I did today's workout at lunch, in the sunshine. 3x1/2 mi, 1x1 mi.
1 - 7:56 pace
2- 8:00 pace
3: 7:56 pace
4: 8:08 pace (but I stopped to take a chunk of leaves off the bottom of my shoe).
I was running a little hot for my vdot of 40, but I haven't tested it recently. I thought I got fat and slow in the past few months. Maybe I actually got a wee bit faster.
This was my first real workout with the garmin 310xt. I learned all my 1/2 mi. estimates from last year were long. Betrayed by gmaps pedometer! Bonus prize: Everything felt short today.
I just read Coach P's comments, and I may have been a little agressive on the 3 x .5 mile and 1 x 1 mile today, but it felt easy and great. Hope I don't regret it tomorrow on the bike. Here are the numbers:
#1 6:37 , #2 6:35, # 3 6:45 and 1 x 1 mile @ 6:45.
I just read Coach P's comments, and I may have been a little agressive on the 3 x .5 mile and 1 x 1 mile today, but it felt easy and great. Hope I don't regret it tomorrow on the bike. Here are the numbers:
#1 6:37 , #2 6:35, # 3 6:45 and 1 x 1 mile @ 6:45.
Workout went good this morning. 3 x .5 mile at 6:40 and 1 x1 mile at 6:40 that last mile was tough but I held it. Still getting used to Early AM workouts but it starts my day out supercharged!
Runs have been going great for me. Today ran the 2 x 1.5 at 6:43 pace for both. However, I have a little tweak where my rectus femoris connects to femoral head (I think) and have not been getting the hard bike efforts in. Going to try again tomorrow.
Can you tell me how to cut and paste 305 information into the forum? Is there some way to export it to Excel then cut and paste?
SS
Thanks!
After you import the activity to WKO+, you can copy and paste the data from the summary page of the workout. I don't have WKO in front of me but can explain step by step later if needed.
Can you tell me how to cut and paste 305 information into the forum? Is there some way to export it to Excel then cut and paste?
SS
Thanks!
After you import the activity to WKO+, you can copy and paste the data from the summary page of the workout. I don't have WKO in front of me but can explain step by step later if needed.
yes my run also went well and did the 3 x .5 and then the 1 mile with hubby, funny thing, well had the Garmin on and ran to a local route.. and at the end of WU, Garmin died, so then I said "I guesstimate 1.5 miles" and DH said "1.57" so I laughed and commented OH NO< I have become a geek!! cuz I am only .07 off so anyway with these calibrated feet and memory of the loop around the lake, I ballparked my speed and distance!! and DH had a Garmin so confirmed the distance... so I mighta ran mine a bit "hot" too but it felt like a zone 4.. threshold and with a VDOT not current of 38, well I got a great run in and did all four sets! sunny and very windy but with music blaring I had a good run....now I felt consistent but with wind changes tried to keep the effort even and with little blips of rises in the road, dogs and people walking in full jackets and pants!!! I had little glitches of uneven... but pleased with the run!! now I am still twinging in left quad at too fast of a speed so stretching and ETC.. but not paining me. it is sunny here and glorious!!! and all runs are good but sunny ones are better!!!
Oh how I wish I was able to be suffering with you all today. Been too long since I was able to get out there and hammer out some miles. I'm following similar path as Matt as I'm trying to make the slow come back from injury. Maybe by week 8 if the shin cooperates. Two very easy miles on the mill for me today. Knock on wood no pain. At least no pain where I had it a couple of weeks ago when I tried to run for the first time after 8 week layoff. Planning to hold at 1.5 - 2 mile runs for awhile. I'm hoping I'll be running when you all run it just wont be hard or fast.
Oh how I wish I was able to be suffering with you all today. Been too long since I was able to get out there and hammer out some miles. I'm following similar path as Matt as I'm trying to make the slow come back from injury. Maybe by week 8 if the shin cooperates. Two very easy miles on the mill for me today. Knock on wood no pain. At least no pain where I had it a couple of weeks ago when I tried to run for the first time after 8 week layoff. Planning to hold at 1.5 - 2 mile runs for awhile. I'm hoping I'll be running when you all run it just wont be hard or fast.
Aaron, I was in the same boat starting last year's OS. Nursing an injury and slowly getting back into it. You're smart to ease back into it. It'll pay big dividends later.
@ Matt: Great to hear your recovering. Good on ya for taking it slow.
I did my run today---in the pool. I cut the rest intervals a bit short as the cold water really cools me down alot faster than even being outside in the cold. So I added that time to the interval---may as well "run" as fast as I can while I'm doing them without impact.
I'm in the wish I was running group as well. For me it's just getting to a point where I am light enough to start running. I am coming off a broken leg and two years of no running. With another 15 lbs weight loss and I will be out there. I should be ready to run staring in week 8.
Did a core work out for warm up ( boy those are still hard!) and then to the treadmill. Hit all the intervals 3 X 1/2 and 1 mile at 7:19, 8 sec faster than Z4 target. HR max 142. Finished with Z1 for a total of 60 min.
Fist bumps all around to the NOSA TEAM. Hit the gym after work and got my 2 X 1.5 done. Hit'em right at 6:39 pace, 6 miles total.
karin is out of town, so that means i get to eat like a guy. Recovery with one of these bad boys, only got the buffalo chicken version washed it down with a big ol beer.
I did mine on the treadmill because of the cold nasty rain. Warmed up at 11:00min/mile for 15 min and then up to 9:14 for my intervals.
This was very hard for me and I really wanted to quit, but since seeing everyone else was running so much faster for 1.5 miles I figured I could suck it up. That second to last one was really tough. Total workout ended up being just over an hour, and I managed to get through it. Thanks all for the inspiration!
I am a newbie in the haus and am enjoying reading how awesome everyone performs around here. Maybe this is not the place to post this, but I am hoping for some feedback. I am on the beginner plan, I did a run test last week as prescribed with a vDot of 46. I am hearing people talk about EP, HIM, MP etc. I thought the intervals were based on HR? How do I figure out my pacing? I'm sure I missed something here...
I am a newbie in the haus and am enjoying reading how awesome everyone performs around here. Maybe this is not the place to post this, but I am hoping for some feedback. I am on the beginner plan, I did a run test last week as prescribed with a vDot of 46. I am hearing people talk about EP, HIM, MP etc. I thought the intervals were based on HR? How do I figure out my pacing? I'm sure I missed something here...
Carly,
The red bar at the top has a Training Menu. Click on it and select the Data tool. Add a run test and slug in your results. This will then spit out zones for you. These zones are based upon pace. If you don't have a Garmin or other device to measure pace, you can still train using HR, but all the jargon you see mentioned here such as HIM, EP, MP all derive from the pace zones.
everyone else was running so much faster for 1.5 miles I figured I could suck it up. That second to last one was really tough.
Hi Christy, Don't compare. Running at your correct Vdot is just as hard for you as it is for the speedsters around here. It doesn't matter. Just do the work--and you did. Simply keep an eye on the prize of improving from where YOU are, not this speed vs. that speed. I wish I could run 6-minte miles, or sub-6 for that matter! But I don't, and that's fine. Just keep on keepin' on. It's a big tent here with room for everyone to feel welcome and included.
Total workout ended up being just over an hour, and I managed to get through it.
Remember, it's hard for EVERYONE here, no matter what the pace. That's the point. But getting through it is what's important! Rock, on sister! Nice job hanging tough. I know I had to out there too!
Aaron, I was just mentioning you to my husband!! still haven't seen Mystic Pizza movie, Aaron is from Mystic, CT and I haven't forgotten and did IMLP at same time I did, yep we finished together, ha ha, he finished and then went into medical tent and I finished my IM and he came out of med tent as I was crossing together so I am saying we finished together!!! LOL... we bonded that evening at the finish line with coaches.... now I didn't know you were injured...and I so feel your pain as I have come back from running stuff... ugh. I am up to 6 miles now and enjoying so much being able to run!!! anyway hang in there to the rest of all of us gimped up runners!!
On the road, so switched my run to today. Knocked out 2 x 1.5mi at 6:30 pace. Wow, a week ago, I don't know if I'd have believed I was capable of that. Had to dig a little deep in the last 2 minutes of the second interval, but otherwise felt very good.
Robert, on the recovery between intervals, whatever it takes for you to be ready for the next one. Don't worry about pace there. What I usually do is slow down to a walk for a bit, then slow jog, and then back up to Z1 by about halfway through the rest interval.
You are absolutely right, I didn't mean it to sound like I was disappointed in myself, I just felt a little weird writing 9 min miles when everyone else had been so fast (to me).
But I hadn't really thought about how everyone is working the same level of personal difficulty. I guess I had read that but I didn't really get it. Pretty cool actually, I get faster and always suffer the same. So since I know now that I can do this, I can do anything.
Next run I'll know that there are a whole lot of folks out there in the same place as me.
I run as slow as it takes to maximize results on the next set. Better to walk and finish the next interval in the prescribed zone than to push too hard recovering and miss workout goal.
Comments
I did today's workout at lunch, in the sunshine. 3x1/2 mi, 1x1 mi.
1 - 7:56 pace
2- 8:00 pace
3: 7:56 pace
4: 8:08 pace (but I stopped to take a chunk of leaves off the bottom of my shoe).
I was running a little hot for my vdot of 40, but I haven't tested it recently. I thought I got fat and slow in the past few months. Maybe I actually got a wee bit faster.
This was my first real workout with the garmin 310xt. I learned all my 1/2 mi. estimates from last year were long. Betrayed by gmaps pedometer! Bonus prize: Everything felt short today.
#1 6:37 , #2 6:35, # 3 6:45 and 1 x 1 mile @ 6:45.
Thanks for the posting all, keep them coming.
#1 6:37 , #2 6:35, # 3 6:45 and 1 x 1 mile @ 6:45.
Thanks for the posting all, keep them coming.
Runs have been going great for me. Today ran the 2 x 1.5 at 6:43 pace for both. However, I have a little tweak where my rectus femoris connects to femoral head (I think) and have not been getting the hard bike efforts in. Going to try again tomorrow.
Mancona,
Amazing! ......can't really say more than that.
Can you tell me how to cut and paste 305 information into the forum? Is there some way to export it to Excel then cut and paste?
SS
Thanks!
After you import the activity to WKO+, you can copy and paste the data from the summary page of the workout. I don't have WKO in front of me but can explain step by step later if needed.
OK, thank you, I will take it from there....
Oh how I wish I was able to be suffering with you all today. Been too long since I was able to get out there and hammer out some miles. I'm following similar path as Matt as I'm trying to make the slow come back from injury. Maybe by week 8 if the shin cooperates. Two very easy miles on the mill for me today. Knock on wood no pain. At least no pain where I had it a couple of weeks ago when I tried to run for the first time after 8 week layoff. Planning to hold at 1.5 - 2 mile runs for awhile. I'm hoping I'll be running when you all run it just wont be hard or fast.
3 x .5 miles averaging 10sec faster than TP, Also 10sec faster for the 1 mile.
Beautiful sunset over the Mississippi River. Plenty of little kids chasing unhappy Canadian geese around our riverfront park.
A good workout...
John
Aaron, I was in the same boat starting last year's OS. Nursing an injury and slowly getting back into it. You're smart to ease back into it. It'll pay big dividends later.
Dave
Got mine done at lunch. I hit TP right on the nose for both sets of 1.5.
Nice to see so many new folks posting as well as EN vets.
Dave
@ Matt: Great to hear your recovering. Good on ya for taking it slow.
I did my run today---in the pool. I cut the rest intervals a bit short as the cold water really cools me down alot faster than even being outside in the cold. So I added that time to the interval---may as well "run" as fast as I can while I'm doing them without impact.
I feel your frustration Aaron. I want to run fast!
I'm in the wish I was running group as well. For me it's just getting to a point where I am light enough to start running. I am coming off a broken leg and two years of no running. With another 15 lbs weight loss and I will be out there. I should be ready to run staring in week 8.
Gordon
Did a core work out for warm up ( boy those are still hard!) and then to the treadmill. Hit all the intervals 3 X 1/2 and 1 mile at 7:19, 8 sec faster than Z4 target. HR max 142. Finished with Z1 for a total of 60 min.
Knock on wood - all is going to plan.
Matt
Fist bumps all around to the NOSA TEAM. Hit the gym after work and got my 2 X 1.5 done. Hit'em right at 6:39 pace, 6 miles total.
karin is out of town, so that means i get to eat like a guy. Recovery with one of these bad boys, only got the buffalo chicken version washed it down with a big ol beer.
http://en.wikipedia.org/wiki/Horseshoe_sandwich
I did mine on the treadmill because of the cold nasty rain. Warmed up at 11:00min/mile for 15 min and then up to 9:14 for my intervals.
This was very hard for me and I really wanted to quit, but since seeing everyone else was running so much faster for 1.5 miles I figured I could suck it up. That second to last one was really tough. Total workout ended up being just over an hour, and I managed to get through it. Thanks all for the inspiration!
Carly,
The red bar at the top has a Training Menu. Click on it and select the Data tool. Add a run test and slug in your results. This will then spit out zones for you. These zones are based upon pace. If you don't have a Garmin or other device to measure pace, you can still train using HR, but all the jargon you see mentioned here such as HIM, EP, MP all derive from the pace zones.
tom
Total workout ended up being just over an hour, and I managed to get through it.
@Christy -
Linda is absolutely right. The great thing about EN is that it all that matters is how hard you work.
I'm surprised no one has said it yet, but the EN Theory of Relativity is "Work = Work"
IOW, when we do the same workout, we are suffereing equally even though we are moving at different speeds.
Keep up the work, you will be supported by the Haus, you will get faster.
AMEN TO THAT!!!! Don't worry Christy- lot's of L'il Peeps here with you all suffering just as much as the Wicked Fast Peeps!
For the recovery period between the run intervals, do we just continue running @ our easy pace?
TIA Robert
On the road, so switched my run to today. Knocked out 2 x 1.5mi at 6:30 pace. Wow, a week ago, I don't know if I'd have believed I was capable of that. Had to dig a little deep in the last 2 minutes of the second interval, but otherwise felt very good.
Robert, on the recovery between intervals, whatever it takes for you to be ready for the next one. Don't worry about pace there. What I usually do is slow down to a walk for a bit, then slow jog, and then back up to Z1 by about halfway through the rest interval.
Mike
You are absolutely right, I didn't mean it to sound like I was disappointed in myself, I just felt a little weird writing 9 min miles when everyone else had been so fast (to me).
But I hadn't really thought about how everyone is working the same level of personal difficulty. I guess I had read that but I didn't really get it. Pretty cool actually, I get faster and always suffer the same. So since I know now that I can do this, I can do anything.
Next run I'll know that there are a whole lot of folks out there in the same place as me.
Robert,
I run as slow as it takes to maximize results on the next set. Better to walk and finish the next interval in the prescribed zone than to push too hard recovering and miss workout goal.
tom