Home› OutSeason January 2011

Week 7 run thread

MattAaronsonMattAaronson
in OutSeason January 2011
Did my 4x1mi (5') less than 12 hours after last night's impromptu bike FTP test and 45' brick run.

 

Yikes!!

 

Overall I felt pretty good once I got going, although I overachieved my z4 paces substantially and as a result my recoveries for all but the first interval included about 15 seconds of stopped time (which typically I really try to avoid). Also my intervals were 7:00 based on time, so in reality 1.05-1.08 miles.

 

Warmup: 10' @ 6:57

Interval 1 - 6:38


Interval 1 - 6:30


Interval 1 - 6:40


Interval 1 - 6:34

Extra time at the end: 8:30 @ 6:47 (in reality ~6:55, but then kicked it at the very end)

 

Recoveries were 7:10, 7:02 and 7:13. No recovery after the last interval...instead did 30 sec walking under a tunnel with the GPS stopped.

 

Overall 9.04 miles in 1:01:29, avg pace 6:48. In reality about 5:00 of stopped time when I was jogging or walking under the lakefront tunnel or for intersections. Plus about 45 sec of standing recovery time. Kind of cheating, but it was a good run nonetheless.

 


 

Cheers,

Matt



Comments

  • chuckgchuckg
    Today was the very first time of JOS that my run actually felt like "work". My session was suppose to be 3x1m (4) and ended up with 2x1m+2x1/2m all around 8:10. I just felt like I couldn't get going this morning. I am not one that hits the snooze button but this morning I hit it twice. I guess I already knew that it was going to be a tough workout. Go through it and looking forward to a better session tomorrow.
  • Michele CellaiMichele Cellai
    I remain in self-imposed run jail. I went to bed saying I would not run, but of course the back of my mind was saying- "why not?" First steps out of bed and worse pain in my foot than I have had in a week. UGH. I can walk around all day at work in good shoes without pain, but come home and it's a no go. Need more time to heal.
    Hope everyone else is enjoying.
  • mgraffeomgraffeo
    Nice work, Matt and Chuck. Michele, hang in there, you'll get out of jail soon enough!

    Had a great run this morning, 3x1mi (4'), at 6:38 pace. Each one felt in control, and overall the workout felt great. Glad the runs are going so well. Looking forward to the bike tomorrow!
  • pepepepe
    Overachieved on the cycling work yesterday and felt it a bit today. Normally I can hit TP and kind of zone out - it's work but not so much that I have to constantly be whipping myself to stay on pace. Not today. Had to watch the Polar like a hawk to make sure I was staying on pace. Got my 3 x 1 mi done, all roughly around TP and finished with 1 mi right around HMP. Add in a warmup, rest intervals and cool down and I ended up with 7 miles in 48:57 - basically 7:00 per mile. Can't complain but it did feel like work. I don't think waking up at 4 am to help my 14-year-old lab off the linoleum kitchen floor, cleaning up his mess and taking him out helped. Couldn't get back to sleep and stared at the ceiling until the alarm went off at 5:30. Was very tempted to just stay up and in retrospect shoud have. Could have gotten something done...
  • Steven FordSteven Ford

    I had a great run yesterday, was trying to get a gauge on what to shoot for during next weeks test. Dropped a 6:58 on the last mile  and it did not feel to bad. Legs feel pretty good today.

  • Nemo BrauchNemo Brauch
    Michele- you are absolutely making the right decisions! The trouble with the upcoming good weather in the forecast is that it tempts us to be silly- don't do that!

    I'm still on running probation. But I upped my "run" from 5 minute intervals to 8 minute intervals today. So I did 4x8'(1') today where the 8' was a jog and the 1' was just walking. Good news is everything felt good, no pain. I've got an appt tonight with my body/massage dude and hopefully he'll dig out anything that might be hiding.
  • atasicatasic

     My run got done today. Track, perfect, 50F, calm. 4x1mi(3min)TP target 6:28.

    interval 1 6:23

    interval 2 6:14

    interval 3 6:16

    interval 4 6:12

    8.34mi in 62min.

    Nothing spectacular, keeping the lid on intensity so that I arrive with minimum DOMS for testing. Sure helps not having to run in heat and humidity, including treadmills. They kill me with heat stress.

    Have a good night folks.

  • aimeefabaimeefab

    Got 3x1 done yesterday right at 8:00 min pace, slightly under for parts; like Mike, felt in control..wondering if I will finally test higher. I've been at 41 for a solid year and it's starting to feel like a rut

    Nemo and Michele - hang in there you'll be back soon, so frustrating.

    Aleksander nice work and nice to be on a track, wish I had access to one in the winter

     

  • Al TruscottAl Truscott

    I returned from a 2 week ski vacation this Wed. Good news on that front. In my ongoing recovery from last fall's bike accident, I was looking forward to this trip as a major milestone, a test of how far I have returned. I've been skiing for 40+ years, and have always gotten major satisfaction from my skill on the slopes. Despite being tentative for the first few days, and desperately out of breath @ 8000-12000 foot altitude, once the snow started falling, I began to forget about my broken neck, spinal cord injury and jaw repair. By the end of 12 straight days, I felt back to my old level of ability, able to go top to bottom (we're talking 3000-4400 foot of non-stop vertical) without stopping, in control and as fast as my 20 year old snowboarding daughter (who's no slouch).

    Then I came back to week 7 of the OS, and have lost none of my power or pace. Specifically, the mile intervals today were @7:01/6:56/6:57 (I skipped the last one in deference to two weeks of no running), which is faster than the last set I did before I left. Samed thing on the bike Wednesday: 2 x 20 at the same watts as before I left, and it felt even easier.

    I'm looking forward to testing next week, to see how much closer I can get to last year's OS watts, which were 190 >> 229 start to finish. I'm hoping to go back over 200 this time around, which would be a 12% boost from OS start.

  • alleneskelinalleneskelin
    @ Al - Glad to hear you enjoyed your ski vacation and congratulations on conquering that recovery milestone. It's also good to hear you didn't lose any power or pace. The TT's next week will keep your momentum going forward.
  • Michele CellaiMichele Cellai
    @Logan- Went through the same thing with my old lab mix a few years back. I loved her to pieces and the worst day of all was saying goodbye.

    Thanks for the kind words all. I am planning to do the EP run this weekend, barring any melt down with my foot. To be honest, it has been a nice break from the TM. I will be visiting family this weekend and hope that the rail trail is cleared off so I can run safely. Otherwise I will skip the run unless I get home at a decent time on Sunday.

    Nemo- keep up the good, health care of you calf. Those runs sounds nice.

    And you speedy people- I am a turtle by comparison. I will not post my times. Even though- FOR ME- they are awesome.
  • atasicatasic

     @Aimee, thanks for the nice words.

  • mgraffeomgraffeo
    Michele, turtle or no, we want to see times. Remember, this is a judgement-free zone!
  • Steven FordSteven Ford

    Michele, x2 what Mike said.

  • tscroggitscroggi
    I'm a little slow posting my running workout... I did my first outdoor interval work for the season this week. It was definitely a different sensation. One of the benefits of the treadmill is that I can be much more regimented on timing my intervals. I had to stop after 3 of 4 mile intervals and head back to work today. I'm going to have to work on pacing a little more since I don't have a moving belt under my feet to keep my pace constant!

    I really miss the great outdoors!
  • David AmbroseDavid Ambrose
    I ran (jogged actually since pace was a slog effort for me) Fri eve. 2nd run since Physical Therapy session teaching me stretching and other such twists and bends to remedy sore left knee when running. 25min on treadmill went well at 10min pace. I'd say knee felt 95% so am encouraged. I do not plan on any rush back into speed intervals for many weeks; just a slow progression at this easy pace. The cheetah caged inside me will have it's day to stretch out those running legs in time, just not in the near term.
  • patachinpatachin

    Good news.  Stick w/the stretching.  My runner's knew improved tremendously after a few weeks following the PT stretching regime, and now there are no symptoms even w/the OS speedwork.  John

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