Did the Saturday run today just after the bike. It was the first run in several days since I had a bad cold and didn't do the Thursday run. Here are my numbers.
20 minutes out - 2.62 miles, average pace 7:39 (goal 7:40), NGP 7:26
20 minutes back - 2.70 miles, average pace 7:24 (goal 7:22), NGP 7:05
Given the normalized graded pace on the 20 minutes back was 7:05 I'll take the 7:24. I was also running against a 15 MPH headwind for the last 10 minutes. Now I'll watch the Kona special I recorded and rest up for tomorrow's run.
I really like the Saturday run for some reason. Even though it's after my bike, my legs have great turnover, I feel relaxed and it's just really easy to sit on HMP. It's so good, that I'm thinking about playing with the Sat and Sunday runs.....because Sundays don't feel so good for some reason.
Good morning all. I got up early this morning to a windy, warm and dare I say muggy day. I was able to get in the run, tacking on some extra to get me to 11 miles total today. I haven't sweat like that since the summer! This changing of seasons is always a hard one to deal with, but I will take days like this over the freezing ones we had just a couple days ago! Have a great run today everyone!
It was muggy in the Dallas area as well... I had great 1-mile repeats and was planning on running a total of 10 miles. I had to stop at 6.5 due to foot pain. Oh well, at least I had the speed sets before stopping.
I have to say, considering 4 days ago it was 26° when i went out for my run in the AM, the 55 that it was this morning felt damned near tropical. 90 minutes on the nose, 8.29 miles. My z4 is 10:02, for my 2x1 his 9:52 and 10:01, and then followed that with another 45 minutes in Z2, and a little bit of creep to Z3. I'm not an especially strong runner, so have been also working on keeping the target tempo on the uphill (except for the local version of LP's suck hill - 150' of rise in just under 1/4 mile).
Confession time: I'm actually looking forward to week 8 when I get to test again.
I got todays run done on a cold raw morning. The legs were tight and it took a couple of miles to warm up. Met my paces. Finished with a .92 IF. 10.13 miles in 1:24. Now time to enjoy my rest and some football.
John- I wasn't feelin it this morning but then I figured I give it a shot. Wasn't as bad as I thought it would be, plus I figured not wkos til tues. night so I sucked it up.
Today was my third 3 x 1 mi Z4 wko of the week. after yesterdays 45 mi bike ride, wasnt sure how that would go. So I charged my Garmin last night but must have left it on after or something so it was dead again. I used Map my Run which I know is a bit fast so I had to take it with a grain of salt. I was in the ballpark though and actually did 4 x 1 mi but the slight gradual decline on the 2nd 2 miles helped a lot.
Tomorrow I'm off from work so I'm going to swim a bit (just to get some mileage for this endurance challenge I'm doing at work, without overtraining, then a massage in the evening. Yahoooo for rest days!
Rainy but not too cold in Central Ohio this morning. Completed a 7.1 mile , 55:30 min run
1 mile warm up at Z2 3 x 1 mile intervals at Z5 (6:57, 7:01 and 7:06) with 0.5 mile or approx 4:30 min at Z1 in between. (work out asked for Z4 at 7:25 so...overachieved a little bit...) Rest of the run at Z2
Wanted to make it a longer run but had to leave for work (have Plant meetings from 6 to 10), will have to record and watch Homeland tomorrow.... Staying at a hotel near the Plant, they have a treadmill , if I still have energy may log in 2 or 3 more miles at Z2... Great work this week everyone !
Life was full on here yesterday and I missed my Saturday workout. I did it today and hit my marks. Bike workout was
8' (2'), 10' (2'), 12' @ 100% and followed that with a 40 Minute brick. Went out for 20 minutes at Zone 3 and came back 20 minutes at Zone 4. Hope everyone's weekend turned out as well.
Beautiful day in Philadelphia. I skipped the WKO and ran the marathon in 3:45. The best part of the weekend was getting to spend time with members of the Ottawa sleeper cell.
The Sunday run is done. It was rainy, windy, and cold here this morning but the radar said it wasn't going to get any better any time soon so I headed out. I did the 3X1 mile in 7:10 (NGP 6:54), 7:14(6:57), and 7:09(6:55). I resisted the urge to run straight home and added on some extra time and miles with some hill work with a Z1 effort and ended up with a total of 9.20 miles in 1:20:15. Here is the file.
Feeling yesterday's bike and run a bit, but nice day to run in southwest Ohio. 60 degrees and windy. 3x1(4') @ Z4 (8:22 for me) - 8:12, 8:35, 8:27. Total 78'. Some great racing going on by EN teammates at IMAZ. WK3 of OS in the books!
Today's run at 0800 was at 71 degrees and about 70% humidity. The only good thing about that is I was not running in the San Antonio Rock 'n Roll Marathon just down the road about 15miles from here!
Ran 3 X 1mi at 7:38, 7:22, and 7:20 and my target was 7:30. With warmup and cool dowin, this came up to 7miles. Pleasant surprise - holding back yesterday at the end and doing the prescribed Z3 at the end seems to have made a difference today!
@John - understand. That is why I have been throwing in a 30' aquajog session at least once a week to help with recovery. Maybe next week I'll be brave and do that Wednesday run again on Friday. It takes a lot out of me to gear up for these interval sessions.
@ Steve - so, you did a marathon on a treadmill. I am totally amazed that someone could really do that! Watching the matrix movies must have been what enabled you!
@Stefan - I checked out your link to your half-marathon. Your running seems to be as strong as your bike. Very impressive!
Looks like everyone is getting in the work! It won't be long now before something gives and we start seeing results.
Joe, Those are some great times. I will say I am jealous of your weather. Although it was not cold today, we had our usual rain and steady 10 - 15 mph wind. My training plan seems to be a week ahead of everyone. My Wednesday run this week is 4 X 1 mile intervals. I am having some pre-race type anxiety for those. I see that several people are talking about adding a run focus segment to their training plan. I am not adding anything to my plan. I have been running well and hitting the workouts at the prescribed levels.
Thanks, folks. Nope, didn't run and it was AWESOME. Needed to clear some mental headspace.
I did, however, earn some SAU's (Son Approval Units) instead and went and ran around and practiced soccer with my 11 year old son during the time I would have been running. Win-win.
I got my runs in this weekend. ~33 min last night at z1-z3 with some hills in there
Great run today with a fast warm up, 3x1 mile each slightly overcooked vs 6:51 target pace. Had enough in the tank for a big climb back home at z1 pace. Increasing each of these Sunday runs by 5' per week and am up to 70min. Felt tired but very happy afterwards.
Felt better running today than I did yesterday. My Z4 is 8:44 and did the 3x1mi intervals on treadmill, 1% incline, 8:41 pace for all 3. Last interval felt stronger/easier than first one, but I admit I am looking forward to rest day tomorrow!
Hydration Fail! This mornings run went well at the time. Ran before breakfast Nd coffee and I overdressed slightly. When I got home my clothes were drenched in sweat. I had a bottle with me but never really felt like drinking much. I should have noticed that I wasn't going to pee all day. Come the afternoon I came down with a migraine headache that has lasted for hours. I am just now beginning to feel better.
Note to self - Even though these workouts are not too long they need proper hydration and fueling before and after.
Started off in the cold this morning at -15 Celsius and tried running intervals in new snow. It was a good muscular workout run with some very slow mile repeats, but it's in the bag now and I'm ready for resting! Have a Happy Monday!
Comments
Greetings,
Did the Saturday run today just after the bike. It was the first run in several days since I had a bad cold and didn't do the Thursday run. Here are my numbers.
20 minutes out - 2.62 miles, average pace 7:39 (goal 7:40), NGP 7:26
20 minutes back - 2.70 miles, average pace 7:24 (goal 7:22), NGP 7:05
Given the normalized graded pace on the 20 minutes back was 7:05 I'll take the 7:24. I was also running against a 15 MPH headwind for the last 10 minutes. Now I'll watch the Kona special I recorded and rest up for tomorrow's run.
1 mile warm up halfway between Z1 & Z2
2.5 miles @ 7:54 vs Z2 Goal of 7:57
2.5 miles @ 7:35 vs Z3 Goal of 7:39
rest Z1 cool down
Z3 felt harder than I thought it would be but could have been related to having pushed a little harder than I should in the bike earlier
we'll see how it goes in tomorrow's run
Saturday is in the books !
Have a great run!
Confession time: I'm actually looking forward to week 8 when I get to test again.
Garmin Data
I got todays run done on a cold raw morning. The legs were tight and it took a couple of miles to warm up. Met my paces. Finished with a .92 IF. 10.13 miles in 1:24. Now time to enjoy my rest and some football.
Nuff sed.
Today was my third 3 x 1 mi Z4 wko of the week. after yesterdays 45 mi bike ride, wasnt sure how that would go. So I charged my Garmin last night but must have left it on after or something so it was dead again. I used Map my Run which I know is a bit fast so I had to take it with a grain of salt. I was in the ballpark though and actually did 4 x 1 mi but the slight gradual decline on the 2nd 2 miles helped a lot.
Tomorrow I'm off from work so I'm going to swim a bit (just to get some mileage for this endurance challenge I'm doing at work, without overtraining, then a massage in the evening. Yahoooo for rest days!
Rainy but not too cold in Central Ohio this morning. Completed a 7.1 mile , 55:30 min run
1 mile warm up at Z2
3 x 1 mile intervals at Z5 (6:57, 7:01 and 7:06) with 0.5 mile or approx 4:30 min at Z1 in between. (work out asked for Z4 at 7:25 so...overachieved a little bit...)
Rest of the run at Z2
Wanted to make it a longer run but had to leave for work (have Plant meetings from 6 to 10), will have to record and watch Homeland tomorrow....
Staying at a hotel near the Plant, they have a treadmill , if I still have energy may log in 2 or 3 more miles at Z2...
Great work this week everyone !
Life was full on here yesterday and I missed my Saturday workout. I did it today and hit my marks. Bike workout was
8' (2'), 10' (2'), 12' @ 100% and followed that with a 40 Minute brick. Went out for 20 minutes at Zone 3 and came back 20 minutes at Zone 4. Hope everyone's weekend turned out as well.
The Sunday run is done. It was rainy, windy, and cold here this morning but the radar said it wasn't going to get any better any time soon so I headed out. I did the 3X1 mile in 7:10 (NGP 6:54), 7:14(6:57), and 7:09(6:55). I resisted the urge to run straight home and added on some extra time and miles with some hill work with a Z1 effort and ended up with a total of 9.20 miles in 1:20:15. Here is the file.
http://www.trainingpeaks.com/av/P77V5WWZIMU6ZFHU6PESB5TQBE
My legs say that they're glad tomorrow is a rest day!
Feeling yesterday's bike and run a bit, but nice day to run in southwest Ohio. 60 degrees and windy. 3x1(4') @ Z4 (8:22 for me) - 8:12, 8:35, 8:27. Total 78'. Some great racing going on by EN teammates at IMAZ. WK3 of OS in the books!
Ran 3 X 1mi at 7:38, 7:22, and 7:20 and my target was 7:30. With warmup and cool dowin, this came up to 7miles. Pleasant surprise - holding back yesterday at the end and doing the prescribed Z3 at the end seems to have made a difference today!
@John - understand. That is why I have been throwing in a 30' aquajog session at least once a week to help with recovery. Maybe next week I'll be brave and do that Wednesday run again on Friday. It takes a lot out of me to gear up for these interval sessions.
@ Steve - so, you did a marathon on a treadmill. I am totally amazed that someone could really do that! Watching the matrix movies must have been what enabled you!
@Stefan - I checked out your link to your half-marathon. Your running seems to be as strong as your bike. Very impressive!
Looks like everyone is getting in the work! It won't be long now before something gives and we start seeing results.
Joe, Those are some great times. I will say I am jealous of your weather. Although it was not cold today, we had our usual rain and steady 10 - 15 mph wind. My training plan seems to be a week ahead of everyone. My Wednesday run this week is 4 X 1 mile intervals. I am having some pre-race type anxiety for those. I see that several people are talking about adding a run focus segment to their training plan. I am not adding anything to my plan. I have been running well and hitting the workouts at the prescribed levels.
Thanks, folks. Nope, didn't run and it was AWESOME.
Needed to clear some mental headspace.
I did, however, earn some SAU's (Son Approval Units) instead and went and ran around and practiced soccer with my 11 year old son during the time I would have been running. Win-win.
MS 2 x1 mile at Z4
1st mile 8.41
2nd mile 8.29
remainder Z1 3.86 / 38.49.
Beautiful day here in WNY - warm and windy. Shorts weather. Happy happy!
Struggled with the first two intervals but made up for them in the third.
Overall 1:18 with a average time faster than Z3.
Hard week and looking forward to a day off tomorrow.
Have a great week everyone.
Mike
I got my runs in this weekend. ~33 min last night at z1-z3 with some hills in there
Great run today with a fast warm up, 3x1 mile each slightly overcooked vs 6:51 target pace. Had enough in the tank for a big climb back home at z1 pace. Increasing each of these Sunday runs by 5' per week and am up to 70min. Felt tired but very happy afterwards.
Note to self - Even though these workouts are not too long they need proper hydration and fueling before and after.