Week 3 Run Thread
I am flipping things a bit this week. I have the opportunity to ride with Tom Glynn and possibly Carrie Chavez tomorrow so flipped tomorrows run for todays bike. They will probably drop me like a bad habit tomorrow, but i will do my best to keep up.
So on the docket today: MS: 3 x 1 mile (5') @ TP/Z4/Hard
Best run I have had in awhile. 7:42, 7:35 and 7:27. Felt fresh and when I was done I wasn't shelled.
Now let's see how my legs are tomorrow on the bike.
Rock on people!
0
Comments
Nice running John; I concur, as I think that is some of the best numbers I've seen in your running.
Don't let Glynn slip away from you on tomorrow's ride.
@John, that is a great run. You rock! You will be just fine tomorrow. Let 'er rip.
Stark, that is a sweet run...negative splits, dude that's cool. I ran with you this afternoon too....us flip flopper gotta stick together, but I only did MS of 2x1m(2') and was happy with an 8'0" and an 8'17" both with a 164 HR. I got in a 12' warm up prior and a 15' Z3 after MS and totaled 5 miles and even got in some strides. Who ever thought of those is evil. Tomorrow's 3x1 are gonna kick my butt. Gotta run tomorrow too because of schedule with work so no bike till Saturday,,,uh - that's gonna hurt! Good luck everyone!
Got my run done this morning. ~1 mile w/u, then 3x ~1 mile (5'), then another 7' or so to round out the 50' total. I thought this run would be a walk in the park after last week's 2x 1.5mile (4'), but for some reason it wasn't. Perhaps it was because I ran on a set of roads that I know really well, and ended up going back and forth on a particular half-mile stretch about 5 times.
In any case, I overachieved slightly on paces but essentially within the "GPS margin of error":
W/U: 7:31 @ 7:22
1 mile intervals: 6:47, 6:38, 6:47
5' recoveries: 7:30, 7:13, 7:27
"Remaining" time to get to 50': 3/4 of a mile @ 6:53, then the last quater mile kick @ 6:14
Overall total 7.16 miles, total time 50:30. http://connect.garmin.com/activity/64173705
For whatever reason, I've been having a hard time with the Wednesday run workouts. I still think it has to do with my change in nutrition. I've been tracking everything in LoseIt on my iPhone and between the reduction in overall calories, and occasionally not getting the right ratio of carbs, I'm under fueled. I'm curious to see how my running/energy improves as I get the nutrition dialed in. Unfortunately, it's still a work in progress.
15' WU at 7:35, .5 @ 6:22, 1 mi @ 6:13, 1 mi @ 6:14, 12 min @ 6:53 (avg but jumped around a bit) to finish it out. Total 49:45, 7.1 miles. Felt good but definitely had to work to get close to HMP on the back side. Any mental slip and I'd find myself drifting down closer to MP. Looking forward to the bike tomorrow..
I'm still learning to use these pacing "zones", my HMP is 7:06 and z4 6:58. As a result I typically run everything about 10 sec faster than target, but I'd be dead trying to run those z4 intervals at 40sec faster than my z4 target.
cheers
matt
That's funny about Wednesday being Biggest Loser day at the gym.
1x .5 and 2 x 1 mile at TP done at lunch. I bobbled a bit on the first mile but got back on pace for a (7:42) and then the second one was even and pretty at a (7:44) - right where it should be. Not bad for a second interval workout of the OS and respectable wind and cold on the Lakefront Path.
Today was the first day I actually felt like a triathlete again after 4 months! My swim and run mojo seen to be waking up at last. My run was 2 x 1.5 miles, and I did them @ 7:13 (downhill) and 7:05 (up) pace. But the big thing was for the first time since my accident, I felt like I was not trying to hold back. And my HR showed it. Normally, I'd run these @ 147-155; I've been doing about 140-145, but today I was hitting 150 during the second interval. I've decided I can stop treatng myself as if I'm a fragile China doll. I suspect my VDOT, which has done 44 > 46.6 in the past 4 weeks, will be at 48-49 by the next test.
In the AM, I did my second swim after Dec 29 jaw surgery. My plan for the first day was just to swim until I started to feel tired, and then add 2 minutes each subsequent day. The thing which excited me today was I kept my strokes/25 yds at 14 for most of the time, which is my normal rate. When I first started swimming again after the accident, it was 17-19, and I felt like I would never be a strong swimmer again. Today, I found out all the weigh training on my arms (where I had all the negative neurological effects of the crash) and shoulders in the past 2.5 months was finally paying off. I'm still worried about muscle stamina (there are fewer muscles fibers firing in some places), which is why I'm planning a long, slow build up focusing going a little longer every week from now through April.
Now, if I can just get my bike back from the frame builder, I'll feel like a complete triple threat again.
I also had a good session this morning. 1 x .5mi (3'), 2 x 1mi (4'), all at slightly about Z4 pace, and felt easy, smooth. Really enjoying getting back into a rhythm of running again. I took a day off yesterday after a long weekend of skiing, and am feeling back on track.
As I was writing my last post, I got an email from Bill the bike builder (Bill Davidson, a Seattle frame-making legend) saying my bike is done ("except for the arm pads"), and that it is now over 1 lb lighter! WOO HOO, I'M BACK IN BUSINESS at last!!!
I wanted to nail pacing so I decided to try the treadmill, even though the weather today was epic, I knew I needed a quality set. So after a short warm up, I set the mill to my pace and nailed 3x1 at 8:30 w/ (2'). Each got harder but I held in there. Yeah! @ 2-1/2 weeks for OS and that is a huge improvement for me. Then I went to spin class. Gonna take tomorrow and friday off for work reasons and looking forward to Saturday! Rock On!!!
@Beth, good run. Keep it up.
@Al, awesome job. 14 strokes is great. Keep it up.
@Mike, great to have you back at it.
Run is in. This morning, in between my flights, West Palm Beach, 75F temp, with 74F dew point, miserable humidity, have not had that in long time. The beauty of traveling for work, one day -15F the next this.
Total 7mi, 54min, IF .81, TSS 61.69, T-pace@40F-60F 6:32/mi
interval 1 and 3 ran into a 13mph wind, interval 2 downwind, airport perimeter road:
interval 1 6:33/mi HR 161
interval 2 6:31/mi HR 167
interval 3 6:43/mi HR 169, combination of me fading and wind picking up
I should have dialed this back a notch from the start. Still having difficulty judging weather impact on pace, so far this has been best paced humid run for me in very long time.
I was on the TM and had no problems. Still running in Vibrams and except for some arch tightness, all is good.
Folks are really doing awesome. Go Team!
Ah, that's what threw me off. I was thinking that your HMP was what you ran, when in fact it is much faster. Got it.
@Peter: I'm with you, I eat well all morning, and tone it down by noon. Then I get home and don't eat much, especially on the run days, and here I am typing at 10 pm because there's no way I will sleep soon either! I have gone to bed early the past 2 nights because I was able to get in early workouts due to school being closed, but I try to make up some nap time on the weekends with the kids.
I banged out my half and 2 miles tonight. Progress is good. Everything is clicking right now on the run and I feel very confident, to the point that I can guess within seconds my splits for the quarter going into the half, and the half going into the mile. The difference from this season from last is that I'm doing bare minimum this year. But, that goes with my rogue plan too. So I'm totally focused on the MS this year for all disciplines and feel much better. I have found that it saves me the right amount of time to handle working out with life.
Great job everyone on banging out the workouts today.
Nice job staring out the week
@Al it's great that you are complete again.
@Dan - What you've gone rogue? So it's not just the weigh in...good plan on hammering out a strong MS and not going crazy.
I got in an abbreviated run today just 30 minutes getting most of the main set in a lunch. 2X.5 and 1X.6(was supposed to be 1X1. 5:10, 5:09 and 6:20.
Feeling a little tired so heading to bed a little early.
Gordon
Got the run done (WU / 1 x .5 mile, 2 x 1 mile @ Z4 / more Z3 time / CD) total time 53min . Handled it. Fookin shin hurts again!! I will post this in the medical thread too, but for you runner's in the JOS what's the deal with shin splints? How do I avoid them or fix them? I have never had them before. I run in the same model shoes as always. Stride, gait, form all seems the same as normal. It's only my left shin. Help!!!
GP
Edit: Already being discussed in the medical thread. I will use the advice I just read over there and see what happens RICE, stretch, etc.
Good practice for learning how to deal with the LOOOOOONG Ironman day and the boredom, drift in focus that can ensue.
I flipped my workout so I did Wen run yesterday. The plan was 6x800 for 50min. I don't know if I was just run down but I really felt the work today, I have never loved the sound of the garmin beeping at me telling me each iterval was over like I did today.
Brutal run after my 75 minute ride. I’ll chalk it up to my overzealousness / stupidity. I killed the bike intervals then hit the run, which was supposed to be 20’ total, z2 out (7:24) and z3 back (7:06).
So I start running in nice frigid 15-degree weather. I’m super warmed up from the bike so nice short strides and high cadence (83-84, which for me is high although all you 50+ vdot-ers are probably laughing). But I’m not looking at my watch, just going by feel, and feeling good.
I pass the first mile based on a known landmark and trigger a lap on my Garmin. Look at the watch, 6:38. Waaayy too fast. But no worries, I’m feeling good.
Mile #2 in 6:43. Cool. Doesn’t feel too fast. And I have to wait a bit at an intersection so I’m feeling really good heading into the last 6-7 mins of this run.
Then about halfway through mile #3 I start feeing some tightness in my left quad. I should slow down, right? Sure. But I’ve already knocked out 2.5 miles at a sweet pace. Now I'm chasing numbers and want to keep that average right where it is. And only about 3-3.5 mins left in the run. So shorten up the stride and go for it. Not so much. With a quarter mile to go I get a rebellion from my quad that causes me to stop in my tracks. I work it out manually then finish the run. The last mile reads 6:41 on the Garmin but of course I stopped my watch for the 2:09 it took to get me moving again. And when I got home my quad was not happy with me. Knotted right up. Very painful. Literally feels bruised at the moment
We’ll see how the 60 min run goes tomorrow morning. I’m supposed to be doing 3x 1mi @z4 (5’) but I’ll dial it back if the leg isn’t feeling good.
Lesson learned. z2=z2 not z4+.
http://connect.garmin.com/activity/64630512