Long Run Thread for Week of April 22 - Share Your Workout!
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
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Today was my first workout post Boston, and in true "do as I say, not as I do" I ran 12 miles. Man, my legs really feel super awesome right now.
My good friend also ran Boston with me, and since he didn't qualify he's training to run again in a few weeks...trying to help him out but I think I need to go bike for six days straight and maybe find me a pool.
Compression socks on and legs up tonight!
Got my long run in this morning - early. It rained all day yesterday but according to the forecast it was supposed to stop overnight and thus I was counting (hoping) it would be dry for my run. Anyway, got greeted with the following radar when I woke up.
Not happy. At all. Debated postponing the run until tomorrow, but looked and more rain possible early morning Thursday. So I ran. It turned out not to be too bad with the rain/snow/mix, but mentally I wasn't all there. The first half of the run went ok, then I just got tired of the cold and rain and lost motivation to hit my paces. Finished the 115 minute run for 13+ miles and I'm glad I did it, but this weather is really wearing on me. Looking good, though, for this weekend's rides (fingers, toes, everything crossed while knocking on wood).
Today I could outbid all intervals easily (well as easy as a 15' Z3 interval can be) and even managed to keep my HR more than 5 bpm lower on the rest of the WKO at basically same pace as usual! I really feel that todays nutrition strategy was way better as ever before - put in 1 gel after 30' and a second after additional 35-40' ... also had two small bottles of iso drink.
Some metrics for the geeks:
Duration 1:54 / 26km
15' z2, then 10' z1, then 2x 5' (5') z3, remainder at z2.
KT taped up + compression....all geeked out....but no pain, and paces starting to return to normal.
My foot has a bone that likes to come out of place that only my chiro can put back in and it happens every year when the runs go to 5 and true to form it went last night. I got it worked out and did the 3 x 4 min of Z3 after the killer 1hr30min bike with Z4 work and then again today 4miles into my run it went, but I got it worked out and then again it went out about 1mile away from home. I worked it out, but went in today for my regular treatment and got it put back into place. A bit sore right now, but I should be good to go on Sat.
I have rejigged my schedule so I have a rest day on Friday. Again, from previous experience, I know I need it. I am also modifying the run time a bit. Hopping into the HIM in Week 11 with only 1 hour long runs under my belt and then going for a 1hr45min run is to big a jump for this chica, so I did 1:15 and will add 5 to 10 minutes a week until my Half Mary at the end of May. I will have plenty of time from there to add the time up for my HIM at end of June.
http://app.strava.com/activities/50718028