Picked up calf injury 2weeks ago - 2 miles from home, had to hobble back and it started raining and blowing a gale. Was very miserable. No running for 1 week (dropped completely) and hacked the OS - meant ant extra day off on Wednesday (nice!) and repeating the Thursday bike ride on Sunday (not so nice). Had a kick around last Saturday and calf was still sore, so took another week off running, more biking.
Made a decision to run yesterday to test out the calf -Z2 , 25 mins , easy, nothing silly. Yeah right, mostly z2 with some z3 as well "to test the robustness". Came through all clear. Ran today - picked up the run plan as normal (is this the right thing to do?) and did 51min with 6x 400s consistently at 1:35-1:37 (target 1:38). No niggles, speed is still there - I'm a happy bunny!!! To miss-quote Arnie "I'm Back" Have Good runs everyone G
PF is better - got permission to run today, however, I have a different calling today. My uncle is in ICU at Buffalo General Hospital fighting the big fight. I am waiting to go in and see him. Please send him some EN mojo - his name is Gary and the more people who send him all that good energy the better. My workout today is to talk to him about forgiving himself and finding compassion - he is retired military, police chief - drank to much to block out some of the horror he saw - he needs to let that go so his body can heal.
Surprisingly feeling refreshed even after yesterday's run and bike. Today's schedule was those dreaded Z5 in all not to bad today.So there was a warm up Z4 X 2 then the work began ! 1) 6:49, 2) 6:44 - W/U 1) 6:39 2) 6:31 3) 6:23 4) 6:19 5) 6:19. In all a successful whole week of quality running as per the OS. Let's see if it spills over into week 13. My goal is to do a repeat at 6:00 before we are done and I think it is obtainable .
Well I think the overachieving run bit me in the arse today. ran outside on the rail trail which had a bit of snow cover plus slightly rough terrain from bike tracks frozen in the dirt. Target pace 9:20. actuals 9:47, 9:52, 9:30. i'll blame the ttrail shoes vs my usual.
Finally! A blue-bird day with sunny, clear skies, temps near 40, which meant running outside, no hat or gloves! Ended up running my 6x400 in the road, since the trails were still snow-covered. Legs felt really heavy but I'm so glad I got to go outside!
9:30 VDot 25
9:48 VDot 24
9:20 VDot 25.5
9:28 VDot 25
9:36 VDot 24.6
9:16 VDot 25.7
The only negative was this: Why do some people feel compelled to drive as closeaspossible to you, when you're running?
PF is better - got permission to run today, however, I have a different calling today. My uncle is in ICU at Buffalo General Hospital fighting the big fight. I am waiting to go in and see him. Please send him some EN mojo - his name is Gary and the more people who send him all that good energy the better. My workout today is to talk to him about forgiving himself and finding compassion - he is retired military, police chief - drank to much to block out some of the horror he saw - he needs to let that go so his body can heal.
Thanks everyone!
Beth
@Beth - you got it. I'm also retired military. Although triathlon allowed me to "re-enter" life when I retired, many others never found their coping mechanism. A jewel in your crown for what you are doing!
A great sunny day @65 degrees in South Texas! Started stiff and a bit sore from yesterday, but managed to get it into gear and averaged at my target time for those 6 X 400s! Total was 7 miles and actually saw significant improvement this week! Not sure if it was the reduced biking, better sleep, or just the better quality runs, but I'll take it!
@Mark - I ditched my run today for a skate ski trying to chase down my son over a 15km course. He was pretty chilled, but I think I left part of my lung on the second hill! I am still working on technique and find skating a real energy sucker, but I don't slip like classic. We are having incredibly warm weather up here and are taking advantage to get more skating in - not much glide at -20 usually. Good to see another skier on the thread - happy trails!
Bad week of missed workouts and little sleep thanks to travel, taking care of my mom after surgery, and a grant due, but I got 10 miles in today. Nothing at intensity, just wanted to get some distance as I am doing a 1/2 in 2 weeks. Besides some GI issues (too close to lunch?) it was a good run, and best news was that my shin didn't hurt at all!
After seeing that the Patriots were too far for a comeback went outside for the Sunday Interval run...too bad because I wanted them back in the SBowl
Anyway...Week 12 is in the books! Goal was 6x400 @ Z5
I did overachieve as usual in these intervals and did them really fast (pacing myself better on these is something I still need to learn). Breakdown and link below 1 hour and 7.6 miles total workout ---> http://connect.garmin.com/activity/432814968
-1 mile Warm Up at Z1.5 Int#1 5:49 pace - 1:28 min interval Int#2 5:44 pace - 1:26 min interval Int#3 5:46 pace - 1:26 min interval Int#4 5:57 pace - 1:29 min interval Int#5 5:59 pace - 1:30 min interval Int#6 5:32 pace - 1:23 min interval 0.5 miles recovery in between intervals at Z1+15 to 25 secs Added 1 mile @Z1.5 and a final mile at Z2
OK, Out of town for work and no bike with me this weekend so I ended up running long. The goal was to try pacing for the long run and see what is left in the tank at the end. Not the intervals on the plan but it seemed like a good time to squeeze in a long run since I have a half marathon coming up and have never run that long at one stretch. It went pretty well,13 miles and I was able to negative split (by a little) and had a little left for the end. I feel better now just because I have done it. I don't really know why since I have run 10 miles lots of times but chalk it up to a mental thing. Back to the regularly scheduled OS plan on Tuesday.
Got out earlier today for my run. Decided to add some time and intensity as payback for missing yesterday's run. Ended up doing just under 10 miles in 1h15min. Work portion include 4x800 @ 6:06-6:09 paces with an easy 400 as recovery. Challenging to run the 800s at Z5, so was happy to see the consistent pacing.
Recovery meal(s) and drinks while watching the AFC/NFC C'ship games. Boy, that Richard Sherman is a role model for us all!
Kinda crushed it running today after some disappointing bike workouts this week. 8.6 miles at a 9:07 pace with 500 ft of elevation on a trail...That's nine miles of Z2 work for me including the last 1.5 at a Z4 pace. Good times!
That's it for me in the November OS. I switch to the Half IM plan tomorrow in preparation for Oceanside 70.3 in 10 weeks. My run got a ton faster (the bike, not so much); thanks all for the mojo! See you out on the course if you are doing Oceanside, Lake Stevens, or IMAZ.
I can't believe I have to get up and swim tomorrow!
Yesterday seemed like a day I need to enjoy a beer, then another... I made the mistake of choosing something of 8% alcohol for my second and suffered big time today. Energy and motivation was really low, but I dragged my ass to the track at 2:30pm and got it done.
2 miles of jogging as my warm up with my self talk going on and on about how crappy I felt and how I will suck at the intervals etc etc...
I went through the motions and did some strides as I knew I needed to get more warmed up.
I managed my 6 x 400m at 6:30 to 6:39 pace and it actually feel didn't feel so bad. I just needed to get myself in motion and get the endorphins flowing!
However, I am looking forward to a rest day tomorrow. Only 2 weeks until my half marathon now. Vowing to remain alcohol free from now to then (and beyond?). Having something to be accountable for makes the difference for me...
@Ray - I did see your comment and it was very helpful thanks. The fit went well I think. We adjusted saddle height, angle and fore/aft position. I will need to get a few rides in before I can pass too much judgement on it. The saddle did feel more comfortable after the adjustments though. We discussed cleat position but stuck with what I have for now. Didn't make any changes to the front end setup.
got in sunday's 6x400 today. previously I had been over-cooking all the intervals at 1:40-1:50 instead of the prescribed 2:10. Today was closer to 2:03-2:07 for my intervals (except last at 1:56), but still felt much harder than that. Legs were still tired from yesterdays 2 hours on the bike, and combine that with the fact that the track was covered in 3-4" of fresh snow, and I'm happy with just barely over-shooting my intervals.
Another Arctic Vortex Blast o' Doom here today. -16 when I woke up, and warmed all the way up to...zero by 4pm. Swapped out tomorrow's run to today, since I just couldn't bear to go down to the Pain Cave in the basement. Ran at the indoor track instead.
First 800 8:58/mile VDOT 28.5 Second 800 9:11/mile VDOT 27.8 Mile 9:02/mile VDOT 30.5
The only 13 mile run I could find isn't until the end of February, so it looks like I'll be running a 10K at the indoor track.
Comments
No running for 1 week (dropped completely) and hacked the OS - meant ant extra day off on Wednesday (nice!) and repeating the Thursday bike ride on Sunday (not so nice). Had a kick around last Saturday and calf was still sore, so took another week off running, more biking.
Made a decision to run yesterday to test out the calf -Z2 , 25 mins , easy, nothing silly. Yeah right, mostly z2 with some z3 as well "to test the robustness". Came through all clear.
Ran today - picked up the run plan as normal (is this the right thing to do?) and did 51min with 6x 400s consistently at 1:35-1:37 (target 1:38). No niggles, speed is still there - I'm a happy bunny!!!
To miss-quote Arnie "I'm Back"
Have Good runs everyone
G
Thanks everyone!
Beth
Surprisingly feeling refreshed even after yesterday's run and bike. Today's schedule was those dreaded Z5 in all not to bad today.So there was a warm up Z4 X 2 then the work began ! 1) 6:49, 2) 6:44 - W/U 1) 6:39 2) 6:31 3) 6:23 4) 6:19 5) 6:19. In all a successful whole week of quality running as per the OS. Let's see if it spills over into week 13. My goal is to do a repeat at 6:00 before we are done and I think it is obtainable .
Sat/Sun run work complete! Gorillas put back in the cage but not after some real blood, sweat and tears!
http://www.strava.com/activities/107530475
Keep moving forward!
Finally! A blue-bird day with sunny, clear skies, temps near 40, which meant running outside, no hat or gloves! Ended up running my 6x400 in the road, since the trails were still snow-covered. Legs felt really heavy but I'm so glad I got to go outside!
9:30 VDot 25
9:48 VDot 24
9:20 VDot 25.5
9:28 VDot 25
9:36 VDot 24.6
9:16 VDot 25.7
The only negative was this: Why do some people feel compelled to drive as closeaspossible to you, when you're running?
Anyway...Week 12 is in the books! Goal was 6x400 @ Z5
I did overachieve as usual in these intervals and did them really fast (pacing myself better on these is something I still need to learn). Breakdown and link below
1 hour and 7.6 miles total workout ---> http://connect.garmin.com/activity/432814968
-1 mile Warm Up at Z1.5
Int#1 5:49 pace - 1:28 min interval
Int#2 5:44 pace - 1:26 min interval
Int#3 5:46 pace - 1:26 min interval
Int#4 5:57 pace - 1:29 min interval
Int#5 5:59 pace - 1:30 min interval
Int#6 5:32 pace - 1:23 min interval
0.5 miles recovery in between intervals at Z1+15 to 25 secs
Added 1 mile @Z1.5 and a final mile at Z2
Out of town for work and no bike with me this weekend so I ended up running long.
The goal was to try pacing for the long run and see what is left in the tank at the end.
Not the intervals on the plan but it seemed like a good time to squeeze in a long run since I have a half marathon coming up and have never run that long at one stretch.
It went pretty well,13 miles and I was able to negative split (by a little) and had a little left for the end.
I feel better now just because I have done it. I don't really know why since I have run 10 miles lots of times but chalk it up to a mental thing.
Back to the regularly scheduled OS plan on Tuesday.
Recovery meal(s) and drinks while watching the AFC/NFC C'ship games. Boy, that Richard Sherman is a role model for us all!
Kinda crushed it running today after some disappointing bike workouts this week. 8.6 miles at a 9:07 pace with 500 ft of elevation on a trail...That's nine miles of Z2 work for me including the last 1.5 at a Z4 pace. Good times!
http://app.strava.com/activities/107559611
That's it for me in the November OS. I switch to the Half IM plan tomorrow in preparation for Oceanside 70.3 in 10 weeks. My run got a ton faster (the bike, not so much); thanks all for the mojo! See you out on the course if you are doing Oceanside, Lake Stevens, or IMAZ.
I can't believe I have to get up and swim tomorrow!
Rich
Yesterday seemed like a day I need to enjoy a beer, then another... I made the mistake of choosing something of 8% alcohol for my second and suffered big time today. Energy and motivation was really low, but I dragged my ass to the track at 2:30pm and got it done.
2 miles of jogging as my warm up with my self talk going on and on about how crappy I felt and how I will suck at the intervals etc etc...
I went through the motions and did some strides as I knew I needed to get more warmed up.
I managed my 6 x 400m at 6:30 to 6:39 pace and it actually feel didn't feel so bad. I just needed to get myself in motion and get the endorphins flowing!
However, I am looking forward to a rest day tomorrow. Only 2 weeks until my half marathon now. Vowing to remain alcohol free from now to then (and beyond?). Having something to be accountable for makes the difference for me...
@Ray - I did see your comment and it was very helpful thanks. The fit went well I think. We adjusted saddle height, angle and fore/aft position. I will need to get a few rides in before I can pass too much judgement on it. The saddle did feel more comfortable after the adjustments though. We discussed cleat position but stuck with what I have for now. Didn't make any changes to the front end setup.
First 800 8:58/mile VDOT 28.5
Second 800 9:11/mile VDOT 27.8
Mile 9:02/mile VDOT 30.5
The only 13 mile run I could find isn't until the end of February, so it looks like I'll be running a 10K at the indoor track.