Run Focus Block: Week 1, Day 2 Run

Today is the second day of the 6 week run focused block of my training. I did not need to do the 5K run test as I just tested last week to end my NOS. Instead I had a 2 x 1 workout at Zone 4. My new Zone 4 pace is 6:43.

5k test for vDOT. WU: 15′ including 4 x 30″ at 5k pace.
MS: Run a 5k Time Trial. Find a relatively flat course (or track) for your test. Goal is to hold a pace you can sustain for the full duration of the test without blowing up and without having a lot left to kick at the end. The ideal course is one you can test on repeatedly. CD: Walking, jogging as needed, etc.

Note: If you don’t NEED to test, do 2 x 1 mile (4′) as your workout. 

I decided to finally suck it up and run outside. I have not ran outside this year so I thought it was time to get outdoors. IT was not too bad out. I was cold the first 10-15 minutes, but as I continued to run I warmed up just fine. I started off nice and easy running a 8:16 pace to get loose for about 11 minutes. I then moved to a stretch of road perfect to start the mile interval. I was spot on running the mile in 6:42.

I took the four minute rest going nice and easy to recover. My legs were heavy after this point, but it was soon time for the second mile interval. You can see below I ran that one in 6:36 so a bit faster. This was due to being properly warmed up and also probably a bit of small downhill descent to start the run. This helped to set the pace. I felt really good during this mile and actually overran a bit to run 1.17.

I was pretty tired and my legs were fatigued. I decided to run two more miles nice and easy to begin to build up some base and slowly expand my time on my feet. I have not ran long in a long time due to the focus being on speed. It is time to begin to slowly build.

I love my new watch! Look at all this cool data and this is not even all of it! So worth the purchase. Very happy I splurged. I hit my groove and realized I need to to work on my run. I am glad I chose the run focus because it is needed.

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6 Week Run Focus Block: Day 1 Swim Test

I decided to get the swim test out of the way first thing this morning. I was not in the mood for the treadmill or the high winds outside. I needed to get a swim test done as I already have my run and bike data from the November Out Season. And I was anxious to test out my new watch. I broke down and despite not having the money for it I purchased the Garmin 910XT.

Today I had to do the following:

T-Pace Swim Test This test will establish your “T-pace,” which we will use as a reference for future interval work. This is also your initial swim test, to gauge your improvement across this plan.

WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick, 100 swim.

MS: After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing.

Record your average pace per 100. This pace is your “T-pace,” will be used as a reference for future interval work. 

I tested out my watch and it was amazing! It is worth every penny to have a watch monitor my swim stroke count and how far I swim. I no longer have to think about laps, but just technique. That is a game changer right there. I felt pretty good in the pool. I have to back and look at my swim times from last season to see how I compare, but I don’t think I was too far off from last season despite only swimming 3-4 times since August.

When I got home I synced up my watch and my brain turned to ooze when I saw all this data recorded. I did not have time to process it all, but being the nerd I am I cannot wait to sift through it all. All the more for me to look at and analyze. I love it!

I swam the 1000 yard test in 17:05 for a T-100 test time of 1:42/100. Not the fastest by any means, but at least it is a start towards a new plan and goal to being faster this year.

Here is more info! Gotta love it!

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