Week 16 RUN thread
Pretty windy by the lakefront today in Chicago. Did the assigned 60' and ran the z4 intervals as: 2x3.5'(3') and 2x7'(5'). Remainder at z3. Target paces z4=6:56, z3=7:04.
Warmup 10' @6:53
Interval paces of 6:45, 6:41, 6:48, 6:56
Overall with recoveries it was 8.53 miles in 1:00:01, avg 7:02 pace. Felt good but certainly not an "easy" run.
Cheers
Matt
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Matt, what happened with your last interval - turn around and going into the wind?
Yup, you got it. In fact I was tracking to about 6:59 on that fourth interval until the last 2 mins and had to turn it on to work my pace down to the z4 cutoff.
Actually the only reason the wind was not more of a factor was it was WNW (14 gusting 22) and I ran the intervals north/south. You can see that in the really fast warmup (going east), and the z3 time at the end (going west), where I had to apply a z4 effort to hit my z3 pace!
@Matt you gotta love that wind, Windy City isn't it. Excellent work.
This is Week 16 ADV. SC run, MS 3x1000 Z5 with full recoveries. Did it with a friend on a trail, programmed Garmin at 3x4min(4min)IP target 5:54-5:50/mi pace.
7.69mi in 60min, not a second longer, walked after.
3x4min(4min) 5:50 5:47 5:51, call it on target
Easy jog after.
DUN!
With my long run getting past 90 minutes, I'm switching it to mid-week. Since I'm intermingling week 17 of the OS, the half marathon hack, and prep for IM CDA, I decided to do a 20 minute warm up, 2 x 12' (5') @ HMP, recover for 10 minutes, then push on @ MP as long as I could., Which ended up being about 15 minutes. I then struggled home @ my LRP for a total of 11.7 miles in 1:39, a decent start. But I hope to be putting in 2 hour runs next month @ close to 8 min/mi, so I have a ways to go to get into IM fitness. Sunday will be the Wed run, which looks daunting: 2 x 1/2 mile (3'), 3 x 1 mi (5') all @ TP. That 49 minutes just for the main set. And it better not rain.
Overall 1:20:02 (extended by 5 mins to 80' total), 11.44 miles, 6:59 pace.
Z3=7:04, z4=6:56
Warmup 10' – 6:54
2x3.5'(2') @z4 – 6:32, 6:28
2x7'(4') @z4 – 6:35, 6:35
Remainder time: 19'@7:16, 8' @7:00, 10'@6:56
Also, recoveries 7:21, 7:34, 7:34, 7:25
http://connect.garmin.com/activity/81199616
Cheers,
Matt
Matt - good work.
Sunday, I did my weekly intervals on the local HS track for the first time.
2 x 1/2 mi (3') then 3 x 1 mi (5') @ paces of 6:56, :58, :54, :51, :42. This is in the ballpark of a similar workout same time last year.
Tomorrow will be a 2 hour run; last year I hit about 15 miles in that run, this year ... ?
I wouldn't say that I'm totally rouge yet, but my new schedule looks something like this (which kind of looks rogue in reality):
Bike TT race on Wednesday (for another 5 weeks).
Run on Thursday
Swim on Friday
Scheduled bike/run brick on Saturday
Scheduled run on Sunday
Great work all, I'm very impressed that in weeks 17-19 there are still a handful of peeps banging it out!