Week 7 Run Thread
Got the 4x1 done early. 22 degrees and cold but not as windy as I thought. Ran with Kevin L. The last interval was brutally uphill which accounts for the time difference, it was the hardest effort by far. The repeats were 6:13, 6:14, 6:14 and 6:21 which is pretty good pacing as it was dark and I could not see the Garmin without taking off my mitten. After dumping off Kevin at his place the last mile and a half home was lonely and hard.
Entire workout (7.9 mph):
Duration: 1:17:12
rTSS: 112.8 (0.887)
NGP: 7:15 (221.9 m/min)
Distance: 10.103 mi
Elevation Gain: 942 ft
Elevation Loss: 929 ft
Grade: 0.0 % (13 ft)
Min Max Avg
Speed: 0.4 11.1 8.2 mph
Pace 5:25 160:56 7:17 min/mi
Altitude: 217 416 334 ft
Comments
Nice job in the cold Chris. I opted indoors today as the -1 windchill just did not seem inviting at all.
Legs felt like lead weights were on them from the power hack test yesterday. Got it done though 4X1 as: 6:02, 6:00, 6:00, 5:57. Total of 6.77 miles in 45minutes.
Havent had time to download data but I got my 3x1 all in a little slower than Z4. I didnt want to push hard right off the bat and see how my leg reacts.
It was a pretty cold 29 degrees out this morning too!
Got mine done on the treadmill this morning as well. Intervals actually were not to bad because my foot was killing me and it was all I could think about. I've had some meatatarsal pain coming on for the last few days and it flared up this morning big time. Hurt more to walk down the stairs than to do the intervals.
Anyway, did the first two at 10 MPH 2% and last two at 10 MPH 3%. 9.2 miles in 60 minutes.
Nice work, morning crew! Gonnna try to hit 3x1s at the local high school track tonight after work. Right knee is still a bit achey but feeling much better than it has over the past couple of weeks. Gonna do my best to hit Z4 pace but will be happy to be in the ballpark after easing off the runs the past two weeks. Calling for 30s and a little windy tonight so not too bad.
Why is it that I dread the run intervals much more than the bike intervals? Something about trying to move my body through space as fast as possible without any mechanical assistance I suppose. It just feels more "painful" to me for some reason. I'll take the FTP test over the 5K test any day!
Looking at the repeats convinces me you are trying to kill me. Especially the last one. (I know, i was slower.) Especially considering i couldnt get up the basement stairs yesterday morning after the 2x20s. Sorry you were lonely on the last 1.5 mile. But, I'd like to point out that the only thing more lonely and more cold is running that same stretch in the pitch black at 5:30 AM wondering if youre going to be dumb enough to meet me. The good news: sitting at my desk i feel much better than i did following the same workout 2 weeks ago. I was pretty destroyed by that session. Off to the pool!
Good job everyone on your runs.
Glad to see you running Phillip. Keep tabs on that calf tighness. Roll, stretch, compress. I live that every day due to tight calves. I swear I was born tight
.
I woke up stiff as he!! from last nights ride/brick. Plus it is so hard to sleep after such a tough workout. I had a recovery shake after the bike/run and thought that would suffice as dinner too. NOT! I was starving all night and had to get up to eat.
Did a short swim pre run today. Met 2 friends at the track and did the 4 x 1 miles. Started with a 2 mile warm up, then hit them in the dark and just went on feel and was shocked they turned out pretty quick. My Z4 is 7:12 and I did these in 6:48,6:45,6:40,6:39. Was really surprised given how stiff I felt waking up. I practiced staying relaxed, having good posture and thinking how each interval was making me stronger both physically and mentally. I just settled itn and would not quit. When you see 4 of these on paper it is quite daunting. But I am glad to say they are doable!
Have the compression sleeves on and off to work!! Have a great day !!
CC
In the middle of the last 3x1 mile, I asked myself, "what the heck am I on????"
I'm not sure if ever in my whole life have I held it together as I am for these 7 weeks of the OS. Bumped up my Vdot 1 point last week, and hit every mile on pace again today. I felt super good, and super strong running that workout. There was another mile in there for sure, but I just worked my plan and stopped at 3. May it last. 
I am waiting for the other shoe to drop!
LP -
So psyched for you and just coasting in your mojo's draft!
4 x 1 windy miles today. 6:08, 5:49, 6:12, 6:06. Still not quite 100% yet but getting better. Worst part about being sick is losing motivation to train...but you guys are helping me keep it real!
P
Hello Team,
I did the lunch fun run today. 7.7 miles at a overall 7:29 avg pace with 4 X 1s per the Garmin at 6:55, 6:53, 6:58, 6:46 (NGP is faster on most of these as there were a lot of uphill miles....) My Z4 TP was 7:20 (that has most likely changed by now.)
Enjoying the mojo being reported today! Great job all.......especially those non-human types out there running incredible paces in artic temps!
Does this count? Checked on my tracking number of my new Zipp and the UPS man was a day early and it was out for delivery, jump in a cab and rushed home thinking I was going to just take a half day. Pulling up to my building and the UPS Truck is rolling away!!!!!! With backpack and all I was in a dead sprint for a block+ trying to catch him (need a signature).
anyway....I got my Zipp and I'm back a work in less than 45 mins....
Good for you to feel strong Suzanne! Those are great days. No MURPHY's law tomorrow!
Vince
Nice mental 6pak Keith.
Vince
Nice work LP! Don't worry about the other shoe dropping, it is busy being thrown at someone in the middle east.
Suzanne - Murphy'sLaw is not an EN member currently but if was around he would not want to hear about anyone running slow
Kevin - I swear I was not trying to kill you, just myself. Oh and I like that sig line.
TP = 7:36
7:30
7:24
7:08
Loving the work.
Cold and windy, but I balanced it out by running a flat course for a change.
TP is 6:38
4x1 6:23, 6:30, 6:38, 6:42
I should try to reverse those numbers next time and try a descend.
6.65 miles, 46:48, 7:01 min/mile
I've got some unfinished 2x20' business to deal with tomorrow.
Great to see everyone gettin' it done today.
Dave
Felt good today even considering the PowerYack test yesterday afternoon. TP is 7:44 and hit intervals at 7:14, 7:13, 7:26 and 7:36. Last two had some up hill grade but first two were flat. Took different route home.
Not sure how 2x12' is gonna feel in the am, but will feel good by tomorrow nite's Jingle Bell Run 3 miler!
Got 3x1 done on a cold, windy night at the local track. I like flat. TP is 6:38 and the intervals came in at 6:38, 6:20 and 6:25. Felt pretty good considering my recent layoff (or maybe because of it). Doing my Wednesday run at night always makes the Thursday morning bike intervals a little more interesting. Less than 12 hours for recovery. Mind over matter!
got'em down the tmill after work... 4 X 1 mile at 6:31, 6:31, 6:35, 6:35 very rough mentally....wanted to quit but what's new lol
Got it done, but I really had to have a heart to heart with myself about half way through. I just kept telling myself that nobody in my local race group was going to out work me this off season......period!
Well, continuing my deep water running, and really focusing on trying to maintain good form I did the 4x1 mile (used a time of 7:30 for a mile) and this was really tough. I could feel the legs really burning and they were certainly wobbly when done. I can't wait to get on land just so it will be a little easier
Dave
Wow. I felt every bit of the work I did with the Tuesday night bike p-hack test. My legs were dead on the run. I opted to run later in the day to recover a bit but ended up running in the dark and on a trail with ice patches. Would love to blame the slower miles on darkness and ice but the legs were dead all the same.
Mile
#1 - 6:33
#2 - 6:36
#3 - 6:39
#4- 6:35
Needless to say, I am pushing the bike workout to this afternoon.
Tom, as usual impressive work from you.....I'll take your slow miles any day!
Pretty good:
#1 7:29
#2 7:26
#3 7:23
Legs felt tired but the times show I do OK
Anyway...Z4/Tp is 7:27
Mile 1:6:58
Mile 2:6:58
Mile 3: 6:47
Mile 4: AHHHH WHEELS COMING OFF.....started at 6:58 for 1/2 mile then actually jumped OFF THE TREADMILL for 10 seconds, got back on and finished at 7:03.
Torture man.
So, question...
I walk for 2 of the 4 minutes after each interval. Anyone else do this?
Thanks
JC
JC,
General consensus is do whatever you need to do to recover for the next one. I rarely walk, only because it's seems harder to get my fat ass started up again.
However, on the dreadmill last week, I actually got off and stretched and did walk a bit.
Dave