In some of the plans there is a recommendation to use a treadmill for these. Personally I live in an extremely flat area and most of my races are flat, so I run all my bricks as z3/4 hard efforts and call it even. It isn't really even, and my strength on the hills is terrible, but unless I move I'm not going to have any appreciable training on hills.
I have been MIA this weekend. It was my weekend to work and we were slammed. I dropped my laptop off the couch and it broke the power connector part of the computer. Shoot. So using my iPad is a hassle with EN. It keeps making me log in again. Annoying. So here I go on the iPad. I have re- logged in 10 x already. Just shoot me.
My runs were wonky this week. I ran 4 x and only 2 kind of quick ones. Track Tues, thurs hilly slow one, Sat 50 min with pick ups 10 x 30 sec and today a 3 mile brick at my 8 year old daughters pace( 9:45's). That was my favorite run of the week. I LOVE running with her.
I stepped out of OS on thrusday so I could race the ING Miami Half Marathon yesterday. I know two others were doing it but never could find the thread to connect! Hope it went well for you guys ...
Didnt go to well for me. I had issues of the portapotty kind beginning the night before. The race was really crowded and took a long while to find the rythm. Not every race can be a good race and this one was not an A race at all, but still a little disspointed. My quads are sore and tight to boot.
On our runs lately, I have been noticing that the faster efforts feel more comfortable than the slower efforts for me. I feel like I am working it in the MP and HMP efforts, but feel in a zone in the TP.
Finished the OSWk3 strong - swapped workouts so did an EARLY morning run at the gym with my Iron Sister Yvette, then Sunday did a great brick with my Iron Sister Trish. EN was represented very well this weekend in the "D"!
The strides for Tuesday are relatively short (20 seconds) so it won't take much of a hill.
I have a choice here in central Arkansas. Anyone know how steep these should be? I remember the treadmill 2% for the test, but that is pretty light for a 20 second repetition. Also have a few within a mile or less that are 5-6% and good for hill repeats.
Also, for those of you who don't have hills, I wonder if stairs would work. Keep the cadence high and pick up the legs for 20 seconds. Find some bleachers at the local high school. I know Chicago has a few buildings with stairs. Just a thought.
Due to travel over the weekend, I planned on doing the Sunday workout on Saturday at track in Philly near parents house. Track was still snow-covered so headed down to one of my fav runnng places - Valley Green/Fairmount Park. Big wide gravel/dirt path (which I ran on) on one side of river, tight, hilly-single tracks on other side. Can run all the way downtown if you wanted to. Lots of runners here all the time. Anyway, it was cold so I started out too fast and left calf & hammy tightened up as soon I got up to speed. So I slowed it down, ran for an hour basically at my HIM pace for most of the time. It was too slippery to push it. Got in 6.5 miles.
Back home on Sunday at gym I did a 30 minute WU on eliptical (1.5 miles) which really helps my calf and hammy warm up. Its not your normal eliptical - not sure its true name - but I can really make it feel like I'm running up hill in snow. Then did 45 minutes on TM hitting my paces for all intervals (2 x 1mile and 2 x 1/2 mile + another 1/4 mile). Another 5.5 miles. Now still had to do the Sat bike w/o late Sun nite.
Comments
My runs were wonky this week. I ran 4 x and only 2 kind of quick ones. Track Tues, thurs hilly slow one, Sat 50 min with pick ups 10 x 30 sec and today a 3 mile brick at my 8 year old daughters pace( 9:45's). That was my favorite run of the week. I LOVE running with her.
I stepped out of OS on thrusday so I could race the ING Miami Half Marathon yesterday. I know two others were doing it but never could find the thread to connect! Hope it went well for you guys ...
Didnt go to well for me. I had issues of the portapotty kind beginning the night before.
The race was really crowded and took a long while to find the rythm. Not every race can be a good race and this one was not an A race at all, but still a little disspointed. My quads are sore and tight to boot.
Here's to better days ahead ....
Cheers!
Finished the OSWk3 strong - swapped workouts so did an EARLY morning run at the gym with my Iron Sister Yvette, then Sunday did a great brick with my Iron Sister Trish. EN was represented very well this weekend in the "D"!
I have a choice here in central Arkansas. Anyone know how steep these should be? I remember the treadmill 2% for the test, but that is pretty light for a 20 second repetition. Also have a few within a mile or less that are 5-6% and good for hill repeats.
Also, for those of you who don't have hills, I wonder if stairs would work. Keep the cadence high and pick up the legs for 20 seconds. Find some bleachers at the local high school. I know Chicago has a few buildings with stairs. Just a thought.
Due to travel over the weekend, I planned on doing the Sunday workout on Saturday at track in Philly near parents house. Track was still snow-covered so headed down to one of my fav runnng places - Valley Green/Fairmount Park. Big wide gravel/dirt path (which I ran on) on one side of river, tight, hilly-single tracks on other side. Can run all the way downtown if you wanted to. Lots of runners here all the time. Anyway, it was cold so I started out too fast and left calf & hammy tightened up as soon I got up to speed. So I slowed it down, ran for an hour basically at my HIM pace for most of the time. It was too slippery to push it. Got in 6.5 miles.
Back home on Sunday at gym I did a 30 minute WU on eliptical (1.5 miles) which really helps my calf and hammy warm up. Its not your normal eliptical - not sure its true name - but I can really make it feel like I'm running up hill in snow. Then did 45 minutes on TM hitting my paces for all intervals (2 x 1mile and 2 x 1/2 mile + another 1/4 mile). Another 5.5 miles. Now still had to do the Sat bike w/o late Sun nite.