Week 6 - Run Thread
Team Chavez gettin er dun' at 6am this am on the track at 21 degrees with 11 other track stars from our club.
3 x 1 mile at TP in 6:50, 6:49 and 6:39 for me
Steve's splits: 5:57, 5:54, 5:44
My legs felt AWESOME!!! Like I was floating. I had to hold back the entire run!! I wish I could bottle that feeling!
Carrie and Steve
0
Comments
Nice Work TC!
Looks like we're on similair schedules this week, I hit mine after work on the Mill.
Nice negative splits Team Chavez! I think that counts as a Tundra workout too!
Very NIce Chavez's. What's up with the splits both negative split about the same amount.
Hope my legs are floating tomorrow morning.
Team Chavez is killing out there.
Great job TC!
" My legs felt AWESOME!!!" Yup, now I'm completely convinced.............. you didn't ride hard enough last night.
j/k
Some serious fast splits. Must've wanted to get it done and get warm.
Nice work Team Chavez. We may need to push your schedule forward two days. Having you guys set the bar every day is just unfair!
I had some good and bad today after work. Wasn't feeling it at all during 2 miles of WU. Starting the 3 x 1 and hit the first one at 6:28 but completely exploded on the second and hit 6:55. Had a little talk with myself and talked myself into the third mile and ripped it up at 6:34.
A little over 6.5 miles total, not looking forward to tomorrow
Team "Injured Reserve" checking in. Nice easy 35' run on the mill this morning. Kept effort easy, comfortable, controlled. Just trying to slowly get the running legs back. Hopefully on track to perhaps start running O/S workouts with the January group. Let's see those stats/details from the rest of you guys nailing these runs today! I'm expecting some great stories of frozen tundra runs from folks in the Northeast as we get clobbered with this storm this morning.
NOt feeling it at all during the wu made me just about bag the 3 X 1 but I did think of the Team Chavez neg splits of yesterday and how I told myself I was going to do the same. So got into the first one and felt a little better and just gutted them out espacially the last one, that one was for Steve as i was chasing his last mile split, didn't make it but got close.
1st = 6:01, 2nd = 6:00, 3rd = 5:53
Total 6 miles in 41:00
Anything under 6:00 miles is another level of puckfest
geez louise, we've got some wicked fast people out here. I went to bed last night on the high of ripping up the 2 x 20's and I swear I could feel my legs getting stronger. Very pumped for this mornings run. Snow and ice conspired to make it a TM run, which for some reason always puts me about 20+sec/mi slower, not sure why. Anyhow, similar to some of the others, started ok - didnt have the same "spring" I was feeling last night, and then had to seriously gut out that last one. All in all not too bad - dont like the TM splits but I'll take em - #1 6:55, #2 6:59, #3 6:54.
gonna jump in the pool tonight. that oughtta be really fugly....
Team Chavez - all I can say is Holy Crap! were there vapor trails coming off those splits?
Felt good but was 19 with windchill this mornign. Hoping the soreness goes away or ill have to seriously think about taking a couple more days off... I dont want to make a mild issue into an major issue in week 6!
About halfway through the second interval my stomach started to cramp up, I finished the interval continued to ran right to the bathroom, and then came back and did the last interval and cool down. I guess Chipotle the night before early morning mile repeats is not the best idea.
Anyway, I hit all three at 10 mph 2.5% which should be my tempo pace.
Nice job everyone and I'm already dreading the bike tomorrow as I know the legs will be tired from the last two days.
Hey now, don't bag Chipotle! Them, along with Chik-fil-a ("chip" and "chik") are some of my fave places.
I love both... in fact I had chik-fil-a before and after clearwater this year and after Kansas 70.3 as well, since we can't get it in chicago.
Hi Runners!! Nice job on the intervals. Those of you on the TM have it tough for sure. I don't trust myself on the TM anymore for speed sessions due to FALLING off the TM last year at 8.9mph. Here is the visual: Busting out an interval with a friend next to me, I look over at him when he asks me something and I lose my footing go down on a knee hanging on to the rails and like a dumb a$$ I try to jump back up as the mill is hauling at 8.9mph, not so good, finally had to let go and got SHOT off the back. My knees were all scraped up and raw. GOOD TIMES!!!. Neither my friend or I could remember to just hit the big RED STOP button. Good Lord!
@ Trent- glad Steve could provide some motivation. When our group does the intervals there are a few who can keep pace with Steve. The faster guys start in the back and let us go and spend the mile catching us. They pass my group about 2.5 laps into the mile and are gone in the blink of an eye. Actually quite motivating for everyone. Many pick up the pace and try to hang on. All of our track stars are having PR's at their races!!
Recover well gang!! Roll, stretch, compression socks/sleeves, sleep and eat well!!!
I was forced to go find a TM this morning as well. There were about 8 inches on the ground, it was still snowing hard and the streets were not plowed. No way to run fast in that. Good news is that my gym is still there [haven't been there in at least 6 months]. Was certainly feeling the 2x20 and run that ended 9 hours before this run started. I also was reminded how much harder it feels to run that fast on a treadmill.
6:18, 6:18 and 6:07 then managed to run the balance fo the 5 miles out at MP, no idea why I decided that was a good call. Also found out that I can still do pull ups and dips which is good. I really need to quit the gym. No reason to belong to Golds Gym and the Y and then never go to either. Think it is time to drop Golds and stick a TM in the pain cave.
2 x .5mi @ 7:35 & 7:30
2 x 1mi @ 7:24 & 7:18
Good job everyone! especially the peeps tossed back inside on the TM. Had to hit one as well (really didn't want to battle our town plow dude- he's crazy and the truck looks like the Mad Max truck).
p.s. team chavez is crazy fast! team holy crap indeed!
I have to admit reading about all the dreadmill woes, I didn't remember it being that much tougher. Oh how quickly I forgot. Haven't been on the mill since last Feb or March and it was TOUGH!
1st mile 6:35.
2nd mile 6:30ish, I cranked it up toward the end just for it to finish faster.
3rd mile I may have done sub 6:30 as I cranked it up again just to get it over with.
This was tough. I thought today was the day I'd scale back, but I sucked it up and did all 3. What a sweaty mess.
I think I might have done 5 miles total. I had no time nor desire to add anything extra than the work. It's done.
I remember Linda saying last year how her running buddy told her the treadmill is your secret weapon. I kept thinking of that when I wanted to quit. Today it seemed like a weapon of self destruction.
Dave
Put this on FB, so excuse the reprint.
Did my run today on a Woodway treadmill--new at the gym. Niiiiiiiiice! Anyone else use one? What a great surface to run on. Looking to get a treadmill of my own, but (unfortunately) that brand is NOT in the mix. Sucka runs $12-grand! I did love the feel of it, though.
Dialed it in and held steady for 7:41-7:54 pace for all--2x.5 mi; 2 x mile. Very nice run overall. Legs felt great, and I felt like an aerobic monster. I'll take it while it lasts.
@Dave--that running buddy now has a two year plan--sub 3 at Boston this year; then sub-2:50 to podium next year at Boston at age 60!!! He looks like he's 40. We ran together this morning. He goes almost twice as far as I do, but we keep the other honest on the 'mill!
@Carrie--I cracked a tooth going off the back of the 'mill talking and laughing with a friend. Now when the speeds get high, I sometimes just grab on for a sec or two to make sure I have my balance. It's a bad habit, but that bad fall is ingrained in my brain!
Way to get it done everyone. I am really enjoying this OS.
Man you guys keep a high standard! Just trying to keep up with everyone today!
6.0 miles in 46:48 on the TM w/ 6:58, 6:53 and 6:48 splits. Not fun!
Thanks for the motivation all!
LP, I ran on a Woodway this morning too. Nice! I was thinking of one for the hurt barn but 12k? Not so nice...Back to thinking about the Sole.
Pouring rain with slushy streets and track, I also opted for the TM at the gym. I picked the one on the far end of the line, right beside Joe Ruiz. I knew Joe would be focused on his intervals and wouldn't try to hold a conversation. Wore a hat and pulled the brim down over my eyes & had the iPod. Been caught as a captive audience on the gym TM too many times! Worked well. Folks are nice, but don't understand we have work to do! Made friends while stretching & sweating afterward.
3 x 1 mile at 8.6 and 1% incline was plenty fast for me.
I did my stuff on one this morn and have felt crappy and stiff and not recovered all day. I've been thinking about it and I believe it was the heat. The pace, though more consistent on the tm is really the same of course so that's not it. I sweated a lot more (all over the nice lady next to me in fact) ran my hr higher, and didn't recover well so hydrating now. Similar to the trainer work in that a fan helps a lot.
This is just a heads up as we all start to probably do more of the indoor work- it is a departure from the cool outside temps most have been enjoying lately.