forgot to say it was dark and cold (28 F) outside in Central Ohio with some remaining snow from yesterday... and thanks to the moonlight I saw a few otherwise invisible potholes in the trail...
Kim, I had a similar experience with the last mile tonight and also decided it was just better to stick with the one mile and be finished rather than 2x1/2.
Yesterday was below freezing all day, and today it was...50F. Got my run in after work, first 10 minutes at Z2, 1st mile at 11:04 avg pace, 2nd mile at 11:11 avg pace. Ran the remainder at 2 miles at 11:23 pace. 5 miles total in 55:08.
Posted By John Moran on 13 Nov 2013 07:22 PM I was surprised how well the 3x1mi Z4 intervals went tonight because I was hurting/having a hard time on the bike yesterday. Felt strong running. I did it on my treadmill but I can also complain about the cold as the treadmill is in our unheated 3 season room which registered 35 deg F tonight. :-)
John
You are crazy.....if you are going to freeze, at least be moving forward.....but in hindsight, I guess that would make you colder.
4 trail miles in ~40 minutes. Wore the garmin, but had it covered up and didn't pay attention. Felt nice. Looking forward to tomorrow's aquatic recovery day.
I said this in the bike section, but I have been swamped but am trying to put in my info here to keep up the accountability/quit lurking. I did the light run on Tuesday before the bike, nothing exciting to report.
Yesterday was the first very cold morning (below 20f here in St. Louis) when I went out to run. It felt really cold and I have been struggling with getting my energy level going. Anyway, I did the 3x1 at z4, overachieving on the first one and catching the next two much closer to where I should be. Both of those had some decent uphills which made me slower, though the effort I don't think was that much lighter. I tacked on some z2 after and called it a day/went inside to thaw out.
I saw the post about adding a run focus and liked it so I didn't do the run today but will do a run tomorrow and see how it goes.
Just got my run done last night. I'm one day off. Feel good about it. Both my Z4 miles came in the same 10:10. Can't say I'm not predictable! I'm happy with this time considering how little running I've done the past couple of months. Tonight I'll do my bike VO2. yikes! I'm glad I have tomorrow off work. Enjoy your rest day gang.
Got an extra run day in yesterday (instead of the VO2 bike planned) when I went down to the gym at my hotel to find it was not open yet....go figure that gyms in Vegas hotels do not open until 6 am!
So a solid 6 miles outside turned out to be the plan.
I was up this morning to do the first of my "run focus" Friday runs. As the hack says I did my Wed run (3x1 in z4). I can say that it went. I need to dial in nutrition a bit better as I have still been eating like I know I shouldn't (too much recreational sugar) which is having an impact, but I was able to get the work done. Now I can relax, at least as much as work will allow, until tomorrow's bike work. Have a great Friday everyone!
OK, did the EN OS Run Hack and used the Wednesday run today: 3 x 1 mile repeats.
This was my first outside interval run in two frigging years! Was a balmy 44 degrees and did the run on rolling road near my house. Here are the numbers:
Interval 1 - 9:50
Interval 2 - 10:05
Interval 3 - 9:49
Really slow but a good start after not running outside for almost 2 years. My left knee was fine and still feels fine. WOOHOO!
At Scott, Kim, and John - I'm not that bold yet to do that Wednesday workout again on Friday! So, I just ran 4 miles at Z2-Z4 pace 8:20/mi. Last week it was at 8:29/mi so I am improving!! I think next week I'll make the full transition.
Swam at lunch and did 20 x 100 with 100 IM/100kick as part of my recovery from this morning. Feels good to just mess around with no pressure!
John, That sky is one of the bluest I've seen in a long time. I live just east of Lake Ontairo and we are often confused as a Gulag. If it's not raining, its snowing and the wind is always blowing. But, I did chose to live here. This is our idea of a fun hike.
Larry - that sucks, i guess hotels in Vegas are more concerned with drinking and gambling all night vs, exercise.
Nice job John! Glad the knee cooperated.
Joe- come on, everyone else is doing the z4 wko repeat. Lol
Fellow run hackers- Did 3 x 1 again today and surprisingly hit the paces. Not extra though.... Gotta start the preps for my Ironman party tomorrow. I am so exhausted, I was walking around the grocery store in a daze. Hittin the hay early and doing a group ride tomorrow since it is going to be fairly nice here. Not starting til 10 so I can get some extra Zzzzzzzs.
Sundays run done this morning for me. I was worried by the way my legs felt this morning following yesterday's bike/Run, but it turned out to be a great session for me:
Going to run the first half of my marathon duo this morning. Temps in the 40's, but cold wind, just blech overall. I'd rather run in this, than around and around on an indoor track.
@Edwin - ah yes, the rainy climate. My wife got tired of that after 4 years in Germany and we then went to Fort Irwin in the Mohave for two years! Now, rainy days make me want to go to a Gasthaus and drink beer.
@Kim -yup, you called that one right. If you guys can do it, so can I!
@Brad - nice workout after a hard one. Impressive.
@Dawn - must be a warm day in Minnesota, 40s? Indoor track is about inviting as chewing on tinfoil. Agree.
Weekly run update - did Tuesday run over lunch w/hill strides, Wednesday 3x1 was only 1, 1.5 when my ankle had a hissy fit - so that was the end of that - but no lasting effects. Skipped the Thursday run (to give the ankle more time to decompress) and just finished 13.1 today as part of the MN/WI Ultra Marathon Challenge. I'll take this after a half mary race last Sunday. Love the feeling of "work" in the legs! Will do the Sat. bike tomorrow. Rainy and windy here - so lunch and a movie with the hubby is the plan for the afternoon.
One more run to go this week! Today went well: steady on the way out, hard back, but had dial the speed back a bit to keep out of Z4. Have a good weekend everyone!
Not a great 40 min z2/z3 run for me. My legs were pretty shot after the bike workout today and I stayed pretty much z2 the whole run. Just general fatigue- physical and mental- just couldn't psych myself up. Anyhow, I'm going to focus on getting the mile repeats in on z4 pace tomorrow!
Comments
Made it a 7.1mile run in 59 minutes
-1 mile warm up
Intervals (my Z4 is 7:25):
-1 mile 7:10
- Recovery at Z1
-1 mile 7:04
- Recovery at Z1
-1 mile 7:15
Rest of run half way between Z1 and Z2
Good day again! Can't wait for the VO2 sets tomorrow in the pain cave...
As for the shower, I did not ask either.
Lots of good running in the Haus today! Nice work everyone!
Yesterday was below freezing all day, and today it was...50F. Got my run in after work, first 10 minutes at Z2, 1st mile at 11:04 avg pace, 2nd mile at 11:11 avg pace. Ran the remainder at 2 miles at 11:23 pace. 5 miles total in 55:08.
Bike tomorrow, hooray!
You are crazy.....if you are going to freeze, at least be moving forward.....but in hindsight, I guess that would make you colder.
Yesterday was the first very cold morning (below 20f here in St. Louis) when I went out to run. It felt really cold and I have been struggling with getting my energy level going. Anyway, I did the 3x1 at z4, overachieving on the first one and catching the next two much closer to where I should be. Both of those had some decent uphills which made me slower, though the effort I don't think was that much lighter. I tacked on some z2 after and called it a day/went inside to thaw out.
I saw the post about adding a run focus and liked it so I didn't do the run today but will do a run tomorrow and see how it goes.
@John Stark - going with me buddy? Nothing fancy, just a 4 miler at whatever I can pull off that goes for Z3 these days!
I am in! Let's do this!
Enjoy your rest day gang.
So a solid 6 miles outside turned out to be the plan.
OK, did the EN OS Run Hack and used the Wednesday run today: 3 x 1 mile repeats.
This was my first outside interval run in two frigging years! Was a balmy 44 degrees and did the run on rolling road near my house. Here are the numbers:
Interval 1 - 9:50
Interval 2 - 10:05
Interval 3 - 9:49
Really slow but a good start after not running outside for almost 2 years. My left knee was fine and still feels fine. WOOHOO!
Paging Joe and Kim . . . ..
Swam at lunch and did 20 x 100 with 100 IM/100kick as part of my recovery from this morning. Feels good to just mess around with no pressure!
John, That sky is one of the bluest I've seen in a long time. I live just east of Lake Ontairo and we are often confused as a Gulag. If it's not raining, its snowing and the wind is always blowing. But, I did chose to live here. This is our idea of a fun hike.
Larry - that sucks, i guess hotels in Vegas are more concerned with drinking and gambling all night vs, exercise.
Nice job John! Glad the knee cooperated.
Joe- come on, everyone else is doing the z4 wko repeat. Lol
Fellow run hackers- Did 3 x 1 again today and surprisingly hit the paces. Not extra though.... Gotta start the preps for my Ironman party tomorrow. I am so exhausted, I was walking around the grocery store in a daze. Hittin the hay early and doing a group ride tomorrow since it is going to be fairly nice here. Not starting til 10 so I can get some extra Zzzzzzzs.
2 mile WU @ z1 (8.40 pace)
1 x 3 mile @ z4 (6.52, 6.39, 6.53)
1.5 miles @ z3ish (7.08, 7.22)
Came home and took my 2 little ones out for 2 miles @ 12 min pace (turkey trot training for them!)
I over-cooked my 2nd mile repeat, but didn't seem to hurt the session
Total: 9.5 miles / 88 mins.
@Kim -yup, you called that one right. If you guys can do it, so can I!
@Brad - nice workout after a hard one. Impressive.
@Dawn - must be a warm day in Minnesota, 40s? Indoor track is about inviting as chewing on tinfoil. Agree.
With the 40 min run done, OS WK3 Sat is in the book..thankfully.
Didn't hit goal of maintaing 1rst half at Z2 and 2nd half at z3, but did have negative splits for the whole run and end up at Z3.
Hard workout today - time to work on those SAUs.
Mike
These posts are just what I needed to mentally get ready for tomorrow. Thanks.
Switched the workout days this weekend, so did Sunday's run this morning. 60' of running with my wife, 60 degrees outside, what a great morning.
Oops. Ran Z 2 out Z 4 back instead of Z3 back. I made a tough brick tougher. .90 IF