Lamb or Lion? March running...

[Susan Otcenas]

OK, no, not really. But I did have a moment where the thought crossed my mind that I might before I was done!

What was I doing? A Hadd's Protocol Test. Here are the instructions I received from my coach. (My results follow the instructions)

++++++++++++
20 min warm up, either at track or around the area, then, 4x 50m strides (i.e. the straightaway, about 20sec.) walk back recovery is good. Get the legs and arms moving!

Then, quickly - take off your warmups, have a drink, and get on with it. Do not let your HR go way down and get cooled down.

For each mile, you will write down
1)the actual time it took to run the mile,
2)the actual HR right at the end, and 3) your PE for each mile right as you finish.
Then rest 90 sec. - in place. No jogging.

Coach Linnea or someone can assist in data collection also by writing down time per lap and actual HR per lap.

Also load your Garmin file and mark the intervals w/ comments as you have them.

Hadd hr/pace test:

Run 1600m at a steady 140 HR(Stop 90 secs and write down actual time, actual HR and PE for the mile)

Run 1600m at a steady 150 HR (Stop 90 secs and write down time, HR and PE for the mile)

Run 1600m at a steady 160 HR (Stop 90 secs and write down time, HR and PE for the mile)

Run 1600m at a steady 170 HR (Stop 90 secs and write down time, HR and PE for the mile)

Run 1600m at a steady 180 HR (Stop 90 secs and write down time, HR and PE for the mile)

At all times, adjust the running pace to maintain a stable HR. On each new stage slowly edge the HR up (ie: it is ok if the HR takes the first 600-800m to reach target level), then simply maintain HR.

DO NOT start fast and have to slow to maintain target HR.

DO NOT try to ''build into'' the HR just in the last lap. It's ok if this is whole thing is hard to do the first couple of times we execute this workout. I don't expect the first time to be perfect !

PE Rating Scale Explained:
Session RPE scale:
0 = rest (in bed)
1 = really easy (rolling out of bed)
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = I think this is my hardest ever effort

AFTER the work on the track, jog easily for ~ 10-15min to cool off and think about the workout.


++++++++++++++++++

And here are my results!

10:18 at 139bpm
9:30 at 147bpm
8:49 at 158bpm
8:08 at 167bpm
8:03 at 173bpm. I couldn't quite make it up to the 180 target HR on the last one. I can usually get up into the low 180s but not this morning.
(And note that the bpm above are averages. One expects them to be *below* the target because it takes the first minute or two to get your HR *up* to the target, which you then try not to exceed. So, by definition, the average will be below target.)

That last mile was really really hard. A "9.9" on the perceived exertion scale! (Not quite ready to commit to "the hardest ever".). I wan't quite sure I'd make it all the way to the end of the mile without puking or getting dizzy, but I persevered.

And, that was the fastest mile I've ever run! Frankly, anything sub 9:00 is unbelievable for me, so to do 3 in a row of those, well, zowie!

And the best news of all - my IT band is definitely healing. I had no trouble or pain from it at all this morning. I'm not out of the woods, but I'm getting there. Slowly, but surely.

[OakLeaf]

Susan, did they pull blood samples after each interval? I'm curious - never had lactate testing done myself. Great workout regardless!

skhill, you're ready as you're going to be (and actually it sounds like you're plenty ready, you've done a 10-miler) - no sense getting your legs tired before your race! You'll do great.

[skhill]

In my head, I know I'm ready for the HM, I just don't feel particularly ready...

This morning I did a spur of the moment 5k. It's a gloriously beautiful morning, so why not? Won my age group, in 25:57 (it was a pretty small group, on a hilly course, with plenty of pollen in the air). There was one guy pushing a stroller who passed me on downhills, and then I passed him on uphills. The little guy was getting squirmy there in the last half-mile, so dad slowed down to check on him, and I was able to leave him behind for good. But running that fast with a non-running-specific stroller is pretty impressive.

[Susan Otcenas]

No. In fact, my coach wasn't even there.

She's a big fan off Hadd & right now all my training is HR based. The idea will be to see how these amount of work I can do at each HR will change over the course of the season.

[Crankin]

On to week 3 of the C25K plan.
This week it's 5 minutes warm up, then 2 sets of 90 sec run/90 sec walk, 3 min. run/3 minute walk, 5 minute cool down
We parked our car in Concord center and ran around the neighborhoods and shops, which was fun. Ran by the LBS, the train, several restaurants, and a playground.
Knowing that going from 90 seconds of running to 3 minutes would be hard for me, I decided not to go all out on the running intervals. My splits were around 9:30 for the 90 second runs and 10:15/10:30 for the 2 3 minute runs. I had to work to regulate my breathing on the second 3 minute run.
I have to run again tomorrow, as I had a rest day on Saturday. I think I will get up early and drive to flat ground again, so I can get a more realistic experience, without the huge climbs in my neighborhood. My end goal is to be able to finish a 5K with any sub 10:00 mile time I can get, even if it is 9:59.
Then I had half of a nice veggie burrito for lunch and bought 2 pairs of shoes for 50% off at Footstock. I guess it ended up being an expensive run.

[7rider]

So, so distressed.

Thought I was doing things right.
Easy pace training.
Not too many miles added each week.
Gait analysis to work on form.
Chi Running to teach some tips.
I guess I'm not implementing all that I've learned as well as I should??

Last week, I did an 8.5 mile training run. My right knee (ITB) started talking at the end of it. Spent a fair bit of time the past week with ice, ibuprofen, and aspircreme, and self massage. I knew it was still tender.

Today, I did the "Piece of Cake 10k" with my running club (it's their birthday, hence the cake theme). Cardiovascularly, I felt great. Didn't push the pace, felt I had a comfortable rhythm and stride going. I stayed right in the middle of the road, to avoid any issues with the crown and uneven striding. But about 3.4 miles into it, my knee started bothering me again. By mile 4.5 it was majorly hurting. By mile 5.5, it was walk/jog/DG-just get me to the finish line! So so distressed.

I have a 5k scheduled for Friday, and my big 10-mile run is next Sunday. I'm completely off doing ANYthing this week. Friday is questionable. I'm going to call my chiro for some PT this week.

Drat. Drat. Drat. Drat. Drat.....

[emily_in_nc]

Yikes, 7, so sorry to hear this! I rode a century with ITB pain back in 2004, and that ended up NOT being a good idea at all. Even though it was a flat century, I had to see a sports doc and PT and couldn't ride for a long time after that. Hope you didn't do more damage by continuing to run. I know it's hard to DNF, but when you're in that kind of pain, there's no dishonor in it. Hope you'll heal up soon, but you may have to seriously curtail your running for awhile.

No running for me next week as we're off on a little trip tomorrow morning through Friday. I'm glad, as I've had a slightly twingy knee the past couple runs and think it's best to give it a rest, though we will be walking, hiking, and possibly rent mountain bikes one day if any of them fit me (hoping to find a 24"-wheeled kids one if the adult ones are all too large!)

[OakLeaf]

Oh bummer 7. Hope you heal up quick.

The one thing I didn't see on your list was hip exercises? I know Chi Running holds that that's all unnecessary, but my inexpert opinion is that most people are going be able to get healthier quicker by targeting muscle imbalances directly.

Touch wood, I don't know much about ITB issues, but I know with my Achilles, doing my PT exercises brings pretty quick relief. I'm not sure why - maybe just activating the muscles properly in a structured exercise helps bring muscle memory to use them right when I run? maybe it helps bring everything into alignment so it heals while I rest? I don't know, I just know that it does.

Hang in there, and as Emily said, no shame in DNF/DNS if you're injured. I've read that elite athletes are the most likely to DNF, and it makes perfect sense - it takes discipline to take the long view. Take good care.

Me, I woke up just sore all over, partly residuals from my fall the other day, partly I don't know why, but knowing I had to run long today. I just took it really easy and got my 21.5 done, not too slow of a pace but definitely none too fast. One highlight was seeing the skydivers and aerobatics team at the nearby air show. We'd been to the show yesterday and saw them up close - I was lucky to get an unobstructed view from probably 10 miles away. Another highlight - helping a turtle cross the road. It hissed at me and didn't act particularly grateful, but I'm sure it's happier than it would've been if a truck had squashed it.

My neck feels a whole lot better after the chiropractor on Friday. She said there was a lot of swelling - the adjustment helped right away but it still felt awfully stiff - it was popping some for the first few miles this morning and then it started to feel normal, finally. I'll probably still keep my appointment tomorrow, just in case.