back to it after a week of back-spasm induced layoff....feeling much better and knocked out todays ez run early. I have to say, you don't realize how much you miss the training part of your lifestyle until you can't do it :-)
Fun run this morning, felt really easy though. Hopped on the treadmill immediately after the bike, 2% incline as I usually do, easily settled into my z1 rhythm, strides at the end felt like fun. Good progress, very pleased how my running has been evolving so far.
It's December and 64 F outside? Geez. Getting out there in shorts and one shirt wasn't even a shock, even all pre-drenched in sweat from the bike. Got the run in and now it is time to recover. These OS Tuesdays aren't easy.
Run done and dusted. Legs felt a bit sluggish today, probably either due to 2x20's or Sunday's long run. Either way, got in 4.4 miles in about 35 minutes. Tomorrow should be fun.
36 minute run with 5 uphill strides. I'm doing this as a progressive brick, increaisng speed thruout. NGP for last two miles was 7:10, a bit faster than my HM pace. Global Warming has today @ 52*, with a lull in the drizzle long enough to get out on the road. I'm hoping to avoid the treadmill for tomorrow AM.
I got the run in after work. Odd to be running in shorts in December, but I will take it. Did the strides, ran only a little bit too fast this time. Tomorrow should be good!
I got the run in this morning, rough with the head cold, but I got it done. Hit the paces and tacked on 3x4'(1') in Z3 after it. Looking forward to a bit of down time today.
Got the run in this morning before work. Way overdressed. PLUS 10c at 530 am in December WTF? Legs were definitely still tired from yesterday, but I knew I would be ok by the 3rd of the 30s striders in the warmup when I hit 49 left foot steps in 30s and was feeling smooth and fast. Really paid attention to not overcooking the intervals (setting pace limits on my watch was a real help), and finished of with a short run home and a couple of 20s strides before calling it a day. 59 minutes, 11k.
Phew, that was tough, but got it done. If Tuesday (and Monday and Friday and Thursday and Saturday and Sunay) is my favorite day, then Wednesday is definitely my least favorite. But I keep telling myself that it's all about the run and that this is good for me... Off to work.
Bailing on todays run...left knee (which has had major repairs) feels inflamed, right achilles is tender, I will swim with my Masters group tonight instead (don't tell!!!!).
Bumped my OS plan from beg to intermediate last week and wow! Loved today's tough workout! mile and half-mile repeats are kinda fun (and by "fun" I mean mentally brutal!) and I'm learning to ignore the HIGH HEART RATE warning on the treadmill - pfft, stupid thing doesn't know what it's talking about! This weekend's run includes 1.5 mile repeats, I believe. These miles are so much harder than kilometers but I'm sure I'll be a better run for it come race season
Total run today 7.5 miles. Which included the 3x1 mile repeats. This run kicked my ass it was a bitch but got it done! The Z3 pace after the repeats was killer.
Since I am travelling (at Fort Campbell, Ky)my training this week is a little off. I did the 40' run yesterday more as a orientation to my new surroundings plus the strides in the plan.
Today I found a sweet .8mile loop in a nice housing area and decided to swap the 3 x 1mi for 4 x .8 mi @Z4. My TP was 7:18/mi and my paces for the laps were 7:31, 7:27, 7:14, and 7:04. Ended up with about 7 miles total.
Not doing the bike yesterday really made a difference today! But I do miss the "leg twitches" I normally get Tuesday nights. Running on fresh legs felt great! Back home tomorrow to the pain cave - it felt good to escape for a bit!
Workouts remain hard, but manageable. I've missed only one so far in the OS - last Sunday's run.
Today, 8 miles, 68 minutes, target 7:00-7:12, 3 x 1 mi @ 7:10, 7:05, 7:01. Today was 42*, SUNNY. Next week, Il be doing these on the sand @ Solana Beach, North County, San Diego.Hope it doesn't rain!
Work schedule is a bear today, so only able to get the minimums in on a treadmill. Total of 4 miles with 3x1 right on pace (the only good thing about a treadmill). The worst was I was on the treadmill right next to the window looking outside at an absolutely beautiful NOVA day. But, got it done.
man I hate when my morning schedule gets screwed up....but I lucked out today...mid 50's, sunny, and a cancelled 1:30 meeting meant i was able to get this workout in "over lunch"....it was blustery but I had a good run...1.5mil warmup with Strides...3x1mi. (6:14, 6:29, 6:28...overcooked them all...my target was 6:50...but I just felt good today and ran)...400 walk/jogs of 3-4min. in between...then 1.5 mile cooldown @ 7:24 )...I will take that.
Posted By William Crawford on 05 Dec 2012 06:53 PM
Did the run this morning. I felt really good today and hit all the paces without any issues. Time for wine and relaxation.
William - looks like your wife isn't generating the Holiday Honey-Do list like mine! I thought I'd be joining you in spirit and kicking back by now and drinking some spiked eggnog! Writing Christmas Letter is up next!
Did the 3x1 @ TP, with 1.6 miles warmup (with 3-4 strides). Finished the main set @ 44 minutes, and realized I had 15 more minutes to fill. I tried a subtle mechanic change today, to let the legs recoil more naturally after pushoff, which resulted in a longer stride (yay!) but also increased possibility of overstriding (boo!). Seemed to use the glutes a bit more as well - but it is possible that they fatigued more quickly than normal due to the extra effort. Anyway, all that is to say that I didn't really get any HMP stuff in, but I did get about 10' of MP in for a total of 55' before calling it a day.
got my run in along the Hudson River this morning. Shorts + a long-sleeve top in December...gotta love it! Wind played a factor and the 1 mile interval upwind was tough.
also, uploaded the wko to my garmin 910xt from g-connect for the first time. loved the convenience of not having to hit "lap" constantly, but i could do w/o all of the "speed up" and "slow down" alerts, so will have to broaden the ranges or turn that feature off.
lastly, reading all of your posts is truly a highlight of my day. keeps the mojo flowing strong!! thanks teammates
loved the convenience of not having to hit "lap" constantly, but i could do w/o all of the "speed up" and "slow down" alerts, so will have to broaden the ranges or turn that feature off.
FYI - I use a target range of +/- 4 or 5 seconds on my workouts. It chirps a bit, especially at the beginning of an interval - but I find that +/- allows for most of the variance in terrain in the areas that I run. It also allows for easing up just a tad if I feel it necessary.
Run tonight was in brisk conditions - 34* with 10 - 20 mph NW wind. Was pretty psyched to go and was not dissapointed in the end. Ran an extra interval and all were slightly overcooked but didnt feel like it. So far this OS all my mile intervals have been by feel, looking at splits for each 400 but not between. All 400's are very uniform in pace like I'm on auto-pilot. Expecting a 2 point bump on test week which will bring me very close to my peak of 47 spring of 2011.
WU is 1.5 mile run to the HS track. Plan called for 3x1(4') @ 7:36
Ran 4x1600 (400) @
7:24 (2:12) 90 rpm
7:17 (2:36) 90 rpm
7:19 (2:14) 90 rpm
7:13 (2:10) 85 rpm - instead of targeting 90 rpm focused on a slower, longer, more comfortable pace. Surprised it came in faster.
The 3x1 mile intervals I did today went pretty well. My legs are feeling fresh and the intervals were relatively easy. I think this bode well for the half-marathon I'm running this weekend, which I think will be another PR attempt!! I only wish I didn't have all this fatigue built up over the weeks so I could really crush it, but I think it will be a fast run regardless.
Comments
back to it after a week of back-spasm induced layoff....feeling much better and knocked out todays ez run early. I have to say, you don't realize how much you miss the training part of your lifestyle until you can't do it :-)
go get em Week 6'ers...
Keep after it everyone!
Run done at lunch. Legs felt blah on the easy part of the run but turnover has become quicker on the strides. Hoping for a better run tomorrow!
36 minute run with 5 uphill strides. I'm doing this as a progressive brick, increaisng speed thruout. NGP for last two miles was 7:10, a bit faster than my HM pace. Global Warming has today @ 52*, with a lull in the drizzle long enough to get out on the road. I'm hoping to avoid the treadmill for tomorrow AM.
Lookin forward to the 3xmile tommorrow...but thought I would post up some running form shots........
Total run 33' @ 8:14
I agree with Joseph - mile repeats are going to be good.
Got the run in this morning before work. Way overdressed. PLUS 10c at 530 am in December WTF? Legs were definitely still tired from yesterday, but I knew I would be ok by the 3rd of the 30s striders in the warmup when I hit 49 left foot steps in 30s and was feeling smooth and fast. Really paid attention to not overcooking the intervals (setting pace limits on my watch was a real help), and finished of with a short run home and a couple of 20s strides before calling it a day. 59 minutes, 11k.
Phew, that was tough, but got it done. If Tuesday (and Monday and Friday and Thursday and Saturday and Sunay) is my favorite day, then Wednesday is definitely my least favorite. But I keep telling myself that it's all about the run and that this is good for me... Off to work.
Bailing on todays run...left knee (which has had major repairs) feels inflamed, right achilles is tender, I will swim with my Masters group tonight instead (don't tell!!!!).
@Jim D - ok ok i finally uploaded a picture
Great job everyone!!
Today I found a sweet .8mile loop in a nice housing area and decided to swap the 3 x 1mi for 4 x .8 mi @Z4. My TP was 7:18/mi and my paces for the laps were 7:31, 7:27, 7:14, and 7:04. Ended up with about 7 miles total.
Not doing the bike yesterday really made a difference today! But I do miss the "leg twitches" I normally get Tuesday nights. Running on fresh legs felt great! Back home tomorrow to the pain cave - it felt good to escape for a bit!
Workouts remain hard, but manageable. I've missed only one so far in the OS - last Sunday's run.
Today, 8 miles, 68 minutes, target 7:00-7:12, 3 x 1 mi @ 7:10, 7:05, 7:01. Today was 42*, SUNNY. Next week, Il be doing these on the sand @ Solana Beach, North County, San Diego.Hope it doesn't rain!
Solid work everyone!
man I hate when my morning schedule gets screwed up....but I lucked out today...mid 50's, sunny, and a cancelled 1:30 meeting meant i was able to get this workout in "over lunch"....it was blustery but I had a good run...1.5mil warmup with Strides...3x1mi. (6:14, 6:29, 6:28...overcooked them all...my target was 6:50...but I just felt good today and ran)...400 walk/jogs of 3-4min. in between...then 1.5 mile cooldown @ 7:24 )...I will take that.
Got in a run today only2 of the 3 X 1 mile. Today's workout felt better than yesterday's bike but not great. 35' total and just under 3 miles.
Gordon
William - looks like your wife isn't generating the Holiday Honey-Do list like mine! I thought I'd be joining you in spirit and kicking back by now and drinking some spiked eggnog! Writing Christmas Letter is up next!
Wine and Relaxation after a morning workout...What time did you start drinking?
In!
@Joseph - it was a long day.
got my run in along the Hudson River this morning. Shorts + a long-sleeve top in December...gotta love it! Wind played a factor and the 1 mile interval upwind was tough.
also, uploaded the wko to my garmin 910xt from g-connect for the first time. loved the convenience of not having to hit "lap" constantly, but i could do w/o all of the "speed up" and "slow down" alerts, so will have to broaden the ranges or turn that feature off.
lastly, reading all of your posts is truly a highlight of my day. keeps the mojo flowing strong!! thanks teammates
FYI - I use a target range of +/- 4 or 5 seconds on my workouts. It chirps a bit, especially at the beginning of an interval - but I find that +/- allows for most of the variance in terrain in the areas that I run. It also allows for easing up just a tad if I feel it necessary.
Run tonight was in brisk conditions - 34* with 10 - 20 mph NW wind. Was pretty psyched to go and was not dissapointed in the end. Ran an extra interval and all were slightly overcooked but didnt feel like it. So far this OS all my mile intervals have been by feel, looking at splits for each 400 but not between. All 400's are very uniform in pace like I'm on auto-pilot. Expecting a 2 point bump on test week which will bring me very close to my peak of 47 spring of 2011.
WU is 1.5 mile run to the HS track. Plan called for 3x1(4') @ 7:36
Ran 4x1600 (400) @
7:24 (2:12) 90 rpm
7:17 (2:36) 90 rpm
7:19 (2:14) 90 rpm
7:13 (2:10) 85 rpm - instead of targeting 90 rpm focused on a slower, longer, more comfortable pace. Surprised it came in faster.
Plus 1.5 miles back home @ HMP
Total run 8.6 miles in 70' @ 8:12
Bring on the VO2 sessions tomorrow!