First actual run outside of 2014! Finally warm enough (29F!) to trot along on the snow. Gloves came off at .5 mile, then ditched the balaclava at 1.75 miles. Started out way too fast, just excited to be outside again! Slowed it down, and did my 20 minutes at a 10:52 super easy pace.
Yep it took some time but the Sat run got done after I procrasitinated all day. I was tired okay.!! @Dawn keep up the pics, like to see where peeps live !
Sunday run done. Second interval was harder than it should have been but made it through. Extended the run a bit and got about 90 minutes in all told. Now to pack and head to Florida for a meeting. Too bad tomorrow is a rest day. Would like to run in some sunny S FL weather (thought about rearranging the week but the legs are tired). Enjoy the rest of the weekend everyone.
Today's run complete. Wow, that was tough. Struggled to hit the paces on the 2 x 1.5, but I was closer than I thought. Balmy 45 degrees but a 15mph wind. I had a late one last night that included a bit too much food and alcohol. I saying it here first - I'm officially stopping the alcohol consumption until after I race IMLP. The effects are just too great on my wko's and recoveries and it's just not worth the indulgence. There, I've said it!
Nice work everyone....time for some French Toast...and coffee....
Not quite sure I'm ready to give up alcohol completely...but may reserve it for dinner or gentle quaffing & post run refreshment...and definitely avoid the late evening or heavier indulgence ...(ie. form me that means..no more than 3 wines, 2 G&T, 2beers, or 10 maragaritas... )
Ran outside for the first time in a while. 40 "welcoming" degrees outside. The rain here in the northeast really washed away the snow. Was able to hit both mile intervals (1-6:30 , 2-6:29,) and then headed into a mix of single track, road, and dirt roads with a total time of 1hr 20min and an elevation gain of 967ft. So good to be outside...and good to read all the workouts that the team is putting in.
Did 3000M in the pool this morning with my local tri club before starting today's run workout. The 2 x 1.5miles were tough but i managed to hit my numbers. The remainder of the run i did a Z1 pace of 8:32. Finished with a total of 10miles in about 1hr 20min. Now time for some breakfast and an afternoon of legs up watching football. Nice work everyone. Enjoy your rest day.
@Joseph - I'd say in that case go with the margaritas, although the G&T's would be very refreshing as a recovery drink!
I did an indoor tri today instead of normal wko. 300 yd swim, 10 mi on spin bike and 5k. Kind of unorganized and ending up running outside vs. indoor track due to other activities in the "dome" and slippery conditions. I wasn't sure how that would go. It wasn't too cold, low 40s, but I was still wet from the swim and it was soon windy. 3/4 of each lap of the run felt like running in molasses. Screwed up my garmin so not sure what my pace was, or even the true distance but still gave a good effort and had fun while scoring mental toughness points.
Sunday run in the books. 2 x 2 Mi(Z4) killer on the legs. Did the hour only then took off to the pool for more pain swim challenge. Looking forward to a day of rest much needed ! Oh and a little football !
40F and partly sunny today, HUGE change from last Sunday - out I went, down my usual route. The increase in temp made for mushy, ankle-twisting fun. Had to resort to running on the main road, then switched back to the path. Which is where I slipped and that was that. Nothing twisted or broken, just bruised, like my ego.
The one good thing that came out of this 1-miler was that I kept a steady 9:34 pace, considering the path conditions, and my VDot was 28.5, up from my initial 5K test of 27.1!
Jumped on the treadmill again for the longer run. Finished the 1.5 mile intervals at 8.3 and felt good. Kept running at a Z2 for the rest of the run. Put a 1:21 run in the bank. Happy Sunday to all!
was sick most of the week, only got in Tuesdays bike and run, so did not do the intervals today but ran a steady zone 2 pace for 7 miles. Was tiring after being sick, but also felt good to be back.
Run went pretty well today! Hit the intervals as prescribed and continued with some extra z2 time. Did 8.5 miles Then went on to do 90 minute of swim later on that felt really good. The water is my happy place. I won't be posting for a while...I have surgery tomorrow and will have to take just a little time off. It will be VERY hard but as someone very smart said...I need to put the effort that I put into training into my recovery!! And that is my plan. (Thank you Brenda ) I will be back at it before i know it. Keep up the great work everyone!
No run for me - I hit the pool as I have a mild case of PF in my left foot. Pooooh- my own fault - crappy shoes that needed to be replaced (new shoes are here and waiting!) and too much of a jump in mileage last week. Icing, heat, massage, lots of omega 3's, bach's Rescue Remedy and my own aromatherapy warrior blend for anti inflammatory and analgesic properties. If anyone would like to chime in for advice, feel free.
Finished week strong. Did a 1 Mile warm-up, 6 X 400, (4 Min R)I, finished with 3 miles negative splitting each mile. Legs are looking forward to a rest day.
2 x 1mile plus tempo Today’s run started and I wasn’t feeling too great. My breathing seemed short for my warm up miles. ?I headed down to the OSU campus sports field for my regular Sunday morning intervals. No kids with me today since Lachlan was at a sleepover and Iona didn’t want to come because of the rain and wind. I can’t say I blamed her. ?My two 1 mile intervals went very well I managed to hold 7;12 and 7:13 minutes per mile pace. ?I thought about doing a third but that was not on my plan so I chose to stick to the plan and put in some zone 2/zone 3 miles after. ?So from the sports field I headed downtown and joined the bike path which took me back home with about six or 7 miles of relatively flat ground to get my miles in. ?My goal was to keep the pace under eight minutes per mile and I succeeded in doing that. ?My total distance was about 12.5 miles and I’m really pleased with how this run went. ?With three weeks until my half marathon I wanted to get some miles at close to race pace and try to dial in my race pace. I succeeded in doing that. ?Towards the end my knees were getting sore and my right hip joint was also a little bit uncomfortable. https://www.strava.com/activities/105943802
Sunday Long Run Complete!. Goal was 2x2mile @Z4 (7:02) with one Z1 mile in the middle
Did total 11.54 miles in 90 mins as follows :
-1/5 mile warm up @ Z1.5 (8:05 pace) -Int#1 : 2 miles @ 6:52 pace -Recover 1 miles @ 9:04 (a little slower than Z1) -Int#2 : 2 miles @ @ 6:55 pace -Recover 1 mile @ 8:39 (a little faster than Z1) -Added 4 miles @ Z1.5 (8:07 pace)
Late run today, The rain stopped and the sun came out and it was in the 50's. took the Garmin almost a mile to find the satellites then 1 measured mile warmup and 1.5 mi in 11:53 (7:56), recovery then 1.5 mi in 12:08 (8:05) 6.55 mi not counting the extra mile waiting for the satellite pickup. Just trying to get it done. it is definitely getting more challenging as the OS progresses
@Laura - best wishes to you for a speedy recovery! Drop in when you can and let us know how you are doing!
@Mark - I tried skate skiing at UMaine when I taught ROTC there! I spent more time on the ground than on my skis - tough sport!
Still felt yesterday's bike & run today. Actually, I felt it all last night and could not get comfortable with lower back and some hip soreness. So, today I felt still and not really "fast". But, I managed to get in the 2 X 2mi @Z4 and with warmup, recovery 1 mi, and cooldown, I managed to get in 9 miles. So, I am gettting in more mileage and not much improvement on speed today.
Based on recent posts from Elizabeth and Ray, maybe rather than increase mileage AND speed, maybe it is time to get more rest and back off a bit - this is not the time to get PF!
todays run felt absolutely incredible. my z4 target was 9:07, for my 2x1 i hit 8:16 and 8:47 (flat vs an extra 100 feet of climb). my z2 target is 9:46, hit 10:43, 10:06 and 10:01 - little bit off my target, but it still cooked the legs in a good way. I have to say i'm also very happy that i spent that couple of weeks with a metronome. pre-cadence focus, was 80-82, now, 88 average. I just set the garmin to alarm at 87, and i only got buzzed 2-3 times today.
Comments
First actual run outside of 2014! Finally warm enough (29F!) to trot along on the snow. Gloves came off at .5 mile, then ditched the balaclava at 1.75 miles. Started out way too fast, just excited to be outside again! Slowed it down, and did my 20 minutes at a 10:52 super easy pace.
Who's a happy girl today? This girl!
40 mins and 5.2 miles
-1 mile warm up Z1.5 (8:18)
-1.5 miles a bit faster than Z2 (@7:27)
-1.5 miles right on Z3 (7:14)
-1.2 miles cool down at Z1.5 (7:52)
http://connect.garmin.com/activity/428293868
Now...watching the Patriots and Colts !
@Dawn keep up the pics, like to see where peeps live !
Now THAT was what I call A RUN! Incredible that I was able to do that today ... now I'm toasted
http://tpks.ws/mV3P
http://www.strava.com/activities/105822815
Totals: 10 miles - 1hr 19min - 574 ft gained
Warm enough for shorts...nice...and pretty decent run....all in...10 ...out steady...negative split return ..7:20 avg....
http://www.strava.com/activities/105839315
Nice work everyone....time for some French Toast...and coffee....
Not quite sure I'm ready to give up alcohol completely...but may reserve it for dinner or gentle quaffing & post run refreshment...and definitely avoid the late evening or heavier indulgence ...(ie. form me that means..no more than 3 wines, 2 G&T, 2beers, or 10 maragaritas...
)
Did 3000M in the pool this morning with my local tri club before starting today's run workout. The 2 x 1.5miles were tough but i managed to hit my numbers. The remainder of the run i did a Z1 pace of 8:32. Finished with a total of 10miles in about 1hr 20min. Now time for some breakfast and an afternoon of legs up watching football. Nice work everyone. Enjoy your rest day.
@Joseph - I'd say in that case go with the margaritas, although the G&T's would be very refreshing as a recovery drink!
40F and partly sunny today, HUGE change from last Sunday - out I went, down my usual route. The increase in temp made for mushy, ankle-twisting fun.
Had to resort to running on the main road, then switched back to the path. Which is where I slipped and that was that. Nothing twisted or broken, just bruised, like my ego.
The one good thing that came out of this 1-miler was that I kept a steady 9:34 pace, considering the path conditions, and my VDot was 28.5, up from my initial 5K test of 27.1!
@ Steve & Judson - Strong work!
2X2s complete but not without some mental gymnastics! Finally had to reach down and drink a big gulp of the NOV OS mojo juice to get it done!
http://www.strava.com/activities/105906031
was sick most of the week, only got in Tuesdays bike and run, so did not do the intervals today but ran a steady zone 2 pace for 7 miles. Was tiring after being sick, but also felt good to be back.
Run went pretty well today! Hit the intervals as prescribed and continued with some extra z2 time. Did 8.5 miles
Then went on to do 90 minute of swim later on that felt really good. The water is my happy place. I won't be posting for a while...I have surgery tomorrow and will have to take just a little time off. It will be VERY hard but as someone very smart said...I need to put the effort that I put into training into my recovery!! And that is my plan. (Thank you Brenda 
) I will be back at it before i know it. Keep up the great work everyone!
No run for me - I hit the pool as I have a mild case of PF in my left foot. Pooooh- my own fault - crappy shoes that needed to be replaced (new shoes are here and waiting!) and too much of a jump in mileage last week. Icing, heat, massage, lots of omega 3's, bach's Rescue Remedy and my own aromatherapy warrior blend for anti inflammatory and analgesic properties. If anyone would like to chime in for advice, feel free.
Happy Sunday!
Finished week strong. Did a 1 Mile warm-up, 6 X 400, (4 Min R)I, finished with 3 miles negative splitting each mile. Legs are looking forward to a rest day.
Today’s run started and I wasn’t feeling too great. My breathing seemed short for my warm up miles. ?I headed down to the OSU campus sports field for my regular Sunday morning intervals. No kids with me today since Lachlan was at a sleepover and Iona didn’t want to come because of the rain and wind. I can’t say I blamed her. ?My two 1 mile intervals went very well I managed to hold 7;12 and 7:13 minutes per mile pace. ?I thought about doing a third but that was not on my plan so I chose to stick to the plan and put in some zone 2/zone 3 miles after. ?So from the sports field I headed downtown and joined the bike path which took me back home with about six or 7 miles of relatively flat ground to get my miles in. ?My goal was to keep the pace under eight minutes per mile and I succeeded in doing that. ?My total distance was about 12.5 miles and I’m really pleased with how this run went. ?With three weeks until my half marathon I wanted to get some miles at close to race pace and try to dial in my race pace. I succeeded in doing that. ?Towards the end my knees were getting sore and my right hip joint was also a little bit uncomfortable.
https://www.strava.com/activities/105943802
Did total 11.54 miles in 90 mins as follows :
-1/5 mile warm up @ Z1.5 (8:05 pace)
-Int#1 : 2 miles @ 6:52 pace
-Recover 1 miles @ 9:04 (a little slower than Z1)
-Int#2 : 2 miles @ @ 6:55 pace
-Recover 1 mile @ 8:39 (a little faster than Z1)
-Added 4 miles @ Z1.5 (8:07 pace)
http://connect.garmin.com/activity/429142273
Another ape punched in the face in Ohio!
The rain stopped and the sun came out and it was in the 50's.
took the Garmin almost a mile to find the satellites then 1 measured mile warmup and 1.5 mi in 11:53 (7:56), recovery then 1.5 mi in 12:08 (8:05)
6.55 mi not counting the extra mile waiting for the satellite pickup.
Just trying to get it done.
it is definitely getting more challenging as the OS progresses
@Mark - I tried skate skiing at UMaine when I taught ROTC there! I spent more time on the ground than on my skis - tough sport!
Still felt yesterday's bike & run today. Actually, I felt it all last night and could not get comfortable with lower back and some hip soreness. So, today I felt still and not really "fast". But, I managed to get in the 2 X 2mi @Z4 and with warmup, recovery 1 mi, and cooldown, I managed to get in 9 miles. So, I am gettting in more mileage and not much improvement on speed today.
Based on recent posts from Elizabeth and Ray, maybe rather than increase mileage AND speed, maybe it is time to get more rest and back off a bit - this is not the time to get PF!
Nice strong run with 2 x 1 mile at 8:32 and 8:35 (8:33 target). Total of 10.1 miles in 1:35, a 9:27/mile pace. Felt great! Tired now.
http://www.strava.com/activities/105975368/laps
Time: 1:29:13
Avg Pace: 9:50 min/mi