Week 2 - Run Thread
In and effort to keep things organized, I thought I'd start this format off. The NOS group form last year did this and it helped make it easier to keep up, find topics, etc.
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In and effort to keep things organized, I thought I'd start this format off. The NOS group form last year did this and it helped make it easier to keep up, find topics, etc.
Comments
Still feeling a little under the weather so I decided to sleep in and actually follow the rest day in the plan. Who knows maybe I can get used to this sleeping in and day off stuff after all.
We are a day ahead of you guys so it is like looking into a crystal ball.
We did the run workout at the track with the group we host on Tuesday mornings from our team. Had 12 runners total at 6am. Half the group is doing a marathon on Dec 6th so they had one workout. The rest of us did our workout.
warm up 2 miles, drills
2 x 1.5 miles at Z4 with 4 minutes recovery between sets ( Steve's Z4 is 6:10 pace, did his in 9:11( 6:07) and 9:14( 6:10), My Z4 is 7:12 pace and I did mine a little fast in 10:33( 7:02), 10:25( 6:58)
Then a 2 mile cool down
So about 8 miles total.
We both felt surprisingly good at Z4 pace. Very encouraging!!
Carrie and Steve
Due to nice weather and the inability to brick today, I did an easy 35' run last night.
Does anyone else find it uncomfortable to run at the easy/long pace? I feel like I'm plodding along and my legs don't feel great at this pace. When I added 3x30" strides, I felt much better.
With my TP, HMP, and MP so close 6:38, 6:45, and 7:02, then the EP at 8:16, I've found running at EP a difficult transition. I've developed a 'default' run pace where I could just go out and run what I think is easy and that's around 7:30 - 7:45ish.
Am I better off adjusting the EP to my 'default' pace?
Granted, since Aug, my running has just been going out for a run. Sometimes hard, sometimes not so hard, but never over 8 min/miles.
Any suggestions would be helpful.
Dave
Well, after these last two post from the veterans above, I can now stop thinking about today's arse whipping on the 3X8 bike intervals, and focus on "getting it done" tomorrow on the run. Geez, those times above show some maturity and focus!
SS
Dave, I treat Easy Pace (Z1) as my JRA (Just run along pace) as long as that falls into the Gap between Marathon Pace - EZ pace, I'm fine with it. My EZ pace is 8:15 ish. I always settle into the 7:50 zone. I don't sweat it. I treat all zone as the complete gap between the next pace.
Hey Dave,
I understand what you are saying and I think most of us find that our comfortable pace is between EP and MP.
Just make sure you are recovering from your intervals and workouts enough as it is easy to fall into a trap of speeding way to much time in the "gray zone" between EP and MP. If you find you can't hit your TP or HMP intervals or arn't recovering as quickly from your workouts slow back down to your EP.
If you fall into the trap of running your TP and HMP a little slower and running you EP too fast you in some ways are defeating the purpose of the workouts as written.
Just my two cents based on my experience...
I also did my 2 x 1.5 miles today. Why is it that I can't remember ever doing 1.5 mile repeats? Have we ever done these before? I guess I am in a 1 mile repeat state of mind cuz by 8/10th of a mile I was fading on each. Completely struggled to keep the pace the last 1/2 mile and failed on both intervals.
1 - 7:51
2 - 7:54
5 miles total. That hurt but got it done.
Dave - I usually feel more comfortable around 7:40 until I throw the intervals in. Rest intervals are usually Z1 or slower. It definitely feels like a more comfortable pace than 8:30
John we have mixed things up this year based on feedback...1.5miles is sustainable (yet very difficult). Glad you are suffering (as it will make you faster!).
P
aka - the "should I trash my EP" thread
To make sure the thread from the 3.0 forum is heard over here, we recommend that you so your very very best to sit on EP. This isn't a crazy RnP metric that we only half figured out, it's from Mr. Daniels himself and it works. Imagine how much Ryan Hall complains about running 6' miles for 20 miles instead of 5:30s where he feels so much better.
To add, from my personal experience, over achieving daily on running sets me up to underachieve on race day. IOW, if I choose daily to run just a bit harder, it's not like I am earning extra credit...just unnecessary fatigue. Think about it.
I have a girlfriend who is on fire right now and running in 1:27-1:28 HM pace for races and is shooting for 3:05 marathon in Dec. She Regularly "slums" it with me running 8:30's or slower and this I believe is key to her success. She gets miles in at no cost and when she runs tempo or track she is rested and " smokes " me!!
I am a fan of EP! I always run better at the next workout because I am rested!!
Carrie
ditto!!
Back to bike intervals!
tom
2X1.5 mile completed this morning. Takes more concentration with the 1.5mile than with just 1 mile. More realistic to a true 10K type feeling. Hit both intervals just a little under TP.
TP=6:20
1st 1.5 mile = 9:28 (6:18)
2nd 1.5 mile = 9:26 (6:16)
I'm looking forward to Friday's workout
did 2x1.5 as well. Half mile warmup and then got to it as I was dreading it a bit. First one was at a 6:21 pace and the second at a 6:13 pace. Intervals did not feel all that hard. Here is the total run:
2 x 1.5 miles at TP (6:10). First one was 6:11, second was 6:10. Just hard enough without being too hard!
Nice work all.
#1 7:37
#2 7:34
Legs felt great. was surprised by the first interval and then wanted to hang onto it for the second.
Speak for yourself! Those were tough.
10 min @ 7:45
2x1.5mi @ ;6:39, 6:50
total of 6.24 miles @ 7:27 all in the VFFs.
Hmm, guessing the advanced peeps have a different run set-up? I had 3x .5 mi, then 1 mi @TP. Woke up to the tap-tap-tap of rain on the window. Put my short and tee on under long pants and rain jacket in case I decided to bag the outdoors and run to the gym instead, but the rain remained nothing more than a slight drizzle (and I'm loving my new Army ten-miler baseball hat as a rain visor).
I like the half-mile intervals followed by one mile - the half miles are short enough to feel easy(er) but then the legs feel satisfyingly dead by the final mile interval. What was hard was sitting on my 8:02 TP/Z4 pace, as I'm used to running the summer's 2-3mile repeats at Z4/5, which has usually settled at sub-8. I'll have to get my legs to "remember" the 8 minute pace. So the .5 miles were 8:09/8:20 (dont' know what happened there- combo of running into traffic and a Garmin dead spot I think)/8:03 and then the 1 mile was 8:04. The last interval was 7:50 until the last .2 when I ran out of road and had to head straight up a hill.
I think I have the same schedule as Suzanne above (3 x .5 mi, then 1 mi @TP)
Just trying to keep up with all the bad a@%ses on this team. Woke up this morning with a bit of an attitude problem and had to reach for "The Stick." I am sure that had something to do with yesterday's quality 3X8 session.
Interval 1 - 6:57 - .5 mile
Interval 2 - 6:36 - .5 mile
Interval 3 - 6:56 - .5 mile uphill
Interval 4 - 6:49 - 1.0 mile uphil
6.0 miles total - 7:45 pace
I know the 1.5 miles are much tougher. I may try'em out next week and see what happens....... Thanks for sharin the mojo....it's helping. SS
TP = 7:36
3x.5 miles
7:37
7:40
7:35
1x1 mile
7:42
Felt great. Need to get my pup a little quicker so I don't need to pull her as much. I am fat enough so don't need an additional 65 lbs to drag around. Though to her credit was got back and was looking for my wife to go back out running and I was cooked.
All in 5.2 miles on some rolling terrain.
Mr. Stark,
Will try to catch up with you next week and battle through the 1.5s. Looks to me like you fought the battle well this moring, especially considering yesterday's performance on the 3X8s. Thanks for passing the good vibes my way, it definitely helped this morning.
SS
The Int. plan was 3 x 1/2mile and 1 x mile.
How long have I been at this???? Didn't look at the Vdot before I left, and (incorrectly) assumed the 5K pace was what I should run. Too fast, now that I look at it.
TP miles for me should be 8:22, based on a Vdot of 39. I ran
7:34, 7:34, 7:36
7:52
That is incorrect, and will rectify next time!
Linda
I had a great run this morning. 2 miles easy and I had absolutely no discomfort in my hip. I've run a few times over the last couple weeks with no pain, but I've had a lot of tightness. That seems to be gone! Still proceeding with caution but the PT is working and I'm hoping to be able to do a 5k test at the 8 week mark.
@Matt Sullivan- YEAH for no pain!!!
I nailed my run as well. Wasn't sure I had it in me as I haven't really run hard in a while, but I thought about how many of you crushed and I got it done. The perfect weather helped as well...
Int 1:
Duration: 8:30
Work: n/a
rTSS: 17.1 (1.071)
NGP: 5:26 (296.3 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.502 mi
Elevation Gain: 252 ft
Elevation Loss: 281 ft
Grade: -0.4 % (-29 ft)
Min Max Avg
Speed: 3.3 16.8 10.6 mph
Pace 3:34 18:13 5:39 min/mi
Altitude: 797 888 826 ft
Int 2:
Duration: 8:25
Work: n/a
rTSS: 17.4 (1.085)
NGP: 5:22 (300.1 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.499 mi
Elevation Gain: 214 ft
Elevation Loss: 206 ft
Grade: 0.1 % (5 ft)
Min Max Avg
Speed: 5.6 20.5 10.7 mph
Pace 2:56 10:44 5:37 min/mi
Altitude: 795 839 815 ft
Forerunner305 [Run]:
Duration: 55:02
Work: n/a
rTSS: 86.9 (0.926)
NGP: 6:17 (256.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 8.386 mi
Elevation Gain: 1366 ft
Elevation Loss: 1362 ft
Grade: 0.0 % (5 ft)
Min Max Avg
Speed: 3.3 20.5 9.1 mph
Pace 2:56 18:13 6:34 min/mi
Altitude: 786 888 819 ft
congrats to everyone....ahhh...so lucky to be suffering!! on the couch day 4 with the flu precludes me from doing anything but channel surfing...checking forums again must mean I am on the up...
have fun during those workouts!!
JC