Week 10 Run Thread
I promise that I did not flip flop for the only reason to start the thread...I just works better for me with my work schedule to do my run on Tues and bike on Wed. I know I will need to make adjustments soon, but for now call me a rogue. I gotta do what works.
My run today was good! My legs were more sore than I expected starting out, but loosened up after 1 mile warmup and 1/2 mile CD. My interval pacing looked like this.
| 5:58 |
| 5:03 |
| 5:16 |
| 5:48 |
| 5:18 |
| 5:35 |
| 5:44 |
| 5:35 |
| 5:03 |
| 5:42 |
I got no HR readings, but can promise you it was everything I had. I had to drop 2 of the 400's because I just couldn't finish them and I felt that I might hurt something. But I got all the 200's in.
I am very happy to report that my legs are feeling strong and found it easier than last week to run fast, but that my breathing and HR are my limitors right now. Gonna get the bike/brick done tomorrow. Good luck everyone. Chap.
Comments
Today was not so easy...clearly my legs are feeling the impact of running 4 days in a row for a total of 3 hours and 26 miles. I'll take tomorrow as a rest day.
Overall a good run, although I rested completely between each set of 4 and also rested a bit after the last couple of 400m intervals. Hopefully that does not negate the benefit of the workout.
Warmup, 1.08 miles @ 7:32
4x 1'(2')
interval paces 5:58, 6:14, 6:15, 6:14
recoveries 7:24, 7:35, 7:19, 7:08
Standing rest 3:00
4x 2'(2')
interval paces 5:54, 6:05, 5:58, 6:22
recoveries 7:18, 7:12, 7:18, 7:10 (plus standing rest 0:34 after the second interval and 0:53 after the third)
Standing rest 2:50
4x1'(2')
interval paces 5:51, 6:07, 6:09, 6:14
recoveries 7:14, 7:38, 7:22, 7:23
Standing rest 1:41
Run back to the start, 1.07 miles @ 6:29
http://connect.garmin.com/activity/71962465
Back to the beach...
Cheers,
Matt
@Al, nice work. Love how you approach it very wisely. I am going to take your approach to bike intervals as I am putting more into my running that is weaker. You are an inspiration.
@Matt, Daniels would disagree with you if you ran those at I-pace. If you ran them at R-pace, which we don not do here, than he allows rolling in the grass or whatever it takes to repeat the next interval at prescribed R-pace.
When it comes to VO2max work, it is about maximum oxygen uptake, which takes body about 1-2min to spool up to. When you are recovering from those intervals, it is about not allowing a total drop of oxygen uptake so that you spool up quicker in the next interval, otherwise you are not quite there initially, for sure not during these very short 200/400s.
But, don't let this influence your view. Swimmers do inactive recovery after every interval, yet they work on VO2max, given that their recoveries as very short compared to running. Also, there are many here that are successful doing standing rest on treadmills, so no worries.
You did the work and that is all it matters. Awesome job.
After AM 4600 SCM, PM track and my favorite work 200/400s.
60min, 7.50mi, 4x200/4x400/4x200, pretty gusty wind and cold, times show
4x200m(200m) 5:25, 5:20, 5:29, 5:33
4x400m(400m) 5:35, 5:27, 5:22, 5:20
4x200m(200m) 5:25, 5:25, 5:32, 5:23
Enjoyed every bit of it, was not that hard at all. This is my favorite workout. Now for some recovery and looking forward to tomorrow's bike, one and only workout of the day for me.
Nice work folks!
These VO2 intervals are a nice change of pace from longer tempo !
Anyone else having a hard time finding this thread?
Have a good day all!
Shhhhh, don't tell my calfs, but I ran 50 minutes EZ today (2x25 with a 2' walk inbetween). I'm planning to do an 8k next weekend just for fun. Local race with a great theme and party. It's the "Running of the Leprachauns" and they have one guy who is the designated Leprachaun. If you catch him, you get a portion of the prize $$ for a local charity of your choice (pot of gold divided by # folks who beat him). If he beats everyone, he gets 2x the pot of gold). The guy who won last year is the leprachaun. There's a big party (with beer of course) at a local Irish Bar afterwards with folks dressed up as leprachauns. Just a good time.
Like Nemo said, it's great to see how good everyone is doing with their adjusted schedules.
http://connect.garmin.com/activity/72288235
Cheers,
Matt
So Sunday's run is 60 min, with z4 intervals of 800, 1600 and 2400m, with 1 mile recoveries. Plus the usual z3 filler time. I ran it based on time, so intervals of 3.5', 7' and 10.5' (thus a tiny bit longer than the prescribed distances). Recoveries of 7''.
z4 intervals were 6:45, 6:53 and 6:49, plus the last mile at "z3" was 6:41
Recoveries were 7:20, 7:19, 7:07 (the last one was actually 11' so not all 'recovery')
Very tough run today in the heat and humidity of Mexico. After the second and third intervals I took a minute and a half of standing recovery. That is not typical for me at all on an FTP run of only one hour, but I really couldn't help it. Too bloody hot.
Also, I don't know if it was the hills or what, but I've been having a really tough time keeping my cadence up on my runs this week. I'm lucky to average 81 for the whole run, and very few stretches at 83 where I have been averaging up to now. Very strange.
http://connect.garmin.com/activity/72422347
Best,
Matt
Nice job Matt! Don't feel TOOO sorry for you in Mexico. I sometimes wonder if I should consder logging my "admin" time for scheduling, planning, surfing EN, etc. I'm scared to see how much time is spend on this though!!!
The fatigue of so much running is taking its toll, and my right hamstring feels problematic.
Next week I will dial-back the running for sure.
In any case, I managed 50 min, slower than z3 overall but nice negative split.
http://connect.garmin.com/activity/72563983
Cheers,
Matt
Sunday's run today, to take advantage of the only break in the rain this weekend. Floods 'a comin!
800/1600/2400, (1 mi) and I threw in a 2 miles each for warmup and cool down for 9 miles /1:15. Intervals were @ 6:49 average pace, which is the same as last week, the first time in the OS I haven't improved. Which is just fine; I'm running at the same speed as this time last year, and I am absolutely pleased with that. I don't expect to get faster year to year anymore - just staying the same is a victory.
Tomorrows's brick run will be most informative now that I've put in some serious run TSS (115) a day ahead.
7:36
7:11
7:50
7:30
7:30
7:56
7:29
Looking forward to seeing everyone else's results.
@Al - great to see you back to your pre-crash pace.
@ ;Aaron I think that's soooo healthy. Sometimes all these numbers (even though we love 'em!) can really bring on the OCD. There is nothing like a little break from the geek to hit the "refresh" button. Next week will be better!
As for my run.... Holy Pouring Ass Rain, Batman! I'm making a point to go outside even when the weather is crappy to avoid any "the world is not flat" shock during our coming (soon!!!) trip. Got my run done plus 2 miles at HMP. I'm trying to be aware of the "Normalized Graded Pace" and clearly I have a lot to do here as I'm off by quite a bit in some intervals. The last mile was a hella hill and I really booked it, so I'm not surprised to see the fast (for me) NGP, but on the others I was really trying. Note to self: Step away from the gadget and think about how you actually FEEL!
Hope everyone has a great start to week 11 tomorrow! Please send sun!
Run is complete. Sacramento, American River trail, 65F, humid and some wind, some work into the wind some downwind. Pretty trail for sure.
11.0 miles, 83min, 800m(800m)1600m(1600m)2mi@TP =6:26/mi
interval 1 6:20
interval 2 6:22
interval 3 6:23, fading in the second mile, loss of focus and got carried away, overpaced the first half
I was shocked that I was able to run and speechless that I could actually hold the targets, feel strong and than some.
This was a true test after that bike ride yesterday. I am happy with the weekend overall, little dent in my ego as I could not execute 4x2.5 yesterday as planned, but I will take it as is. Something to look forward to be able to accomplish down the road.
Good work everyone.
JAN OS peeps please provide some advice. I am not sure if I am going too hard on the 200s and 400s for week 9 and 10. I am not a super fast guy. I have been completing my 200s @ 5:20 pace and 400s at a 5:40 pace on a 5% grade hill. This effort usually has me on the verge of puking. My concern is how long it takes me to get the workout done. I am have to take close to 4-5 minutes to recover between my 400s.
So do I go a little slower, hopefully recover faster, and then I am able to finish the MS and get some Z3 done?
Or do I keep killing myself and just take as long as it takes to recover between sets?
Thanks
Shawn
So next time will stick to my Z5 pace, 7:10. Thanks for the input and reassuring what I knew in my head. Stick to the plan to make it to race day.
So next time will stick to my Z5 pace, 7:10. Thanks for the input and reassuring what I knew in my head. Stick to the plan to make it to race day.