@Laura -- good luck with everything. hope the recovery goes well.
@Gonzalo -- love the picture. good mental imagery for these tough wkos -- we are all Superman!
Got my longest run of the OS in this afternoon and just getting around to posting now. Headed out in sunshine which quickly disappeared and the wind picked up. Headed to the track and hit 2x2 miles @ 6:37 and 6:35 paces. Had to fight on the 2nd interval, but got it done. Tacked on a few hilly miles at Z1 for 13.1 miles in 1h40min. Headed to the ice rink for some skating and dinner with the family to cap off a great weekend. Gone all of next week on business, so will have to revert to HR training for the bike (I miss my PM already). I do get to run in San Francisco, so it's not all bad.
I got home from the Patriots game at 2:00 in the morning and had a meeting at 8:30 followed by taking the kids to ski practice so I put off Sundays run until today. It turns out I am still tired. I met all time goals and ran just over 10.25 miles in 1:24. Hopefully I will not miss todays off day tomorrow. http://tpks.ws/DR1n
Had to get the run in on Saturday and not Sunday. Very late posting. I had a hard time with the paces as my legs felt very heavy. Nice bounce back on the bike wko the next day.
@MW How about we train each other and we both get to the same place!!!!! Come down here to Alt and ride with me and then you can torture me by trying to keep up with you after we ride. You have really gotten strong n these 11 weeks
@MW Read the IMCHOO page. I have a post there about Blue Ridge, GA. We can have an awesome workout if you can get away. You could bring your children and wife if you like. It is absolutely beautiful there. I have an in-laws quarters above my garage so you would have all the privacy in the world.
Comments
@Gonzalo -- love the picture. good mental imagery for these tough wkos -- we are all Superman!
Got my longest run of the OS in this afternoon and just getting around to posting now. Headed out in sunshine which quickly disappeared and the wind picked up. Headed to the track and hit 2x2 miles @ 6:37 and 6:35 paces. Had to fight on the 2nd interval, but got it done. Tacked on a few hilly miles at Z1 for 13.1 miles in 1h40min. Headed to the ice rink for some skating and dinner with the family to cap off a great weekend. Gone all of next week on business, so will have to revert to HR training for the bike (I miss my PM already). I do get to run in San Francisco, so it's not all bad.
Did Sunday's run on Monday cause I was a slacker this weekend. Thought I would share my long run build over OS as well if you can call it long run.
2014 OS Week 11 Sunday Intermediate Run
Split
Time
Distance
Avg Pace
Avg HR
Max HR
1
0:18:53
2.00
0:09:27
130
146
Warmup
2
0:07:26
1.00
0:07:26
152
157
Interval Goal 7:33
3
0:03:43
0.50
0:07:26
159
160
Interval Goal 7:33
4
0:09:14
1.00
0:09:14
146
159
Z1 9:24
5
0:11:07
1.50
0:07:25
160
163
Interval Goal 7:33
6
0:09:12
1.00
0:09:12
141
163
Z1 9:24
Summary
0:59:35
7.00
0:08:31
144
163
Long Run
Build over OS
Week
Distance
Time
1
6.9
1:10
2
6.8
1:05
3
8
1:12
4
9
1:20
5
10.4
1:30
6
13.1
1:50
7
11
1:33
8
6.2
0:47
9
11
1:36
10
13.1
1:52
11
7.00
0:59
Like Larry said - not sure what this will bring for tomorrow, but I could still feel Sarurday's brick today.
Have a great week everyone
Mike
@MW Read the IMCHOO page. I have a post there about Blue Ridge, GA. We can have an awesome workout if you can get away. You could bring your children and wife if you like. It is absolutely beautiful there. I have an in-laws quarters above my garage so you would have all the privacy in the world.