Yesterday's run felt easy but my legs were sure feeling it this morning, not as in legs feeling tired but like a light strain in my calf probably from hamstring tightness. I was planning not to do the VO2 intervals for running (replacing with zone 3 or 4 runs instead) but wanted to give it a shot first. Most likely as of next week that's what i will do.
Due to time issues today, I bricked the run. 15 minutes, I did the reverse build as I call it (or my typical run, too fast to start, slower later). Hit the paces, though it was a bit rough right off the bike, plus it just snowed here so it was windy and slick. Not the best running conditions. Have a good one all!
Ugggg. Did the sunday run today, well attempted it. Struggled with the first interval...attempted the second and couldn't hit my numbers so gave up at .75 mile and decided to just run. Guess I am tired. I think I'll go back to the beginner plan was doing ok with that plan or maybe it was the extra 2 miles on Thursday.
Prescribed non-brick of 25' @ HMP followed by 25' @ MP, but for some reason I can't recall, I shortened it to 20' each. Still ended up at an hour between warmup and cooldown. Worked out for the better, I suppose, because when I got back, I realized I'd not be in the mood later in the day for a bike workout, so I ended up bricking it. Felt good and strong on this run, and saw a lot of other people who were presumably getting their runs in for the day before it started to snow.
run is done! 30 minute progression run, worked down to HMP over the first 15 minutes then held hmp for the last 15. Tougher than previous weeks but doable. Tomorrow's run will be on the treadmill as we are expecting snowmageddon in my neck of the woods....
BOOM! Run done. Gorgeous day down here: temps in the high 30s, blue skies, and ..... swirling, gusting winds. Hmmm, I didn't notice those when I looked out the window this AM. Certainly made for an interesting warmup (I run on a loop)... Anywho, knocked out the main set, slightly overcooking the intervals, but I think that was due to tailwind (as proven by the undercooking of the 'off' miles inbetween which I ran back into the headwind). Quite happy with today's run due to the conditions. Definitely am feeling the higher workload at harder zones/paces so am much looking forward to BOOMING the rest day tomorrow
BOOM!!! I knew I was gonna feel tired, lazy and a bit unmotivated today, but got it done anyway. Legs were really tired and the warmup felt tough. In fact running at my z1 pace was already quite uncomfortable. Luckily after my warmup American Pie 2 started and that helped me get my mind of things. Did all three intervals on target, but during the recovery miles I had to drop the pace by about 30"/mile. My normal z1 just felt too had today, but those 30"/mile made all the difference. I got better as the run progressed though, even considered maxing out to the 90 mins but opted against it just because I thought just doing the already long main set would be sufficient.
Sunday run done. Broke the assigned 2x1.5 into 3x1. Weather and terrain got the better of me, but got the shortened intervals in on pace. Ended up with 8.3 in 1:05. Maximized my rest intervals. Fun times all around.
I'll add my BOOM!. Run is in the books. Wasnt sure how it was going to go as the legs were pretty fatigued. Got er done on the treadmill as the snow is really flying outside. good long warmup for 25 minutes, did the intervals then stretched it out with some zone 1 to 80 minutes. Movie du jour: Breaking Away (oldie but goodie). Now I' m heading out to pummel the kids with snowballs. Rest day tomorrow- may head to the ski hill we've had 50cm of snow over the last week (skiing/snowboarding counts as rest right?). Have a great day everyone!
Run went fine. Felt tired before I started. Stayed in Zn1 for the entire time other than intervals. Didn't feel mentally up to pushing it to MP. Overall good run and fatigue mostly went away till the end. Watching movies really makes it a lot easier than watching sporting events to help pass the time.
Did my 1.5 @ TP 'round and 'round a local neighborhood block. The loop is just about exactly 1 mile, and with some elevation changes, it's actually a nice local training resource that isn't quite as boring as a track. Two miles warmup, the TP intervals with one mile recovery in between, and then ~0.75 cool down. Normally on these Sunday runs I like to extend to ~11 miles, but with the road conditions I didn't want to venture out beyond the local area - and there's a very good possibility that I'll become very well acquainted with running around in my local neighborhood - so I don't want to burn out on it too quickly, and opted for just the main set.
I didn't finish Saturday's brick run till 11:55 PM cause I had such a late start and extending it to 7.5 miles. Well, todays run was a bit earlier - like 9:40 AM
Got the prescribed TP intervals done early (2x1.5) then added 6 more miles at MP to finish the workout as a half marathon on the deadmill. The entertainment was Avatar, the extended version. Still have the final battle scene to go but was a good flick for the DM.
Total run 13.1 in 1:48 - not a stellar time but was fun doing it.
May have to go out and ski a few miles. Last winter we had no skiiable snow, I fully plan to take advantage of any opportunity to ge out there when it comes.
Only ran 1 mile on the treadmill today. Outside it is just too risky. Some places have melted and then refroze once they weren't in the sun anymore. Just not a good idea. To make up some of the time I went downstairs and put in 30 minutes on the bike.
I'll say this about trying to work out after giving blood. You don't have to worry about me putting in too much overtime for a while...
Grrr - it was friggin' cold this morning when I did my run - which I could live with - but you would think that in a city where it snows every year that the City would be better at snow removal. It was a super frustrating run. Doing TP mile intervals was near impossible since the footing was shit. I'm taking comfort in the fact that at least I am healthy enough to run outdoors for 90 minutes. Next time, though, I'll do the intervals on the treadmill, change and then go for a long run outside. Lesson learned! Happy New Year!
Had to do the Sun run on Sat to fit around kids soccer schedule. Met all the run metrics in spite of 42 deg rain, wind, and soggy shoes. And, it was better than trying to ride a bike in those conditions.
swapped the bike and run this weekend, so did the run yesterday
i waited an hour too long to start the run, and the snow was really coming down as I headed to the already snow-covered track. i took it very easy both to and from the track for safety, but the footing on the track was superb, so i was able to nail the 3x1 mile intervals and had a great time running - smiles throughout as I cleared the snow from my stocking cap. run was probably easier than it should have been, as typically the legs would be heavy from a Saturday bike session -- that caught up with me on today's bike wko...
I realized I forgot to post yesterday. I slept in a bit more than usual and then got up and got the run in. I tacked on some extra time after hitting the intervals (the third one was tough to hold on to, but all in all it went well) so that I got in 9.7 in 1:15. Good days work for me. On to next week!
I just closed out the year with a half marathon, the Yukon Do It in Port Orchard WA: 1:38.20. Best part - both my wife and I got 1st pl in our 60-64 AGs. Second best: I'm still finishing in the top 10% in local running races. Pretty good for 9 weeks of training, less than 18 miles/wk average.
I don't know if this counts as my week 9 or week 10 Sunday run
It felt GREAT to RACE. I felt myself turning the screw down gradually but persistently every mile. I used to do these (5-10 years ago) with an HR in the range of 149-151, but today I averaged 140. 1st mile (totally flat): 7:19, return trip last mile was 7:21.With some real running this summer, I hope to get back to the 1:37.06 I did two years ago, or even 1:36.30.
Comments
Did the Sunday run today: z1 run to track with a couple of strides, 3x1 @ 7:15 or so, z1 run back.
My run there was easy, back was super slow, and I took a longer rest between intervals, but I hit my paces while at the track.
Expecting snow this afternoon, so I'll probably be on the treadmill tomorrow.
Prescribed non-brick of 25' @ HMP followed by 25' @ MP, but for some reason I can't recall, I shortened it to 20' each. Still ended up at an hour between warmup and cooldown. Worked out for the better, I suppose, because when I got back, I realized I'd not be in the mood later in the day for a bike workout, so I ended up bricking it. Felt good and strong on this run, and saw a lot of other people who were presumably getting their runs in for the day before it started to snow.
run is done! 30 minute progression run, worked down to HMP over the first 15 minutes then held hmp for the last 15. Tougher than previous weeks but doable. Tomorrow's run will be on the treadmill as we are expecting snowmageddon in my neck of the woods....
BOOM! Run done. Gorgeous day down here: temps in the high 30s, blue skies, and ..... swirling, gusting winds. Hmmm, I didn't notice those when I looked out the window this AM. Certainly made for an interesting warmup (I run on a loop)... Anywho, knocked out the main set, slightly overcooking the intervals, but I think that was due to tailwind (as proven by the undercooking of the 'off' miles inbetween which I ran back into the headwind). Quite happy with today's run due to the conditions. Definitely am feeling the higher workload at harder zones/paces so am much looking forward to BOOMING the rest day tomorrow
All in all, happy to get it done!
Keep on it!
I'll add my BOOM!. Run is in the books. Wasnt sure how it was going to go as the legs were pretty fatigued. Got er done on the treadmill as the snow is really flying outside. good long warmup for 25 minutes, did the intervals then stretched it out with some zone 1 to 80 minutes. Movie du jour: Breaking Away (oldie but goodie). Now I' m heading out to pummel the kids with snowballs. Rest day tomorrow- may head to the ski hill we've had 50cm of snow over the last week (skiing/snowboarding counts as rest right?). Have a great day everyone!
I didn't finish Saturday's brick run till 11:55 PM cause I had such a late start and extending it to 7.5 miles. Well, todays run was a bit earlier - like 9:40 AM
Got the prescribed TP intervals done early (2x1.5) then added 6 more miles at MP to finish the workout as a half marathon on the deadmill. The entertainment was Avatar, the extended version. Still have the final battle scene to go but was a good flick for the DM.
Total run 13.1 in 1:48 - not a stellar time but was fun doing it.
May have to go out and ski a few miles. Last winter we had no skiiable snow, I fully plan to take advantage of any opportunity to ge out there when it comes.
Oops! forgot the Strava....
http://app.strava.com/activities/34795091
I'll say this about trying to work out after giving blood. You don't have to worry about me putting in too much overtime for a while...
Had to do the Sun run on Sat to fit around kids soccer schedule. Met all the run metrics in spite of 42 deg rain, wind, and soggy shoes. And, it was better than trying to ride a bike in those conditions.
i waited an hour too long to start the run, and the snow was really coming down as I headed to the already snow-covered track. i took it very easy both to and from the track for safety, but the footing on the track was superb, so i was able to nail the 3x1 mile intervals and had a great time running - smiles throughout as I cleared the snow from my stocking cap. run was probably easier than it should have been, as typically the legs would be heavy from a Saturday bike session -- that caught up with me on today's bike wko...
I just closed out the year with a half marathon, the Yukon Do It in Port Orchard WA: 1:38.20. Best part - both my wife and I got 1st pl in our 60-64 AGs. Second best: I'm still finishing in the top 10% in local running races. Pretty good for 9 weeks of training, less than 18 miles/wk average.
I don't know if this counts as my week 9 or week 10 Sunday run
It felt GREAT to RACE. I felt myself turning the screw down gradually but persistently every mile. I used to do these (5-10 years ago) with an HR in the range of 149-151, but today I averaged 140. 1st mile (totally flat): 7:19, return trip last mile was 7:21.With some real running this summer, I hope to get back to the 1:37.06 I did two years ago, or even 1:36.30.