Todays run marked the completion of Week 2 for me......Yes am 3 weeks behind the group as a result of slightly sprained knee in week 1. Good news is very little pain after 2 weeks recovery and got all wko's in this week including a 5k turkey trot. Thought for a second about jumping ahead to week 6 tomorrow, but thought better of it about halfway through this mornings run as I struggled to hit my intervals
Had possibly my best run in over a year today. Beautiful weather - about 40 degrees- perfect for running! Hit my new intervals and then didn't slow down too much the remainder of the run. Got in 10 miles in 1:23:24! Haven't done that in a long time!
Spring-ish temps here in Rochester with temps in the 30's.
I had an interesting mix of times today.
Warm up - nailed Z2 1st 800 was 9' over Z4 2nd 800 was right on Z5 1st mile was way under Z5 (7:55 vs 8:18!!) must have been a downhill 2nd mile creamed me at 8:54 - must have been an uphill! Remainder was at Z2+
When I got home, I took my 13 YO daughter out for a 1 mile run. She is training for a 5K on the 21st. I am hoping her swim team training will carry her as we have limited days to train. She did a negative split!
Overall, I feel strong! I haven't been having the omg my legs are going to give out on me feeling I've had prior to joining EN.
It was -35 Celsius with the wind today, so I decided the treadmill didn't look so bad. Did the 1.5 mile intervals at 10:50 and 10:39 and felt good. Felt even better knowing the week is complete with no workouts missed so far in the Outseason! I am loving the plan and I am thinking I will see a difference at the 8 week test session Hope everybody had a great weekend!
Beginner OS Week 5: Sunday Run done on Saturday. Behind on bike rides, Tuesday ride on Friday, Saturday run, Sunday ride #2. First time this season able to finish the run as prescribed with pace/distance/interval #s. I've been building with shorter intervals until building to catch up to the plan. Ankle is holding up with first season of real run training in several years. Struggled to hold pace on last 3' of 1st mile interval. Better on #2; able to push through mentally. As I was running remembered Coach P's advice for fueling...no fuel available, but understood why I wanted to slow down. Fixed it on the bike today.
Distance(pace/IF): 2 x 800(8:03/1.08, 7:48/1.18); 2 x 1 mile (8:25/1.04, 8:15/1.10). Getting less slow every week!
This will be a late post from yesterday as well as today - got caught up in Christmas decorations. Earned plenty of SAUs for wife's Open House next weekend.
Yesterday - although the plan called for 2 X 15'(4') @Z4, I decided to do 4 X 15'(4') @ Z4 and see how that impacted today's run. So, yesterday was (IF/Pwr) 1.01/284, 1.01/283, 1.00/281, and 1.00/280.
Today the 3 x 1mi @Z4 (target 7:30) = 7:54, 7:32, 7:18.
The biggest impact was that I was more stiff and took longer to warm-up than on Wednesday. This is pretty much how I ran my races last year - pushed too hard on the bike and suffered on the run. This just validates the importance of using power on the bike to ensure I have a good run. Ok - now back to the plan!
@Kim, I am on Week #5, Beginner Plan. The Z5 pace was based on what I entered into the EN calculator. I ran a 5K on 10/26 with a time of 25:23, and used that time. What I find so interesting in my run zones is the variances between the zones.
Beth- I was just wondering because I haven't had any z5 running in my Int. OS plans yet so I wanted to make sure I wasn't missing something. Usually the plans are pretty close so I was hoping Z5 was coming up soon. All my runs in the plan have been Z4, 3x 1 mi type stuff.
It feels like I am training for sure. Looking forward to the rest day. Due to Thanksgiving I did the Thursday bike on Friday so had a bit of accumulated fatigue today. That and the fact I overdid the Wednesday run by trying to keep up with the guys from the OSU tri-club.
It took quite a bit of psyching myself up to run hard today. But the legs were actually willing after a bit of coaxing. Just about hit my targets for the 2x800 and 2x1 mile intervals and felt better as the workout progressed.
I didn't have the desire to push during the rest of my run. Instead choosing to enjoy some easier miles between my Z1 and Z2 paces. I was enjoying this and wanted to run longer than the 75-90min called for in the plan. So when I got home I got my kids out and we did another 20 minutes or so. This made for an enjoyable run of just over 11 miles in 1'40".
Went to Toronto for the weekend with hubby to see the Pink concert. We arrived on Saturday, so we did alot of walking around so no workout, but I did get up at 8am and head over the gym next to our hotel and rip of my Sunday run (booohaaa) before we started out day. All missed workouts this week were the Sat workouts - not half bad. Week 6, here we come.
I know I should be in Z4, not Z5. I got a bit ahead of myself, and could not sustain in the second mile. I have a 5K on Saturday, and I am super curious to see how that shakes out after 6 weeks of OS training. This by far, has been the most structured and dare I say most intense OS of four seasons of triathlon.
This by far, has been the most structured and dare I say most intense OS of four seasons of triathlon.
I can totally agree with you on this one. I'm looking forward to week 8 for a re-test. Hoping to add 3-3.5 to the vdot (10% gain). I feel like the group training aspect of EN is great, as peer pressure can be a positive thing. That being said, g'night folks. Morning is fast approaching, see you in the week 6 threads.
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TrainingPeaks calculates this 4 you based on yor rTSS values
I had an interesting mix of times today.
Warm up - nailed Z2
1st 800 was 9' over Z4
2nd 800 was right on Z5
1st mile was way under Z5 (7:55 vs 8:18!!) must have been a downhill
2nd mile creamed me at 8:54 - must have been an uphill!
Remainder was at Z2+
When I got home, I took my 13 YO daughter out for a 1 mile run. She is training for a 5K on the 21st. I am hoping her swim team training will carry her as we have limited days to train. She did a negative split!
Overall, I feel strong! I haven't been having the omg my legs are going to give out on me feeling I've had prior to joining EN.
31 and rain. blah. Running in snow is so much better. 8:06 and 7:52 paces on my 2 x 1.5's. 86 minutes total.
Beginner OS Week 5: Sunday Run done on Saturday. Behind on bike rides, Tuesday ride on Friday, Saturday run, Sunday ride #2. First time this season able to finish the run as prescribed with pace/distance/interval #s. I've been building with shorter intervals until building to catch up to the plan. Ankle is holding up with first season of real run training in several years. Struggled to hold pace on last 3' of 1st mile interval. Better on #2; able to push through mentally. As I was running remembered Coach P's advice for fueling...no fuel available, but understood why I wanted to slow down. Fixed it on the bike today.
Distance(pace/IF): 2 x 800(8:03/1.08, 7:48/1.18); 2 x 1 mile (8:25/1.04, 8:15/1.10). Getting less slow every week!
Yesterday - although the plan called for 2 X 15'(4') @Z4, I decided to do 4 X 15'(4') @ Z4 and see how that impacted today's run. So, yesterday was (IF/Pwr) 1.01/284, 1.01/283, 1.00/281, and 1.00/280.
Today the 3 x 1mi @Z4 (target 7:30) = 7:54, 7:32, 7:18.
The biggest impact was that I was more stiff and took longer to warm-up than on Wednesday. This is pretty much how I ran my races last year - pushed too hard on the bike and suffered on the run. This just validates the importance of using power on the bike to ensure I have a good run. Ok - now back to the plan!
Breakdown of what I did below:
-1 mile Warm Up @ Z1.5
-3 x 1 mile @ Z4.5 .... 6:48/6:49/7:00
-Rest of the run (6 mi) @ Z1.5
Feeling some pain in lower leg as I have run 25 miles / 4 days in a row since the Turkey Trot on Thu. Will take full advantage of rest day tomorrow
Week 5 in the books!
Z1/LRP: 10:49
Z2/MP: 9:20
Z3/HMP: 9:03
Z4/TP: 8:44
Z5/IP: 8:18
Did I do something wrong?
Thank you!
I wish I had your paces!
Hooray to be 5 weeks into the OS!
It feels like I am training for sure. Looking forward to the rest day. Due to Thanksgiving I did the Thursday bike on Friday so had a bit of accumulated fatigue today. That and the fact I overdid the Wednesday run by trying to keep up with the guys from the OSU tri-club.
It took quite a bit of psyching myself up to run hard today. But the legs were actually willing after a bit of coaxing. Just about hit my targets for the 2x800 and 2x1 mile intervals and felt better as the workout progressed.
I didn't have the desire to push during the rest of my run. Instead choosing to enjoy some easier miles between my Z1 and Z2 paces. I was enjoying this and wanted to run longer than the 75-90min called for in the plan. So when I got home I got my kids out and we did another 20 minutes or so. This made for an enjoyable run of just over 11 miles in 1'40".
I know I should be in Z4, not Z5. I got a bit ahead of myself, and could not sustain in the second mile. I have a 5K on Saturday, and I am super curious to see how that shakes out after 6 weeks of OS training. This by far, has been the most structured and dare I say most intense OS of four seasons of triathlon.
I can totally agree with you on this one. I'm looking forward to week 8 for a re-test. Hoping to add 3-3.5 to the vdot (10% gain). I feel like the group training aspect of EN is great, as peer pressure can be a positive thing. That being said, g'night folks. Morning is fast approaching, see you in the week 6 threads.