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Oct OS - Week of Nov 28 Run

Joe HallatschekJoe Hallatschek
in Group Discussion-OUT SEASON-OCTOBER CREW

Okay - new style thread should bring everyone in regardless of where you are in the October OS.  For me, I'm in Week #9 and in the VO Max block.

Today's wko was  2 X 200, 3 X 400, then 3 X 200 @ Z5 with targets of 200 < :52 and 400 < 1:46 and HR > 168.

Results were :56, :55 (forgot how hard it was to get up to speed!) Then 1:52, 1:49, 1:45, and wrapped it up with :54, :52, and :50. Although I started each interval with my HR @ 120, the AVHR didn't get to Z5. But, I was clearly in Z5 at the end of each after the first 200s. So, overall a good wko and put in 6.75 miles in about 1:07 total time!

 

 

Comments

  • CarlCarl

    Well this mornings run took all I had. My plan called for a 45 min wko. To include 4x200, 4x400 and 4x200.

    I do not use a heart rate monitor unless I am testing, train strictly by pace.  All my workouts in the winter are on a treadmill with a .5-1% incline.  Felt like the little ticker was flying though. 

    • WU consisted of one mile and I added in the mile 5x30 second up hill strides
    • Did the 200's on 48 seconds
    • Did the 400's on 1:28.         
    • I just didn't feel good during this wko. Just felt drained but it is over.



    I then stretched a little and did my scheduled chest wko. Stopped short of finishing cause I have the chills. Hopefully not getting what my wife just got over. We leave for Jamaica in two days.

  • johansenjohansen
    I did mine on the track. How fast should I go? My vDot is 49 and I did mine in 2x0:38+ 3x1:22+ 3x0:38 on 2:00-2:30 rest. Should I try to go a bit slower and cut some off the rest?
  • UnknownUnknown

    good question Geir.  I did 200 walk/jog recoveries for the 200's and 400 walk/jog for the 400's

    I did mine this morning.  I was planning a run to the HS track for w/u, intervals, then Z3 home.  Overslept, so I just hit the treadmill at the gym for 35 mins.

    I just cranked up the pace for each interval, so I don't have times.  In retrospect, I looked at my "Data Tool" Z5 and was faster than that pace, but isn't that the goal?

     

  • Shaughn SimmonsShaughn Simmons

    From week 5 NOV OS..........

    You guys are looking way strong over here!  Way to lead!

    My Wed speedwork today:

     


     

    TSS = 103.2
  • Patrick HaydenPatrick Hayden
    I use the McMillian Calculator as a rough estimate for paces based on my times and VDOTs (in the case of VO2 Max I look at his sprint numbers). So for me at ~57 VDOT: 34-37 x 200 and 70 - 78 x 400. Most of my repeats were around 35 per 200 and 73 per 400. My recovery was just jog equal distance and go again so less than 1:30 on the 200s but 2:30-3:00 on the 400's. However the workout calls for complete rest, so whatever works the best for you on the rest side. I tend to do equal distance jog on these types of workouts and that works well for me, the key is hitting your numbers and not blowing up so you can't finish the last couple on pace. Also don't foget to adjust it a bit if you are not on a track or flat surface.

    http://www.mcmillanrunning.com/index.php/site/calculator

    @Geir that would mean roughly 37-42 sec x 200 and 1:18 - 1:28 X400's if you followed those numbers so your numbers fall into the range.
  • Joe HallatschekJoe Hallatschek
    @Patrick - impressive VDot! That is a good web-site. It matches well with the one I use, http://www.attackpoint.org

    Thanks for sharing!



  • [Deleted User][Deleted User]
    Still on OS week 7. Today was my last run workout before doing a 5k test this weekend. Did 4x1 mile on the track at 6:27, 6:24, 6:27, 6:26. Feels pretty good, as I haven't been this consistent in a while...

    You guys have some pretty speedy looking intervals! Looking forward to jumping into VO2 max stuff next week. image
  • Joe HallatschekJoe Hallatschek
    @Anson - good wko! If you entered into the Heads/Tails contest with RnP, you might beat the VDot that Patrick estimated for you! That means you've progressed at week 8 what most people get to by week 20.

    Today was all about discipline and patience. It was raining (rare here) and windy, but tomorrow is supposed to be thunder and rain. So, today was the outside run wko instead of tomorrow - lesser of two bad. So, the times wouldn't mean as much as the AVHR and it took some of the "pressure off".

    2 X 1.6 mi (my loop instead of the 1.5mi) @ Z4. Target avspd was 7:34/mi and AVHR was 161-168. First was 7:39 @ 158 and I decided to push it a bit harder on the second and was 7:28 @ 169. So, it turned out okay and the rain even stopped after my first 1.6! Total 8.2 miles.

    Now to enjoy a rainy day! Being on the drainer and treadmill in my garage pain cave will be just fine tomorrow when it's thunder and rain!
  • UnknownUnknown

     @Lynn:  It was your testing week, right?  It was the same in the my plan too and I looked at it as:  

    1. a recovery run after a very high intesity week (Mon, Wed tests, then Thurs/Sat as workouts in your new Zones)

    2. Z1 this week was probably Z2 last week

    3. getting ready for the VO2 work you begin this week.

    I don't have the official answer, but those would be my thoughts

  • Joe HallatschekJoe Hallatschek
    @Lynne - Mark is right on. Week #9 was hard and in retrospect if Sunday had been anything other than Z1, I would have crashed and burned!
  • UnknownUnknown

    Week 9 done.  Did the run today on a local trail loop:  Streets to the park then a mix of firetrail/single track/and steps.  Not the best for holding a pace and the risk of twisting an ankle lurked with every step.  However it was beautiful today and with the leaves changing it was nice to be out in a park setting and the variety in terrain was fun to mix it up.

    1.5 mi @ FTP (8:06)

    total: 7 miles in 1:02

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