Dude, Like, It's The Week 5 Run Thread
Took two days off cuz I was shelled and fatigued. Scheduled was 4 x 1 miles. Nope. Sorry. Gonna taper this week for half marry Sunday. Ran 3.64 miles and it was hard. Legs still heavy.
Will get on the bike tomorrow and see how it is going.
Hope I didn't "peak" last week.
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800's and 1600 tomorrow morning, rain or shine. most likely rain, cold rain. then again, there is the mill. details to follow.
Brutal snow and wind here in Chicago.
I actually got of the bike, changed into my running stuff and got out the door.
About a minute into it the plan changed from 35 mins to "around the block".
I barely made it.
Stats on my brick run: 3:32 total time @ 10:30 pace (my target pace was 6:45).
I didn't even upload from the Garmin - it doesn't count!!!
Hmmmmm...not good...
I really need to keep these workouts straight. Did 5x800 (4) this morning on the mill @:
7:41
7:39
7:26
7:27
7:16
foot pod time/pace. still had a little wind at the end. will try to use that up on the next one.
@Matt: mental toughness points for even going out in that. it only took darkness and cold rain to push me indoors today.
The beauty of my job, yesterday was a hard bike+run at altitude, 6000ft in a hot hotel excersize room, than arrive to Sarasota to a typical YMCA hot pool, 83F water, kills you some more. I am a sea level person.
This AM, Sarasota had temp 74F, dew point 70F, killing humidity, wind gusting to nearly 30mph, lovely set up. It just killed me.
8.7mi in 69min, 4x1mi(5min)TP, first 3 were too fast for the weather/wind, was hurting, melted down entirely, spectacularly in the 4th mi. Stopped and restarted multiple times, the sky was spinning and I was getting dizzy and sick. Looked at myself and just realized how much water I lost, my shorts were dripping sweat on my shoes.........I knew I cooked myself. Called it a day.
60F, no wind target is 6:28/mi:
interval 1 6:38 downwind/crosswind
interval 2 6:42 headwind/crosswind
interval 3 6:42 headwind/crosswind
It is very interesting that legs started tired, but was able to keep up the pace for the most part. Mission accomplished. Tomorrow is going to hurt. As it is shaping up for me, heading back to Denver for another altitude bike workout. Legs are jello.
Well, as for my OS so far.....So GOOD! By middle of week 4 I was starting to feel it in the legs...but still getting all the workouts in and doing them up to my proper pace. Yesterday was the first time I didn't improve on the bike intervals (but still slightly over 100% of FTP). The running seems tougher, takes more out of me ...still have todays run to do tonite on the TM. The intervals are doable (less I speak too soon) its how much I can do at Z3 thats the killer it seems. Also, as a first timer in the Haus doing OS I can state the following:
1. I really like having a prescribed w/o schedule just telling me what to do each day (and I trust it'll get me where I want to go).
2. In past years I trained on my own using a similar type schedule over winter (fast first) - but now I see it wasn't as intense as I needed to be.
3. All the #s really do help measure your rate of success in both run/bike - which is so helpful (and I haven't entered the world of wko+ ....waiting on new laptop to download).
4. Reading all the forums / threads in the HAUS really does help - so many things I wondered about (but didn't ask) have been answered already ...
5. The WSMs are really pretty darn smart....
So, I will chime in more often going forward.....keep on working TEAM
@Aleksander - if I were in your shoes I'd be sick constantly with all the climate change - wow.
Great work so far everyone! I applaud all of you who do your runs on the treadmill, seriously! Life is happening today (work, family, etc., and I never wanna be the dude in the WSJ article) so I turned my usual after work run into a run during lunch at the local gym. I literally have not been on a treadmill in over two years and now I remember why -- they suck!!! My mental 2-pack cannot handle the monotony.
Anyway, 45min run in the books: WU for 15min, then 2x800 @ 7:42, and 1x1600 @ 8:03, then cool down run for remainder.
@ Greg: I can't disagree on the mill. It is rather loathesome. A necessary evil here though. Nice job on the repeats nonetheless.
Anyway, onto to what you care about,,,not been on bike since last week, but I got in the run this morning then did a spin class at lunch time. Legs are finally feeling stronger and not so rubbery after the work. I am pushing harder than ever and just not seeing the fatigue I have at this same point in past seasons. Must be the kool aide. I will admit though that my lungs still hurt and my heart rate races and it is extremely hard to breath. That's me being a wimp. Today I forgot the HR monitor, but I got the 4 x 1 in for a total of 5 miles in 50 mins. Didn't upload yet for splits, but i think my averages were around the 9 m/m...kinda slow, I am looking for a 8 min pace, but I did what my body needed to today.
Good luck on your half merry Starky - kill it brother.
Great set Allen - how do you get those graphs, very cool.
Later everyone, to all you snow bounds EN junkies, you can come to Florida anytime and stay in my guest room! I will be riding out side tomorrow in 70 degree weather.
Yesterday's snow was light and fluffy. I shoveled after work them jumped on the TM for the run portion of yesterdays brick.
Today, the snow was like concrete. It took forever to do a little bit of shoveling. It was exhausting and my upper back was killing me. I did not want to get on the TM. But then I had some calories. Apparently, I was bonking from shoveling! Had no problem knocking out the intervals once I got going.
@Chap- While that sounds inviting, not everyone is hating this weather. I can't say that I mind it. Besides, today was a day off work due to weather. Totally worth it!! Even in summer I do my weekday bike intervals indoors.
1) Upload my workout to Garmin Connect - automatically happens when my watch is close to my PC
2) Do a print screen of Garmin Connect and drop it into MS Paint, cut out just the HR chart, paste it in a new image file, and save it to my hard drive
3) Upload the file to my Google Picasa account, select 400px size, and copy the embed code to the EN forum
It seems like a lot of steps but I have it down to about a minute. I like the chart because it gives me incentive to hold my zones as the graphic doesn't lie if I sandbag.
Good luck on the half mary John!!
I bagged the run after 15 minutes as I just could not get it going. All this snow removal is killing me and my shoulder.
anyways, got the 2x1/2 mile and 1x1 mile in nicely today. beautiful sunny morning with a nice snow & ice scape
@Aleksander - Your weather sounds miserable, too!
Gym closed and I live in one of the last areas of Chicago to see snow plows. Even though the legs really, really wanted to run, I stayed indoors. There was a six-block walk on very snowy streets to the Hopleaf for beer and Great Lakes for pizza. Totally counts as a brick run in blizzard/subzero land. ;-)
@Scott - Too damn early in the season to be wrestling with an injury. If you can run Z1/Z2 without issue, fine. But if the speed work aggrevates the issue then STOP! Don't be one of "those" folks who doesn't know when or how to pull back.
Did the doc state what the issue was? You may also want to post in the Medical Forum and it you can take a pic or a vid and post where exactly the issues is that is a bonus. Or just describe the best you can in text.
Bottom line, the folks in that Forum can really help.
Recovery mojo coming your way
John
Half Marathon Hack Officially DUN! Taper Week.
Today was my last run before the half marry on Sunday. I simply ran 2 miles at my pace for the first 3 miles and my legs felt fine. I am not gonna run again until race day. Nothing more to be gained.
This will not be a PR race but will set the baseline for the half marrys I have on the radar the rest of the year. Goal is to improve at each one. Big goal (I can wish, right) is to run a faster 13.1 off the bike at the Big Kahuna 70.3 in September (IMAZ prep race) than I do at this event.
Just to put it out there and be accountable, here is my race plan for the event:
I will eat one gel every 3 miles and drink at each aid station after mile 3.
That's it. Leaving tonight to drive 6 hours to SoCal. Hooking up with some EN folks on Saturday so will take pics and video cuz, well, that's how I roll.
Happy Thursday!
@ Greg - Go for it, charts are good so the more the better.
@John, good luck. May the force be with you!
@Pete, welcome to the "club". You will enjoy this group. Fasten your seatbelt.
Ran on the mill on Wednesday before my meetings. 2 x 1/2 and 1 x 1mi at 6:22 plus another 10' at 6:27. Felt good and I think my legs definitely benefitted from the forced rest last weekend due to my cold. Schedule looks good to knock out the weekend work!
I missed my Wed 60 min with 4x1mi@z4 so did a treadmill run yesterday to make up. It was the first time I've lasted more than 30 mins on the treadmill...it was a well-ventilated gym so that helped. I did 10' w/u then 3x7'(5')@z4 and lasted 45 minutes. Beat my prior treadmill record by 50%!! Man I hate that thing.
On the upside my footpod (which I usually use only for cadence measurement) is clearly not calibrated and showed me going about 0:20/mile faster than the treadmill's display. So I get some psychological benefit to that!
http://connect.garmin.com/activity/66523967
Cheers,
Matt
2x800 and 1x1600 this morning, on the first sunny beautiful morning I can even remember here in DC. the run was a little unsatisfying though due to decimating my legs on the bike FTP yesterday plus a brick run. oh well. i assuaged the disappointment with one of the best brownies I've ever had from the coffee shop next door. good week overall though. ready for a rest day tomorrow and then hit it hard again! Thanks all for the support this week. See you in next week's thread!
Another 60' run converted to 45' due to my inability to run on a treadmill for any length of time. At least I managed to get through the MS of 3x 1mi (4') @z4 plus 10' warmup and some extra time at the end to get the total up to 45'.
But hey, considering before this week my treadmill record was 30', I'm feel pretty good about the treadmill as a legit training option for me these days!!
I also calibrated the footpod manually by running with a second watch outdoors yesterday and comparing distances...so although my footpod pace on the mill today was still quite a bit faster than what the treadmill display showed, at least I believe it is in the ballpark of reality this time around.
http://connect.garmin.com/activity/67008976
Cheers!
aghhh.....25 minutes into TM run left calf really got sore and tightened up.....don't where that came from ...I shut it down, did some core work, used the roller on the calf and then got some laps in the pool w/no kicking....hoping this is just stress from yesterday's bike......we'll see come tuesday....
Strapped on snowshoes and went out for a run/ walk in the woods.
Had to break trail in places. Worked up a great sweat.
Going off the plan was good for my mojo.
Strapped on snowshoes and went out for a run/ walk in the woods.
Had to break trail in places. Worked up a great sweat.
Going off the plan was good for my mojo.