Sunday run in the books earlier today. Intervals at TP a little hot but really tried to keep them in control. Finished up with 25 minutes at zone 1/2 for 75' 15k total. Another week done! Great job everyone!
Great weather for a long run today but made the mistake of drinking a Starbucks gingerbread latte 2 hours before the run to keep myself awake while I drove the family back from a soccer tournament. Finished the 90' run with MSs. Only problem was the to trips to the wood line for potty breaks. Note to self - don't drink latte before the run, especially on race day.
I ran a 5K today instead of the long run. He has been talking so much smack since he beat me by 7 secs on Thanksgiiving. mile 1 643 mile 2 709 mile 3 702 .1 658 total time 21:41 EN peeps have a great weekend.
Posted By Gordon Cherwoniak on 29 Nov 2012 08:44 PM
Nice job getting the run workouts in.
@Joe - I had a thought about the run set up 4X1 is earlier in the week possibly due to the Saturday longer and mandatory 85% work, thus separating the harder run workout from the hardest FTP bike workout.
Gordon
@Gordon - thanks for the post. At this point, since following the plans for the past two years and getting faster, I'm just doing whatever the plans says and hoping to understand later!
Big difference today from Wednesday! TP - 7:18/mi
3X 1 mile -@ 7:22, 7:09, and 7:01. My Target AVHR for Z4 is 166-172 and I didn't get into it until the last one! Total run was 7 miles and felt good.
Very nice run this morning - hit all the paces and went for an hour. This aftenoon, I ran a 5k with my 6 year old. Running with her does not make me faster, but it makes me happy.
Started yesterday's run and felt pretty good, for the first 2.5 miles, but the second half felt harder than it should have. . .maybe it was the headwind or the smoke from the forest fire up in RMNP.
Today felt much better, although it was warmer out than I expected and I was pretty overdressed for my liking. Overachieved on each of my 1mile intervals, but kept them all below my threshhold pace so I felt OK that I pushed it and didn't fade beyond my targets, although each interval was a little slower (terrain was more rolling for the last two as well).
IT bands are feeling a little tight so it's time to hit the TP Hip and Back kit. See y'all in week 6.
@Peter - "Cranks would not go around if pressure was put on the left crank but would rotate with the right pedal - so the final lap was all right leg pedaling."
Wow.. riding half an IM on one leg. I know you're upset about it and it's not really something to laugh about at the time, but I'm sitting here laughing at it (I think it's mostly because you still beat me with a busted foot, a broken bearing, and you had nutritional/hydration issues)
Also - my wife wonders how you did the marathon with a busted foot.. her response was 'did he go in circles?!'
Anyhow - well done, sir!
Thank you but, uh, it isn't that impressive. Talk to my cousin, Keith Wick, who was there and saw how pathetic I was. Anyway, my foot had been broken the year before and I was babying it all last year. That said, I'd already run a half-marathon, a marathon and the Quassy HIM last year before IMLP. It's like I had to wait until my foot didn't feel like it was caught in a bear trap to do another race. In between races I spent a lot of time in the pool and on the PC bike. Anyway, that marathon felt like the worst 5 hours and 20+ minutes of my life. With the electrolyte problems I had I'm not sure I would have been able to do enough running to make the foot hurt. Even so, I did a lot of crying but was not going to quit, even though I really should have from a medical viewpoint. As you may have read in earlier posts, I'm an idiot.
Before the bike problems started I was doing well and was deluding myself into a finishing time somewhere in the low 12's. I was also riding much harder than I should have been but hadn't been training with EN principles. I just didn't know how much I was overdoing it in the heat yet. My bike stats show the big decline I experienced in the second lap, especially that climbing back up to T2.
Anyway, I was a lot more impressed with Keith. I saw him come back from the dead not once but twice that day.
late posting, as i finished my run yesterday evening. i'm quite proud of this run, but not for the typical reasons...let me explain.
as background, it was a very busy week, including work travel, meetings/presentations and trying to get a deal closed that's been dragging on. on the fun/personal side, we had work holiday party on Thursday night. son's birthday sleepover on Friday and another holiday party on Saturday night. needless to say, i haven't been sleeping 8 hours a night...
legs were heavy the whole day, as if i had done an intense bike session earlier in the day
so, here's what i was proud of for yesterday's run:
1. told wifey early in the morning that i needed to get a run in and let her schedule it. note to self: try to do this more often
2. drove (instead of ran) to/from the track due to the time of day and to avoid running in the dark
3. ~1 mile w/u at EP with some 5k pace strides (walked for ~60" between strides)
4. walked the rest intervals except for ~30 sec jog prior to each interval
5. stopped at 45 min and didn't stretch the run beyond just the WORK
i wasn't so proud of slightly over-cooking each of the intervals, but overall it was a responsible run and allowed me to get the work in at minimal risk
got some extra sleep this morning and looking forward to crushing today's recovery day
This morning I realized that my weekend of hiking and camping with The Boy's scout troop probably shouldn't count as a "rest day"; even though I didn't train on Sunday, I am taking today as the indicated rest day and thereby returning to the regularly scheduled program. One day missed, for good cause. The January trip is to the White Mtns - ice-climbing - I'll probably miss a few days of OS for that as well.
Comments
Sunday run in the books earlier today. Intervals at TP a little hot but really tried to keep them in control. Finished up with 25 minutes at zone 1/2 for 75' 15k total. Another week done! Great job everyone!
Great weather for a long run today but made the mistake of drinking a Starbucks gingerbread latte 2 hours before the run to keep myself awake while I drove the family back from a soccer tournament. Finished the 90' run with MSs. Only problem was the to trips to the wood line for potty breaks.
Note to self - don't drink latte before the run, especially on race day.
mile 1 643
mile 2 709
mile 3 702
.1 658
total time 21:41
EN peeps have a great weekend.
@Gordon - thanks for the post. At this point, since following the plans for the past two years and getting faster, I'm just doing whatever the plans says and hoping to understand later!
Big difference today from Wednesday! TP - 7:18/mi
3X 1 mile -@ 7:22, 7:09, and 7:01. My Target AVHR for Z4 is 166-172 and I didn't get into it until the last one! Total run was 7 miles and felt good.
Started yesterday's run and felt pretty good, for the first 2.5 miles, but the second half felt harder than it should have. . .maybe it was the headwind or the smoke from the forest fire up in RMNP.
Today felt much better, although it was warmer out than I expected and I was pretty overdressed for my liking. Overachieved on each of my 1mile intervals, but kept them all below my threshhold pace so I felt OK that I pushed it and didn't fade beyond my targets, although each interval was a little slower (terrain was more rolling for the last two as well).
IT bands are feeling a little tight so it's time to hit the TP Hip and Back kit. See y'all in week 6.
http://connect.garmin.com/activity/248867836
Thank you but, uh, it isn't that impressive. Talk to my cousin, Keith Wick, who was there and saw how pathetic I was. Anyway, my foot had been broken the year before and I was babying it all last year. That said, I'd already run a half-marathon, a marathon and the Quassy HIM last year before IMLP. It's like I had to wait until my foot didn't feel like it was caught in a bear trap to do another race. In between races I spent a lot of time in the pool and on the PC bike. Anyway, that marathon felt like the worst 5 hours and 20+ minutes of my life. With the electrolyte problems I had I'm not sure I would have been able to do enough running to make the foot hurt. Even so, I did a lot of crying but was not going to quit, even though I really should have from a medical viewpoint. As you may have read in earlier posts, I'm an idiot.
Before the bike problems started I was doing well and was deluding myself into a finishing time somewhere in the low 12's. I was also riding much harder than I should have been but hadn't been training with EN principles. I just didn't know how much I was overdoing it in the heat yet. My bike stats show the big decline I experienced in the second lap, especially that climbing back up to T2.
Anyway, I was a lot more impressed with Keith. I saw him come back from the dead not once but twice that day.
late posting, as i finished my run yesterday evening. i'm quite proud of this run, but not for the typical reasons...let me explain.
as background, it was a very busy week, including work travel, meetings/presentations and trying to get a deal closed that's been dragging on. on the fun/personal side, we had work holiday party on Thursday night. son's birthday sleepover on Friday and another holiday party on Saturday night. needless to say, i haven't been sleeping 8 hours a night...
legs were heavy the whole day, as if i had done an intense bike session earlier in the day
so, here's what i was proud of for yesterday's run:
1. told wifey early in the morning that i needed to get a run in and let her schedule it. note to self: try to do this more often
2. drove (instead of ran) to/from the track due to the time of day and to avoid running in the dark
3. ~1 mile w/u at EP with some 5k pace strides (walked for ~60" between strides)
4. walked the rest intervals except for ~30 sec jog prior to each interval
5. stopped at 45 min and didn't stretch the run beyond just the WORK
i wasn't so proud of slightly over-cooking each of the intervals, but overall it was a responsible run and allowed me to get the work in at minimal risk
got some extra sleep this morning and looking forward to crushing today's recovery day
on to week 6!
This morning I realized that my weekend of hiking and camping with The Boy's scout troop probably shouldn't count as a "rest day"; even though I didn't train on Sunday, I am taking today as the indicated rest day and thereby returning to the regularly scheduled program. One day missed, for good cause. The January trip is to the White Mtns - ice-climbing - I'll probably miss a few days of OS for that as well.
@Mike - great post
On to week 6!