to break the boredom of base phase, I'm starting a new log entry for Week 4. it's all the same workouts, but at the advice of my friend Matzah Ball, I started to run commute to work today. I had planned on running to the light rail station, only 3.8M away then take the train to work about 20 minutes, but slept in a little too late and ended up bike commuting the whole 8M, which is my normal routine. except on the return today, I left my bike at work and took the train to the end of the line and ran the 3.8M home in the dark. it took 44 minutes, avg HR of 134, and distance only 3.57M, took some shortcuts. it was really dark and I had a difficult time seeing my footing since not familiar with some of these roads.
other fun things when switching up the routine . . . I switched backpacks to a lighter pack so forgot both my bike lock and my work ID badge in my old pack. so my bike is sitting at the public bike rack at work, where I had a bike stolen a couple years ago. the gated locked enclosure is only accessible with an ID badge, which of course, I forgot. also on the train trip to the station, the metrolink police were asking for tickets, passes and ids so I showed her my work pass and health insurance card, which has my workplace and name. unfortunately, she decided to be a hardass and issued me a citation so I have to show up in court 8:30am on Feb 17 and show my id to the judge, which takes about 2 hours out of my work day. Nice! Isn't life fun.
Well, I was feeling crappy all day, first day back from vacation, but after the run home, I was quite jazzed and felt good for the first time all day. Go figure. The only aches and pains were stiff achilles the first mile or so. I'm used to a quite elaborate warmup that includes hot towels, bike spinning, and light plyo to get my body ready to run, but the sink at work only gets the towels so hot, but fortunately no injuries. it will be interesting to see how the legs feel tomorrow am on the run to the station, given the short rest.
yee haaa! the adventure continues!
sucks about Metro - i've had them ask for my ticket (never had a pass) lots of time, but never an id. why id, to make sure you didn't steal the pass?
the ids are a benefit for Wash U employees so they all look the same. I guess they need to check the ID to make sure the pass is not stolen or loaned. I mean, I had my health insurance card that said Wash U and then my DL with my picture and name on it so it was pretty clear I'm a Wash U employee, but she was following the letter of the law, God Bless her. Keeping the world safe. No big deal. I could have launched into a big explanation about switching backpacks but thought it would make things worse. Previously, she had just kicked a bunch of US Army soldiers off the train for not having tickets. Surprised at that since you'd think police and military share a common core. Nope, that this Metrolink cop, by the book all the way. Thinking back, she was also telling everyone to stay off the yellow, which is also a good idea, so she evidently had a lot of caffeine on board or was just doing her job.
did a quick E run this morning in the hood, taking train-bus home and leaving bike at work for a one way run-Metrolink commute Thu am with some strides for the second Q workout, leaving another easy day on Fri before the FB 5K on Sat, which will be at T intensity. bh
yeah i'm down for some longer miles and strides thurs also. then same routine easy, and T. Except there is some ambiguity about what 'T' is:)
the numbers for JD Phase 1 Week 4 of base . . .
run miles: 21.67M
run time: 4:14 hrs
avg HR: 139
min weight: 190.8
for my VDOT, JD gives a T (threshold) pace of 7:25. I think threshold is supposed to be about 5K pace, you know, right at your threshold. ! whatever that is. lactate, VO2, HR? mental? who knows. have to read the chapter again.
well, I have the JD 3rd edition right here, let's see Ch 4 "Training Runs and Intensities" . . . yes that's it, p53 . ..
"The intensity of T (threshold) runs should be comfortably hard, which means you are definitely working relatively hard, but the pace is manageable for a fairly long time (certainly 20 or 30 minutes in practice). Peaked and rested, you can race at T pace for about 60 minutes, which means elite runners run right at T pace for 20K or even for a half marathon."
goes on to say should be about 88 to 90% of HR max . . . and not more than 10% of total weekly mileage at T pace from a single workout. mentions some coaches will call a 10M run a "tempo" run but the first 5 or 6 miles are done at considerably slower pace and only the last 3 or 4 miles at true JD tempo pace.
...2nd ed talks about lactic acid, if it gets easier as you go along, prob. too slow, harder, prob too fast - but what isnt going to get harder as you go along? yeah, hard to pin down...
we were talking about comparing training paces for 1500 and 5k training. ok, chart VDOT values assoc w race distance (p. 48 2nd ed) says VDOT 50should run a 5:24 1500, and a 19:57 5k.
here are the training paces for 1500 and 5k respectively based on those times in the 2nd edition:
1500 - R 400 86.5, T mile 6:52, E 7:57- 8:27 (E seems slow!)
5k - R 400 88, T mile 6:52, E 7:47- 8:16
Interesting! The 1500 reps are a little faster, which makes sense, the tempo is the same (not the result I came up w for my situation, but not sure how I got there), and the 1500 E pace is quite a bit slower than the 5k E pace.
So I wonder if there are other number pathways you could take to get different pace recommendation results.
now i remember why my mile tempo was faster in the 1500 than the 5k - my vdot based on recent races was substantially higher for shorter distances.