Sunday in the books. For the first time, I "accumulated time at Z2" after my interval training. I am a true believer: after a year of Z2 heart rate training and 10:30 miles and never getting faster or long runs getting easier, I've dropped minutes and added real speed. As I was barreling along for miles 5-7.5 at 9:15 pace, I just kept thinking "fitness is in the muscles" and "work is speed entering the body." Man this stuff works.
It was tough getting out the door this morning. Luckily didn't have rain or sub-freezing temps here or I might not have done it like some of you tougher peeps .
Made the two main set intervals a bit faster than target. The first one was a bit downhill, so I think the 27" under is OK. The second was about 15" and that was level, so pretty happy about that one. Got in almost 5 miles afterwards at Z1, no Z2 left.
Yes, great work everybody. Good to hear all the positive reports. Looking forward to a rest day tomorrow!
I started a recovery week after my run last Sunday and ended the fast today with a run. Got the 2X1 mile intervals in a little faster than my goal pace and felt really good. I didn't take the week entirely off since I went to the beach with my family for several days and we took lots of walks, but it definitely was low intensity. I knew I was getting rested and restless when we were in a restaurant on Friday evening and a song from my workout playlist came on and I wanted to drop down into the aerobars and start pumping. Looking forward to week 10!
Took my kids to the soccer fields today and got my intervals done there. Struggled a bit to keep my pace up in Z4. Ended up with 12.8 miles running though by adding a fair amount of zone 1 & 2 after the MS. That's my longest run for quite some time. I am doing a half mary on 2/1 so it was good to get a feel for longer distance again. Followed it up with a 30 minute nap which was just enough to get me ready for the final killer core challenge session. Rest day required...
Christmas week complete, with more workouts completed than any holiday before this. Finished the run with the 2 x 1 mile at 6:54's. Better than my Z4 pace by a few seconds and it felt good. Looking forward to rest day tomorrow. Good week everyone!
Comments
Sunday in the books. For the first time, I "accumulated time at Z2" after my interval training. I am a true believer: after a year of Z2 heart rate training and 10:30 miles and never getting faster or long runs getting easier, I've dropped minutes and added real speed. As I was barreling along for miles 5-7.5 at 9:15 pace, I just kept thinking "fitness is in the muscles" and "work is speed entering the body." Man this stuff works.
7.5 miles in 1:09:24. Boom.
http://www.strava.com/activities/10...e-analysis
Made the two main set intervals a bit faster than target. The first one was a bit downhill, so I think the 27" under is OK. The second was about 15" and that was level, so pretty happy about that one. Got in almost 5 miles afterwards at Z1, no Z2 left.
Yes, great work everybody. Good to hear all the positive reports. Looking forward to a rest day tomorrow!
Followed it up with a 30 minute nap which was just enough to get me ready for the final killer core challenge session.
Rest day required...
Below is link of our run with Mike today in New Jersey
Now...to rest ! Good job everyone this week !
http://connect.garmin.com/activity/421324576