Run FTP / Intervals for Week of April 22 - Share Your Workout!

Brenda Ross

Folks, we are making an effort to rekindle the awesome vibes of the OutSeason that are present in the weekly workout threads.  Even though most of us have moved on to training for races, we are all still doing similar workouts.  This is just a test; we'll post these for a few weeks to see if they catch on. If you have any further suggestions or ideas about this please feel free to reply below or email us over here: support@endurancenation.zendesk.com

Thanks and have a great week!

Brenda

Your EN Race Director

Brenda Ross

Okay, I will start. First week of my HIM plan. Actually it is week 11. Big change when you come from the OS. I was scheduled for a swim and a run, but I will be moving the swims to Tuesday but got the run in. I have to start planning on Sunday, because when I got home I really just wanted to get my run on, but I did not have the garmin loaded, so I headed down stairs and ripped off my 3 x 1 mile repeats at my new paces. I find it takes me awhile to warm-up so by the 3rd one I was feeling fine. Day 1 - down.

Al Truscott

Starting to sharpen up in prep for HIM 5-4. Wko read 1-2 x 1 mi, so I went 2 x 0.75 mi with one lap jog between @ 6:34/35 pace for each. I preceeded that with a 30 minute swim in the AM (11 x 100), and rode my bike home, 50 minutes @ 0.8 IF. Idea is to work hard, but not get too tired. I'l be doing my final RR Wed AM, with only biking to work tomorrow AM.

Swanie

Due to continued problems with my shoulder (post bike/car accident) I have had to park my bike and hang up my swim goggles for a few more weeks. I have an opportunity to run the Boston Marathon next year with my brother, an opportunity that may never come around again, so I am focused on qualifying at a June marathon. I will get back on the IM horse after that race for IM Tahoe in Sept. That being said I am putting all my workout time into running. 55 miles last week,52 miles this week including a half marathon in Eugene, OR. My 26.2 PR is 3:22:xx and the standard for BQ is 3:25, I figure if I can run a 3:19:xx I will have no problem getting in.

I am doing a modified EN marathon plan, with a long tempo run midweek, speed work (6x1 mi) on Mondays, long run on Saturday and 3 other easy days of 6-8 miles.

morpheus

IM plan...week 1. Yep, gonna try a 20 week build.

After a solid swim session focused on drills from the ebook, hit the road for an ez 40' run. main set was 15' at z3. Paces are still a little slower than when I started the year but I'm staying on the safe side while I build the run back up.

Still searching for that running 'feel'.

zwuba

IM Adv plan week 11 - had 2x1.5mi Z4 on the plan and both felt just too easy to be true!!
1st interval was 9:01 pacing at 3:45/km which is almost 7sec/km faster as I should run!
2nd interval was 9:14 pacing at 3:51/km which is still 1sec/km faster (but NGP for that was still 3:44 - same as for the first)

I think skipping my monday incline run was the best thing for my body and mind ... hope I can nail my long run again this week as I blew up last week during the Z3 interval.

Joe Matchette

No intervals yesterday...just a nice EZ 4 miler. It felt so nice to run w/o a set plan.....

morpheus

40' run, ez warmup, MS of 4x .5mi at SubTP (schedule called for 2x 1mi but I'm not going there, yet), then 2 mi at ez z2ish.

still looking for that runner's feel.

Happy to be back on a defined schedule so that I can sit back and let the schedule do the thinking for me.

gamb

1 mile @ Z4 + 2 - 1200's @ Z5. finished it up with half marathon pace back to the house after recovering from the 2nd 1200

http://connect.garmin.com/activity/302553238

morpheus

light, ez 40' min z2 run with a few accels at the end, after a good swim. A little tight coming off of yesterday's long run. Therapeutic.