You know it's cold when 1 hour into the run you take a sip of what's left in the fuel belt containing the perform and you get ice!
In spite of the cold did very well on this run: 1 mile warm up at Z2 and then 2x1.5mi (5') that supposed to be at Z4 (7:25 in my case) but I felt great and pushed for more getting them done in under Z5 (6:52 and 6:56) Rest in between and after was 5 min at Z1 After that settled back to Z2 pace minus 10-15 sec and got 6 miles more Big hill at the end too. Total 11.4 miles and 1hr28 min http://connect.garmin.com/activity/408440087 Great work everyone this week. Getting very motivated by seeing all your posts. Week 4 in the books!
RPE run today as the wind was out of control. 6:00 miles suddenly turned to 9:00 miles within a matter of 50 feet even though I didn't change directions. Impossible to have any data from the watch that matched the effort I was putting in. I wish it was the holiday run challenge as I would have had points for threshhold work, below freezing, over an hour, and possibly wind chill factor......uhhh I'm going to hate winter.
@Gonzalo- love those slushies! I remember my training for my first half-marathon, which was at the end of January, and I was so excited to try out nutrition during a run for the first time. I couldn't open the gel because my hands were so cold, once I did I felt like I had to chew the gel it was so viscous, and then my gatorade was ice. Sad day.
Just knocked off the run, beating my Z4 time by 10-20 seconds all three times. Not too worried about overachieving, as I seem to be recovering fine from these and my test was not my best work to say the least. I'm doing a Turkey Trot on Thursday and I think I'll reset my zones with that.
I skipped the run yesterday and worked in the yard for 8 hours including taking 2 loads of trimmings and trash to the landfill (almost a ton in all). That meant that I moved all that at least once yesterday and most of it twice. I guess that kinda makes up for 30 minutes of running Today I went out and nailed the run. I was feeling good and did the intervals in 7:01, 7:03, and 7:02. I cut the recovery time down from 4 minutes to 3 minutes since I was running so well. I'm not sure if it's the increased fitness or the lack of running yesterday. Wednesday's run was over the same course and my intervals were quite a bit slower even with 4 minute recoveries. The other difference on Wednesday was that it was in the evening and I have a standing workstation so my legs were not as fresh.
Managed to get all the main sets in this week in Rx order. Even got in a 90 min run today in the cold (31 deg) and wind. Hope everyone across the US is dealing with the cold front ok. Me, I love hand warmers.
Love reading these posts about running outside in the cold! I think Jason reports in with the coldest - hard to beat below zero!
Started this morning at 35 degrees and 15mph winds and hoped to get the whole workout in before the rains came - got me at the 1 mile out and I turned around and was pretty well soaked by the time I got back.
So, second try this afternoon was successful. Just about 38 degrees and a good 15mph wind, but I knew someone else out there was doing these! Ran a bit slower and at a lower heart rate than my RPE felt. But, I got it in and earned my evening beer tonight!
felt GREAT on today's run. Have been bumping the time up 5' each week and hit 1h15 today for an even 10 miles. I actually quite enjoyed the wintry weather as I was dressed properly and didn't feel cold at all. Normally, I feel that runner's high later in the run (if at all). Today I felt the high for the whole run starting ~30sec in. Nutrition may have played a role in the good vibes too: had a gel + shot bloks 10' before run and downed a 24oz bottle of perform during the run. Really good post from Coach P reminding us about the importance of nutrition. Overcooked each mile interval and was really trying to throttle back for most of the main set. Finished off with some time at Z1.5.
Going to try and go back2back with the bike wko tmw and Tuesday, as we hit the road from Tuesday pm - Saturday. Might do a Turkey Trot this week near my folks' place around Detroit to see how the vdot is coming along.
On a personal note, make sure you give your loved ones an extra hug tonight/tomorrow/this week. My extended family suffered a tragic loss yesterday and have been thinking about that a lot...
Congrats to all who braved this early shot of cold and wind! Here in Orono it was 20* with 25 mph winds and gusts to 38, wind chills near 0*..... brrrrr!
I, on the other hand did not feel all that tough today so got my 3x1 done on the deadmill. 87 minutes and 10 miles overall.
Had some mojo issues early on but reminded myself that just last week I did a full marathon on the deadmill, convincing myself this was nothing by comparison.
Sorry about your loss. My Dad passed away this September and I now wear his college ring from LSU to remind me of him during the day. He was almost 91, so we had him a long time, but still...
Yesterday was spent building furniture, courtesy of IKEA, and listening to the wind howl in the 15F temps - never made it outside, but made up for it today. My Garmin was acting up, so I just went and ran. One mile warm up, then half mile at a hard tempo. Rested for 30 seconds and then just...ran. I have no idea what my pace was, but I was comfortable and enjoyed the night temps. Ran 45 minutes, so I'm guessing maybe 4 miles? Whatever it was, I felt good!
Bike tomorrow, then run on Wednesday, 5K run Thursday morning, then bike. Rest on Friday and Saturday - 13.1 miler!!!
Manchester road race today. Nice little jaunt in the 20's with 15k of my closest friends. Obviously not ideal conditions for running your best but I did the best I could and had fun. Last time I did the race was in '09 so I was able to beat that time by about 8mins for the 4.7 mi course.
My Z4 target pace is 9:47. Here are the splits from the "race":
Comments
In spite of the cold did very well on this run:
1 mile warm up at Z2 and then 2x1.5mi (5') that supposed to be at Z4 (7:25 in my case) but I felt great and pushed for more getting them done in under Z5 (6:52 and 6:56)
Rest in between and after was 5 min at Z1
After that settled back to Z2 pace minus 10-15 sec and got 6 miles more
Big hill at the end too. Total 11.4 miles and 1hr28 min
http://connect.garmin.com/activity/408440087
Great work everyone this week. Getting very motivated by seeing all your posts. Week 4 in the books!
Just knocked off the run, beating my Z4 time by 10-20 seconds all three times. Not too worried about overachieving, as I seem to be recovering fine from these and my test was not my best work to say the least. I'm doing a Turkey Trot on Thursday and I think I'll reset my zones with that.
Here is a tip on the slushies. If you can turn your bottles upside down. Things freeze from the top down. Then when you drink you still have liquid.
Started this morning at 35 degrees and 15mph winds and hoped to get the whole workout in before the rains came - got me at the 1 mile out and I turned around and was pretty well soaked by the time I got back.
So, second try this afternoon was successful. Just about 38 degrees and a good 15mph wind, but I knew someone else out there was doing these! Ran a bit slower and at a lower heart rate than my RPE felt. But, I got it in and earned my evening beer tonight!
I took a pre-run picture, and will try to see if I can upload it. I don't see a quick way from here- maybe it is a mobile thing?
Stay cozy everyone!
Beth
Going to try and go back2back with the bike wko tmw and Tuesday, as we hit the road from Tuesday pm - Saturday. Might do a Turkey Trot this week near my folks' place around Detroit to see how the vdot is coming along.
On a personal note, make sure you give your loved ones an extra hug tonight/tomorrow/this week. My extended family suffered a tragic loss yesterday and have been thinking about that a lot...
Enjoy the start of Week 5!
I, on the other hand did not feel all that tough today so got my 3x1 done on the deadmill. 87 minutes and 10 miles overall.
Had some mojo issues early on but reminded myself that just last week I did a full marathon on the deadmill, convincing myself this was nothing by comparison.
20 degrees and 25 mph winds makes for an interesting run any day.
Had my route changed by a downed tree and enjoyed the head winds while going uphill.
Needless to say, I'm looking forward to our day off tomorrow.
Stay warm everyone.
Mike
@Mike,
Sorry about your loss. My Dad passed away this September and I now wear his college ring from LSU to remind me of him during the day. He was almost 91, so we had him a long time, but still...
Bob
Yesterday was spent building furniture, courtesy of IKEA, and listening to the wind howl in the 15F temps - never made it outside, but made up for it today. My Garmin was acting up, so I just went and ran. One mile warm up, then half mile at a hard tempo. Rested for 30 seconds and then just...ran. I have no idea what my pace was, but I was comfortable and enjoyed the night temps. Ran 45 minutes, so I'm guessing maybe 4 miles? Whatever it was, I felt good!
Bike tomorrow, then run on Wednesday, 5K run Thursday morning, then bike. Rest on Friday and Saturday - 13.1 miler!!!
Getting better. Last week avg'd 8:07/mi on 3x1. Today avg'd 7:54/mi on 2x1.5.
Run in the rain. Zone 4's on the 1.5miles x 2 and Stayed in Zone 3 for the rest.
My Z4 target pace is 9:47. Here are the splits from the "race":
Mile 1- 11:27
Mile 2- 12:03
Mile 3- 10:15
Mile 4- 9:14
Mile 5- 9:01
Followed by Z2 cleaning and Z3 cooking. Hope everyone had a great thanksgiving!