Week 9 Run Thread
I switched my bikes and runs this week because it's going to rain tomorrow, and hate to run on the treadmill - so I'm a day early. This is my first season in the V02 portion of the OS. I only had 11 weeks last year, so I just stuck with FTP. Took my new and impreved VDOT our for it's first run today. Able to hold the intervals fine. Actually, it's so much faster than I'm used to running that I had a hard time not going faster than planned even with my Garmin. The first couple were easy, but the last ones were quite hard. The rest of the Z3 running made it quite a challenging workout for me. The Z3 this week was Z4+ last week. I guess that's how everything gets moved up a couple of notches. Have a nice run everybody.
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I hammered out my VO2 run this morning on the treadmill and I used a new training aid (Garmin foot pod). I discovered a lot about the treadmill and RPE on this run. Since my vDot didn't change from the 1st to the 2nd test, the zones where totally comfortable for me. I did the 2x200, 2x400, 2x200 at 8.4 mph on the t-mill (7:03/pace), but the garmin shows it as 7:24 pace. I vaguely remember a discussion about this last year in the OS, but it was interesting to see it for myself. Anyhow, total run time was 52min including wu/cd and I had a total of 5.75 miles. It was interesting to see what my cadence looked like. In the past I never really worried about it (nor was that interested), but like the bike, I have a feeling there is a sweet spot that I have to dial in to improve my efficiency. That will be fun to play with as I thought I was a pretty good runner from the get go.
Good luck to every with their runs.
Nice job guys. Workout done this AM in San Diego, harbor scenery, flat asphalt roads and Garmin defined distances. I used 0.13 and .25mi for distance. Did a little too fast. Got to finally restrain myself more toward the end.
Total 49min, 6mi, TSS 49.00, IF .78
3x200m(200m) 5:17, 5:19, 5:21
3x400m(400m) 5:28, 5:19, 5:19
3x200m(200m) 5:24, 5:26, 5:43
Done. See how it goes tomorrow. Off to Atlanta now. Will report tomorrow.
@Aleksandr - I'm very jealous of the chance to run in San Diego. I used live there and miss the awesome weather (not the traffic so much, though.)
Got my workout done on a running trail on base, couldn't drag myself out of bed to make it the HS track this morning. Use my Polar Footpod for distance and also used .13 and .25. Working the intermediate plan so I was 2 x 200, 2 x 400, 2 x 200. I pace is 5:50 and kept them all under that except for one - most have lost focus.
5:40, 5:40, 5:40, 5:46, 6:00, 5:10 (oops!). Overdid it on the last one but I think I had a tailwind. At least that's my story and I'm sticking to it. Overall 5.01 miles in 36:43, couldn't push my lunch break too long. Next week I'll try to make it out to the track to have some "truth data" for comparison.
Keep up the good work all!
@ Aaron - I was on the treadmill this AM as well. I've noticed that my paces for same HR and RPE are 20-25 sec/mile faster in the treadmill than outdoors, e.g., I'm doing 6:35 min miles indoor compared to 6:58 out; shorter intervals are about 6:10/6:35 in/out. Maybe I'll finally get a foot pod for my Garmin this year. So far my technophilia has been out weighed by my spendophobia.
Anyway, these workouts are the same as last year's OS, so I was able to compare my times and HR, which are both the same from 2010 to 2011. At my age, holding steady counts as improvement. I worked the intervals down from 6:22 >> 6:03 min/mile.
@ Patrick - No fair! But 2 x 1.5 with 1 mile recovery run in between doesn't seem so bad.
@ AT - +1 for another jeolous guy seeing you in San Diego. I've gone there a lot winters past to see my sister, train, and do the Oceanside HIM. Haven't been in a few years, and after this week's snow up here, I'm beginning to think a permanent visit is in order.
Awesome job everybody. Yep, it sure is not easy after the bike session. Legs were tired but were turning.
@Logan and Al, it was a joy, 50F, calm, sunrise, I stayed at Grand Hyatt, got out, herds of runners, mostly recreational/jogging type, looking at an idiot(me) tearing it up on a straight section behind the Harbor Drive, wondering what is wrong with him, nobody chasing him.
I enjoyed it so much. Love San Diego. Was with my family in Carlsbad for 8 days for Christmas. It was a joy.
Made it to Clearwater tonight, through Atlanta. Will be looking for a pool here in AM, than PM over to bike thread, the beatings will continue until the morale improves.
Good work everyone,,,I am a day behind this week, so I did my run today...I am still learning my zones, so when I read the WO as very hard, I went as hard as I could. I picked a long straight road in the neighborhood and measured the light poles to be approximately 50m apart, so I used them as markers for distance...they were close. I got a good 1/2 mile warm up and then it was on. I had to modify midway because when I set out to do the 1st 400 I couldn't finish it, so I kept up and did extra 200's. My pace times were 6:06 - 5:50 - 5:40 - 5:46 - 6:14 - 6:50 - 5:50 and I averaged about 75 seconds of recovery be each. My HR was around 174 for an average. I got in another mile MS at 9 min average and then a 1/2 mile CD. I think I got the work done well close to what coach wanted. Stark would be proud to know that it was hard for me to walk the rest of the day. I enjoyed the change up, but I am really looking forward to a rest day. The shock to my legs is more than I expected.
The VO2 max intervals actually felt pretty good. I had some treadmill issues on the first run since it was in kph, but got it all figured out in the end.
I also simplifed the intervals and am just calling 200m = 1 min and 400m = 2min. At the 6:20 pace I was running them at they should have been a little shorter, but when I tried to so 50 sec and 1:40 the first time around it just got confusing.
Wed - 45min: http://connect.garmin.com/activity/70893135
Thurs - 45 min: http://connect.garmin.com/activity/71051762
Cheers,
Matt
So I had to flip sat/sun workouts as I'm in the mountains until tomorrow. After dropping the kids off at ski school I hit the rec center to run. Let me start by saying VO2 work at altitude is hard (8500'). Banged out the 3x1's a hair slower than if I was at home, but still a lot of work. Ran a total of 7 miles and was totally spent when I was done. Tomorrow's ride will be interesting.
Great work everyone.
Sad to say, but today I lost the run due to travel home from work. Usual airline delay fiasco. I had to transpose the bike/run, so swim AM, bike+run PM tomorrow.
Good run on my first day of vacation in Mexico. Two main observations:
1. Mexico is more hot and humid than Chicago in early March
2. Given all of my training is in Chicago, I'm a total wimp when it is not totally flat
So it was a nice hard run, 60 mins with 2x 1.5mi @z4, 4' recoveries, the rest at z3.
Earned my breakfast. Now time to hit the beach.
http://connect.garmin.com/activity/71573797
Cheers,
Matt
Just finished the Beginner OS run (Run MS: 3 x 800 (3') @ Z4 | 1 x 1600 @ Z4 | 25' @ Z3.). Here's my HR chart: