David, Used my splint last night after another round of icing and feeling pretty good. At the firehouse today so this will be my Friday rest day with more rounds of icing, stretching, and foam roller on the agenda.
About ready for that rest day... today's run came after the 9x2' bike. Wasn't too bad.. just burning thru more Breaking Bad. 32' @ z1 / 7:45 ; 4miles total.
Typically I do the VO2 bike in the morning and run in the evening, but today I switched them around so I could sleep an extra hour. I ran 4 miles plus 4 x 20 secs striders afterward. I cheated though because they were done on flatter than flat roads ... as if I had a choice. The admin cost of driving somewhere to get a little hill is too steep.
I hope everyone is enjoying their day off, curling up in front of the TV, catching up on Olympic pairs, skeltons, and whatever else.
No rest for the Marathon Hackers, though, Today was 1 hr, 18 minutes, 9.25 miles, with a main set of 2 x (12 min @ MP, 8 min @ HMP, 4 min @ LRP). Daily sunshine/low 50s, nightly rains continue here in Pac NW. If only it were like this every winter.
Lost track of time on Bike (enjoying being outside) and went longer than planned (40 more minutes) so was a bit nervous about the run. However just settled into a pace and yes heart rate was a bit higher than normal but was able to get the time in and hit the z2/z3 targets...Saturday done, now some lunch and Olympics
Al, your winter goodness is being paid for by the rest of us. :-)
20-miler #2 today
15 miles at 7:4x except for one mile chatting with a guy 5 miles at 6:3x to follow. http://connect.garmin.com/activity/445718608 This run was pretty hard, to be honest. I was feeling it a little miles 13-15 and miles 16-20 were an effort. I could have kept going, but it was considerable work...
My house is going through gatorade powder like it was flour at a bakery.
@ Steve, Ive felt the twinges of early PF(but jumped all ofer the ice/stretching etc. because I have seen it wreck many a runner -even non runners like my sis..... so hopefully early and consistent pre-habing will help you avoid problems this time around. For me its been IT band issues. Much less performas issues with the hip-glut work I've added this cycle. IF I aggressively AND frequently use foam roller I have much less a problem....its hard to be good about it when the pain is just mild background noise...but that's when I reeely need to work on them....before another bad flairup. do as I say.....
Long run done! I did the exact same workout as last Sunday, i.e. 5 miles easy, then the intervals and 1 mile cool down, and was within 3-5 seconds of my pace from last Sunday. I guess I'm consistent!
Sunday run done. 8.5 miles on the TM. 2 mile WU, 2 X 2 @ 6:07, 1.5 @ 6:31 This was a tough one. Grabbing some breakfast and then playing an indoor soccer game.
Sunday run done, I an effort to improve cadence loaded a metronome app on IPhone and used it today......very evil metronome can tell it will be good for me. Hit my intervals and got some extra time in z2 as prescribed stretching the run to over 90 min....
I did the Lifetime Fitness indoor tri this am. You see how far you can go in a set time. Swim 10': 1050 meters. Ride on spin bike 30': 11.9 miles. Run on treadmill 20': 2.9 miles. On the run I ran @ 7:00 pace most of the way and increased it to 6:00 pace for the last 2'.
After a little rest and refreshments, I ran 8.1 miles in 71' on the treadmill. Ran 2 miles @ 8:58 pace and +2% incline, then ran the next 6 miles alternating 1/2 miles @ 8:27 pace with +3% incline and 1/2 mile @ 8:58 pace with -2% incline. Total= 11 miles for the day with 2.9 at race pace. Then a long stretch.
No time for any of the BRIC runs this week, even yesterday as I had to work. Late-I'm like you, unable to get up any earlier to do the run too before work and just usually don't have the gas after since it's low priority. So did 105 minutes today. After 2.5 mile z1-2 warmup, did my 1.5mi x2 at 8:12. HR 161 8:00. Hr 173 (7s sub z5 and I had stomach cramp at the end)
Then did 3 z2 miles and one z 3, for a total of 10 The weather is unseasonably warm -70s when I finished and high today in the 80s
Last summer we were on a casual ride last summer and a running friend asked "so when are you going to run a trail race with us?" I responded with "when are you going to do a triathlon with me?"
The JOS was modified this weekend. Not quite the intervals on the schedule.
Mission accomplished. Never so much snow, slush, ice and mud. Three to four miles in the first 90 minutes due to icy cliffs and waterfalls. Overall around 5 hours for 15-16 miles. LOADS OF FUN!
I needed an easy day today. I took my usually easy sunday and just kept it even a little easier. 45 min on the bike and 4 miles on the treadmill at EP.
@ Al...Oops. You're right. Thanks for correcting me. I meant 525 meters. 21 lengths of the 25 meter pool in 10'. I mistakenly multiplied by 50 when I should have used 25 (I'm use to counting in laps, no lengths). I wish there was a current.
@ Matt...Don't know, they post the results tomorrow but I doubt it. They only have 2 AGs in this thing....39 & under and 40 & over. Also, they use a screwy ranking system to calculate points. You get awarded for points based on the relative distance you covered vs the best result in each discipline. Most points wins. I don't know why the just don't add up the distances. But one cool thing I saw today. An 82 year old man was doing his first ever "tri"...the Chicago Tribute even had a reporter/photographer there covering it. The 82 yr old guy finished in good shape, and I went up and congratulated him after he finished.
@ William...me too. looking forward to rest day tomorrow.
Got the long run done on the TM today - 2 x 1.5 mile intervals at 9:33/mile and 9:19/mile. Did the 2nd interval a little fast just to see how I did. Total run of 90 min and 8.4 miles. Felt pretty lazy most of the day afterwards.
I managed to get my run into today. I haven't even looked at the data from it but I know it was a little off from the last few weeks. I missed all workouts since Tuesday due to the ice storm we had.
Saturday Run --- As I mentioned in the bike thread, my Saturday run was not my best showing. I biked hard for an hour and a half (TSS 114.5) and then hit the treadmill for an hour run at 6:45 for 30' 6:25 for 30'.
After about 27' of 6:45 (4 miles), I was dead. My energy was totally sapped. Focus was nonexistent, willpower out the window. The past few Saturday bricks have been very tough, requiring lots of focus, but in the end I've been able to complete all of them. Not this one though. I was gassed and decided to extend my Sunday run instead.
Sunday Run --- 2x2mi(6') @z4 + 3.5mi@ z3 Added the 3.5 at z3 as a makeup for Saturday. Run went well. A bit tired at the outset but settled in.
Ran outside today, while we we had exactly one temperate day. Another CRAP day tomorrow. It was in the low-mid 40s and foggy, with snow all over the grass, but the walks were clear (except for all the water puddles and sand). I ran laps around my moderate rolling 3 mile route. Not sure what it was...being outside? just an off day? not sure... but I didn't really have it. Everything was kind of an uncoordinated feeling struggle.
13 miles total. 6 miles around 8:00. 7 miles averaging about 6:55. The rolling-ness of the course makes the mile-to-mile comparison a bit uneven. The RPE was 5=10 beats per minute higher than the HR reflects. Hopefully just an off day or a low because of this cold I'm cycling through.
... Not sure what it was...being outside? just an off day? not sure... but I didn't really have it. Everything was kind of an uncoordinated feeling struggle.... The RPE was 5=10 beats per minute higher than the HR reflects. Hopefully just an off day or a low because of this cold I'm cycling through.
You've been doing some SERIOUS miles/efforts. I suspect you need a day (or two) off. Cold symptoms plus the RPE/HR discconect are warning signs.
Ran the Thursday JOS 4 x 1-mile run at a local track with friends. On an 8:12 goal we ran 7:58 (oops...I was futzing with my Garmin and did not have it turned on for the first 2 laps), 8:14, 8:12 and 8:09. Back to the negative splits which I prefer to focus on at the track. The third mile became particularly hard. I've been on the bike trainer for three days straight (Monday 2 x 12' and 1 x 6' @90%, Tuesday 2 x 20 @ 95%+, and Wednesday 10 x 2/2 @ 120%) so my mind tried to have me back off since I had been working hard on the bike. So the last two mile runs became a mental test. Got it done (my friend was 8 seconds ahead of me at the finish line for the fourth...I didn't have it in me to catch her).
To all the northern EN team members...have hope. Good weather is on the way. It was 63 here today at 5am (also the promise of strong storms). But better weather finally made it to Little Rock.
Comments
Used my splint last night after another round of icing and feeling pretty good. At the firehouse today so this will be my Friday rest day with more rounds of icing, stretching, and foam roller on the agenda.
8:23 HR 158
8:00 HR 161
8:07 HR 158
(Z5 = 8:07)
As usual, no time to extend the run
I hope everyone is enjoying their day off, curling up in front of the TV, catching up on Olympic pairs, skeltons, and whatever else.
No rest for the Marathon Hackers, though, Today was 1 hr, 18 minutes, 9.25 miles, with a main set of 2 x (12 min @ MP, 8 min @ HMP, 4 min @ LRP). Daily sunshine/low 50s, nightly rains continue here in Pac NW. If only it were like this every winter.
20-miler #2 today
15 miles at 7:4x except for one mile chatting with a guy
5 miles at 6:3x to follow.
http://connect.garmin.com/activity/445718608
This run was pretty hard, to be honest. I was feeling it a little miles 13-15 and miles 16-20 were an effort. I could have kept going, but it was considerable work...
My house is going through gatorade powder like it was flour at a bakery.
I did the Lifetime Fitness indoor tri this am. You see how far you can go in a set time. Swim 10': 1050 meters. Ride on spin bike 30': 11.9 miles. Run on treadmill 20': 2.9 miles. On the run I ran @ 7:00 pace most of the way and increased it to 6:00 pace for the last 2'.
After a little rest and refreshments, I ran 8.1 miles in 71' on the treadmill. Ran 2 miles @ 8:58 pace and +2% incline, then ran the next 6 miles alternating 1/2 miles @ 8:27 pace with +3% incline and 1/2 mile @ 8:58 pace with -2% incline. Total= 11 miles for the day with 2.9 at race pace. Then a long stretch.
So did 105 minutes today. After 2.5 mile z1-2 warmup, did my 1.5mi x2 at
8:12. HR 161
8:00. Hr 173 (7s sub z5 and I had stomach cramp at the end)
Then did 3 z2 miles and one z 3, for a total of 10
The weather is unseasonably warm -70s when I finished and high today in the 80s
The JOS was modified this weekend. Not quite the intervals on the schedule.
Mission accomplished. Never so much snow, slush, ice and mud. Three to four miles in the first 90 minutes due to icy cliffs and waterfalls. Overall around 5 hours for 15-16 miles. LOADS OF FUN!
@ Al...Oops. You're right. Thanks for correcting me. I meant 525 meters. 21 lengths of the 25 meter pool in 10'. I mistakenly multiplied by 50 when I should have used 25 (I'm use to counting in laps, no lengths). I wish there was a current.
@ Matt...Don't know, they post the results tomorrow but I doubt it. They only have 2 AGs in this thing....39 & under and 40 & over. Also, they use a screwy ranking system to calculate points. You get awarded for points based on the relative distance you covered vs the best result in each discipline. Most points wins. I don't know why the just don't add up the distances. But one cool thing I saw today. An 82 year old man was doing his first ever "tri"...the Chicago Tribute even had a reporter/photographer there covering it. The 82 yr old guy finished in good shape, and I went up and congratulated him after he finished.
@ William...me too. looking forward to rest day tomorrow.
I managed to get my run into today. I haven't even looked at the data from it but I know it was a little off from the last few weeks. I missed all workouts since Tuesday due to the ice storm we had.
After about 27' of 6:45 (4 miles), I was dead. My energy was totally sapped. Focus was nonexistent, willpower out the window. The past few Saturday bricks have been very tough, requiring lots of focus, but in the end I've been able to complete all of them. Not this one though. I was gassed and decided to extend my Sunday run instead.
Sunday Run --- 2x2mi(6') @z4 + 3.5mi@ z3 Added the 3.5 at z3 as a makeup for Saturday. Run went well. A bit tired at the outset but settled in.
2mi (6') @ z4 -- 6:15 / 6:15
2mi (6') @ z4 -- 6:15 / 6:15
3.5mi (6') @ z3 - 6:30 for all
Total 10.75mi 1:16:45
13 miles total. 6 miles around 8:00. 7 miles averaging about 6:55. The rolling-ness of the course makes the mile-to-mile comparison a bit uneven. The RPE was 5=10 beats per minute higher than the HR reflects. Hopefully just an off day or a low because of this cold I'm cycling through.
http://connect.garmin.com/activity/447951237
Ran the Thursday JOS 4 x 1-mile run at a local track with friends. On an 8:12 goal we ran 7:58 (oops...I was futzing with my Garmin and did not have it turned on for the first 2 laps), 8:14, 8:12 and 8:09. Back to the negative splits which I prefer to focus on at the track. The third mile became particularly hard. I've been on the bike trainer for three days straight (Monday 2 x 12' and 1 x 6' @90%, Tuesday 2 x 20 @ 95%+, and Wednesday 10 x 2/2 @ 120%) so my mind tried to have me back off since I had been working hard on the bike. So the last two mile runs became a mental test. Got it done (my friend was 8 seconds ahead of me at the finish line for the fourth...I didn't have it in me to catch her).
To all the northern EN team members...have hope. Good weather is on the way. It was 63 here today at 5am (also the promise of strong storms). But better weather finally made it to Little Rock.