I'm dead dog tired today - my morning swim was 1-2 sec/100 slower than usual, and I only got 5 hours sleep last night. So I;m switching Monday's day off with today's run.
Besides, aren't there a couple of football games today? Featuring my two hometown teams - Broncos and Seahawks
I was unable to take the advice of a complete and total "stand down"... While I had given up any time goals for the 1/2-marathon yesterday, I had promised to run it with my wife. The goal was to pace her to a PR, but not so 'strongly' that the marriage would be in jeopardy.
The goal was a 1:47, but we ended up at a 1:57. She was happy. I was not in too much pain (I decided to forego the Hokas and just wear the shoes I raced IMWI in), and best of all -- we are still married!
2 x 1 on the dreadmill in the books at 5 am this morning. Don't have numbers b/c I had to head to work. I hit my paces, but the heart rate was on the high side. Even during my Z2 MP finishing 10 mins, the HR went into Z4-land. Maybe that 2% grade should 'go away' after the main set to keep the heart rate lower? Rolled the legs thoroughly after the workout to hopefully aid in injury prevention. Pounded some protein shake, and worked my butt off today. Time for some FOOTBALL!
haven't really been checking in on the forums, but getting all the work done. unfailingly intervals and doing most runs outside including yesterday's brick with 3"of fresh snow and huge flakes calling, snow run felt good.
OUCH!! That's the only word I have to describe today's run. I'm hoping it was just because we had people over last night and I didn't get to bed until about 2.
I hit both the Z4 intervals, but needed about 12 min of walking before I took on another 1.5mi at Z2. Total time: 62min
I have a nice enjoyable 8 miler today. We picked up for three miles. NO, they where not a Z4 (more like Z2.5)... but i got a good run with a friend. My belly has not been that happy so pushing it was not ideal.
Todays run... As I described before I did todays official run yesterday as a brick....so today I planed a "get in some miles day"
Used the "new 39VDOT" Z1 pace for 1 hour...seemed "OK" however HR did climb steadily over first 1/2 hr to 148-152 which is right at the top of my previous Z3 HR -Zones which match RPE & race experience quite well.... so I did feel like I was getting at least a Tempo run out of it vs "EZ". I had to walk for 1 min to drink as I was having issues running on TM and drinking w/o choking myself. Then did 1ml @ Z4 pace which shot my HR up into my Z5 HR for the last 30 sec..... decided to keep the remainder of WO below threshold and finished out the 90 min in Z1 pace.
Hardest part was that I've been used to a run-walk system that I intuitively do based more on RPE/HR and prior training which utilized lots of 1mile rpts w/ 30sec-1 min RI's holding treadmill at pace likely led to my lack of hydrating (first "real intake" at 60 min in)
Oh....and staring at a crack in the wall in front of me for 90 min kinda sucks -a lot.
Good OS week though! Hit all my goals (Watts/Pace) and no missed official training! (not true of last months run durability )
Got the run done today on the TM. 2 X 1.5 (4') @ Z4. I skipped the 1st 4 minute rest break and made it a 3 mile interval because I felt good and so I could get off the TM faster. The pace felt a little easy so I kicked it up a notch the last mile. Cut the run 10 minutes short due to a couple indoor soccer games later.
I was worried about this mornings run as I struggled with Wednesday's run. However my legs felt great and I nailed it. 3 x 1.5 miles at a few seconds faster than my threshold pace. Ended up going about 11 miles in 1:15, longest run for me since Oct. I am looking forward to a rest day tomorrow!
just looked at my file from yesterday's run where I nailed both I,intervals in exact same time, scary consistent locked in on pace.
Scott, every time I see a post from you, I envision you returning to your inner runner. I'm hoping you can cement those feelings into success on race day.
Comments
I'm dead dog tired today - my morning swim was 1-2 sec/100 slower than usual, and I only got 5 hours sleep last night. So I;m switching Monday's day off with today's run.
Besides, aren't there a couple of football games today? Featuring my two hometown teams - Broncos and Seahawks
I was unable to take the advice of a complete and total "stand down"... While I had given up any time goals for the 1/2-marathon yesterday, I had promised to run it with my wife. The goal was to pace her to a PR, but not so 'strongly' that the marriage would be in jeopardy.
The goal was a 1:47, but we ended up at a 1:57. She was happy. I was not in too much pain (I decided to forego the Hokas and just wear the shoes I raced IMWI in), and best of all -- we are still married!
Here's the run: http://connect.garmin.com/activity/432421211
But more importantly, here is the post-race picture:
See the Secret Santa thread for a full explanation....... (http://members.endurancenation.us/Forums/tabid/57/aft/13947/afpg/2/Default.aspx)
PS - It was Woody's Triple-Dog-Dare that sealed the deal...
2 x 1 on the dreadmill in the books at 5 am this morning. Don't have numbers b/c I had to head to work. I hit my paces, but the heart rate was on the high side. Even during my Z2 MP finishing 10 mins, the HR went into Z4-land. Maybe that 2% grade should 'go away' after the main set to keep the heart rate lower? Rolled the legs thoroughly after the workout to hopefully aid in injury prevention. Pounded some protein shake, and worked my butt off today. Time for some FOOTBALL!
Well done Joe! SAU's!
Well done Joe! SAU's!
Well done Joe! SAU's!
I hit both the Z4 intervals, but needed about 12 min of walking before I took on another 1.5mi at Z2.
Total time: 62min
Todays run... As I described before I did todays official run yesterday as a brick....so today I planed a "get in some miles day"
Used the "new 39VDOT" Z1 pace for 1 hour...seemed "OK" however HR did climb steadily over first 1/2 hr to 148-152 which is right at the top of my previous Z3 HR -Zones which match RPE & race experience quite well.... so I did feel like I was getting at least a Tempo run out of it vs "EZ". I had to walk for 1 min to drink as I was having issues running on TM and drinking w/o choking myself. Then did 1ml @ Z4 pace which shot my HR up into my Z5 HR for the last 30 sec..... decided to keep the remainder of WO below threshold and finished out the 90 min in Z1 pace.
Hardest part was that I've been used to a run-walk system that I intuitively do based more on RPE/HR and prior training which utilized lots of 1mile rpts w/ 30sec-1 min RI's holding treadmill at pace likely led to my lack of hydrating (first "real intake" at 60 min in)
Oh....and staring at a crack in the wall in front of me for 90 min kinda sucks -a lot.
Good OS week though! Hit all my goals (Watts/Pace) and no missed official training! (not true of last months run durability
)
Time to Rest hard tomorrow!
Got the run done today on the TM. 2 X 1.5 (4') @ Z4. I skipped the 1st 4 minute rest break and made it a 3 mile interval because I felt good and so I could get off the TM faster. The pace felt a little easy so I kicked it up a notch the last mile. Cut the run 10 minutes short due to a couple indoor soccer games later.
Sundays 2 x 1 intervals done. All in all a good run 6.15 miles in 51 min.
Mile 1 7:10 Avg HR 165
Mile 2 7:18 Avg HR 167
Don't know what happened to today but it was off the rails organizationally. Hit the treadmill at around 6pm and got the workout in.
3X .5 mile @ TP (11:06). I had supper in the oven so only 35' and just the main set. Workout done and nothing burned was a bonus.
Week 2 completed.
2 mi warmup
1 mile sub z4, 1 mile sub z5
3 miles at z3
2 miles at z2
1 mile cool down
Followed that with a hike in the McDowell Mountains (north Scottsdale) with my kids and 2 pit bulls
2x1.5mi @ z4 (6:27/mi)
2 mi @ z1 (6:49/mi)
7 miles total.
Now off to Korea for work... Monday rest day much needed.