shifted the Wednesday run to Thursday evening and still completed my bike early morning. I know two workouts in one day are ill-advised, but I felt rested from the extra day off Wed. I do not plan to make this a habit as I was wasted last night.
After a solid bike in the morning, I still had a decent run. After a 1 ½ warm up the spilt were as follows:
· 6:33 (Caught at a crosswalk)
· 6:19
· 6:15
· 6:45 (Same crosswalk on the way back)
It’s nice to finally be on the heels of some of the fast dudes. (The game face
is on!)
I think you need to do a new Vdot Test. T pace is 6:20 for a Vdot of 55. For 48 it is over 7 minutes IIRC. Either you are a much higher Vdot or you are killing yourself. Nice run after doing the bike work regardless.
Thanks on the advice. My orginial T-Pace was 6:58. After 2 weeks if really became very easy to hold.
I did a race over Thanksgiving to see if my VDot improved. The course was hilly but my VDot jumped two full points. I am now using this knowledge as guidence but didn't know if I should wait until the offical test week.
"Focusifying" my OS on the run starting this week and per the coaches doco my run days are now Tuesday, Thursday and Sunday. Trying to make my weak run a little less of a weakness.
However, Wednesday afternoon I started noticing some swelling on the inside part of my left ankle and both lower legs have been tight for many, many days and stretching and rolling wasn't helping. Postponed the run yesterday and went to my Sports med guy (Dr. Pain) and he basically made me scream like a little baby for ~ 40 minutes while he dug into my calves, etc. The swelling had to do with a tight posterior tibialis (inside part of the lower leg).
Per his instructions, I didn't do intervals today but instead went out for a HMP/MP pace run and to see how it felt. Ended up with a nice enjoyable run for :55 @ 8:33 avg. pace with no pain in my ankle or lower legs (other than the soreness from the work they did yesterday).
I am relieved cuz I didn't need another thing to get in the way of this OS. I have had enough drama already and we are only in week 5.
After the bike this morning (and making pancakes for the family), I threw on my shoes for the 20 minute run in the intermediate plan. I encountered the only weather that makes me prefer to be on the treadmill: 35 and rainy. At least the run was short. For the longer run tomorrow, I may head into Georgetown in DC and run back and forth under the Whitehurst freeway along K Street. It's almost 2/3 of a mile under cover to stay out of the slushy snow that fell today. I think it's going to freeze to irregular ice tomorrow, and as I said, I hate the treadmill! I'm not sure how my Garmin will work down under there.