Interval workout. 10x1000 in ~3:15 on 5:00. Workout went pretty well. Stride didn't feel the greatest on 7 of 10--a bit clunky due to lack of work in this pace range--but felt quite good on the others. Excellent recoveries from each rep. Last year, was a way different story. Looks like I've made some progress.
TIME(avgHR-120HRtime)
3:12(157-:39) | 3:10(158-:40) | 3:12(156-:51)
3:15(156-:43) | 3:11(158-:48) | 3:15(156-:48)
3:13(157-:45) | 3:12(157-:43) | 3:16(157-:43)
3:12(157-:43)
Did a cold bath and recovery routine after because I have been having some problems with minor muscular injuries the past few weeks. Even though this speed wasn't excessive, I didn't want to take any chances.
Ni!
Showing posts with label Volume Speed. Show all posts
Showing posts with label Volume Speed. Show all posts
Tuesday, April 29, 2008
Tuesday, April 01, 2008
1:20:00 :: 13.5 miles
Volume speed. 3-4 x 2 miles at 11:05 to 10:50 with 1 mile recoveries at 6:20 pace, paying attention to changes in breathing pattern, depth of ventilations. Didn't really find a transition point in the breathing. Each rep, I would have deeper vents over the last .25 mile, but it seemed to be irrelevant of the pace. Otherwise, breathing was very controlled and rhythmic--felt like an easier tempo run at 5:28-5:30 pace, and a harder tempo run at 5:23-5:25 pace. Legs felt the same, very strong and capable, at full range of paces.
Two mile warmup in 13:27
5:31(153) | 5:25(159) - 10:56
6:20(146)
5:31(157) | 5:27(160) - 10:58
6:22(149)
5:28(160) | 5:25(161) - 10:53
6:18(150)
5:23(159) | 5:24(162) - 10:47
Recovery :43(130) :57(120) 1:09(110)
Two mile warmup in 13:27
5:31(153) | 5:25(159) - 10:56
6:20(146)
5:31(157) | 5:27(160) - 10:58
6:22(149)
5:28(160) | 5:25(161) - 10:53
6:18(150)
5:23(159) | 5:24(162) - 10:47
Recovery :43(130) :57(120) 1:09(110)
Wednesday, October 10, 2007
1:01:17 :: 9 miles (9x1000m)
Workout. 8-10x1000 in 3:08-3:10 on 5:00. Ended up doing nine, as Mystery Coach cautioned me to 'leave a couple in the bag'. Ten minute warmup, then...
3:08.3(158-:40) | 3:09.2(159-:42) | 3:10.4(159-:46)
3:10.5(162-:53) | 3:09.1(163-:62) | 3:09.2(162-:63)
3:07.3(162-:70) | 3:07.2(163-:68) | 3:06.7(164-:56)
First four felt really good--like 10k pace. Then 5 and 6 felt progressively more challenging. The last three were strangely more *comfortable* than the slower ones before. Breathing was slightly heavier but easier, and the legs seemed to turn over better. Recovery inexplicably improved on the last one. I was nearly curious enough about the recovery to do a tenth rep. Nearly. =)
Really good workout. Looking forward to the 15k Red River Run in ten days (October 20). I've never run a 15k before, so it should be fun, and I'll get a PR no matter what. Cheers!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
3:08.3(158-:40) | 3:09.2(159-:42) | 3:10.4(159-:46)
3:10.5(162-:53) | 3:09.1(163-:62) | 3:09.2(162-:63)
3:07.3(162-:70) | 3:07.2(163-:68) | 3:06.7(164-:56)
First four felt really good--like 10k pace. Then 5 and 6 felt progressively more challenging. The last three were strangely more *comfortable* than the slower ones before. Breathing was slightly heavier but easier, and the legs seemed to turn over better. Recovery inexplicably improved on the last one. I was nearly curious enough about the recovery to do a tenth rep. Nearly. =)
Really good workout. Looking forward to the 15k Red River Run in ten days (October 20). I've never run a 15k before, so it should be fun, and I'll get a PR no matter what. Cheers!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, October 03, 2007
1:04:41 :: 11 miles (4x1.5mi)
Volume speed workout. Nice weather--41F, clear starry skies, and light winds. Did just a one mile warmup (6:48-127) and got right into the speed. The goal was to duplicate a similar workout from 8.21, like this:
8.21.2007
[7:56-161] - 6:32(146)
[8:01-163] - 6:36(150)
[7:57-166] - 6:32(154)
[8:00-167] - 6:36(151)
*I don't have the breakdown for the 1.5mi segments like below. That workout got erased from my Garmin.
10.3.2007
[7:55-159]-5:18(156)/2:37(164) - 6:38(140)
[7:58-160]-5:22(158)/2:36(165) - 6:33(146)
[7:56-163]-5:19(161)/2:37(166) - 6:30(148)
[7:53-164]-5:18(161)/2:35(168) - 6:29(146)
I ran a bit faster for the last .5 mile of each rep, with the idea being to practice slightly increasing the pace when tired. Seemed to work out well.
Today's result was a significant improvement. Heart rates were improved, even as speeds increased, but more importantly the workout just felt better overall. This is likely the result of taking a pretty easy week prior to today, creating a bit of a 'taper' effect for the workout. Legs felt really strong throughout, and breathing was of the steady tempo run variety. Good workout.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
8.21.2007
[7:56-161] - 6:32(146)
[8:01-163] - 6:36(150)
[7:57-166] - 6:32(154)
[8:00-167] - 6:36(151)
*I don't have the breakdown for the 1.5mi segments like below. That workout got erased from my Garmin.
10.3.2007
[7:55-159]-5:18(156)/2:37(164) - 6:38(140)
[7:58-160]-5:22(158)/2:36(165) - 6:33(146)
[7:56-163]-5:19(161)/2:37(166) - 6:30(148)
[7:53-164]-5:18(161)/2:35(168) - 6:29(146)
I ran a bit faster for the last .5 mile of each rep, with the idea being to practice slightly increasing the pace when tired. Seemed to work out well.
Today's result was a significant improvement. Heart rates were improved, even as speeds increased, but more importantly the workout just felt better overall. This is likely the result of taking a pretty easy week prior to today, creating a bit of a 'taper' effect for the workout. Legs felt really strong throughout, and breathing was of the steady tempo run variety. Good workout.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, August 21, 2007
1:19:33 :: 13 miles (4x1.5mi)
The workout went well. 7:56(161) - 6:32(146) - 8:01(163) - 6:36(150) - 7:57(166) - 6:32(154) - 8:00(167) - 6:36(151), 1:19:33, 13 miles total. The first rep felt like a good strong tempo, very easy, relaxed. Then the second was the toughest. It felt like a too hard tempo pace, and I was headed into a decent wind. Then three and four were equal effort--required some focus, but felt locked in to the pace and as long as the mental effort was there, the legs were just along for the ride. Legs felt a bit heavy at the end, and it was probably tougher than I realized at the outset. I remember doing 3x2mile at 5:25 or thereabouts in the winter, so I thought this would be a piece of cake. It wasn't a cakewalk, but it wasn't overly difficult either.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, July 19, 2007
1:17:00 :: 10 miles (16x400)
Mystery Coach's assignment: 16x400 in 72-73 with 200-400m jog recovery, go on recovering to <125HR. Workout went well. Some confusion as to how fast/slow to jog recovery. I was supposed to stop if I reached 400m of recovery jog and the HR did not get below 125. That very nearly happened on the 8th rep (402m at 124HR). I was running at 6:00-6:15 per km for the recoveries prior to that, and then switched to 7:00+ per km for the next few and was suddenly recovering in 250m. If I had maintained the former pace, I would have been done at nine, but by slowing the recovery, but still recovering for about the same amount of time, I was able to get to the sub-125HR. Kind of like law and politics (it depends on what the meaning of 'is' is, or some such logical parsing). Not sure what the right thing was to do. I guess what I consider important is that the workout was not stressful physically, so the pace was right or even a touch slow, and the recovery from a 'feel' standpoint was quick--I felt ready to go again in 1:00-1:15 for every rep, though the HR was still in the high 130s at that point.
I ran these on an out and back grass course rather than a track. There was about a 6-8 mph wind, in my face for the out, and at my back for the return. I did my last rep on the road, and there was no significant difference in time for the effort--I suspect I lost .5 a second per rep due to the grass surface, but my legs felt much better. There was about a 1 second difference per rep depending on the wind.
72.5(151-1:32|210m) | 73.3(158-1:52|270m)
74.6(158-1:44|270m) | 73.6(159-2:06|340m)
74.7(159-2:08|340m) | 73.6(158-2:14|370m)
74.1(159-2:24|390m) | 72.6(159-2:24|400m)
73.1(158-2:00|260m) | 73.2(156-1:44|240m)
74.4(160-1:52|250m) | 73.2(160-2:20|310m)
73.4(159-2:22|320m) | 71.9(159-2:14|360m)
73.0(161-2:28|370m) | 72.2(161-2:17|390m)
That's enough for now. Maybe some thoughts later. Lots to do over the next several days, and I am taking a couple of days off work to do it. Fun, fun, fun! Later.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
I ran these on an out and back grass course rather than a track. There was about a 6-8 mph wind, in my face for the out, and at my back for the return. I did my last rep on the road, and there was no significant difference in time for the effort--I suspect I lost .5 a second per rep due to the grass surface, but my legs felt much better. There was about a 1 second difference per rep depending on the wind.
72.5(151-1:32|210m) | 73.3(158-1:52|270m)
74.6(158-1:44|270m) | 73.6(159-2:06|340m)
74.7(159-2:08|340m) | 73.6(158-2:14|370m)
74.1(159-2:24|390m) | 72.6(159-2:24|400m)
73.1(158-2:00|260m) | 73.2(156-1:44|240m)
74.4(160-1:52|250m) | 73.2(160-2:20|310m)
73.4(159-2:22|320m) | 71.9(159-2:14|360m)
73.0(161-2:28|370m) | 72.2(161-2:17|390m)
That's enough for now. Maybe some thoughts later. Lots to do over the next several days, and I am taking a couple of days off work to do it. Fun, fun, fun! Later.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, July 11, 2007
1:06:00 :: 10 miles (Hard 2mi)
Easy miles with hard two mile run. Today was the second of a pair of speed workouts given to me by Mystery Coach over the last week. Today's two mile was to be run with a first mile of 5:00, then an all-out final mile. I'm preparing for a 5K this weekend, and these two workouts seem to be the ticket to getting my short distance race mentality back online.
Didn't feel the greatest after an easy two mile warmup, which is often a good sign. A couple of 5:00 pace strides during the last mile felt fairly smooth, which was encouraging. Using the first two miles of the 10K course I just ran, I jogged out another minute after the warmup just to set myself up mentally, and I stepped to the line. bang.
4:59.10(168) | 4:54.31(177)
9:53.41. Pretty cool. I haven't run a two mile under ten minutes since the fall of 1995, and I just last week ran my first sub-5 minute mile in seven or eight years. I had a good amount of fear going in to this workout that I wouldn't be able to negative split, but I did, and I actually came out a few seconds faster than I had expected. The first mile went down as expected--relaxed, but hard and definitely stressful. Going in to the second mile, I put in a brief surge to remind myself that this was the part of the workout that counted. About 1/3 of a mile in, there was a short sharp incline that I was concerned about, but it turned out to be a non-factor. I was already venting heavily, and 100 meters later it was the same. At 1.5 miles, there was a significant change in breathing. I went from the familiar very hard breathing to the acidic, metallic breathing of deep oxygen debt. I was very excited to then feel the gears change on demand, and still be able to move powerfully through the last half-mile. Over the last couple of hundred meters, I actually felt my forearms rig up! I always secretly enjoyed that feeling--a kind of confirmation that you have pushed yourself hard enough.
Based on the feeling of the second mile, I guessed I'd hit a 4:57. It felt like I was able to pick up the pace and change gears a couple of times, but usually that feeling is deceptive and I end up just holding steady. I was pretty happy to see that I was able to speed up somewhat after all.
The recovery was a nice surprise also. I recovered from a max of 178 to 130 in 1:10, to 120 in 1:27, and to 110 in 1:47. Finished with another 6 miles at 6:40-7:00 pace.
Overall, I think it was a good run. Although it felt like a race effort, it's hard for me to believe that I couldn't run ten seconds faster than that right now. That confuses me a little bit, and makes me wonder where that race day boost comes from. I'm going in to Sunday's 5K with a boost of confidence, and an increasing amount of speed tolerance. It should be a good race, and hopefully one with some competition.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Didn't feel the greatest after an easy two mile warmup, which is often a good sign. A couple of 5:00 pace strides during the last mile felt fairly smooth, which was encouraging. Using the first two miles of the 10K course I just ran, I jogged out another minute after the warmup just to set myself up mentally, and I stepped to the line. bang.
4:59.10(168) | 4:54.31(177)
9:53.41. Pretty cool. I haven't run a two mile under ten minutes since the fall of 1995, and I just last week ran my first sub-5 minute mile in seven or eight years. I had a good amount of fear going in to this workout that I wouldn't be able to negative split, but I did, and I actually came out a few seconds faster than I had expected. The first mile went down as expected--relaxed, but hard and definitely stressful. Going in to the second mile, I put in a brief surge to remind myself that this was the part of the workout that counted. About 1/3 of a mile in, there was a short sharp incline that I was concerned about, but it turned out to be a non-factor. I was already venting heavily, and 100 meters later it was the same. At 1.5 miles, there was a significant change in breathing. I went from the familiar very hard breathing to the acidic, metallic breathing of deep oxygen debt. I was very excited to then feel the gears change on demand, and still be able to move powerfully through the last half-mile. Over the last couple of hundred meters, I actually felt my forearms rig up! I always secretly enjoyed that feeling--a kind of confirmation that you have pushed yourself hard enough.
Based on the feeling of the second mile, I guessed I'd hit a 4:57. It felt like I was able to pick up the pace and change gears a couple of times, but usually that feeling is deceptive and I end up just holding steady. I was pretty happy to see that I was able to speed up somewhat after all.
The recovery was a nice surprise also. I recovered from a max of 178 to 130 in 1:10, to 120 in 1:27, and to 110 in 1:47. Finished with another 6 miles at 6:40-7:00 pace.
Overall, I think it was a good run. Although it felt like a race effort, it's hard for me to believe that I couldn't run ten seconds faster than that right now. That confuses me a little bit, and makes me wonder where that race day boost comes from. I'm going in to Sunday's 5K with a boost of confidence, and an increasing amount of speed tolerance. It should be a good race, and hopefully one with some competition.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, June 13, 2007
1:18:28 :: 11+ miles
Volume speed workout. Screwed this one up. Mystery Coach asked me to watch the HR and keep it below 163 by the end of the rep. Rather than being logical and thinking about it for two seconds, I went merrily on my way thinking I needed to keep my HR below 163 during the five to ten 3:12 1000s. Needless to say, I didn't because I couldn't. I can't run at anywhere close to 10k pace without elevating my heart rate into the 166-168 range by the end of the rep. After the workout was done, I figured out that coach meant AVERAGE--just like every other workout that I've ever done. I get no points for being thoughtful at 3:30 in the morning.
The weather was...interesting for the run as well. Dumping rain, 70 degrees, and fortunately no lightning this time. I know I always say I like running in the rain, but this was a bit much. I like rain, not jungle rain. Not Indian monsoon season rain.
Three mile warmup in 20:31, then nine (more on that later) by 1000m on the 5:00 as follows:
TIME(avgHR-recoveryto120HR)
3:15(163-:50) | 3:17(158-:42) | 3:15(159-:??) | 3:20(161-:48) | 3:21(157-:46) | 3:17(159-:44) | 3:19(160-:47) | 3:14(162-:46) | 3:12(163-:50)
I thought that I had done ten, but found out after I got home that I miscounted. How many things could I screw up in one workout? As you can see from the time and HR info, I was going back and forth between trying to stay below 163 peak, and just saying SCREW IT and running comfortably fast, which turned out to be exactly what coach had prescribed (3:12 or so). The last two reps I basically gave up and ran the way I was used to running 1000s, and lo and behold, the pace and the avgHR lined up nicely. Two mile cooldown.
The workout wasn't bad by any means. I had a few that were reasonably fast, the volume was decent, and the slow reps were good pacework for the upcoming 12k. I felt great, and I could have added quite a few more. Also, the workout didn't take much out of my legs, and I recovered very well by the next day. Nothing wrong with a mistake once in a while...
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
The weather was...interesting for the run as well. Dumping rain, 70 degrees, and fortunately no lightning this time. I know I always say I like running in the rain, but this was a bit much. I like rain, not jungle rain. Not Indian monsoon season rain.
Three mile warmup in 20:31, then nine (more on that later) by 1000m on the 5:00 as follows:
TIME(avgHR-recoveryto120HR)
3:15(163-:50) | 3:17(158-:42) | 3:15(159-:??) | 3:20(161-:48) | 3:21(157-:46) | 3:17(159-:44) | 3:19(160-:47) | 3:14(162-:46) | 3:12(163-:50)
I thought that I had done ten, but found out after I got home that I miscounted. How many things could I screw up in one workout? As you can see from the time and HR info, I was going back and forth between trying to stay below 163 peak, and just saying SCREW IT and running comfortably fast, which turned out to be exactly what coach had prescribed (3:12 or so). The last two reps I basically gave up and ran the way I was used to running 1000s, and lo and behold, the pace and the avgHR lined up nicely. Two mile cooldown.
The workout wasn't bad by any means. I had a few that were reasonably fast, the volume was decent, and the slow reps were good pacework for the upcoming 12k. I felt great, and I could have added quite a few more. Also, the workout didn't take much out of my legs, and I recovered very well by the next day. Nothing wrong with a mistake once in a while...
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Wednesday, May 09, 2007
1:17:41 :: 11 miles
Volume speed workout. 5-10 x 1000m in 3:12 on 5:00. Did an 18:00 or so warmup, then 8x1000 like this:
3:07(160-:46) | 3:10(157-:54) | 3:11(158-:51) | 3:10(159-1:06) | 3:10(163-1:02) | 3:09(163-1:16) | 3:09(161-1:07) | 3:09(161-:59)
Just over 2.7mi to cooldown, part of it with my neighbor, Rick. Workout went well. The first was too fast, then I settled in to the right pace by holding back somewhat. After the fifth one, I decided anything beyond that was a bonus, and that I would just relax and go how I felt. Those three reps ended up a little faster, but felt smoother overall. Got a touch of fatigue at the seventh rep, and decided to do one more, which actually felt really strong. No problems with the hip, although it is tingling and feels a bit tired right now. Cold bath and recovery drink after.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
3:07(160-:46) | 3:10(157-:54) | 3:11(158-:51) | 3:10(159-1:06) | 3:10(163-1:02) | 3:09(163-1:16) | 3:09(161-1:07) | 3:09(161-:59)
Just over 2.7mi to cooldown, part of it with my neighbor, Rick. Workout went well. The first was too fast, then I settled in to the right pace by holding back somewhat. After the fifth one, I decided anything beyond that was a bonus, and that I would just relax and go how I felt. Those three reps ended up a little faster, but felt smoother overall. Got a touch of fatigue at the seventh rep, and decided to do one more, which actually felt really strong. No problems with the hip, although it is tingling and feels a bit tired right now. Cold bath and recovery drink after.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, May 01, 2007
1:11:45 :: 12 miles
Workout was 3-5 x 2 mile reps in 11:05-11:15 with one mile recoveries in 6:15. About 45F, with a nasty 20+ mph gusting NNW wind. Standing around heart rate was 51-52, so recovery looked good after a couple of easy days. I ended up doing a two mile warmup (13:13), three reps, three recoveries, and a one mile cooldown (6:34).
11:06(5:33-157|5:33-160::6:13-152) |
11:07(5:35-158|5:32-162::6:13-153) |
11:07(5:34-159|5:33-164::6:12-154)
Mystery Coach made it very, very, very clear (inside joke) that my fitness is nearly maxed out, and that overdoing workouts now will do nothing but detract from race day. There is little to do now but maintain and taper effectively. After the second rep, I felt that three would be about all I could handle, but the third rep came and went, feeing the best of the three, and I had to make a decision. I'm sure I could have done four feeling just fine, but I thought back to Saturday's long run, and realized that you don't always realize how a workout fully affects you until the next day. On Saturday, I finished feeling like I could have gone another 4-5 miles, but by the next morning, I was tired and needed to run 7:15-7:30 pace to stay comfortable.
So today, even though from a physiological standpoint I was feeling good for another rep, physically my hips and legs were feeling a little bit 'loose' and beginning to get the first tingles of soreness. The last recovery mile passed, and with it the opportunity to start rep four. It was a decision I could live with regardless of the outcome of the upcoming race, so I was happy making it. Good run.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
11:06(5:33-157|5:33-160::6:13-152) |
11:07(5:35-158|5:32-162::6:13-153) |
11:07(5:34-159|5:33-164::6:12-154)
Mystery Coach made it very, very, very clear (inside joke) that my fitness is nearly maxed out, and that overdoing workouts now will do nothing but detract from race day. There is little to do now but maintain and taper effectively. After the second rep, I felt that three would be about all I could handle, but the third rep came and went, feeing the best of the three, and I had to make a decision. I'm sure I could have done four feeling just fine, but I thought back to Saturday's long run, and realized that you don't always realize how a workout fully affects you until the next day. On Saturday, I finished feeling like I could have gone another 4-5 miles, but by the next morning, I was tired and needed to run 7:15-7:30 pace to stay comfortable.
So today, even though from a physiological standpoint I was feeling good for another rep, physically my hips and legs were feeling a little bit 'loose' and beginning to get the first tingles of soreness. The last recovery mile passed, and with it the opportunity to start rep four. It was a decision I could live with regardless of the outcome of the upcoming race, so I was happy making it. Good run.
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Tuesday, April 17, 2007
1:29:40 :: 14 miles
Volume and speed workout. The schedule for today looked like a lot of fun on paper, er, on e-mail--10 minute warmup, 30 minutes at 5:45 pace, 15 minutes at 6:15 pace, 3-4x1000m at 3:07 (5:01 pace), then a cooldown.
Everything went to plan, which is very encouraging. 1.45 mile warmup, then 5.25 miles (5:44-153, 5:44-157, 5:42-158, 5:43-159, 5:43-161, 1:23-162), followed by 2.4 miles (6:11-153, 6:16-152, 2:32-154), and 4x1000m on 5:00 (3:07-168[120-1:16], 3:07-163[120-1:15], 3:06-164[120-1:12], 3:05-164[120-1:19]).
Recovery to 120HR was 1:19 (following the last 1000m rep) and to 110HR in 1:36, then a two mile cooldown on the treadmill. This recovery looks pretty good compared to other workouts. I definitely felt good today. The first two miles of the 5:45 pace segment had me feeling a little tired, but that sorted out and the pace began to feel easier. The 6:15 segment was a bit difficult to hit exactly right, but I was close. That felt a bit odd--not really slow enough to feel like I was getting a rest, but not so fast that I couldn't get some recovery. Then, boom goes the dynamite, it was right into the first 1000 after a steady 55 minute run. Surprisingly, (or not surprisingly if you are the Mystery Coach), I felt great. I hit the mark right on pace. The next one started a touch slower, but ended about the same, and felt about the same, but three and four were like melted butter on a fresh from the oven caramel roll. I haven't experienced that sense of easy speed in my legs for years. The first 300 meters of the last two reps were completely ridiculous! I would put the effort for all four of the reps equal to the effort of the middle four of the 7x1000m I did last week. A fair amount of oxygen debt for the last 500m, but quite relaxed and controlled compared to last time--and nearly ten seconds per rep faster. Quite an adaptation in just a week. The recoveries were similar as well, and it's a good thing I wasn't out there with last week's instructions, because I felt just fine after four, and the recovery to 120 was leaving me with better than 30 seconds to spare.
Great workout today. Really enjoyable with a good mix of pace work and moderate speed.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Everything went to plan, which is very encouraging. 1.45 mile warmup, then 5.25 miles (5:44-153, 5:44-157, 5:42-158, 5:43-159, 5:43-161, 1:23-162), followed by 2.4 miles (6:11-153, 6:16-152, 2:32-154), and 4x1000m on 5:00 (3:07-168[120-1:16], 3:07-163[120-1:15], 3:06-164[120-1:12], 3:05-164[120-1:19]).
Recovery to 120HR was 1:19 (following the last 1000m rep) and to 110HR in 1:36, then a two mile cooldown on the treadmill. This recovery looks pretty good compared to other workouts. I definitely felt good today. The first two miles of the 5:45 pace segment had me feeling a little tired, but that sorted out and the pace began to feel easier. The 6:15 segment was a bit difficult to hit exactly right, but I was close. That felt a bit odd--not really slow enough to feel like I was getting a rest, but not so fast that I couldn't get some recovery. Then, boom goes the dynamite, it was right into the first 1000 after a steady 55 minute run. Surprisingly, (or not surprisingly if you are the Mystery Coach), I felt great. I hit the mark right on pace. The next one started a touch slower, but ended about the same, and felt about the same, but three and four were like melted butter on a fresh from the oven caramel roll. I haven't experienced that sense of easy speed in my legs for years. The first 300 meters of the last two reps were completely ridiculous! I would put the effort for all four of the reps equal to the effort of the middle four of the 7x1000m I did last week. A fair amount of oxygen debt for the last 500m, but quite relaxed and controlled compared to last time--and nearly ten seconds per rep faster. Quite an adaptation in just a week. The recoveries were similar as well, and it's a good thing I wasn't out there with last week's instructions, because I felt just fine after four, and the recovery to 120 was leaving me with better than 30 seconds to spare.
Great workout today. Really enjoyable with a good mix of pace work and moderate speed.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, April 04, 2007
1:18:13 :: 13 miles
Absolutely horrible conditions today. Several inches of snow yesterday, so roads were 80% compacted snow and ice. Traction was the biggest factor today. Here's the weather right now, about an hour after the run.
I had to wear my cold gear again, although I was able to get away without a facemask. So I had that going for me, which was nice. Enough excuses! On to the workout...
Two mile warmup in 13:01, then two miles in 5:38(157)|5:45(164). This felt good, about the right effort, but it was the first of four reps. Recovery mile in 6:18(155) had me feeling a bit extended. Two miles in 5:52(164)|5:52(165). Went by effort on this one, relaxed a bit too much. Experimented with a longer, east-west loop. Wind was just as bad, and traction was worse, so back to the Homer Loop. Recovery mile in 6:21(160), felt okay. Two miles again in 5:48(165)|5:46(167). Tried to maintain the same effort on the 1200m loop. Traction was still poor, but slightly better, and I could pick the best path after a couple of loops to avoid icy spots. Recovery mile in 6:22(162). Final two miles in 5:46(167)|5:39(168). Extended a bit for the middle part of the second mile (.25-.75) to more of a strong tempo effort, otherwise just tried to maintain effort.
Recovered to 130 in :50, 120 in 1:26, 110 in 2:52 while walking. Heart rates have been higher in general since the three day 'break', and this recovery is not encouraging. I'm expecting I will see things back to normal in another week or so, following a long run and another 8-10 mile steady MP effort. It's amazing how quickly that aerobic edge can dull.
Excluding environmental conditions from consideration, the legs felt like a bit of a limiter on today's workout, as well as the lungs. This is the first time I've felt that touch of fatigue coming from the quads. It brought a little smile to my face--it felt almost normal. The Left Leg was about the same. I felt the hamstrings today more than the calf, but otherwise no change.
Solid workout today, feeling a bit humbled by the results, but also self-satisfied for sticking it out in this weather and getting the work done. Back when I was in high school, Fatboy (frequent commenter and good friend) and I were doing some hill reps out at Hawksnest, as featured in my profile pic, on a very windy day. At some point, probably earlier in the workout than I would remember, I started bitching about the wind, eventually yelling out "GODDAMNIT THIS IS F**KING RIDICULOUS" or something similar. Fatboy let me have it for that, and I've never forgotten that incident. Thanks for the lesson, buddy. Today, I redeemed myself.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
I had to wear my cold gear again, although I was able to get away without a facemask. So I had that going for me, which was nice. Enough excuses! On to the workout...Two mile warmup in 13:01, then two miles in 5:38(157)|5:45(164). This felt good, about the right effort, but it was the first of four reps. Recovery mile in 6:18(155) had me feeling a bit extended. Two miles in 5:52(164)|5:52(165). Went by effort on this one, relaxed a bit too much. Experimented with a longer, east-west loop. Wind was just as bad, and traction was worse, so back to the Homer Loop. Recovery mile in 6:21(160), felt okay. Two miles again in 5:48(165)|5:46(167). Tried to maintain the same effort on the 1200m loop. Traction was still poor, but slightly better, and I could pick the best path after a couple of loops to avoid icy spots. Recovery mile in 6:22(162). Final two miles in 5:46(167)|5:39(168). Extended a bit for the middle part of the second mile (.25-.75) to more of a strong tempo effort, otherwise just tried to maintain effort.
Recovered to 130 in :50, 120 in 1:26, 110 in 2:52 while walking. Heart rates have been higher in general since the three day 'break', and this recovery is not encouraging. I'm expecting I will see things back to normal in another week or so, following a long run and another 8-10 mile steady MP effort. It's amazing how quickly that aerobic edge can dull.
Excluding environmental conditions from consideration, the legs felt like a bit of a limiter on today's workout, as well as the lungs. This is the first time I've felt that touch of fatigue coming from the quads. It brought a little smile to my face--it felt almost normal. The Left Leg was about the same. I felt the hamstrings today more than the calf, but otherwise no change.
Solid workout today, feeling a bit humbled by the results, but also self-satisfied for sticking it out in this weather and getting the work done. Back when I was in high school, Fatboy (frequent commenter and good friend) and I were doing some hill reps out at Hawksnest, as featured in my profile pic, on a very windy day. At some point, probably earlier in the workout than I would remember, I started bitching about the wind, eventually yelling out "GODDAMNIT THIS IS F**KING RIDICULOUS" or something similar. Fatboy let me have it for that, and I've never forgotten that incident. Thanks for the lesson, buddy. Today, I redeemed myself.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, March 28, 2007
1:16:55 :: 13 miles
Wow. I don't know what to say. I'm starting to feel some serious paranoia about the times I'm recording. I don't trust my watch, even though simple math tells me it's accurate. These are the good old days.
On the schedule was 3x2miles in 11:10, 11:00, 10:50 with one mile recovery in 6:20, followed by one fast, controlled mile in 5:00-5:15.
Light rain just starting at 4:15, 44F with a SSE wind at 15mph. Wind didn't affect me except for about 150m with and against it during each 1200m loop. Three miles to warm up in 20:09, feeling good. Have had some calf trigger points acting up since Sunday, so I warmed up well and carefully. Stripped off the jacket and pants at 2.5 and immediately felt fast.
Feeling very easy through the first two mile rep in 11:08 (5:37|155 - 5:31|158), followed by an easier mile (6:12|147). This one was frighteningly easy. Legs and lungs were very good.
Rep number two found me feeling a bit clunky and slow for the first half and a touch over the edge for the second half totalling 10:53 for the two miles (5:34|157 - 5:19|164). Recovery mile in 6:19(153). Misjudged pace badly on the second half trying to pull down to 5:30. Breathing for the first was good, for the second it was more like a tempo run. Legs felt great for the rep.
Rep three felt as good as rep one, and I actually hit even pace only a few seconds fast at 10:46 (5:22|161 - 5:24|161). Recovery passed in 6:19(153). Breathing was comfortable all the way through, and legs felt very strong. A steady rain was pouring down by now.
The final mile was very interesting. Very tough breathing with deep oxygen debt starting at the half, at its worst at three-quarters, and maintained through the finish in 5:05 (2:33 - 2:32 | 165avg | 169max). Legs were absolutely eating up the pavement! I felt no stress or strain of any kind below the waist. I've experienced the feeling of 'not being able to go fast enough' to get the lactic acid burn in my legs (being more aerobically fit than speed fit), but this was that feeling in spades. I was totally and completely limited by oxygen debt. Recovered in a walk to 120 in 1:05, to 110 in 1:23.
Very good workout, albeit with a couple of misteps. Running in the fog and rain the last few days has been like heaven. Pouring rain and 55F is absolutely my element, so even though it has not quite been that warm yet, I'm not surprised to feel really good in these conditions. What I am surprised about is an apparent drop in my comfort zone to paces that were unthinkable to me as recently as a month ago. Scary good stuff.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
On the schedule was 3x2miles in 11:10, 11:00, 10:50 with one mile recovery in 6:20, followed by one fast, controlled mile in 5:00-5:15.
Light rain just starting at 4:15, 44F with a SSE wind at 15mph. Wind didn't affect me except for about 150m with and against it during each 1200m loop. Three miles to warm up in 20:09, feeling good. Have had some calf trigger points acting up since Sunday, so I warmed up well and carefully. Stripped off the jacket and pants at 2.5 and immediately felt fast.
Feeling very easy through the first two mile rep in 11:08 (5:37|155 - 5:31|158), followed by an easier mile (6:12|147). This one was frighteningly easy. Legs and lungs were very good.
Rep number two found me feeling a bit clunky and slow for the first half and a touch over the edge for the second half totalling 10:53 for the two miles (5:34|157 - 5:19|164). Recovery mile in 6:19(153). Misjudged pace badly on the second half trying to pull down to 5:30. Breathing for the first was good, for the second it was more like a tempo run. Legs felt great for the rep.
Rep three felt as good as rep one, and I actually hit even pace only a few seconds fast at 10:46 (5:22|161 - 5:24|161). Recovery passed in 6:19(153). Breathing was comfortable all the way through, and legs felt very strong. A steady rain was pouring down by now.
The final mile was very interesting. Very tough breathing with deep oxygen debt starting at the half, at its worst at three-quarters, and maintained through the finish in 5:05 (2:33 - 2:32 | 165avg | 169max). Legs were absolutely eating up the pavement! I felt no stress or strain of any kind below the waist. I've experienced the feeling of 'not being able to go fast enough' to get the lactic acid burn in my legs (being more aerobically fit than speed fit), but this was that feeling in spades. I was totally and completely limited by oxygen debt. Recovered in a walk to 120 in 1:05, to 110 in 1:23.
Very good workout, albeit with a couple of misteps. Running in the fog and rain the last few days has been like heaven. Pouring rain and 55F is absolutely my element, so even though it has not quite been that warm yet, I'm not surprised to feel really good in these conditions. What I am surprised about is an apparent drop in my comfort zone to paces that were unthinkable to me as recently as a month ago. Scary good stuff.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
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