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Week of June 27
Struggled this morning. Not a lot of recovery between this early morning’s 3X1s and the weekend volume. Had to walk first two minutes of each 4’ recovery - legs were tired out of the gate:
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In any case, I did the workout today, 3000yd in 44:45, MS was 20x100(20) as 50/50 sprint/easy and 8x50(20) as 25/25 sprint/easy. I felt okay considering the race yesterday.
Will post splits when I get my damn watch to upload!!!
Then had to be at work at 0400 this morning. But I can't complain too much. I got paid to do some scuba diving. Then spent 2 hours in the pool this afternoon with the pre-scuba candidates. not much freestyle time. But a lot of treading and under water techniques. So I am sufficiently tired.
Ok so here is a question for the group. Last week was the first with my new intervals. I can hold the Z4 and Z3 on the short workouts. But the thursday run killed me!!! I fell apart on the second interval. Thinking about backing off a little on the Thursday run and keeping the pace on the shorter runs. Or am I just being a wimp?
Totals: 8.60 miles in 59:05, avg. pace 6:52.
Warmup: 10' @ 7:12
4x7'(4') @z4: 6:39, 6:35, 6:33, 6:34
(4' recoveries: 7:29, 7:20, 7:08, 7:03)
Remainder time 5' @6:43
Some inactive recovery after the 3rd and 4th intervals.
Pool workout today was the best it has been in a while. Times were still a couple seconds slow, but I felt better. Been focussing a lot on full exhale, core rotation, ear and edge of goggles in water, BREATH, start over. I am not any faster, just feels more efficient.
I am also finally used to the change from 25yd to 50yd pool. for a while kept wishing for a wall.
No times for todays swim. Only had wrist watch, so focused on the interval then moved on. totat was 3400yds. with rests (which were a little longer than prescribed) total time was 1:15.
Shawn, to answer your question, first try to make sure you are not over achieving during the week leading up to the Thurs run onany of your intervals or workouts. Also, what is the quality of your recovery after the Mon-Wed workouts? Focus on quality recovery bro. Go to bed early on Wed night and do everything you can to set yourself up for the Thurs long run. Z4s are mentally very tough and do take practice to hit over the long run. If you are running them in conditions much hotter than your test - you will need to adjust the pace for that, otherwise, do everything you can to hit them for they are the sauce that drive the fitness improvements over time.
I completed my Mon/Tues workouts and knocked off a tough brick this morning on tired legs with success. Had a 4 X 10'(2') Z4 during the bike leg:
Entire Bike workout (231 watts):
Happy Wed all!!
Matt, get a lawyer to help with all those speeding tickets you are going to rack up from the runs dude! What type of jet fuel are you mixing with your drink bro??
I got off the ~12 hour flight from Frankfurt to Rio, went to the hotel and immediately changed into my running stuff to fit in a run before my meetings. I did the 90' run but modified it a bit to increase the z3 time to 3x15'(5') instead of 30' @ z2 then 20' at z3.
Again, data manually read from the watch...
Total: 12.90 miles in 1:30:01, avg. pace 6:59.
Z2=7:22, z3=7:04, z4=6:56
Warmup: 15' @ 7:16
3x15'(5') @z3/4: 6:51, 6:45, 6:45
(5' recoveries: 7:16, 7:23)
Remainder time 20' @7:03
I stopped after the third and final interval to buy a bottle of water at a beach stand, but otherwise no stopping the whole time. Good run. I can't wait to see my Garmin maps for the week...it has been a good travel week to add to the Garmin map collection!
Damn nice work Matt!
I got my 100 minutes of running in this morning - 13.0 miles... Slogged through the humidity on tired legs.......
http://connect.garmin.com/activity/95859829
What does everyone else have today?
So I am definitely the slow guy in the group. Matt needs to share his crack with everyone else. Todays run much better than last Thursday's long run.
A couple things helped. I focused on hydration and diet more yesterday. I also had an extra day of rest. After my swim on Tuesday, started getting throat and ear pain. Still felt off yesterday. It is 50/50 when I push myself feeling like that. Either absolutely fine the next day or I take a turn for the worse and get sick for several days. So I decided todays run was more important and took yesterday off.
I also think I am getting closer to figuring out how I seem to fall off pace towards the end of these long runs. Shaughn you were dead on with over achieving. With my old zones I was very comfortable running my Z3 pace. I could run steady without focusing on the Garmin. I still haven't found my rhythm with the 7:20 pace. I always feel like I am going too slow, however end up running 10-15 sec/mile faster.
Second issue I noticed today was my lack of proper hydration during the workout. I start sipping water when I get up and on my 30 min drive to work. So during the 30 min warm up, I don't feel thirsty at all. I am also concerned with putting too much in the gut. I have had GI issues previously. So finish the WU and roll right into intervals. Of course during the interval, focused on pace and form. Therefore forget to drink.
I guess this is why they call it training. So here are todays numbers:
http://connect.garmin.com/activity/95947264
Total: 2:01:13, 14.07 miles, 8:37/mile
100:29:37
3.30
08:58
2
00:12:02
1.66
07:15
3
00:05:01
0.55
09:06
4
00:12:03
1.65
07:18
5
00:25:02
2.73
09:11
6
00:15:08
1.95
07:46
7
00:22:16
2.23
09:59
Good update Shawn, sounds like you're getting smarter.........
Duration: 2:39:41
Work: 1562 kJ
TSS: 183.7 (intensity factor 0.832)
Norm Power: 169
VI: 1.04
Distance: 50.06 mi
Elevation Gain: 3785 ft
Elevation Loss: 3793 ft
Grade: -0.0 % (-12 ft)
Min Max Avg
Power: 0 359 163 watts
Heart Rate: 85 153 133 bpm
Cadence: 7 115 90 rpm
Speed: 0 39.3 18.8 mph
Sorry I've disappeared again - light training week - 2 runs, one swim, one bike - I was in Seattle thurs-Sat for a job interview. Fingers crossed. I've never been there and fell in love instantly. the company I am interviewing with put me up at the Washington Athletic club - they have a 25M pool, so I got in 2000M on Friday. On saturday, I ran from downtown to Lake Washington, and as I got to the shores, I saw Mount Rainier for the first time. It was so beautiful I burst into tears!
3 hour bike today - late start so I baked.
one month to my 70.3 in Calgary! time to start studying all that race execution stuff!
Loving the fact that Cervelo is in yellow!!
Sounds like the nutrition was a cluster-f.
Sorry I have been MIA here but insane business travel last week and now on vacation this week.
I'll get out my week 10 race rehersal workout report tomorrow hopefully...it was a good workout despite 90 degree heat and high humidity........
Cheers,
Matt
Overall it went well. If my actual race looks like the rehersal I'll be happy. So now time to dial-back and get ready to race!
Also threw in an extra run on Sunday but it was not the greatest: http://connect.garmin.com/activity/97060330