Week 15 Run
Here it is week 15 run, my apology, workout posted will be SC week 15 as I have transitioned into it. It was run yesterday afternoon, just late posting.
San Francisco airport, windy, 50F. Used roads and FR305, 6mi in 46min, 4x800m(2min)@I-pace, ran mostly with tailwind, interval 2 had a chunk of headwind, others were a mix tail/cross.
It appears that I was a little slow, it was hard and I walked first few steps of each recovery, which tells me that I was overreaching.
I-pace=5:54 int 1 5:51 tailwind
int 2 6:00 tail/cross/head
int 3 5:54 calm/tail
int 4 5:45 tailwind
It sure felt harder than it should have. The work is done despite me cheating with the tailwind.
Comments
Nice Alex - tailwind or not.....
For some reason I felt pretty good last nite on treadmilll (yes - raining outside).
Warm up 1 mile than did 4 x 800 all @ 7:20 z4 - (supposed to be 7:27) but it felt fine to go faster and legs wanted to go.
8:00 min pace for rest and 1/1 ratio
Then a solid 25 minutes at 7:30 pace (supossed to be 7:37 - z3) - but again I was feeling stronger than usual. Felt good when done albeit hot on the trainer....
Oh and this time had to keep TM at 2% incline vs the usual 1% - just shows how much the TMs differ....
top of left knee sore - but i think its more due to bike than running - but due for new sneaks nonetheless....
In any case, I ran a 10-mile race this morning in Chicago. 50 degrees and rain at the start. Reasonably windy. I hadn't run since last Sunday when my leg was really hurting. So biking only so far this week, iced it constantly and went to physio twice.
The result was a race that went "ok, but not great". Chip time TBD but looks to be just under 1:10 (Garmin pace 6:58). VDOT just a shade under 49, within ~0.2 of my VDOT from an 8k race a few weeks ago. I guess I could have pushed it a little harder but I didn't want to kill myself in this one.
One thing is for sure, which is that endurance was not a problem...I for sure could have continued at about that pace for a while longer. I just couldn't get the speed up much higher. And after a major pacing fiasco in an 8k last weekend I found myself "pulling back" a few times, perhaps being overly cautious.
In any case, the race was certainly not "slow" and it is good to see I can run my VDOT at a longer distance. And -- perhaps best of all -- my leg is not really hurting too badly. If I'm able to do the brick run tomorrow after the 75 min bike then I'll be really, really psyched that I'm on the mend.
Paces in each mile:
1. 6:58
2. 6:54
3. 7:01
4. 6:58
5. 6:55
6. 6:58
7. 6:58
8. 7:02
9. 7:03
10. 6:48
http://connect.garmin.com/activity/79501501
Cheers,
Matt
@Pete, good work.
@Matt, that was consistent splitting, solid work. I think rehabbing that injury should take priority now, so you don't end up carrying it and nursing it into the long course season. It is great that you can pull of a solid performance with it, but make sure you address it all the way before it escalates. Just a thought, you know what is best for you. That is some solid running.
SC Sunday run for me took place on Friday, yesterday, after I missed the Thursday SC adv. bike.
Salt Lake City airport, 4200ft elev., 50F, little wind and flat, 69min 9mi 1x1mi(4min)TP+3x800m(3min)IP,
target TP 6:26 at sea level, interval came out at 6:24, target IP 5:54 sea level, it came out 5:53 5:50 6:00, dialed it back as I was overdoing it, finished nice and easy.
Very solid run, only 48hrs from the one above, not bad.
I totally agree, that is the plan. Did not do a brick run this morning. May run Tuesday, but if I feel ANYTHING less than perfect I will not.
while it poured outside I did the run w/o on Sat evening - 1 hr. 7.75 miles all z3 with 2 miles of z4 - on TM. Felt really good - maybe cause its the first time I switched the weekend w/o schedule and had a day off prior to running. Even used new sneakers....