Run test today. 5K race in 22:47 for 42 VDOT. Very warm and humid, but improved over 23:38 5K race I did on New Year's day. Hoping to get my pathetically old and slow legs to at least 7:00 pace for 5K by the end of the OS.
1 minute in 10 days!!??? At this rate, you'll be back above a 45 VDOT in no time, I bet. Maybe you'll get lucky and have a cold snap for the next test? I know, snowball's chance, etc.
I did the run test Wednesday. I waited until it was 25 at noon vs. 11 first thing in the AM. It was still a little slippery, too. I posted a 40 VDOT; makes sense since I was a 42.5 for November 5K and 10K and have not run as much since then and eaten more . I am heavier this January than the last six years but discipline and Loseit.com should help the run get back where I want it.
Glad to hear I wasn't the only one who felt this way. Now that it's over, I feel pretty good though! And, the pain cave got a bit of a cleaning afterwards too. If I am going to be spending time there, I want it to be as clean as possible ok, at least relatively sanitary.
Man, the sweat pours off me during these workouts!
Sometimes you're the bug; sometimes you're the windshield. I felt like the bug on the run today. Unfortunately, the rain moved in and I had to run on the Dreadmill, which I did right off the bike. It didn't feel good, but it feels good to be done!
With the evening bike ride yesterday, I chose to do the Sunday run workout this afternoon - I'll do the Saturday brick tomorrow. Run went well. 2x1mi (2') at z4 felt good - I tacked on 1mi at z2 to round out the 45'.
Couldn't finish the 30 min treadmill run after the bike this morning. Both thighs cramped. Never had that happen before. I walked it off but decided not to press the issue. Any thoughts on what causes leg cramps?
At Al, I have my intensity mojo back and hope to race myself back into shape. Started a weight program a month ago after shelving it for two years and I think that is really helping. 10K race next Saturday and again 2 weeks later.
Got my run done today - that means that I am 100% on training for the week which is literally the first time I have ever been 100%, I even have a morning run date to get my last run for the week.
As far as body comp goes- I am down 9lbs since 1/1/14. :-). I am working this OS!
Got my BRIC run in after the bike-I must be the only one who actually likes it-legs all warmed up. Hit my new paces (down from previous) pretty easily-ran in bike shorts in chilly 51 degrees (arm warmers, gloves and beanie on though).
Sunday AM 6.5 mile run done. I have a half marathon coming up in shortly after the JOS, so my goal is to extend these runs to 9-10 miles. It was breezy, but not too cold. Slightly overcooked the z4 effort, in part because I was having a hard time judging RPE vs pace running into the wind. Need to pay more attention to that next time. Happy Sunday everybody!
Slipped on ice on the Chicago lakefront path just over 7 miles into my run this morning. Landed on my ankle and had to cab it home. Icing it now so hopefully it's just something minor.
The run was pretty good up to that point. Did 2x1mi at 6:16 and 6:10 (although with tailwind), and the overall run was 7.3 @7:01 pace.
@ Matt - hey man, hope you are okay. Ice it again while watching football today. Rest up.
I did 9.5 miles today in 1:19, avg pace of 8:18. I ran with my old Boston Marathon training group from the Evanston Running club. Fun to see them. After 3 easy warm up miles @ 8:45 we picked up the pace and ran the last 6.5 @ about 8:00 pace. It was comfortable pace and we talked most of the way. Since it was windy & icy, nobody did any intervals; we just cruised along. I'm signed up for a 10k on Feb 9 and a half marathon (Cary March madness) on 3/16 so starting to build up some distance.
Good job Kate and Bruce! Matt, hope the ankle sprain is minor-ice, ice, ice, rest and elevation!
I did 6 miles with 2 at sub Z5 (8:07): 7:51, 7:57 Wanted to run longer than an hour but had to get on a conference call. Still deciding whether to sign up for PF Changs RNR half next Sunday.
I ran 4 miles today on the TM. A little warmup 2 X 1mile @ 6:31 & 6:27. The 2nd one was a little tougher with only a 2 minute rest between intervals. Followed it up with a cool down. I'm playing a couple indoor soccer games this afternoon so I only ran for 30 minutes. That's my 1st complete week of training in over a month, feels good! Enjoy the rest of your weekends everyone!
Some impressive stuff happening here already! @Matt, I'm sorry to hear about your fall. I hope nothing serious happened. Ice it, take care of it and we'll hope for ya. BTW, my brother-in-law and his wife used to live right near you on West Newport.
Got my run in this morning but did it a little differently. Since all of my A races are quite hilly I have taken to doing intervals on hills even though it makes it impossible to follow my recommended paces. After all these years I've also can judge by HR and perceived exertion whether I'm in Z4, Z5 or ZP. The two intervals included a nasty hill. First one with the hill at the last quarter of the mile, the second starting at the bottom of the hill. Yummy. Just a touch under 8 miles, either going up or, as Chris Christie said "going down, honey".
Tomorrow's a resting day - and that's a good thing.
It's great seeing all the awesome running work being done here. Sorry about the fall Matt!
I am still standing down on the running front. I think I have eliminated Plantar Fasciitis as the source of my heel pain....unfortunately the leading contender is a heel spur.
I hit both the 1mi intervals right at vDot target pace. I added an additional 1.25 at just below Z2. I just couldn't hang onto Z2.
I've got the treadmill at 2%, which is where I tested. In the past, I've always run at 1% incline. I'm finding this difference has a real influence on the difficulty of the runs.
@Matt - hopefully the ankle is nothing serious. Knowing you, you will be back at it on Tuesday just fine.
Week 1 is in the books. Today's 2 x 1 mi at tempo pace seemed harder than the 5k test, ends up that's because I was going 15" a mile too fast. I'm sure the cumulative fatigue of the first week back at it was kicking in a little as well. Overall I'm feeling good and looking forward to week 2!
Distance came up short but garmin pace was 6:28 avg vs my Dec pace avg of 6:33 so I will take it! When I shed 6lbs (5%) and get back to racing weight I think I can see a 5k PR (sub 6:20 pace goal) in the not too distant future!
Hi all - My name is Steve. EN noob here... loving the energy from the group as I'm getting acquainted to the site and where to find info or post stuff. I'm excited to get the season rolling after some serious sloughing off in the fall. I live in Wilmington, DE (near Philly). Been doing tri's on and off since 2001. focused on cycling in 2013 and had some good adventures. Aging up to 45-49 this season and looking to do some damage (preferably not to myself) at Battenkill in April, AmZof Gleason Memorial in May, Eagleman 70.3 in June, mostly likely Musselman Half in July... if my training comes together and I stay injury free I'd like a shot at Savageman Half in Sept.
Finally did my 5k test at a local H.S. track this afternoon after an aborted attempt at one of our local state parks during a driving rainstorm yesterday. 21:18 with an avg. HR of 173. I am where am I speed-wise and was at least happy to have a 6:xx for avg. pace. Started running with some consistency as of mid-December in part thanks to the 100/100 run challenge on Slowtwitch. Full results on Strava - http://www.strava.com/activities/105911563/overview
Not too optimistic about the bike test that I still need to do, but I'll just take it in stride and 'embrace the suck'.
Knocked out the Sunday run today. Legs were sore from bike ride yesterday, but at least the weather was above 0 degrees for this run. Running in 40 degree weather felt like summer after running in -8 for the 5k test. Felt good to get out. Foam roller afterwards as kneed and hip were tight and quite sore. Nothing like some man tears on the foam roller of hell!
Week 1 done! Good run today.; it felt much better than the treadmill yesterday Temps were in the 50's here in the DC area and it was nice to be running in shorts!
I should clarify that the 10 lbs stems from the first of January so it has been 12 days of healthy eating, no booze or junk food, and getting back on track. I don't think it is as drastic as it might look. Most of this is probably water weight as I am carrying an extra 5 liters of unnecessary fluid in my body when I did a body test.
I still need to figure out how to cut out the junk food and booze... weighed myself before the 5k test and I'm 10-15 lb's over my race weight where I've had my better performances. Need to get there gradually by May for AmZof, but the sooner I can start to make progress, the better.
Long run was Saturday. It was right around freezing here, so a nice temp to run outside. I was in a work meeting most of the day and I called and asked my wife if the snow/ice had melted off the walks, because it had been misting and about 28 degrees earlier. She said it had, so I set out on my run. turns out she was wrong. It was terribly icy everywhere where the surface wasn't blacktop...i.e., roads ok, sidewalks mostly icy. Ugg. I ended up cutting the run short after about 13.5 mi, instead of the 16 I had in mind. But I tell you, this was the most WORK I've done in a long time. My legs were sore from all the unsure footing into sunday as if I'd done a pretty hard race the next day. So, I'll count it as having a decent day anyway.
Comments
Kate,
Glad to hear I wasn't the only one who felt this way. Now that it's over, I feel pretty good though! And, the pain cave got a bit of a cleaning afterwards too. If I am going to be spending time there, I want it to be as clean as possible
ok, at least relatively sanitary.
Man, the sweat pours off me during these workouts!
With the evening bike ride yesterday, I chose to do the Sunday run workout this afternoon - I'll do the Saturday brick tomorrow. Run went well. 2x1mi (2') at z4 felt good - I tacked on 1mi at z2 to round out the 45'.
As far as body comp goes- I am down 9lbs since 1/1/14. :-). I am working this OS!
The run was pretty good up to that point. Did 2x1mi at 6:16 and 6:10 (although with tailwind), and the overall run was 7.3 @7:01 pace.
http://connect.garmin.com/activity/428746850
@ Kate - good job.
@ Matt - hey man, hope you are okay. Ice it again while watching football today. Rest up.
I did 9.5 miles today in 1:19, avg pace of 8:18. I ran with my old Boston Marathon training group from the Evanston Running club. Fun to see them. After 3 easy warm up miles @ 8:45 we picked up the pace and ran the last 6.5 @ about 8:00 pace. It was comfortable pace and we talked most of the way. Since it was windy & icy, nobody did any intervals; we just cruised along. I'm signed up for a 10k on Feb 9 and a half marathon (Cary March madness) on 3/16 so starting to build up some distance.
I did 6 miles with 2 at sub Z5 (8:07): 7:51, 7:57
Wanted to run longer than an hour but had to get on a conference call.
Still deciding whether to sign up for PF Changs RNR half next Sunday.
@Jenniferlyn, 9 lbs since 1/1, WOW!
I ran 4 miles today on the TM. A little warmup 2 X 1mile @ 6:31 & 6:27. The 2nd one was a little tougher with only a 2 minute rest between intervals. Followed it up with a cool down. I'm playing a couple indoor soccer games this afternoon so I only ran for 30 minutes. That's my 1st complete week of training in over a month, feels good! Enjoy the rest of your weekends everyone!
Some impressive stuff happening here already! @Matt, I'm sorry to hear about your fall. I hope nothing serious happened. Ice it, take care of it and we'll hope for ya. BTW, my brother-in-law and his wife used to live right near you on West Newport.
http://connect.garmin.com/activity/428674759
Got my run in this morning but did it a little differently. Since all of my A races are quite hilly I have taken to doing intervals on hills even though it makes it impossible to follow my recommended paces. After all these years I've also can judge by HR and perceived exertion whether I'm in Z4, Z5 or ZP. The two intervals included a nasty hill. First one with the hill at the last quarter of the mile, the second starting at the bottom of the hill. Yummy. Just a touch under 8 miles, either going up or, as Chris Christie said "going down, honey".
Tomorrow's a resting day - and that's a good thing.
I am still standing down on the running front. I think I have eliminated Plantar Fasciitis as the source of my heel pain....unfortunately the leading contender is a heel spur.
I hit both the 1mi intervals right at vDot target pace. I added an additional 1.25 at just below Z2. I just couldn't hang onto Z2.
I've got the treadmill at 2%, which is where I tested. In the past, I've always run at 1% incline. I'm finding this difference has a real influence on the difficulty of the runs.
Week 1 is in the books. Today's 2 x 1 mi at tempo pace seemed harder than the 5k test, ends up that's because I was going 15" a mile too fast. I'm sure the cumulative fatigue of the first week back at it was kicking in a little as well. Overall I'm feeling good and looking forward to week 2!
At JK - 9 lbs, wow! I must get serious on my body comp.
Today - 10.7 mile trail run @ 8:42 avg. Biking hard tonight and sleeping in till 8am tomorrow!
Distance came up short but garmin pace was 6:28 avg vs my Dec pace avg of 6:33 so I will take it! When I shed 6lbs (5%) and get back to racing weight I think I can see a 5k PR (sub 6:20 pace goal) in the not too distant future!
Finally did my 5k test at a local H.S. track this afternoon after an aborted attempt at one of our local state parks during a driving rainstorm yesterday. 21:18 with an avg. HR of 173. I am where am I speed-wise and was at least happy to have a 6:xx for avg. pace. Started running with some consistency as of mid-December in part thanks to the 100/100 run challenge on Slowtwitch. Full results on Strava - http://www.strava.com/activities/105911563/overview
Not too optimistic about the bike test that I still need to do, but I'll just take it in stride and 'embrace the suck'.
Ready for week 2
And I dropped 10 lbs this week. Great first week!
weight loss of 10 lbs in a week sounds pretty alarming…. hope everything's OK
Glad it wasn't due to a stomach flu
I still need to figure out how to cut out the junk food and booze... weighed myself before the 5k test and I'm 10-15 lb's over my race weight where I've had my better performances. Need to get there gradually by May for AmZof, but the sooner I can start to make progress, the better.
http://connect.garmin.com/activity/429188642
Sunday was really warm outside (40+ degrees), so I did that one easy run and a modest 50 min indoor ride. Back to the hard stuff on my weekdays.
http://connect.garmin.com/activity/429188653
http://connect.garmin.com/activity/429188665