A very chilly start to the day 17degrees F! Wow, was that a wake up call!
Hit the open road for an out and back.
Warm up @ Z2 1x800 @ Z4 (8.44) --> ended up at 8.55 I forgot the recovery times, which were 4' and ended up only taking 2'. 2x1 mile Z4 --> 1st 8.11, 2nd 8.23 Remainder of run was 1.56 miles in 15.21 for a 9.50 pace, which is between Z2 (9.20) and Z1 (10.49).
Had an acupuncture appointment and then went to work.
I did the push up challenge in my home office as my eldest daughter was writing her movie review on Of Mice and Men. Pretty heavy stuff for an 8th grader!
I got the workout in after work. Did the 3 intervals in 7:13, 7:15, and 7:13. For some reason the middle of any main set is the toughest for me. There were a little slower than my FTP of 7:10 but it was a lot colder here than it has been and the air was more viscous! (That's my story and I'm sticking to it. ) It will be interesting to see what the Vo2 intervals look like tomorrow. Cheers.
@Kim - I may end up on the dreadmill tomorrow. 80% chance of rain will drive me in for sure! It drains me far more than running outside - I agree!
@Elizabeth - looks like you got the coldest run in so far this week! Won't be long before others start reporting sub-zero from the Frozen Canadian Wilds - Jason?
@Gonzalo - based on that workout, you should smoke the next test. You get to buy RnP a Starbucks coffee then!
Good morning folks, I got up this morning despite my better judgement and did the run hack. I banged out the 2x1.5 at z4. It felt pretty good, almost too good to be honest. I wondered if I am starting to slip into the mental pattern I ended last year's OS on in that I felt pretty solid/awesome about the runs and shaky/like I was just barely hanging on for the bikes. I am not there for the bike yet, but those workouts are certainly more of a struggle though the trainer and lack of enjoyment could be part of it. Either way, the run is in the books today and it went well. Tomorrow starts the weekend and a big bike, big run weekend!
Okay - supposed to do the Run Focus protocol and run Wednesday's run workout today. But rain, wind, and 45 degrees pretty much shut that option down.
So, I did the treadmill today during lunch at the gym by my office. Since I haven't done this in about a year and a half, I thought I would make it fun instead of a sufferfest. I remembered the old "Maffetone Fitness test" I used to do and thought this would be a good time to do it again and just see how I do.
Started with a .5mile walk at 4mph and then started running at 6mph. Every minute, if my HR was below 150, I went up .1. As soon as I hit 150, I stopped and then went I went over, I brought it back down every minute by .1. It's the old "Maffetone Fitness Test", for those of you that remember stuff like that (think Mark Allen and Paula Newby-Fraser). The goal is to see what your pace is at a certain HR and see if you are improving through time.
So my AVHR was 149 and my AVSPD was 9:07/mi. That is about 90'/mi slower than I ran the same test on a treadmill 20 years ago. Ok - noted. Now back to the OS and get on with what I am supposed to be doing!
3 x 1 mile @ z4 done. Added in some z3-4 for a total 8.83 miles/1:06 total avg pace 7:32. Started off a bit rocky (too many 12oz carbs last night), but got into a groove on a cool 42F sunny morning. Tomorrow's rest day is much needed. Happy weekend to All!
Legs were tired this Saturday morning. Still met my goals. Now to rest (hah!) until tomorrow afternoon. BBQ'ing for 150 in the am so I am expecting some tired legs tomorrow as well.
30' run before the bike wko this morning. Slightly overcooked the out portion and undercooked the back portion, but overall a nice pace and high cadence throughout the run. Trying to focus on more of a forward lean lately...
Extremely happy with my run but hoping I didn't do anything stoopid with it. After sitting around for two hours trying to coax myself into running in 23 degree weather, I finally go out the door only to have my Garmin lose satellite and quit on my two blocks away. Thought I'd just run by feel. Ended up running the whole thing at just 5 seconds off Z5 pace. I felt good for the most part, besides my lungs needing to adjust to another season of cold weather. I knew I was pushing it a bit, but didn't think THAT much. Thinking I'll see a pretty big jump in Vdot. I just hope I don't pay for it later...
Playing "WKO Shuffle" this weekend. Did my run focus Fri. run yesterday but had to cut 1/2 mi short as I ran out of time. 2 x1 + .5 mi @ Z4 pace, right on target.
After "puttering" around the house and doing some baking this morning (banana bread and oatmeal banana cho chip bars) I got up the guts to brave the cold and run outside. It really isn't that cold but it is windy. Did 3 x 1 @ Z4 then another 1.50 somewhere between Z3-Z4. After I turn around, I have gravity on my side just a bit so even though my pace didn't slow much from the Z4, the effort was much easier.
40 min run done outside in between warm up and first swim race than my son is doing in the Delaware,OH YMCA Got to love these swim meets and how you spend a whole afternoon to watch 3-4 minutes of racing ! Good thing is I came back on time to see him compete and was even able to shower here ! It was cold and windy with flurries, 5.3 miles hitting Z2 and Z3 for most if the run and finishing with 1 mile Z4 Back to watching swimming for a couple more hours now...
So I did my Sunday run today because of the weather....I could brave the weather outside today but tomorrow is supposed to be brutal! Did the MS @ z4 and continued to do another 5 miles somewhere between Z3 and Z4. Glad to have it done!! Trying to pump myself up for my ride tomorrow AM....damn trainer.
@ Kim- any chance you run the rails to trails in vernon? Thats where I was today! I too, have a slightly easier run once I turn around Any time you want some company I love going there on the weekends!
Laura- yup! I live about 1/2 mile from the trail, near Tunnel rd. I was out there around 1:00. Black tights, bright orange wind breaker and IMFL hat. When weere u there? Are u doing the road race on turkey day? Me and the wifey are. (Her first one. I did it once before in '09)
@ Kim- That is awesome! I live about 10 minutes from the Church street parking lot. I was out there at 2:30...I usually notice IM apparel so I don't think I saw you lol Maybe another time!! I am doing the turkey day race! I've done it the past 3 years since I moved to Manchester. It's a great tradition! Good luck to you and your wife! I would love to meet up sometime (but with 15,000 people I don;t think the road race will be the place to do it haha)
Was I Wimp or Warriour..that was the question this morning...20 degrees...20mph winds...very cold walking Kona the dog...so I was all packed headed to the gym to run inside...took a few steps to the car...and said dang it...I have warm gear and a warriours heart...I'm running outside...and so I did...and had a great 9 miler 1:06 (7:27's) full fun and smiles...really didn't even feel the cold while I was running...so glad I did it....
@Joseph, you're a beast! I had been thinking about going outside today but may not, just because doing long intervals in weather like today, I freeze up from all the sweat when I slow down.
I think it is going to be a deadmill day for me.....
It appears I am not alone in that this is the first really cold day here in St. Lou. When I went out to run it was around 20. Typically the only thing that keeps me off the roads is ice or the like. So I bundled up and hit the road. After a bit it felt pretty good. I hit my paces, as per usual a bit hot which I think at this point just means I am still terrible at pacing the 5k test, and then tacked on a handful of Z2 miles. All said and done, 1:25, 11.25 miles, work in, time to rest up. Have a great day everyone!
Had to skip 2 low-priority run workouts this week so I just couldn't let the critical sunday run go ... had to wait until 4pm till the rain/snowfall stops then headed out for it. Had around 2°C and >90% humidity at that point. I took my brand new Asics for this session -> this is most likely the reason why my calfs are feeling like I did another half-marry At the bottomline I hit both 1.5milers pretty nice at IF 0.99 and 1.00 and also my total pace for the run was nice
Next week I'll give the Run-Focus-Hack a try and see where it takes me to ... also need to see how quickly I can adapt to the new shoes
Got it done! A bit cold this morning (-18C) but the mile repeats kept things from freezing up too much. Intervals were better without the fresh snow. Cool enough that my backyard rink froze up after one massive flood yesterday! It will be hockey time this week! Have fun out there everyone!
Week 4 closes out with unreal winds. I cooked 40 pounds of chicken wings in my smoker for a kids party and while the kids ate and the DJ played I went out for my run. Came back all sweaty and cleaned up. Long day. Repeats done. Stayed in zone 3 instead of 4 the rest of the way. 8.28 miles. Avg pace 8:03. .94 IF. Beer earned.
Run done, pace seemed a lot easier compared to same pace just 3 weeks ago, so that's a sign of progress. My hat's off to all those brave enough to run outside in the cold and wind! I'm on the treadmill unless it's 40F or above- kind of wimpy for a New Englander, I know, but that's the way it is!
Got snake bit! Had to bail on a workout. Calf Cramp was too severe to complete a single interval anywhere near pace. Looked back over the last two weeks to find the root of the problem. Nutrition is a big part. Two days at work with little to eat and nothing quality was a big part. Got to fix the entire machine. Off to start the ice/heat process.
Comments
Hit the open road for an out and back.
Warm up @ Z2
1x800 @ Z4 (8.44) --> ended up at 8.55
I forgot the recovery times, which were 4' and ended up only taking 2'.
2x1 mile Z4 --> 1st 8.11, 2nd 8.23
Remainder of run was 1.56 miles in 15.21 for a 9.50 pace, which is between Z2 (9.20) and Z1 (10.49).
Had an acupuncture appointment and then went to work.
I did the push up challenge in my home office as my eldest daughter was writing her movie review on Of Mice and Men. Pretty heavy stuff for an 8th grader!
Hope everyone is well!
@Elizabeth - looks like you got the coldest run in so far this week! Won't be long before others start reporting sub-zero from the Frozen Canadian Wilds - Jason?
@Gonzalo - based on that workout, you should smoke the next test. You get to buy RnP a Starbucks coffee then!
Hard core or insane!
Greetings from Rochester! I have the 910xt and can't get it to ping the HR monitor - might you have any suggestions?
Thank you,
Beth
@Kim...can't stand the treadmill !!! but I think my limit is probably 15F...
I got up this morning despite my better judgement and did the run hack. I banged out the 2x1.5 at z4. It felt pretty good, almost too good to be honest. I wondered if I am starting to slip into the mental pattern I ended last year's OS on in that I felt pretty solid/awesome about the runs and shaky/like I was just barely hanging on for the bikes. I am not there for the bike yet, but those workouts are certainly more of a struggle though the trainer and lack of enjoyment could be part of it. Either way, the run is in the books today and it went well. Tomorrow starts the weekend and a big bike, big run weekend!
So, I did the treadmill today during lunch at the gym by my office. Since I haven't done this in about a year and a half, I thought I would make it fun instead of a sufferfest. I remembered the old "Maffetone Fitness test" I used to do and thought this would be a good time to do it again and just see how I do.
Started with a .5mile walk at 4mph and then started running at 6mph. Every minute, if my HR was below 150, I went up .1. As soon as I hit 150, I stopped and then went I went over, I brought it back down every minute by .1. It's the old "Maffetone Fitness Test", for those of you that remember stuff like that (think Mark Allen and Paula Newby-Fraser). The goal is to see what your pace is at a certain HR and see if you are improving through time.
So my AVHR was 149 and my AVSPD was 9:07/mi. That is about 90'/mi slower than I ran the same test on a treadmill 20 years ago. Ok - noted. Now back to the OS and get on with what I am supposed to be doing!
felt great to be back in the pool. Hope that doing this in a rest day does not feel too bad over the weekend workouts!
<img src="/LinkClick.aspx?fileticket=mVOjpBJWVhM%3d" /><img src="/LinkClick.aspx?fileticket=mVOjpBJWVhM%3d" /><img src="/LinkClick.aspx?fileticket=mVOjpBJWVhM%3d" />
Legs were tired this Saturday morning. Still met my goals. Now to rest (hah!) until tomorrow afternoon. BBQ'ing for 150 in the am so I am expecting some tired legs tomorrow as well.
After "puttering" around the house and doing some baking this morning (banana bread and oatmeal banana cho chip bars) I got up the guts to brave the cold and run outside. It really isn't that cold but it is windy. Did 3 x 1 @ Z4 then another 1.50 somewhere between Z3-Z4. After I turn around, I have gravity on my side just a bit so even though my pace didn't slow much from the Z4, the effort was much easier.
Got to love these swim meets and how you spend a whole afternoon to watch 3-4 minutes of racing !
Good thing is I came back on time to see him compete and was even able to shower here !
It was cold and windy with flurries, 5.3 miles hitting Z2 and Z3 for most if the run and finishing with 1 mile Z4
Back to watching swimming for a couple more hours now...
So I did my Sunday run today because of the weather....I could brave the weather outside today but tomorrow is supposed to be brutal! Did the MS @ z4 and continued to do another 5 miles somewhere between Z3 and Z4. Glad to have it done!! Trying to pump myself up for my ride tomorrow AM....damn trainer.
@ Kim- any chance you run the rails to trails in vernon? Thats where I was today! I too, have a slightly easier run once I turn around
Any time you want some company I love going there on the weekends!
@ Kim- That is awesome! I live about 10 minutes from the Church street parking lot. I was out there at 2:30...I usually notice IM apparel so I don't think I saw you lol
Maybe another time!! I am doing the turkey day race! I've done it the past 3 years since I moved to Manchester. It's a great tradition! Good luck to you and your wife! 
I would love to meet up sometime (but with 15,000 people I don;t think the road race will be the place to do it haha)
http://connect.garmin.com/activity/408172353#
I think it is going to be a deadmill day for me.....
I did my run yesterday instead just so I could run outside but avoid this insanity of 20 and windy!
At the bottomline I hit both 1.5milers pretty nice at IF 0.99 and 1.00 and also my total pace for the run was nice
Next week I'll give the Run-Focus-Hack a try and see where it takes me to ... also need to see how quickly I can adapt to the new shoes
http://tpks.ws/oWZA
Ok week 4 in the books. I didn't quite get to Z4 pace like I wanted but I put in some work.
http://app.strava.com/activities/96897141
Week 4 closes out with unreal winds. I cooked 40 pounds of chicken wings in my smoker for a kids party and while the kids ate and the DJ played I went out for my run. Came back all sweaty and cleaned up. Long day. Repeats done. Stayed in zone 3 instead of 4 the rest of the way. 8.28 miles. Avg pace 8:03. .94 IF. Beer earned.
Got snake bit! Had to bail on a workout. Calf Cramp was too severe to complete a single interval anywhere near pace. Looked back over the last two weeks to find the root of the problem. Nutrition is a big part. Two days at work with little to eat and nothing quality was a big part. Got to fix the entire machine. Off to start the ice/heat process.