Be careful! IF you feel on the verge of injury, then you probably are so scaling back a bit is smart. Being preventive is a better approach than doing nothing while injured!
@Mike W. - running along the Hudson has got to be awesome! Can you see the Palisades from where you run?
@Steve - if that was like negative 34 with a 10-20mph wind, then you are a true Mainer. It took me a year to not flinch when I saw that on the weather channel as I walked out the door to go to UMaine to teach!
@Joe -- I have to say that running in Manhattan is one of my Top 5 favorite things about triathlon. the run i do along the Hudson starts at 12th Street in the Village and when I get to the River, I either turn south (to the southern tip of Manhattan to see NY Harbor, Lady Liberty, etc.) or north towards midtown, the Palisades, the Intrepid... It's a great vibe in the mornings with so many folks out cycling and running.
even better is the Central Park loop. so much variation in the run from flats to big ascents/descents around Harlem Hill. there's also no end to the runners to track down if you're feeling competitive. i haven't yet figured out a convenient way to get my bike into the city (I live ~30 min west of NYC in Jersey) otherwise i'd join the army of cyclist flying around the Park before they let cars in at 7am
i see from your profile that you're a native Long Islander. if you make it back this way, let me know and we can get a run in together.
@ Joe and everyone else.... didn't mean to use a negative 34, I put a hyphen then the temp.... sorry about that..... No, I dont think I'd be doing intervals in weather like that. Go skiing - sure, easy run, maybe - but not mile repeats....
Brick run today after this morning's bike. Tried to push the pace, but it wasn't happening. Serious side stich and some pain in the shoulder(?) told me to take it easy. Ended up btwn Z1 and Z2 for the run. Looking fwd to tmw's focused run session and the first 1.5 mile intervals!
by the way, does anyone know how to set up the alerts on the custom garmin wko's to target the lap pace/power vs. instantaneous pace/power? had major buzzing and beeping going on during this morning's bike workout, so may end up throwing in the towel on the custom workouts and just go manual via the lap button, which has worked out fine so far. if i could set the alerts based on lap pace/power, i think i could keep the little bugger quiet.
I did the run close to a brick and overdid it esp with the cold flu thing hugging me. I got in 45 min and was a little off on the Z3 pace but close. I hope tomorrow feels a bit better.
Change in plans after the bike because The Boy wanted to run with me.
That takes the pace down to E/L and the distance down to a few miles, but spending time with The Boy is too much fun, and I love that he wants to run with me.
Then we sold trees for Boy Scouts for the next four hours.
Looking forward to the Sunday run. Deciding whether to run the 2x1.5 at the track or on the road...
No run for me today. After the bike I had a long drive into the heart of Long Island and back and the DOMS was just killing me the whole way. I guess it is from Thursday's beat down combined with not giving in on the bike FTP intervals this morning. Feeling quite wrecked.
I had my breakfast, but apparently didn't want long enough afterwards, because during virtually the entire run, my stomach was constantly reminding me it had food in it. Never got upset, but clearly wasn't happy with running. The MP section was ok, pace wise, but my HR showed that my body was not amused at having to run and digest simultaneously. I knew the HMP portion just wasn't going to happen, but I did what I could - which was kick it up half a notch and do about half the scheduled time. At that point I was 1.5 miles from home and took the remainder as easy cool down to begin recovery.
These progression runs are killer for me - something always seems to be mucking them up. Other workouts - no problem, but these ones kick my ass every time it seems.
Feel like Paul Bunyan with the amount of schedule hacking I have done recently. Sickness, work, computer failures, holiday business... Haven't been on the forums, but I am glad to report that I have been hitting all the workouts, just not in the order prescribed. Had to do a 5 day in a row stretch. Did 11 miles todayin 89 min. (Sunday's w/o) with 2 x 2mile at 7:10, 7:05, 7:22, 6:50. A little erratic on the pacing, but the route was pretty hilly. I'll hit the bike workout tomorrow.
Done! I must admit, mojo was tanking as the light drizzle that came down as I left my house turned into massive downpour during my 10min drive to my long run loop. I literally sat in my car in the parking for 5 mins just listening to the rain drops pound my roof... But, no trash talk without work, so off I went. Temps were mild in the id 50s, and the rain subsided pretty quickly. Did 6 miles warmup at a slow pace, then hit the two intervals surprisingly good, maybe a weeee bit too hard - the second one better than the first. Am definitely eager to test agagain the week after next. But for now, I'm sitting here w/ my legs up enjoying the rest of the day
Wow...pinch me!...feel way better than I deserve to at this point....10miles done @ 7:09 avg. with 4+ in the 6:50-6:55 range......my stride and mind are coming along quite nicely.
Does anyone know how/why you can be running along and your garmin pace never shows above 7min/mi but at the end of the mile it might be an over 7min mile?....
Even when I go and look at the paceline in WKO download...I can run the pointer along the data line...and it will be 6:35,6:45,6:37,6:50 etc. etc. all along...but then the mile split is 7:00? how can that be?...
Frankly thought I ran this entire run at mostly 7 or better (outside of the first mile warmup and final mile cooldwon)...anyway...still exceedingly pleased.
Been fighting a bug this week that caused me to miss Thursday's bike and yesterday's run. Today I felt back at 100% and had an awesome run outdoors. Total of 11 miles, 2 x 1.5 miles with average pace spot on but normalized graded pace and corresponding IF gave me 1.05 due to the hills. Had a great rhythm after the intervals, nice and steady, could have run longer.
Got the runs in. Due to poor scheduling decisions I ended up doing 55 minutes on the treadmill last night at 5pm. Kept it at 1% and did a progression run. Couldn't hit the same paces I do outside but according to hr and RPE, seemed to be pretty close to the correct effort. Then this morning had to get the long run in at 9 am. Not sure if that was a good idea setting out, and i had promised myself to cut it short if necessary, but the legs came around during the warmup and actually felt pretty good. Managed to do the 2x800 and 2x1600 and then ran another 25' at z2-z3 for 75' and 14.5k total.
Since yesterday proved to be such a struggle and I woke up feeling the full effects of the cold/flu thing, I basically just warmed up, did the intervals and called it a day. It also was raining the whole time so I felt like it was a good idea to practice less is more. Let's hope this thing turns around next week!
Done! I must admit, mojo was tanking as the light drizzle that came down as I left my house turned into massive downpour during my 10min drive to my long run loop. I literally sat in my car in the parking for 5 mins just listening to the rain drops pound my roof... But, no trash talk without work, so off I went. Temps were mild in the mid 50s, and the rain subsided pretty quickly. Did 6 miles warmup at a slow pace, then hit the two intervals surprisingly good, maybe a weeee bit too hard - the second one better than the first. Am definitely eager to test again the week after next. But for now, I'm sitting here w/ my legs up enjoying the rest of the day
Now this is cool! Yup - trash talking totally earned.
My workout was way less epic. It was 68 degrees and at 98% humidity just balmy/muggy. 1.6 mi warm-up and still felt stiff from yesterday's brick wko. Today was 2 X 2mi @ Z4; 7:44/Mi TP. The first I came in at 7:52'/mi and AVHR was bottom of Z3 and second was right on 7:44'/mi and AVHR at top of Z4. Cooled down with another 1.6mi and total was 7.5mi.
Tough week - most miles I've put in this entire OS. I noticed this next week we bring it down a bit, can only mean that test week is rolling in just like Kate mentioned!
I got a bit luckier than Boom Boom. For, me, the NOVA WX was a slight drizzle and 50 degrees (in other words, what I call perfect). Total of 11 miles in 1:26 (yes, I did run three loops around a very small parking lot just to get the miles to even out. 2x2 all relatively close (1"-8" hot per mile). Tried to slowly build the pace on the way back in.
Solid solid work everyone. Great job getting it all done this week!
Incredible weather in upstate NY for early December - high 40's and mostly sunny, slight breeze. 2 x 1.5 miles was a bit of a challenge, but hit target paces without killing myself too bad. Did an extra 45 minutes, slowly getting to between MP and HMP - felt very good right to the end. 10 miles (90 minutes) total. Time for a scotch!
Okay, I admit it. I am jealous. I see these running days on the schedule and just thinking about running makes my foot ache. I'm just going to have to accept this situation and live with it unless it gets bad enough to warrant surgery. So today's running workout became a 60 minute session on a Cybex elliptical machine at the gym. I did some intervals but it just isn't the same. I can feel my VDOT score going down as I type this. We'll see if I can even do the test coming up. At least I'm getting the substitute work in but I know the body response is not the same as with truly running the workout.
Peter, stay the course brother. You have to put your body first. Plenty of time to get back on the horse. Stay with the adjustment until you are healed. Tons of life left to lay the smack down!
@Peter - I agree with Roy. Throw in some water jogging with intervals and you can keep a lot of fitness. As far as weight bearing exercises - walking is a great way to ease back in. This is the time to heal those nagging injuries!
Comments
Be careful! IF you feel on the verge of injury, then you probably are so scaling back a bit is smart. Being preventive is a better approach than doing nothing while injured!
Yesterday's run felt pretty good! Took it a little easier rolling in after the main set was done.
@Steve - if that was like negative 34 with a 10-20mph wind, then you are a true Mainer. It took me a year to not flinch when I saw that on the weather channel as I walked out the door to go to UMaine to teach!
@Joe -- I have to say that running in Manhattan is one of my Top 5 favorite things about triathlon. the run i do along the Hudson starts at 12th Street in the Village and when I get to the River, I either turn south (to the southern tip of Manhattan to see NY Harbor, Lady Liberty, etc.) or north towards midtown, the Palisades, the Intrepid... It's a great vibe in the mornings with so many folks out cycling and running.
even better is the Central Park loop. so much variation in the run from flats to big ascents/descents around Harlem Hill. there's also no end to the runners to track down if you're feeling competitive. i haven't yet figured out a convenient way to get my bike into the city (I live ~30 min west of NYC in Jersey) otherwise i'd join the army of cyclist flying around the Park before they let cars in at 7am
i see from your profile that you're a native Long Islander. if you make it back this way, let me know and we can get a run in together.
Nice work everyone! Lets kick some JOS butt!!!!
ran first today, on the dreadmill. Adjusted my paces per guidance here (http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/10408/Default.aspx) and they felt spot on. 30'@8:06, 30@7:47 Off to various family things, will be hitting the bike later....go 'get em peeps!
Brick run today after this morning's bike. Tried to push the pace, but it wasn't happening. Serious side stich and some pain in the shoulder(?) told me to take it easy. Ended up btwn Z1 and Z2 for the run. Looking fwd to tmw's focused run session and the first 1.5 mile intervals!
by the way, does anyone know how to set up the alerts on the custom garmin wko's to target the lap pace/power vs. instantaneous pace/power? had major buzzing and beeping going on during this morning's bike workout, so may end up throwing in the towel on the custom workouts and just go manual via the lap button, which has worked out fine so far. if i could set the alerts based on lap pace/power, i think i could keep the little bugger quiet.
happy saturday night all!
Started easy and built into MP. Last mile @ TP.
Bring on the 2x2 tomorrow!
Long run today cause I think its gonna rain tomorrow: 91 minutes, 11 miles, 2 x 2 mi @ 7:10 pace.
Change in plans after the bike because The Boy wanted to run with me.
That takes the pace down to E/L and the distance down to a few miles, but spending time with The Boy is too much fun, and I love that he wants to run with me.
Then we sold trees for Boy Scouts for the next four hours.
Looking forward to the Sunday run. Deciding whether to run the 2x1.5 at the track or on the road...
Best!
These progression runs are killer for me - something always seems to be mucking them up. Other workouts - no problem, but these ones kick my ass every time it seems.
Keep up the great work everyone.
In!
2 and 1/2 to the track
2 x 1 1/2 at a 7:20 to 7:30 pace
2 and 1/2 back
On to week 7!
Great day all
Done! I must admit, mojo was tanking as the light drizzle that came down as I left my house turned into massive downpour during my 10min drive to my long run loop. I literally sat in my car in the parking for 5 mins just listening to the rain drops pound my roof... But, no trash talk without work, so off I went. Temps were mild in the id 50s, and the rain subsided pretty quickly. Did 6 miles warmup at a slow pace, then hit the two intervals surprisingly good, maybe a weeee bit too hard - the second one better than the first. Am definitely eager to test agagain the week after next. But for now, I'm sitting here w/ my legs up enjoying the rest of the day
Wow...pinch me!...feel way better than I deserve to at this point....10miles done @ 7:09 avg. with 4+ in the 6:50-6:55 range......my stride and mind are coming along quite nicely.
Does anyone know how/why you can be running along and your garmin pace never shows above 7min/mi but at the end of the mile it might be an over 7min mile?....
Even when I go and look at the paceline in WKO download...I can run the pointer along the data line...and it will be 6:35,6:45,6:37,6:50 etc. etc. all along...but then the mile split is 7:00? how can that be?...
Frankly thought I ran this entire run at mostly 7 or better (outside of the first mile warmup and final mile cooldwon)...anyway...still exceedingly pleased.
Got the runs in. Due to poor scheduling decisions I ended up doing 55 minutes on the treadmill last night at 5pm. Kept it at 1% and did a progression run. Couldn't hit the same paces I do outside but according to hr and RPE, seemed to be pretty close to the correct effort. Then this morning had to get the long run in at 9 am. Not sure if that was a good idea setting out, and i had promised myself to cut it short if necessary, but the legs came around during the warmup and actually felt pretty good. Managed to do the 2x800 and 2x1600 and then ran another 25' at z2-z3 for 75' and 14.5k total.
Now this is cool! Yup - trash talking totally earned.
My workout was way less epic. It was 68 degrees and at 98% humidity just balmy/muggy. 1.6 mi warm-up and still felt stiff from yesterday's brick wko. Today was 2 X 2mi @ Z4; 7:44/Mi TP. The first I came in at 7:52'/mi and AVHR was bottom of Z3 and second was right on 7:44'/mi and AVHR at top of Z4. Cooled down with another 1.6mi and total was 7.5mi.
Tough week - most miles I've put in this entire OS. I noticed this next week we bring it down a bit, can only mean that test week is rolling in just like Kate mentioned!
Solid solid work everyone. Great job getting it all done this week!
Sunday run done, bring on Week 7!