Week 10 Run Thread
Team Chavez did Wed workout today at the track with the group we host. We had 21 people today!! Talk about "Holy Crap".
Half the group did mile repeats training for a marathon in 8 weeks. The other half did the EN workout.
I ran FAST for me and felt great. It rocks to have peeps running all around you! I plan to do a 5K at the end of the month as I transition into IMSG training plan. This stuff should help. Or if nothing else it is teaching me the pace not to exit T2 at
4 x 200@:44
4 x 400@1:28,1:27,1:26,1:26
4 x 200@:42,:42,:41,:41
recoveries were equal distance to the work and super easy. I have not had that kind of turnover in years and was shocked. I worked on holding form and accelerating to the finish. Work works!!
Steve was significantly faster . :35 for 200's and 1:14 for 400's. He flies by like I am standing still.
CC
Half the group did mile repeats training for a marathon in 8 weeks. The other half did the EN workout.
I ran FAST for me and felt great. It rocks to have peeps running all around you! I plan to do a 5K at the end of the month as I transition into IMSG training plan. This stuff should help. Or if nothing else it is teaching me the pace not to exit T2 at
4 x 200@:44
4 x 400@1:28,1:27,1:26,1:26
4 x 200@:42,:42,:41,:41
recoveries were equal distance to the work and super easy. I have not had that kind of turnover in years and was shocked. I worked on holding form and accelerating to the finish. Work works!!
Steve was significantly faster . :35 for 200's and 1:14 for 400's. He flies by like I am standing still.
CC
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Comments
wow, Carrie, smokin fast! I'm definitely jealous of the group running vibe you've got going on.
Mike
5:54 / 5:50 / 5:54
Went to an indoor 200m track for the workout today. Too much ice coming down out of the sky and needed change from treadmill. Had the 4X200,4X400,4X200 on the schedule. Nailed all of them in between 5:40 and 5:50 pace. Total of 6.17 miles in 42:27. Nice change of pace on a track. Only downfall was 6miles on 200m track bout makes a guy dizzy.
on the workouts, it says full recoveries, what is that timeframe when doing 3x200's, 1x400 and 3x200. does that mean if you run 45 sec 200, then rest 45 secs and do the next 200, rest 45 sec or shorter timeframe when doing 3x200
Thanks
In WV and thought the local college track here would be perfect. Too bad it is covered with snow just like at home. Figured the treadmill would work here at the hotel totally forgetting that the very nice new treadmills have a max speed of 7:30 miles. Ended up doing the speed intervals by running at 5 degrees of elevation at a 7:30 pace. Left the speed at 7:30 pace for the in between intervals. Not sure if this in any way simulates the intended workout but it sure felt hard. 48 minutes and a total distance of 6.2.
I just ran 10 minutes at my EP and am absolutely thrilled! Zero foot pain what so ever! My body wanted to keep going, but I stopped.
This was my second attempt at running since the injury, first attempt was the 1 mile I did for the run challenge. My plan now is to try for 15 minutes on Friday assuming that the pain doesn't come back and then to continue adding 5 more minutes each run until I'm back to normal.
Congrats, Matt!!
I got the 4x200, 4x400, 4x200 done all right at 5:54's. Felt pretty good. I seem to be needing some extra sleep, recently.
Mike
Team Holy Crap,
@ Carrie, Holy Crap!
@ Trent, .........incredibly damn fast, you never stop!
@ Chris G, ....amazing, no matter where you are, you always find a way to get it done!
Thanks for sharing the mojo, will use at lunch today for mine........
SS
Matt, super gald to see the recovery coming along!
Michael, ............wish I could run like you bro! Way to show us how it's done!
Woo hoo! All these reports are getting me pumped for a track workout after work tonight! This team is really becoming a monster. Love it!
@Matt, so happy to hear you're on the mend. We all empathize with how frustrating injuries are. Just keep going easy and build up incrementally and I'm sure you'll be back to your old "scary fast" level in no time. Watching your amazing progress last year really motivated me to start embracing the run training.
@Chris G -- Way to be creative on the treadmill! That's dedication!
I'm already looking forward to the OMG reports when this group is unleashed on their training partners and competition this spring!
Hurt today. Did the workout. I like to run +1/mile after because I usually feel so good. Did a 4' cool down. Done. Ow.
Vince
OK, whew....... that was work!
4 x 200 at .40-.42
4 x 400 at 1:31,1:32,1:29,1:28
4 x 200 at .38, .38, .37, and .35
Entire workout (157 bpm):
Duration: 43:15 (43:35)
Work: n/a
rTSS: 65.7 (0.911)
NGP: 7:05
Go team!
Ok I'll post here too as the NOS is my home. I have started running with the JOS groups and did my first vdot. Nothing to write home about but I got it done. I also held back as I did not want my form to go. 31:36 vdot 28.9. It's up from here.
Gordon
Nice job, Gordon. We still want to hear about you progress with the run even though you're with the Jan OS for running.
Just finished mine outside on the roads, dodging cars and snowbanks. Track is covered in snow.
I felt good and thought I was running at or better than IP, but the Garmin said I was running below IP for the 200s, but a bit above for the 400s. Much tougher to judge and measure on the road vs. the track. Damn cars.
Anywhoo, I did the work and felt good. Overall 6 miles in just under 46' with full recovery, including walking in between sets.
Dave
Agree w/ Dave, nice job Gordon! I have enjoyed following your posts. The consistency with which you have attacked the bike applied to the run is going to drive some nice gains for you over the coming weeks!
Dave, nice work there!
That is great Matt. Sounds like the midwest Matts are on the mend. Was thinking about you and the fact that you managed to hurt your foot by swimming somehow as I actually went to the pool. It really is amazing to run every day without a problem and then hurt yourself so bad that you can't walk by swimming. Just seems wrong...but then no one every accused you of being a fish now did they
Got about 5.5 miles in total
4 x 200
4 X 400
4 X 200
All at 10.0 and 1% grade....
Having trouble making time to keep up to date in the forum. No surprise you guys are smoking it!
My energy's been really low the last 24 hours. Had to sleep in this morning instead of run. Got on the treadmill at noon and managed the 4 x 200, 4 x 400, 4 x 200. Kept it strictly at IP and 1%. Didn't think I should push any harder when feeling wiped out. Just glad I got it done.
Hoping for a return of the mojo... One day at a time!
Some great work out there on the run.
@Dave and Shaughn - thanks for the words of encouragement. The NOS group is great for that and motivation.
I will write a post probably post OS about my thoughts as I transition in the the IM plan as follows but here are my initial thoughts:
I really don't think I could have been this consistent on the bike through 8/9weeks if I was running. My body just could not handle the adaptation (read intensity and low volume) coming off the couch. I even trained on my mountain bike for one month prior to November start with some hard intervals as I knew what I was getting in to. This has lead me to believe that those who are overweight and not well trained, or true beginners should look at a different start for the bike and run.
The combination of biking for 8-9 weeks cardiovascularly was great for me. Today I felt extremebly good on the run my body just needs to adapt to the extra pounding you take vs cycling. Also a focus on the weight loss challenge while not exception but losing 10lbs has devinitely helped.
Anyway enough rambling for today carry on with the great workouts.
Gordon
Great run for me this morning. Current run goal- use this V02 block to crack 7' for a mile for the first time in....close to 13 years. haha.
As such, I was gunning for these this a.m. Used the first 4x200 to loosen up some. sat on 6:40 for those.
4x400 as 6:59, 6:54, 6:49, 6:44 and then the last 4x200 as 6:36, 6:31, 6:27, 6:23.
Total for the run was 5.4 miles in 45 min.
Woo! After-work track workout complete! Cold and windy but I always seem to run faster when it's cold.
4x200 at :42, :41, :41, :43
4x400 at 1:30; 1:28, 1:29, 1:30
4x200 at :45, :44, :44, :43
Total time was 47:44 for 6.25 miles.
Now I ice, self-massage and take a warm bath to try to accelerate my recovery before tomorrow morning's V02 intervals on the bike!
-Chris
Dude, those are some smokin times! Now I am going to have to challenge myself a bit more next time! Seriously Chris, way to work it!
finished the run this morning in the cold and dark. Felt pretty good. 4x200, 4x400, 4x200 @ ;6:30
Back on track after overdoing it a bit on the Run Challenge. Since I skipped the Speed workout last Wed due to the Challenge this was my first set of Vo2 run intervals and I found myself going much too fast.
With my VDOT of 36.2 my IP pace is calculated as 8:30. I did not look at that pace before running. I did 2 1/2 mile warmup at a little slower than MP and then just ran the intervals comfortably fast.
When I got home and logged the intervals I was surprised to note they averaged 7:30. I felt very good at this pace which is 1:00 faster than I was supposed to be doing.
Have others noted their IP pace seemed way too slow?
I tested my 5K on 12/26 to arrive at the current Vdot but perhaps my 40mi of tempo intervals during the run challenge has made my old VDOT wrong. The 7:30 pace would match a Vdot of 40 which I did briefly hit in Jan last year during the Oct OS
Ideas?
Thanks
John
My combination OS, Birkebeiner, Boston, training strategy is starting to seem a little nuts. I'm going to emerge in April either completely crushed or fitter than ever. The rest of the week looks like this: Thursday OS bike, Friday 2-3 hour ski with Noodle, Saturday OS brick, Sunday long run (14ish) around OS run. So far the variety and volume has been entertaining vs. destructive, so I'm going with it.
You and Noodle should come up and do the Pre Birkie and/or Mora. Two weeks before the Birkie and really helps get the feel. When I did my first Birkie 21 years ago, I put on skate skis for the first time the day before the race. You and Noodle are going to knock 'em dead. Dave
Finished up the run today on the treadmill. Still taking a little easy with the new shoes. All intervals at 7:30 pace. Neat thing is the new baby seems to be lulled to sleep by the treadmill. Im going to have a good training season ahead of me...at least for the run.
GV