Virtual Workout--THURSDAYS....

[QuickChick]

I did last week's workout this morning, and it was great! My miles were at 7.8 mph, and my minutes were at 8.7. I was aiming for 4:45 per km and 4:16 per km pace, but because of the way the treadmill does the increments in speed, it was probably closer to 4:50 and 4:20. It felt tough, but in a good way. I definitely didn't feel like I was going to die at the end, it was more like a good hard tempo run. With warm-up and cooldown, it was 5 miles.


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[scrumhalfgirl]

Done! I started at easy paced 6 min/km and finished at 4:45 min/km. I increased by .2km/hr and alternated between 1% and 2%, for 26 minutes. I had 25 minutes total in my head, but forgot Lisa had a 1 minute section in her workout, so I aimed higher rather than shorter. I felt like the time went by quickly - there was a lot of staring at the console, which I usually don't like, but two minutes was such a nice short time period, that I didn't mind. Thanks for this one!

[runJrun]

I did this one yesterday at lunch and it was great! I warmed up for 10 minutes at 6.4 and then did the workout exactly as recommended with a 15 minute cool down. Thanks for a good one!

[La]

I don't know if I'll be able to do the workout this week, but I just want to say that doing these for the past few weeks has even helped my cycling! It's likely a combo of physical and mental training, but while I was on my bike last night doing 3x6min in Zone 4, I kept thinking, "OK, 6 minutes, I can do this, I've done it on the TM, so I can do it on the trainer."

[MikeM]

Just got back from doing this one and I really enjoyed it. Starting out I didn't think there was any way I could keep increasing for every interval but it ended up finishing just about right. I was working hard but not overwhelmed. The treadmills at my work gym are in km/h so I increased by .3 for most intervals but .2 for a couple, and .4 for the last 2 minutes.

5 min w/u

Started at 10km/h (6min per km) finished at 13.4km/h (around 4:28min per km IIRC from the display), did all 2min intervals

6-7 min cooldowm at 10.5 km/h (just went until I hit 7km/38 min)

I really liked this one. One thing that I've discovered is that for speed work I need to do it at lunchtime instead of first thing in the morning whenever possible.

[Jwolf]

I don't know if I'll be able to do the workout this week, but I just want to say that doing these for the past few weeks has even helped my cycling! It's likely a combo of physical and mental training, but while I was on my bike last night doing 3x6min in Zone 4, I kept thinking, "OK, 6 minutes, I can do this, I've done it on the TM, so I can do it on the trainer."

[QuickChick]

I will do this week's workout on Thurs or Fri. I like the sound of it!


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[alexk]

I will do this week's workout on Thurs or Fri. I like the sound of

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Hey there, QC - nice seeing you here & great job on the run . I'm hoping to try this one tomorrow, too.

[purdy65]

Workout done!

Sort of:

10 minute warmup @ 6.0 mph

6.7 mph
6.9 mph
7.0 mph
7.2 mph
7.4mph
7.5 mph
7.6 mph
7.8mph
7.9 mph
8.1 mph

Toggling incline from 2% @1% until 7.8mph - then no incline.

10 minutes @ 7.5mph

Cool down from 6.5 - 6.2 mph until 10K. Walking for a couple of minutes

Once I got up to 8.1 mph, I kinda gave up but decided to go a bit longer and steady at my HMP (7.5mph on the TM)

It all felt pretty good.

[Jwolf]

I didn't do this one because I wanted to do a straight tempo instead (although it looks like a cool workout-- some other time! thanks for that Lisa). But I thought I'd post here anyway because I did a longer version of Allie's workout from last week. I liked how the faster minutes made the regular tempo miles feel "easier" last week, so I incorporated that into a longer tempo. My plan was 40 minutes, so I did (9 min at 7.0mph, 1 min at 7.5mph) x 2, then (9 min at 7.1mph, 1 min at 7.6-7.7mph) x 2. The total ended up being 4.73 miles in 40 min, or 7.6K at 5:15/km. This is faster that I can manage outside so I do find the treadmill paces a bit easier to do as workouts, but it feels good to get going that hard.
So thanks for the idea again, Allie-- I'm going to draw on this one more often.

[alexk]

I did a modified version, too - 7 miles w/ 5 miles of progressive tempo but I played w/ the elevation (from 1% to 2%), as the workout prescribed. I liked it; it was definitely tougher than usual 0%! Thanks for the push to try something different, Lisa.

[Habs4ever]

If anyone wants to post a workout, let me know. If I don't hear from anyone by Monday afternoon, I'll post something.

[La]

Sorry, Habs, I've tweaked my hamstring and won't be able to plan or do any speed work for the next few weeks.

[Habs4ever]

Rats! I hope you feel better soon.


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[Habs4ever]

No takers on posting a workout? Ok, I guess it's me!

Warm up of choice.

5 x 1k repeats 5k pace. 3 minutes walking recovery or as close to a distance that will allow you to not get mixed up as to where you are.
Yes, I realize we are mixing distance and time, but just think how much the math will take your mind off of working hard.
I chose walking as the rest/recovery because you should be almost fully recovered by the time you start the next repeat.

Cool down of choice.

[scrumhalfgirl]

Did mine this morning! I changed things up a bit, though this time on purpose - I dislike walking recovery on the treadmill, so I jogged for 400m between each repeat. The first couple always seem tough, then once you get going it's not too bad!

[MikeM]

I just finished mine. Great workout!

1.5km w/u
5 x 1km @ 4:30/km
250m jogging rest intervals @ 6min/km
500m c/d

8km/40 min total.

[Habs4ever]

Just got back from doing mine. Dare I say it, but I really liked this one.
5 x 1km repeats with 2 minute waking between. I felt ready to go after 2 minutes, so went with that.

I was running km repeats on a treadmill that is in miles, then I walked (in time), then had to figure out where my next 1km repeat should end, in miles. It made the time fly by with all that mental math!!

[scrumhalfgirl]

I saw that Lauren Fleshman is going to be sharing weekly workouts on the Strava blog. (mega fan-girl here!). Maybe some inspiration for future Thursday workouts? This week's looks good!

http://blog.strava.com/wow-theswitchblade-9225/

[Jwolf]

That's cool, Jesse- I like that workout.

[IronColl]

Almost like she was inspired by the last one I posted...

[Jwolf]

Workout for week of Feb 2:

Variation of Lauren Fleshman's Switchblade workout above ( http://blog.strava.com/wow-theswitchblade-9225/ )

We'll make this a shorter variety:
5-10 min warmup
2 x 2 mile with 2 min recovery jog between.
5-10 min cooldown
Total time will be 50-60 min.

For the 2 x 2 mile sections, pick a pace you'd like to be able to do a 4-mile tempo sometime in the near future. Or a bit faster than your projected half-marathon pace.
The first mile of each set should be 10-15 sec/mile (or 5-10 sec/km) SLOWER than that pace, and the second mile of each set should be 10-15 sec/mile (or 5-10 sec/km) FASTER than that pace.

Note: In a treadmill set in miles, this corresponds to about +/- 0.1-0.3 mph around your projected speed. So if your projected speed is 7.4 mph, you could do the first mile at 7.2 and the second mile at 7.6 mph.

As Lauren says: "The first mile should feel pretty easy; try to maintain that same mental ease for as long as you can during mile two."

[Variation if needed: You can adjust the length of the sets if you need to do a longer or shorter workout, but each should be at least 15 minutes (so you'd break them into 7-8 min portions of slower/faster instead of 1 mile each). Lauren actually has hers a 3 x 2 mile workout, which you could do if it is appropriate for your training.]

[purdy65]

Sounds good! That can be my tempo workout for the week!

[purdy65]

Sounds good! That can be my tempo workout for the week!

And it was! I did it today because I see a window of opportunity to get outdoors for some hill work on Thursday!

I MOSTLY followed the plan.

The first 2 miles were 7.5mph and 7.6mph
Recovery
Second 2 miles were 7.6 and 7.7 mph
Recovery.

For good measure, I threw in another mile @ 7.5mph then, after a 2 minute recovery finished off the workout @ 6.5mph and walking cool down.

Total 8 miles/13K

[Jwolf]

Nice Lisa. good idea to add the extra mile if you want a bit longer.