Week 11 Run Forrest Run Thread
Totally never thought I'd actually get to start a thread! Exciting!
In other news, did what I thought was Wednesday's run today. But logged on to discover that my schedule (from the OS I originally bought) has half the intervals as my workout on here. 
Guess we'll have to reattack that tomorrow.
So what I did was: MS: 2 x 200, 1 x 800, 2 x 200, 1 x 400 all @ IP/Z5/Very Hard with full recoveries between each.
I am currently TDY for work so I have no access to a bike for two weeks therefore I will be doing a lot of running. Unfortunately I got back to my hotel room to discover that I forgot my Ant+ stick for my watch. Guess that means I'll just have to guesstimate.
Did a 10' warm-up with 3x30"(30") at sprint speed. I then jumped into my intervals. Did them at well over 1min/mi faster than my z5 which probably wasn't the best idea. Finished off the run at 45' with 8 minutes around z2. Obviously my speed will be slowing down when I double the number of intervals.
In the end it was an ok run, considering I am experiencing a 6,000ft increase in altitude. 
One thing I learned today: VO2 with a big altitude increase is HARD!!!
Hoping to see some improvement as I adapt. Hope everyone else has great runs tomorrow!!!
Comments
@Virginia - Well done. I train at altitude all the time and I know it's a different animal. Way to get it done.
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I cranked out my work early this morning...yes, I actually got up and made it to the gym by 5:00. I ended up doing 2 x 400, 2 x 800, 2 x 400, 2 x 600 with full recovery (i.e. same distance as the interval). I was able to hold pace without much of a problem, however, I could tell my form was not great. My back is all sorts of sore. All the intervals where completed at a 7:03 pace.
Here's hoping the bike goes OK tomorrow (dare I say a brick run as well
Good Luck all.
No intervals for me, but I am running consistently again. I have no intentions of jinxing myself by adding speed to the mix. Just steady consistency for a while with no twinges will be good enough for now.
Nemo - x 2 on a decided lack of altitude. Steepest hill around here is my driveway - it's a little tough for my 14.5 year old labrador retriever and my 4 year old on his training wheels but doesn't make for a good workout. I guess that's what we're stuck with in Coastal Carolina.
Got the work done as scheduled - 4 x 200, 2 x 800, 4 x 200, 2 x 400. The 200's felt very short after suffering through the 800's. Legs are worked now. Skipping tomorrow's bike in favor of an HIM plan flavor long run. Will play the intensity by ear but am starting to add the "far" to the "fast".
Little Rock, AR, no track, no treadmill, no flats, had to amend the workout on the go.
Went out to warm up and to find a 1/4mi flat road, none, zero, nada in West Little Rock, so workout instead of 4x200/2x800/4x200/2x400, went as 10x200m(200m walking) hill repeats, about 3% grade.
Total 6mi, under 60min, wanted 9mi, but next time, I guess
* all descended from 3-10, pace went 6:12-5:50, all walking downhill
Have a history of achilles injury, so limited myself to 10x200, total 2000m, goes along Daniels suggestion on R-pace running, given that I am close to 40mi/week, 5% is 2000m.
I got something done at least, did not entirely loose this one. It may not be what coaches wanted, oh well, life on the road.
I always look forward to fast running. Hopefully, this time I trained some skill (anaerobic endurance, force, economy) that will pay off on the sprint and olympic race day. And those are coming.
Nice job everybody, keep these reports coming.
Every bike this week will be accompanied by a brick run, then I have an 8k race on Sunday...we'll see how that one goes...
I did an 8k race instead of the assigned run today. There was some "vague intent" to run home after the race to get to the 75 minute total, but midway through mile 3 of the race that idea went out the freakin' window. I also met up with some Chicago-based EM peeps and the brunch call was made.
As for the race (I posted some of this to the JOS dashboard so apologies some duplication here):
- 33:06 overall...obviously missing sub-33:00 is annoying...
- 47 second PB at the 8k distance
- VDOT of 49.2 ties my prior VDOT PB which was at a 15k distance
- Very happy to see average cadence of 87 for the first 2 miles. Then 85/84/83 as I tired. Need to keep working on that cadence!!
- Pretty even splits. Paces were 6:39, 6:34, 6:41, 6:49, 6:38. Miles 3 and 4 were straight into a pretty strong wind, and clearly the 6:49 is what took the sub-33:00 off the table. Not only did I lose some seconds, but it really sapped my energy and left me with no kick for the home stretch.
All of this was after crushing the OS week 11 bike workouts all week long. I'm pretty sure I'd have a big VDOT PB at the 15k, 10-mile or half-marathon distance right now.
http://connect.garmin.com/activity/74163482
Cheers,
Matt
Awesome work Matt, congrats. This VO2 stuff works for you very well.
After flying in from Seattle, rain, 40F, gusty winds, track and my Sunday run got done on Saturday.
2x2mi(4min)TP
interval 1 on target 6:24, effort pretty hard, burning up into the wind
interval 2, after mi 1 got to a point of throwing up, walked a few seconds and completed 1.5mi nearly on target, 6:31, than took 3min EP, than another .5mi @6:17 and called it, was about to throw up entire time
Something did not sit well in my stomach, the pace was not that hard, but sure was getting sick. Pushed through as best as I could, 10mi in 75min.
I don't know, wind, humidity, rain.......too hard pace for conditions, over reaching..........
After todays bike failure, I am dialing things back. Couch baby, yeah.