Hi everyone, I did my run workout this morning. It was cold (still below 20F) and I got the mile intervals in. Overall it went well, I am still a bit tired but I am starting to gear up for the run test. I am not, however, geared up for the bike tomorrow with 10x2! ;-0 Good work all!
Cut my run short tonight. Felt all day like I might be coming down with something, but told myself I couldn't skip just because I feel like I might be getting sick, as that sounds like a pretty lame excuse. Got on the treadmill and the warm up was definitely letting me know I was not my full self, but I tried for an interval anyways. Got 1 and 1/4 intervals done and called it a rap. Early to bed tonight to fight off this bug and ready to face the VO2 on the bike tomorrow!
Just got run done ... 10:30 PM...very late again. Had to really get the energy to go out after coming back home around 8:30 after a long day at work that included leading last plantwide meeting of the year with 300+ people
But then...again run went well ...did 4x1 mile (5') that was supposed to be at Z4 (7:10) and ended up doing Z5 for almost all of them (my Z5 is 6:47)
Breakdown and link below: -1 mile warm up 8:15 -4 x 1 mile : 6:45, 6:45, 6:51 , 7:00 -Extra mile/cool down : 8:40
Total time/distance : 1hour & 7.7 miles
I think my playlist definitely helped with it... classics like Wheels (Foo Fighters) , Run Around (Blues Traveler) and Running on Empty (Jackson Browne) pull me through it !
LOL.....if your gonna be dumb, you'd better be though! Actually I had always wanted to do a treadmill Mary, and to be honest, it wasn't bad at all. Something I'd do again.
@ Joe- legs already feeling better, pool run today, track run Sunday. Agree with compression thoughts. I use 110%PlayHarder, very tight stuff and live the ice packet pockets, really makes it ez to ice it down a couple of times per day.
Looks like everyone's having solid work! Half way and I can't wait to test next week!
Been traveling this week for work so missed Tuesday's WOs but got my Wed. run in late last night and even split all 3x1's @ 7:42 and felt great the entire time.
Fun reading how everyone else is doing. Looking forward to seeing all the gains in peoples tests next week!
Late on the post - I only had time for .5 warm up in 5.02 3x1 mile - 8.45, 8.37, 8.30 with 3x20" hills at 4% grade.
Super chilly here and snow covered roads. Even though we live in the Bermuda Triangle of snow, people still freak out and become bad drivers as soon as the snow flies. Thankful for the treadmill in the cave!
Did my makeup run for skipping Tuesday. Needed that one. 3.4 miles in 33 min...nice n easy. I didn't do the uphill strides because my PT says I shouldn't run hills until my quad strain is healed up. Did my strides though.
Easy run this morning before tomorrows HM. Cold out there. 11 degrees. It should be about the same tomorrow. I am going to try and stick with the pacing from the Wiki however it took me along time to warm up in the cold. Hopefully I can get some stretching in pre-race and get everything ready to run early. If not I will just do the best I can until the legs are ready. I will not push on the legs. I have too big a season in 2014 to hurt the myself in a fun HM. http://tpks.ws/02St
Run not happening again today... Bike was fine last night and I feel pretty good, just a random infrequent cough. Hopped on the 'mill, did my first mile, felt fine then got a tickle in my throat that turned into a coughing fit and it won't go away. Gggrrrrr. Well, I'll be we'll rested for test next week!
@Larry - checking in at 11 degrees! Whoo-hoo! That just makes me feel good knowing that although I slugged it out yesterday, it wasn't that cold to have my eyebrows frost over!
@Emily - nice splits, shows good pacing! Almost what I did for my 4 X 1mi repeats earlier this week.
Run focus - need to re-think this after the test. I did my LTHR run yesterday and forward progress has certainly stopped, i.e., more running may not produce better results than rest. We'll certainly see next week.
Joe- will def be interesting to compare notes among the Run Focusers group and see if it helped or hurt or no impact. In reality, I've probably only gotten in the maybe 4-5 of the fri runs since I got a late start on the Run Focus.
Because of work/travel plans this coming week, did my run test this afternoon. All I can say is - Work Works!
Split
Time
Moving Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg Moving Pace
Best Pace
Avg Run Cadence
Max Run Cadence
Avg Stride Length
Calories
Summary
28:00.8
27:51.0
3.14
7
13
8:55
8:52
6:22
176
198
0.90
328
1
9:23.2
9:13
1.00
0
0
9:23
9:13
8:11
172
176
1.00
112
2
8:52.5
8:53
1.00
0
7
8:52
8:53
8:21
176
182
0.89
105
3
8:34.1
8:34
1.00
7
7
8:34
8:34
8:05
178
186
0.86
101
4
1:11.1
1:11
0.14
0
0
8:23
8:23
6:22
180
198
0.77
10
I looked at my baseline 5K test, and my time was 34:20:05, with an avg pace of 11:26. Same indoor track, so there were no changed variables. Suffice it to say, I'm really pleased, and have improved my V dot to 33.4 from 26.2!
Sunday run is done. I ran over to my run test track to check it out, and found a muddy sloppy mess. It's a dirt track at the local middle school. I've run on it after weeks of rain (it's Seattle) with no issues but I guess since the ground froze and thawed it's become a mud hole. Oh well, I guess I will use my flat straight run route at work.
No problems with Z2 out Z3 back...felt great. Which is reassuring after blowing up on the bike this morning. I've either crushed the bike and blown the run or vice versa so far in this OS; I hope all the pieces come together next week.
Took the training from 20F and snow to 85F and sun [sigh...]. Family vaca for the week in Aruba. Tackled an hour run yesterday that started great - really had to slow paces on WU that were way too quick. Moved on to 3 x 1 @ z4. Mile 1 at target. Mile 2 slowed by 20" and then I realized the body wasn't accustomed to the temps/humidity/dehydration. Mile 3 was 60" off pace and I was hurting. Finished roughly 7 miles in an hour. Heart rate off the charts - I think I'm better off using hr over pace this week. Very tough run and I'm thinking by the time I adjust to the temps, it'll be time to go home. No complaints here - very scenic and enjoying the sun and family. Happy testing week to all!
Comments
I did my run workout this morning. It was cold (still below 20F) and I got the mile intervals in. Overall it went well, I am still a bit tired but I am starting to gear up for the run test. I am not, however, geared up for the bike tomorrow with 10x2! ;-0 Good work all!
Target 8:22...7:40, 8:00, 7:57...total run of 55 min.
Faster pace but I was letting my HR dictate the pace.
Had to really get the energy to go out after coming back home around 8:30 after a long day at work that included leading last plantwide meeting of the year with 300+ people
But then...again run went well ...did 4x1 mile (5') that was supposed to be at Z4 (7:10) and ended up doing Z5 for almost all of them (my Z5 is 6:47)
Breakdown and link below:
-1 mile warm up 8:15
-4 x 1 mile : 6:45, 6:45, 6:51 , 7:00
-Extra mile/cool down : 8:40
Total time/distance : 1hour & 7.7 miles
I think my playlist definitely helped with it... classics like Wheels (Foo Fighters) , Run Around (Blues Traveler) and Running on Empty (Jackson Browne) pull me through it !
LOL.....if your gonna be dumb, you'd better be though! Actually I had always wanted to do a treadmill Mary, and to be honest, it wasn't bad at all. Something I'd do again.
Looks like everyone's having solid work! Half way and I can't wait to test next week!
Been traveling this week for work so missed Tuesday's WOs but got my Wed. run in late last night and even split all 3x1's @ 7:42 and felt great the entire time.
Fun reading how everyone else is doing. Looking forward to seeing all the gains in peoples tests next week!
HAPPY THURSDAY~
3x1 mile - 8.45, 8.37, 8.30 with 3x20" hills at 4% grade.
Super chilly here and snow covered roads. Even though we live in the Bermuda Triangle of snow, people still freak out and become bad drivers as soon as the snow flies. Thankful for the treadmill in the cave!
Did my makeup run for skipping Tuesday. Needed that one. 3.4 miles in 33 min...nice n easy. I didn't do the uphill strides because my PT says I shouldn't run hills until my quad strain is healed up. Did my strides though.
http://app.strava.com/activities/99942045
Easy run this morning before tomorrows HM. Cold out there. 11 degrees. It should be about the same tomorrow. I am going to try and stick with the pacing from the Wiki however it took me along time to warm up in the cold. Hopefully I can get some stretching in pre-race and get everything ready to run early. If not I will just do the best I can until the legs are ready. I will not push on the legs. I have too big a season in 2014 to hurt the myself in a fun HM. http://tpks.ws/02St
Did 5x 8 minute miles and the strides
http://connect.garmin.com/activity/415297610
Rest now !
got a 35' tempo run in before the bike wko today:
5' w/u
15' @ 7:10 pace
15' @ 6:56 pace
currently staying in Abu Dhabi for work, so got some hot weather training in and a chance to put my (ugly) feet up before a work dinner this evening
@Mike - wow! Try to appreciate the warm weather enough for ALL of us stuck in the cold!
Did 30 minute Z2/Z3 run this a.m. in 12 degrees. Felt colder than that. Hands just beginning to function again and I was wearing gloves too!
Today's run felt great. 30 min z2 out and z3 back
1 @ 8:26
2 @ 8:20
3 @ 7:49
4 @ 7:50
http://app.strava.com/activities/100157605
... and now, baking Christmas cookies with the kids.
@Emily - nice splits, shows good pacing! Almost what I did for my 4 X 1mi repeats earlier this week.
Run focus - need to re-think this after the test. I did my LTHR run yesterday and forward progress has certainly stopped, i.e., more running may not produce better results than rest. We'll certainly see next week.
Because of work/travel plans this coming week, did my run test this afternoon. All I can say is - Work Works!
I looked at my baseline 5K test, and my time was 34:20:05, with an avg pace of 11:26. Same indoor track, so there were no changed variables. Suffice it to say, I'm really pleased, and have improved my V dot to 33.4 from 26.2!
Sunday run is done. I ran over to my run test track to check it out, and found a muddy sloppy mess. It's a dirt track at the local middle school. I've run on it after weeks of rain (it's Seattle) with no issues but I guess since the ground froze and thawed it's become a mud hole. Oh well, I guess I will use my flat straight run route at work.
No problems with Z2 out Z3 back...felt great. Which is reassuring after blowing up on the bike this morning. I've either crushed the bike and blown the run or vice versa so far in this OS; I hope all the pieces come together next week.
3 miles, 27 minutes even. http://app.strava.com/dashboard/feed/10/1
Did the following:
-1 mile warm-up 7:56
-1 mile 7:24 (close to Z3 actually)
-1 mile 7:14 (close to Z4...)
-1 mile cool down 7:53
so, actually was more like a Z3/Z4 run
Total 30min 30 sec and 4 miles
http://connect.garmin.com/activity/415693152
Now....Sunday rest and BIKE TEST ON MONDAY !!!
Good Luck everyone !
@Dawn, awesome improvement. Keep it going and good luck on your bike test. Bob
Got in my 25' run this morning and was glad it was at Z1 w/ strides. Looking forward to getting this run test over! Time to fire up a new thread!