I opted for the treadmill as well but was fortunate to be at home.We I run the shirt is off and ceiling fan is on.Overall I felt great and kept inching the pace up through each repeat.
Holy Cow Team C, those are crazy fast numbers...very impressive. I banged out the 2 x .5 and 2 x 1 on the treadmill as it's 3 degrees outside with a windchill of -8. I felt great as the mill kept me moving at 7:03 min/miles (8.5 mph). Totally dreading the ride tomorrow.
Wow! Mentioned yesterday that the 2x20' seemed easy...Maybe legs were rested or whatever. Haven't missed any workouts so the rest day must have hit perfect.
What I failed to realize was I was REALLY gonna feel the "tired" in the stems today during the 3x1mile run intervals!! Not sure if it was the tired from yesterday or the fact it was my first treadmill run in over a year! Wimped out on going outside today to run! 10 degrees and with wind it was less than zero!
crazy day today so I never got a chance to get the run in. I'm planning on drainer work at 0-dark-thirty and then trying to get dreadmill run in at lunch.
Treadmill for me today as well - first snowstorm of the season. Lots of fun getting to the gym, but much better than trying to do intervals in a snowstorm.
That got me thinking - in my previous runs, my intervals have been significantly faster (~ 7:10). But between each interval I need to walk a bit, then get up to a zone 1 run. I'm wondering if it is better to - just do the target interval pace of 7:44 or a bit better, but be able to hold a zone 1 run immediately after (as above) - really crush the interval, but require some walk time to recover between the intervals.
I've been choosing the latter on previous runs. Basically I have been running as hard as I can for that 1 mile interval. I couldn't have done the intervals any faster. But now I'm wondering if that is a good idea, of if I should try to stick closer to my target pacing and maybe inch it up slowly workout after workout. Thoughts?
Treadmill for me today as well - first snowstorm of the season. Lots of fun getting to the gym, but much better than trying to do intervals in a snowstorm.
z4/TP pace is 7:44
Interval 1 (1/2 mi): 7:40
Interval 2 (1/2 mi): 7:35
Interval 3 (1 mi): 7:35
Interval 4 (1 mi): 7:30
That got me thinking - in my previous runs, my intervals have been significantly faster (~ 7:10). But between each interval I need to walk a bit, then get up to a zone 1 run. I'm wondering if it is better to
- just do the target interval pace of 7:44 or a bit better, but be able to hold a zone 1 run immediately after (as above)
- really crush the interval, but require some walk time to recover between the intervals.
I've been choosing the latter on previous runs. Basically I have been running as hard as I can for that 1 mile interval. I couldn't have done the intervals any faster. But now I'm wondering if that is a good idea, of if I should try to stick closer to my target pacing and maybe inch it up slowly workout after workout. Thoughts?
Run T pace. Running faster than T pace can be counterproductive. The intervals are certainly not meant to be all out as fast as you can.
Wow...Team Chavez is super motivated. I used to do workouts like that when I lived in the north, but it was about 71 and humid as hell this morning in Tampa. I did an easy 3 mile run in Zone 1 which was enough. In fact, I'm doing all my runs in Z1 until I rejoin the group at the end of the month. Tick, tock...vacation time is almost over!
I'll refrain from callin' all y'all soft, but despite the blizzard warnings I ran outside this morning at 0500. We got ~5 inches of fluffy powder, so I figured I'd give it a go. As luck would have it, the park folks must have plowed the paths around my lake last night, because they were @50% plowed. The wind was absolutely whistling off the lake. Probably ~10 degrees with 20-30 mph winds...no idea what the wind chill was (since I don't believe in it), but it was real darn cold. I did the 2x.5 and 2x1 as hard as I could, but the portions where I was into the wind were a good 10-20 seconds over z4. Topped that off by cranking up the snow blower and clearing the sidewalk before shower and getting the kids to school. First significant Tundra Force run of the year!
The Dreadmill...I've figured out that I hate it because there's no feedback. On the trainer with a PM, I push the pedals hard and the "reward" is the number I want on a screen. Yep, I'm the pidgeon in the Skinner box. But on the treadmill, the pace is set. There's only the painful enduring the passage of time (which seems to move at glacial speed) of the interval. Well, at least I have positive attitude about it. Ha!
"3rd mile I may have done sub 6:30 as I cranked it up again just to get it over with."
That cracked me up. I did the same thing (mine about 8:30) once it dawned on me that I'd get it all over with more quickly if I did. But Chris is right. It can put you in a hole.
Posted By Jeremiah Crowley on 10 Dec 2009 04:27 PM
hey everyone...your mojo is seriously inspiring. Ok, broke through the 7minute wall~
mile 1 and 2: 6:58
mile 3:6:53
movin on up!
Seriously Jeremy! Inspiring to watch other team members break through walls! Way to drop the hammer on this one and remind us all of the opportunity that lies ahead!
Another good week of interval running. Tuesday I did the 3 x1 mile 5:59 / 5:57 / 6:03 and today I did the 2 x2 miles, both in about 6:30 or so. Running legs are still feeling great even though volume is down since starting OS.
Biking on the other hand, is still not going as planned
I didn't have the motivation to get ready to run outside so I got on the treadmill. Seemed like a good idea until the second interval came around.
I'm trying to be better about following the plan this year, so I just did the workout as written. First interval wasn't too bad, second one sucked.
No data because my foot pod was acting up and needs to be calibrated again, but first interval was at 10 MPH 2% and second was at 3%.
Nice job to everyone that got outside to do it...I really should have as well, but at least i got it done. Off to the pool now for some drill and then the hot tub and sauna!
Was 11 when I got up. Ended up waiting til a little later so that I could run with my neighbor and sleeper cellmate so it was 24 and windy. Got warm real fast when we started on the 2x2. First half of the first one [up hill into the wind] was slow but then they got faster and easier. Glad to be done. Ended up being a pretty long run...
I need to toughen up - CC is running in the pouring rain, everyone else is running in -55 degree temps and I'm wussing off to the Y to run on the indoor track (100 yard track - 17 laps to the mile!!!). Now for the question -how is it that I can be ridiculously faster on a short track??? I've been doing my 1 mi intervals on a regular track at anywhere between a 6:30 and 6:45 pace. Today I did my 2 mi intervals at 13:13 and 12:45 - second interval was a good 20 sec's faster than I expected. Of course the tight turns made for some sore feet afterwards. But they are done. Now I can start dreading the 2 x 20's on tues morning.
2x1.5 miles @ 17 degrees. Sunny, no wind, so it was really quite beautiful out. Aerobic capacity today, not so beautiful. Hit the TP, but just. Rich has permission to come and kick me in the nutz I don't have, if I don't take the day OFF tomorrow. No easy swimming drills, no Z1 pace, I need to cool it completely. I'm at that point, if you know what I mean. Gotta save it for Tuesday!
37 and raining the whole time. Near perfect conditions.6.12 miles, got the tp intervals done with no extra credit, no icrusheditness, no panache, no savoir faire, no swagger, no chutzpa, no je ne say what, no childlike wonder, no joy. Well, some joy but if Coach Rich came to kick me in the nutz now it wouldn't go well.
Seriously, kind of proud of myself for getting out there and getting it done, such as it is, was.
<p>Hi Team,</p> <p>We had a great turn out for the group run. 10 people total. It ended up pouring buckets of rain for about 2/3 of the run. Reminded me of IMLP 08'...YIKES!!</p> <p>We ended up running 13.7 miles in 1:50( 8:06) for me and 14.5( 12:30 for each of his 2 mile repeats) for Steve as he would come back for me after the intervals. Our goal this OS is to keep 2-3 longish runs a month as we are doing IMSG which is May1st. I need more time to acclimate to longer runs.</p> <p>I did one 2 mile interval up a gradual incline in 7:15 and 7:22 and about killed myself. I was absolutely cooked after that. So on the way home I did only 1 mile at 7:25 downhill and then cruised it in. I was being cautious and feel I made a good decision. Adding the distance to the run was enough of a stress.</p> <p>Compression socks are on, I rolled out my legs on the TP kit, and my legs are elevated and I plan to chill out today.</p> <p>Holiday party tonight for the race team. I have a cute burgundy colored dress, black hose and black shiney shoes...I wonder how this outfit will look with my Zensah compression sleeves on<img alt="" src="http://endurancenation.us.dnnmax.comhttp://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/laugh.gif" />!!!</p> <p>Have a great Day!!!</p> <p>Carrie and Steve</p>
Track started at 9am this morning. Knew it was going to be ugly with less with 13 hrs of recovery from Sat ride. Didn't have the math in me for 16 laps for my 2 milers. Did 1 x 1 mile and then a bunch of Quarters. No mojo though. That was the last indoor track workout for me, too much pressure on the knees on those banked turns.
Run is done and my legs are fried. I'm pretty happy with my 2x2 miles. My paces were good. NGP was below TP, regular pace was a bit above, all due to some hills, but work is work.
Comments
I opted for the treadmill as well but was fortunate to be at home. We I run the shirt is off and ceiling fan is on. Overall I felt great and kept inching the pace up through each repeat.
#1 - 6:28
#2 - 6:20
#3 - 6:15
Wow! Mentioned yesterday that the 2x20' seemed easy...
Maybe legs were rested or whatever. Haven't missed any workouts so the rest day must have hit perfect.
What I failed to realize was I was REALLY gonna feel the "tired" in the stems today during the 3x1mile run intervals!!
Not sure if it was the tired from yesterday or the fact it was my first treadmill run in over a year! Wimped out on going outside today to run!
10 degrees and with wind it was less than zero!
Got it done, but really hate the treadmill!
crazy day today so I never got a chance to get the run in. I'm planning on drainer work at 0-dark-thirty and then trying to get dreadmill run in at lunch.
z4/TP pace is 7:44
Interval 1 (1/2 mi): 7:40
Interval 2 (1/2 mi): 7:35
Interval 3 (1 mi): 7:35
Interval 4 (1 mi): 7:30
That got me thinking - in my previous runs, my intervals have been significantly faster (~ 7:10). But between each interval I need to walk a bit, then get up to a zone 1 run. I'm wondering if it is better to
- just do the target interval pace of 7:44 or a bit better, but be able to hold a zone 1 run immediately after (as above)
- really crush the interval, but require some walk time to recover between the intervals.
I've been choosing the latter on previous runs. Basically I have been running as hard as I can for that 1 mile interval. I couldn't have done the intervals any faster. But now I'm wondering if that is a good idea, of if I should try to stick closer to my target pacing and maybe inch it up slowly workout after workout. Thoughts?
Wow...Team Chavez is super motivated. I used to do workouts like that when I lived in the north, but it was about 71 and humid as hell this morning in Tampa. I did an easy 3 mile run in Zone 1 which was enough. In fact, I'm doing all my runs in Z1 until I rejoin the group at the end of the month. Tick, tock...vacation time is almost over!
The Dreadmill...I've figured out that I hate it because there's no feedback. On the trainer with a PM, I push the pedals hard and the "reward" is the number I want on a screen. Yep, I'm the pidgeon in the Skinner box. But on the treadmill, the pace is set. There's only the painful enduring the passage of time (which seems to move at glacial speed) of the interval.
Well, at least I have positive attitude about it. Ha!
Anyhoo, great work Team Fast as All Get Out!
That cracked me up. I did the same thing (mine about 8:30) once it dawned on me that I'd get it all over with more quickly if I did.
But Chris is right. It can put you in a hole.
mile 1 and 2: 6:58
mile 3:6:53
movin on up!
Seriously Jeremy! Inspiring to watch other team members break through walls! Way to drop the hammer on this one and remind us all of the opportunity that lies ahead!
thanks so much for the bump~mojo had been fluctuating but fighting the good fight over here
Biking on the other hand, is still not going as planned
tom
OK, so it not exactly what RnP had in mind, but my plan for my Sunday run is:
The Olympic flame is running through Kanata on Sunday morning in the early hours.
The route is here:
http://www.vancouver2010.com/more-2010-information/olympic-torch-relay/olympic-torch-relay-interactive-map/
It arrives at Eagleson and Robertson Rd (hazeldean) at 8:08 and runs along Hazeldean to Terry Fox until 8:24 then up Terry Fox and along Palladium Drive.
The usual 7:30 AM loonies will be converging on the route for 8 AM to cheer on the flame and run behind.
A once in a life time opportunity!
I wonder if the guy running with the Olympic flame would be interesting in running intervals ...
A big group from our team is running with us!! Then coffee and bagels at the house after:-)
I love running!!
CC
postponing the run to tomorrow. I need to get on the trainer and make up for yesterday's blown ride.
@CoachP ;- it doesn't take any more than an extra 10' to get ready to ride outside versus in.
New Ultegra derailleur and chain on its way from probikekit.com. Only $72 for the derailleur. didn't hurt too bad.
I'm trying to be better about following the plan this year, so I just did the workout as written. First interval wasn't too bad, second one sucked.
No data because my foot pod was acting up and needs to be calibrated again, but first interval was at 10 MPH 2% and second was at 3%.
Nice job to everyone that got outside to do it...I really should have as well, but at least i got it done. Off to the pool now for some drill and then the hot tub and sauna!
Was 11 when I got up. Ended up waiting til a little later so that I could run with my neighbor and sleeper cellmate so it was 24 and windy. Got warm real fast when we started on the 2x2. First half of the first one [up hill into the wind] was slow but then they got faster and easier. Glad to be done. Ended up being a pretty long run...
Interval 1:
Duration: 12:35
Work: n/a
rTSS: 24.3 (1.044)
NGP: 6:10 (261.1 m/min)
Distance: 1.99 mi
Interval 2:
Duration: 12:19
Work: n/a
rTSS: 23.2 (1.029)
NGP: 6:15 (257.5 m/min)
Distance: 1.999 mi
Entire workout (7:06 min/mi):
Duration: 1:07:51
Work: n/a
rTSS: 105.8 (0.925)
NGP: 6:58 (231.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 9.006 mi
Elevation Gain: 1236 ft
Elevation Loss: 1157 ft
Grade: 0.2 % (79 ft)
Min Max Avg
Speed: 0 11.3 8.5 mph
Pace 5:18 0:00 7:06 min/mi
Altitude: 239 483 370 ft
Ready for some serious xmas cookie making/tasting
I need to toughen up - CC is running in the pouring rain, everyone else is running in -55 degree temps and I'm wussing off to the Y to run on the indoor track (100 yard track - 17 laps to the mile!!!). Now for the question -how is it that I can be ridiculously faster on a short track??? I've been doing my 1 mi intervals on a regular track at anywhere between a 6:30 and 6:45 pace. Today I did my 2 mi intervals at 13:13 and 12:45 - second interval was a good 20 sec's faster than I expected. Of course the tight turns made for some sore feet afterwards. But they are done. Now I can start dreading the 2 x 20's on tues morning.
Great job everyone
That doesn't count the full load of laundry you come home in.
2x1.5 miles @ 17 degrees. Sunny, no wind, so it was really quite beautiful out. Aerobic capacity today, not so beautiful. Hit the TP, but just. Rich has permission to come and kick me in the nutz I don't have, if I don't take the day OFF tomorrow. No easy swimming drills, no Z1 pace, I need to cool it completely. I'm at that point, if you know what I mean. Gotta save it for Tuesday!
37 and raining the whole time. Near perfect conditions.6.12 miles, got the tp intervals done with no extra credit, no icrusheditness, no panache, no savoir faire, no swagger, no chutzpa, no je ne say what, no childlike wonder, no joy. Well, some joy but if Coach Rich came to kick me in the nutz now it wouldn't go well.
Seriously, kind of proud of myself for getting out there and getting it done, such as it is, was.
<p>We had a great turn out for the group run. 10 people total. It ended up pouring buckets of rain for about 2/3 of the run. Reminded me of IMLP 08'...YIKES!!</p>
<p>We ended up running 13.7 miles in 1:50( 8:06) for me and 14.5( 12:30 for each of his 2 mile repeats) for Steve as he would come back for me after the intervals. Our goal this OS is to keep 2-3 longish runs a month as we are doing IMSG which is May1st. I need more time to acclimate to longer runs.</p>
<p>I did one 2 mile interval up a gradual incline in 7:15 and 7:22 and about killed myself. I was absolutely cooked after that. So on the way home I did only 1 mile at 7:25 downhill and then cruised it in. I was being cautious and feel I made a good decision. Adding the distance to the run was enough of a stress.</p>
<p>Compression socks are on, I rolled out my legs on the TP kit, and my legs are elevated and I plan to chill out today.</p>
<p>Holiday party tonight for the race team. I have a cute burgundy colored dress, black hose and black shiney shoes...I wonder how this outfit will look with my Zensah compression sleeves on<img alt="" src="http://endurancenation.us.dnnmax.comhttp://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/laugh.gif" />!!!</p>
<p>Have a great Day!!!</p>
<p>Carrie and Steve</p>
Track started at 9am this morning. Knew it was going to be ugly with less with 13 hrs of recovery from Sat ride. Didn't have the math in me for 16 laps for my 2 milers. Did 1 x 1 mile and then a bunch of Quarters. No mojo though. That was the last indoor track workout for me, too much pressure on the knees on those banked turns.
Run is done and my legs are fried. I'm pretty happy with my 2x2 miles. My paces were good. NGP was below TP, regular pace was a bit above, all due to some hills, but work is work.
Great work everyone.
Dave