2014 Week #7 RUN THREAD
Are we there yet? ;-)
Hope everyone is hanging tough and hitting their paces across the week. This week's workouts are even more challenging yet, but I KNOW you can smoke 'em.
Coach's podcast this week addresses how to get through the holidays. I count St. Patty's Day as a definitely challenge to get through. ;-)
Post those workouts and questions and let the team get you through!
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Did Tuesday's workouts today due to travel. Got the run done after the bike … now time to rest
I have two 48 hour shifts at the firehouse this week (tues/wed and sat/sun) so I will be hacking the wkos big time! No treadmill at the firehouse so runs are out. I'll drag my bike and trainer up there, but its always hit or miss if I'll get through the wko without catching a call. Did the Wednesday run this morning 3 x 1 mi @ 7:53 and then 10' @ 8:10 for total of 6+miles. Tomorrow the Tuesday bike, Wednesday the Thursday bike, Thursday the Saturday bike plus the brick run from Tuesday, and Friday will be doing a 10 mile run to stay on pace for a half mary in March. Bonus...Sat & Sun rest/recovery/stretch
He always jokes about getting off the trainer and hauling a$$ to a scene and trying to not drip sweat on the patients. LOL!
Hang in there!!!
Kori, I feel his pain...thats the worst part, sweating like crazy while on the call!
5.85 easy miles on the TM. Really wanted to open it up but with 2x20 on the schedule tonight I held back.
3 x 1 mi (600). Hit them all right around 5:50. I had to quit the extra mileage a little early because of time, which is fine for OS, but maybe not so great for marathon training, so I came back Tuesday morning with four more easy miles.
Monday evening: 8 mi total http://connect.garmin.com/activity/447253466
Tuesday, 4 bonus easy miles. Bike will come Tuesday evening.
Really REALLY looking forward to hitting the metro park cleared path and warmer temps tomorrow to be out of doors.
After missing most of last week with work travel, I was looking forward to this week after skiiing this past weekend. Unfortunately, skiing did not go as planned and I'm now the proud owner of a fractured tibia (albeit not a bad fracture). I'm in a boot for 3 weeks at least, then we shall see where it goes from there. I guess my half marathon in March is gone and Kinetic Half in May is not looking good. Damn!!
Last year was my first year doing tris and I was seeing some serious improvements in my training with the OS Plan. I'm going to try to get on the bike and see how it feels pedaling easy so I can at least do something. Injuries suck!
@Al, nice run!
@John, sorry to hear that, heal up fast.
I did the run before work today. 8.6 miles on the TM with 4 X 1 @ Z4 pace. I felt really strong physically and a lot better mentally than I did during last night's bike wko. I'm going to keep trying to get all of my sleep to make it into test week well prepared.
Today - 45 mins weight lifting in the morning and 7 mile run in the evening. Warm! I did 9 x Millport (.43 mile loop) and was feeling it by the last two repeats. Mile repeats scheduled for Saturday ... as in 9.3 x 1 mile with no rest interval.
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
@John - major bummer. I wish you the luck I'e had with coming back strong after a minor/moderate injury.
Legs felt a bit heavy to start, but I neg. split the repeats ending with some z2/3.
Unlike last weeks TH run, I felt really good (well, TH good lol) on each mile, my hr stayed where I expected it to and while it was not flat like the mill, I was still able to gain speed each mile. Pleased. Oh what a difference +30 degrees can make!
It was awesome to see so many folks at the metro park enjoying the mini weather break...walking dogs, running and quite a few cyclists!
@John, heal up quickly!!! This is why I am such a boring girl during OS!
@William, I DREAM of your cadence graph!
My hard days are Monday (interval), Wednesday (tempo), and Saturday (long). This Saturday's "long" isn't all that long, and if the MP isn't feeling right, I'll just put in the time. On Sunday, I usually do an easy brick (~50 min ~85% on bike and ~5 miles easy on treadmill), and I won't hesitate to drop the run or take the day off if Saturday isn't better. I think I've seen you say that every OS you end up taking a few days break somewhere, and that's been my experience too (at least just putting in the time, instead of the intervals)....so I'm sensitive to that.
I tend to think the atmosphere of the indoor track that I've been stuck in for a month is just so "ideal" that I'm going to have to get used to the great crappy outdoors again...but outdoors is just ridiculously crappy these days. The whole town is shutting down right now because of a blizzard coming in right now that's starting as freezing rain. So much for 45 and relatively clear or foggy.Hacked the plan and added a long run today to stay on track for a half mary in March. Blue sky, sunshine, and 57 degrees made for a perfect day
WU: 1 mi @ 9:44, MS: 3 mi @ 7:56, 7:59, 7:49, Sweet Spot: 5 mi @ 8:31, 8:34, 8:29, 8:21, 8:31, CD: 1 mi @ 10:16