September Running Challenge! (Page 15)

4.2 miles today:

10' @ Z2

4 x 30" @ Z8 (VO2) w/ 3' @ Z3

10' @ Z2

I've noticed that after this week my Tuesday run turns into a 18 x 30" @ Z8 w/ 30" @ Z2, where the number of this repetition builds.

After my next recover week, my easy run with strides turns into a workout like the one I ran today, but with 1' efforts at Z10 (Max Effort).

This program is definitely going to get challenging as time rolls on.

Just FYI JD doesn't work with zones.

AWESOME!!!!! That makes my day! 

He has paces associating with different levels of training.  Isn't that basically a zone?  I realize I'm entering a battle of semantics.

Today, 11 total

AM: 5ish, on the trails staying relaxed

PM: 6ish, uphill route focusing on increasing speed over the crests of the hills

You are 

But I wouldn't define it as such.

I mean, 85% or so of the runs are just run easy. That other stuff is just knowing purpose behind different kinds of workouts.  He just gives your the approximate pace you should be running.

As I understand it, zones are based on calibrating heart rate and pace and that shyte is cumbersome. Maybe I misunderstand this zone stuff too. 

First R-pace workout.  Haven't done this in 30 years.

1.75 mile wu
3 x 200 @ :43
1 x 400 @ 1:33
3 x 200 @ :43
1.5 mile cd

Purpose: speed and economy

4.5 miles today

5 @ Z2

25 @ Z3

5 @ Z2

Purpose: Recovery. 

It felt much, much easier than I thought it would.  I can see why JD recommends this in an earlier phase than (I) focused workouts.  I never run this fast so felt a little wobbly at first like pony legs but I actually got stronger as the workout progressed.  I think that is the neuromuscular adaptation.

It was interesting that I was not at all hindered by strength or endurance but rather the biomechanics of a smooth stride.  Truly emphasizing the purpose of this workout is to develop economy and speed.  (I) and (T) are to work on the engine.  My VDOT had me at :47 and 1:96 but I did them faster.  Not so much by design but I just strided out and that is where I ended up.  I'll repeat the workout next week and slow it down a tad.

My knee was a little sore this morning.  Had I not had quite a bit of base at this point I probably would have pulled something.  Again though, in retrospect I should have constrained myself a bit and would have got the same benefit of the workout.

This is great stuff.  Brought me back to my track glory days. 

That's great!

We don't spend much time in this phase with my team but we do a lot of strides at the end of various workouts (mainly T) 

What was your specialty in track, btw?

"What was your specialty in track, btw?"

 I set school records as a sophomore in everything from the 100 to 2-mile.  I was naturely very gifted.  At 15, I ran my first HM (Mercer Island) in 1:18 and shortly thereafter a 3:06 marathon (Seaside).

That's a really wide range. Did you run in College?

Nope.  I severed my hamstring in a tobogganing accident and things were never quite the same.  I went back to Seaside the next two years and ran about 3:30 each time on minimal training.  Did a lot of road races during college instead of running track.  I was able to get my times back down a bit but the tobogganing thing was a life changer.  It has haunted me for 35 years.

I guess I must have missed this! Sorry about that!

My friend's dad had a similar sounding sledding accident. My friend was not permitted to go with us when we went.

Glad you kept running. 

And what marathon are you doing? And what are your goals?

Forgot to log yesterday's run(s). 4 miles in AM to shake things out -- loosen up. Track workout in the PM with the running group. 5 x 3 min on/3 min off with WU and CD. Everyone else was doing 10 x :30 so I was running alone in the twilight by the end. The coach and one friend did wait for me though. It's fun to run with a group and I forgot how much I love/hate track workouts.

Only one more long run before taper for Chicago Marathon.  I met my fundraising minimum, but check out my fundraising page to see the banana costumed runner (not me): http://main.acsevents.org/site/TR/DetermiNation/DNFY11IL?px=31080303&pg=personal&fr_id=54854