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WEEK 13 - run thread

MattAaronsonMattAaronson
in Group Discussion-OutSeason January 2011
I almost bagged this one due to the fact I did a >2 hour brick workout with 45 min run under 10 hours earlier. But the hamstring felt okay so I decided to do a truncated run and forgo the intense speedwork.

 

So I did 35 min with 1mi W/U then remainder at z3 with two 3/4 mile z4/5 fartlek intervals interspersed. Pretty good run considering the brick last night.

Overall 5.19 miles in 35:40, 6:52 avg pace.

Warmup                     1 mile         @ 7:20

Fartlek interval           0.77 miles @6:29

z3 running                  1.66 miles @7:00

Fartlek interval           0.74 miles @6:29

Run home                  1.02 miles @ 6:45 (solidly z4)

 

Cheers, Matt

Comments

  • gopetegogopetego

    Nice work Matt - way to get it done.

    My legs are still "ringing" as I type this... Since I didn't test @ week 8 (injury) I'm estimating a small vDot increase during the VO2 block and trying to adjust my paces accordingly. Did it on gym treadmill this morning ....

    .5 miles @ 6:53 x 2 Z5
    1.0 miles @ 6:57 x 2 Z5

    7.50 miles for the hour
  • atasicatasic

     @Matt, good work, given that you are injured, hope it goes away for you. My wife is struggling with what seems to be periformis syndrome (spelling maybe off), nagging hamstring injury. Not pleasant.

    I am loosing the run today. I am having a 12 hr workday plus travel home, 10pm at home, started at 4:30AM. Unlike Matt, I still don't have that mental toughness to strap my headlamp and head for a local track to bang this out. One of these days, I hope to rise to the occasion. I will have a hilly 5K race on Saturday that will push my 3rd bike into Sunday, so I will have met the total number of workouts and intensity, but distributed a little different. Tomorrow AM 5500SCM swim, than PM 6x2.5min bike, looking forward to it. Wright now, just sinking lower and lower at a gate, sitting in some nasty airport chair in Columbus OH, snowing like crazy too, waiting to board a flight that I can crash in some window seat.

  • MattAaronsonMattAaronson
    Naturally the day after I made a doctor's appoint (scheduled for Monday), the hamstring feels 150% better.
    But I think it must have impacted my gait just a bit, since I seem to have traded it for some sort of foot pain.
    This is VERY annoying...
  • Bob IrwinBob Irwin
    I guess the purpose of the Wednesday workout is to help set the pace for our test next week, but it was hard. Set my pace at 20-30 seconds faster than z5, hoping to take at least another minute off my 5k time next week. Did fine for the 2x.5, and first mile - pretty much had had it by .4 miles of the second mile. Guess I'll shoot for more like 10-15 second better for the first two miles of the test and then go faster for the last mile if I can.
  • Al TruscottAl Truscott

    I did SOMETHING to my right leg on this week's treadmill intervals (3 x 1 mi) which I did on Thurs. By the afternoon, my right quad, inner thigh, and low right back were all acting weak and sore. So I bagged the bike trainer session I was going to do today, and hope I can get something in this weekend. But I'll choose rest over work at least for the next 2+ days if the pain is still there.

    I'm taking it as a sign that this high intensity VO2 stuff has reached its max for me after 4+ weeks. Given my race schedule, I'm going to skip to week 15 of the OS next week (with an FTP test thrown in on Tues), which will give me a transition week after a planned half marathon May 15, and then 6 weeks for prep leading to IM CDA, the first 2 weeks of which will be fairly bike intensive at my Colorado house in the mountains.

    At some point, it has to stop raining for at least 2 days in a row here, but there is no apparent end in sight. Luckily, we're taking 5 days off down in Sandy Eggo APril 8-12.

  • atasicatasic

     Saturday April 2, ran a hilly 5k race. 19:35, 2nd male masters category, 12th overall, 2nd in AG M40-44.

    Perfect weather, 6300 runners in 3 races 5k, 10k, half marathon. Beautiful morning. Hard to pace the hills. Have a feeling I faded in the last mile and got chicked in the last .25 during the kick where I was running 5:35 pace, she had a smile on her face and some great pink socks up to her knees with some flowers and stuff.....Priceless moment for sure.

    I am training as a VDOT 54 and quite easily hit all the paces. I knew this course, no way I could hit 18:40.

    mile 1 uphill is the same as mile 3 downhill, uphill I ran it 6:20, think too fast most likely, downhill same mile came in at 6:10, little too slow I think. Anyway, live and learn. I was riding a throw up line after about half way. Push more, starts coming up, back off a little, than again........Good race effort.

    That covers the Wednesday's run 3x1mi@test 5k pace, it was an actual race instead, few points harder and a lot more fun.

     

  • MattAaronsonMattAaronson
    Good work Aleksandar...2nd in AG, that is great!

    I am shuffling the schedule for the upcoming week so that meant running today. Made up my own FTP run workout with 3x7'(6') at z4. Headwind on the first half was >25mph...just brutal.

    In any case with z4 = 1:54 I managed the FTP intervals to be 6:53, 6:37, 6:33. The first one was into the wind, the second with the wind at my back, and the third a bit sheltered from the wind but almost home so incentive to step on the gas.

    Legs are now tired after 2 days in a row of some fast runs.

    http://connect.garmin.com/activity/76941165

    Cheers,
    Matt
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