I am out of town without a bike and it is supposed to rain like poop tomorrow so I bagged on the bike and ran today. To make up for my wussing out on the bike, I decided to run long(er). (I hesitate to ever use the term "run long" after seeing some of those peeps in the Holiday Run challenge run 20 miles on consecutive days)
Hit the first interval no problem but was a little slow on the second. So, I coasted along a few miles a Z1-2 pace and tried it again, Bingo. Intervals at 7:49 and 7:52 shooting for 8:05. Total 10 miles.
Today we had pouring rain the whole day and night with around 1°C and as I felt a slight scratch in my throat I'll take this as a sign to move my sunday-run to monday (as we have holiday tomorrow)!
Stay safe on your long runs and keep us posted here!!
Wow, Sunday's intervals TP in a word "nasty". Legs still having residual fatigue from the run challenge and yesterday's bike workout. Had to reign in the distances at TP 1/2 mi repeats legs sluggish and not use to the leg turnover in the last 10 day's. Hopefully a day off tomorrow will be a start to restart !
I agree with Steve, today's workout was tough. Very pleased with the results though. Hit the two intervals right on pace. The final 30 minutes was all catch up. I forgot what pace I was supposed to be running. I was through the first mile and my garmin was still yelling at me. I thought it was telling me to slow down. I was running Zone 1 and should have been at Zone 2. I pushed the entire remainder to get my pace close to Zone 2.
Did the longer run in the new snow. Intervals were not fast, but at a good effort,: mile 1 at 7:57, mile 2 at 7:39. I am hoping that the snow and wind are just making me stronger and will translate to speed once the roads are clear.
Sunday run done. That was not easy after yesterdays bike & 3+ hour snowshoe hike/jog. Looking forward to watching some football this afternoon & killing the rest day tomorrow.
I have been looking at a HM on 2/16 and didn't know how that would fit into the schedule so any comments would be great. I read the link Joe posted about Modifying your OS. I just want to make sure that the HM on 2/16 will work or if I should find another race. I'm assuming I would count this as my test and I have a history with this race so it would be great to see my improvement since last year. Thanks for all the help
A little sluggish on the first interval, which was at Z3 rather than Z4. I picked it up for the second 800, which was 1 second under Z4, and the mile interval was was closer to Z5. I am wondering if I need 1.5 miles to warm up rather than 1?
I settled in for the rest of the run at Z1, minus 5 seconds, for a total run time of 1:28! It was a beautiful winter's day -- in the high 20's with dry roads.
Sun run complete. After warmup, including strides, hit my Z4 (8:22) intervals feeling good. mile1 8:23, mile 2 8:19. Then enjoyed a comfortable mid Z2 pace to complete 90 mins. 9.21 miles in all. Thankfully today finally warmed up for a nice 20deg F run.
I agree with Steve, today's workout was tough. Very pleased with the results though. Hit the two intervals right on pace. The final 30 minutes was all catch up. I forgot what pace I was supposed to be running. I was through the first mile and my garmin was still yelling at me. I thought it was telling me to slow down. I was running Zone 1 and should have been at Zone 2. I pushed the entire remainder to get my pace close to Zone 2.
@Edwin, What program/app is that that you show a picture of?
Yesterdays workouts were great. I felt strong and good! At the end of my trainer ride I even yelled, buya! LOL scared my dog! That leads me to today....Run was an epic FAIL!! Roads are a mess here so I hit the treadmill. Barely did any running done before I threw in the towel.My knee started to bother me and my mind was wondering BIG TIME. I have very unexpected health stuff going on and I have to go for surgery next week, so I started to think about my sub plans I need to get done (I'm a teacher), and that I have to call to get the same sub in my class for the week ect ect ect, SO, since swimming is my happy place, I went swimming for 60 minutes and felt better. Might not have been the work that was scheduled, but work is work, right?
I'll file this under "it hurts so good". Longest run of my OS so far, helped along by the cold temps and freezing rain... Used my trail shoes and stuck to the main roads to avoid snow & ice.
1hr27min, 11.52 miles for a 7:36 overall pace
Standard w/u with a Z1 mile + 4x30" strides at ~Z5 pace
After looking at the self-inflicted carnage of my '12-'13 OS, I have decided against the bike focus and will instead try a mix of the Advanced and Intermediate plans. Today I followed the Advanced run plan, so after my w/u:
0.5 miles @ 6:32 pace 1 mile @ ~Z1 (8:02 pace) 1 mile @ 6:36 pace 1 mile @ ~Z1 (8:11 pace) 1.5 miles @ 6:36 pace 3.9 miles @ Z1 (8:07 pace)
Grabbed a quick shower and then rested the legs while watching Walking with Dinosaurs with the kiddos.
Going to try and get a core wko in later today and am looking fwd to the rest day tomorrow!
@Laura, good luck with your surgery. I understand about bad workouts, my run yesterday was a busy and the one today went well. Those things happen especially when life gets in the way. Take care.
Laura- sorry about the bum wko but they def. happen. Hope all is ok and wishing u a speedy recovery!
Main set only for me. I had a torturous massage yesterday and I was still feeling it. My right side from the low back down was tight and/or sore so he really worked it. Super painful so I tried not to set myself back too much. Will go back for more pain infliction next week.
Target pace was 9:20. Hit it on first interval and then 9:23 on second. Just 1/2 mi easy after then I decided to pull the plug.
I thought treadmill was supposed to be easier but I much prefer z4 in the real world!
Yesterday's run was a bust as I had to dial back the intensity big time. I did that because the run wasn't going well and today's run was a higher priority for me. I'm glad to say that paid off. I but my intervals today and them tacked on 41 minutes of almost Z2 work for a total of 10.7 miles in 1:29.
I'm ready for the rest day tomorrow and the massage I have scheduled.
@Laura - like Mark said, I wish you well! We do this sport to make life better - a means to an end. It's the lifestyle that counts in the end; a workout that ends up swimming in "your happy place" is a better workout. Looking forward to hearing about your recovery when you can train again.
Today was winds gusting to 28mph and although the windchill brought it only down to about 39 degrees, my effort varied based on what I was pushing through. But, somehow I managed to make my targets @ 8:00/mi and my splits were .5 - :58, 1mi 7:59, 1.5 - 11:57.
Although I didn't make it to the 13.1 mi like Ray and Gonzalo, I managed to put in a total of 9 mi. Since my race in week #14 is 8miles, I am glad I at least put in a little more based on Coach patrick's video from last week.
I am SO lucky to be part of such an amazing team! Thank you for all your support, it means more than you know. I will def keep you updated, I am hoping for a quick recovery. Keep up the great work everyone!!! Can't believe we are heading into week 11!!!
Forgot to post yesterday's run. Weather started at 15F and ended at 30F. I was wearing snug compression gear as a base layer and found it tough to breath with this stuff on - anyone have that problem? Here's the results:
2 mile WU @ 8:35 pace 1 mile @ 6:53 pace (6:55 goal) 1 mile recovery @ 9' pace 1 mile @ 6:52 pace (6:55 goal) 1/2 mile recover 9:20 pace Rest of run splits: 7:45, 7:43, 7:33, 8:51
Comments
I am out of town without a bike and it is supposed to rain like poop tomorrow so I bagged on the bike and ran today. To make up for my wussing out on the bike, I decided to run long(er). (I hesitate to ever use the term "run long" after seeing some of those peeps in the Holiday Run challenge run 20 miles on consecutive days)
Hit the first interval no problem but was a little slow on the second. So, I coasted along a few miles a Z1-2 pace and tried it again, Bingo. Intervals at 7:49 and 7:52 shooting for 8:05. Total 10 miles.
Getting ready for that 1/2 marathon test.
Stay safe on your long runs and keep us posted here!!
Wow, Sunday's intervals TP in a word "nasty". Legs still having residual fatigue from the run challenge and yesterday's bike workout. Had to reign in the distances at TP 1/2 mi repeats legs sluggish and not use to the leg turnover in the last 10 day's. Hopefully a day off tomorrow will be a start to restart !
I agree with Steve, today's workout was tough. Very pleased with the results though. Hit the two intervals right on pace. The final 30 minutes was all catch up. I forgot what pace I was supposed to be running. I was through the first mile and my garmin was still yelling at me. I thought it was telling me to slow down. I was running Zone 1 and should have been at Zone 2. I pushed the entire remainder to get my pace close to Zone 2.
Sunday run done. That was not easy after yesterdays bike & 3+ hour snowshoe hike/jog. Looking forward to watching some football this afternoon & killing the rest day tomorrow.
A little sluggish on the first interval, which was at Z3 rather than Z4. I picked it up for the second 800, which was 1 second under Z4, and the mile interval was was closer to Z5. I am wondering if I need 1.5 miles to warm up rather than 1?
I settled in for the rest of the run at Z1, minus 5 seconds, for a total run time of 1:28! It was a beautiful winter's day -- in the high 20's with dry roads.
Have a super Sunday!
Sun run complete. After warmup, including strides, hit my Z4 (8:22) intervals feeling good. mile1 8:23, mile 2 8:19. Then enjoyed a comfortable mid Z2 pace to complete 90 mins. 9.21 miles in all. Thankfully today finally warmed up for a nice 20deg F run.
@Edwin, What program/app is that that you show a picture of?
Feelin Alright! I did a half Steve West!
2014 OS Week 10 Sunday Advance Run 1.5.14
Split
Time
Distance
Avg Pace
Avg HR
Max HR
1
0:25:50
2.75
0:09:24
130
139
Warmup
2
0:03:45
0.50
0:07:30
149
153
800 x 7:30 pace
3
0:09:19
1.00
0:09:19
139
156
4
0:07:31
1.00
0:07:31
149
156
1600 x 7:30 pace
5
0:09:19
1.00
0:09:19
139
156
6
0:11:15
1.50
0:07:30
155
160
2400 x 7:30 pace
7
0:09:01
1.00
0:09:01
137
159
8
0:03:45
0.50
0:07:30
149
153
800 x 7:30 pace
9
0:09:04
1.00
0:09:04
144
153
10
0:08:00
1.00
0:08:00
151
154
11
0:07:45
1.00
0:07:45
156
160
12
0:06:32
0.85
0:07:41
161
165
Summary
1:51:07
13.10
0:08:29
149
165
Yesterdays workouts were great. I felt strong and good! At the end of my trainer ride I even yelled, buya! LOL scared my dog! That leads me to today....Run was an epic FAIL!! Roads are a mess here so I hit the treadmill. Barely did any running done before I threw in the towel.My knee started to bother me and my mind was wondering BIG TIME. I have very unexpected health stuff going on and I have to go for surgery next week, so I started to think about my sub plans I need to get done (I'm a teacher), and that I have to call to get the same sub in my class for the week ect ect ect, SO, since swimming is my happy place, I went swimming for 60 minutes and felt better. Might not have been the work that was scheduled, but work is work, right?
I'll file this under "it hurts so good". Longest run of my OS so far, helped along by the cold temps and freezing rain... Used my trail shoes and stuck to the main roads to avoid snow & ice.
1hr27min, 11.52 miles for a 7:36 overall pace
Standard w/u with a Z1 mile + 4x30" strides at ~Z5 pace
After looking at the self-inflicted carnage of my '12-'13 OS, I have decided against the bike focus and will instead try a mix of the Advanced and Intermediate plans. Today I followed the Advanced run plan, so after my w/u:
0.5 miles @ 6:32 pace
1 mile @ ~Z1 (8:02 pace)
1 mile @ 6:36 pace
1 mile @ ~Z1 (8:11 pace)
1.5 miles @ 6:36 pace
3.9 miles @ Z1 (8:07 pace)
Grabbed a quick shower and then rested the legs while watching Walking with Dinosaurs with the kiddos.
Going to try and get a core wko in later today and am looking fwd to the rest day tomorrow!
Main set only for me. I had a torturous massage yesterday and I was still feeling it. My right side from the low back down was tight and/or sore so he really worked it. Super painful so I tried not to set myself back too much. Will go back for more pain infliction next week.
Target pace was 9:20. Hit it on first interval and then 9:23 on second. Just 1/2 mi easy after then I decided to pull the plug.
I thought treadmill was supposed to be easier but I much prefer z4 in the real world!
Happy rest day all!
Yesterday's run was a bust as I had to dial back the intensity big time. I did that because the run wasn't going well and today's run was a higher priority for me. I'm glad to say that paid off. I but my intervals today and them tacked on 41 minutes of almost Z2 work for a total of 10.7 miles in 1:29.
I'm ready for the rest day tomorrow and the massage I have scheduled.
Tough run - mentally and physically.
46 laps / 0.2 miles/lap / 9.2 miles in indoor track (Hampshire Dome - Milford, NH)
Int 1 8:47 / Int 2 8:47 - a little faster than my z4 (9:07)
Looking forward to the football game
Mike
I'm with Michael, tough run mentally and physically for all those peeps who did all the work yesterday.........as designed.
http://www.strava.com/activities/104326518
Onward to week 11..............
Goal : 800, 1600 and 2400 Z4 (7:02) Intervals with 1 mile recovery in the middle to get rested
DONE : Total time 1:43hr / 13.1 miles
http://connect.garmin.com/activity/425413711
Breakdown:
- WU , 1.5 miles at Z1.5 (8:03 pace)
- 800m , 3:19 (6:39 pace)
- 1 mile Z1 rest
- 1600m , 6:46 (6:46 pace)
- 1 mile Z1 rest
- 2400m , 10:26 (6:57 pace)
- 1 mile Z1 rest
- Added 5.6 miles at Z1.5 (8:05 pace)
Happy because 2 weeks ago I had done something similar (HM out of Sun run) and it had taken me 1:45hr
Today was winds gusting to 28mph and although the windchill brought it only down to about 39 degrees, my effort varied based on what I was pushing through. But, somehow I managed to make my targets @ 8:00/mi and my splits were .5 -
Although I didn't make it to the 13.1 mi like Ray and Gonzalo, I managed to put in a total of 9 mi. Since my race in week #14 is 8miles, I am glad I at least put in a little more based on Coach patrick's video from last week.
I am SO lucky to be part of such an amazing team! Thank you for all your support, it means more than you know. I will def keep you updated, I am hoping for a quick recovery. Keep up the great work everyone!!! Can't believe we are heading into week 11!!!
Tough intervals today on the treadmill after a hard bike yesterday.
2 mile WU @ 8:35 pace
1 mile @ 6:53 pace (6:55 goal)
1 mile recovery @ 9' pace
1 mile @ 6:52 pace (6:55 goal)
1/2 mile recover 9:20 pace
Rest of run splits: 7:45, 7:43, 7:33, 8:51
Total 9.03miies / 8:03 avg pace