Todays brick was a suffer fest for me. I had to slow pace a tick because I just couldn't get it done at that pace! HR was high and I was counting down the entire time. Of course, the z2 bit felt like high z3/low z4 till the end. Just a long arced 40' on the mill today. But DONE is soooo good!
22 miles at easy pace. The good part was that it was outside and that I only fell on the ice once. Can I just say again how much I hate ice?
My other problem (OK, I know I'm a whiner here...) was that the only place to stash my drink bottles was in a snow bank that I would pass every three miles. And they just got unbearably cold to drink...so I didn't drink enough or get enough calories. Next time I guess I'll go back to gels and ducking into a campus building for water.
Good morning All … another week in the books. TEmps are inching up, and I only two layers during my run this AM, instead of the 3-4 I've been wearing most of the OS. On the flip side, nasty headwind on the backside of my 3.2 mile loop. NOT FUN! Regardless, got it done . Am signed up for a two-hour hamstring stretching class this afternoon. Apparently, there are 'three angles' from which to stretch, and the instructor plans on exploring all of them. Lord knows I need it! Looking forward to tomorrow's off day
@Kate, I could use a stretching class like that myself!
7 miles on the TM today. I had a soccer game so I only did the main set, 2 X 1.5mile (1mile). Even so, after yesterdays wko's today was tough but I got it done and hit the Z4 pace goal.
@jenks I am constantly impressed by your run's, way to go..
@Kate I need to employ better stretching discipline nice job
@Doug 7 mi on the treadmill, nice job! I am only good for about four mentally good thing I live in Texas
Did yesterdays Brick run on 3 hours of sleep and hit my paces and got the full run in so felt good about that although it did not feel good. Then today after an awesome 9.5hrs of sleep, overachieved just a bit on the two 1 mile z/4 hard intervals and then stretched the run to 110 minutes. So felt really good about today which is good for as was a particularly difficult week executing the wko's.
@Greg Talk about dealing with some extremes - 3hrs sleep then 9 1/2 - nice job getting in the work and hitting the numbers and then some
@William I know its great to get outside for the long runs but Yikes! falling even once is one time too many. You might also consider putting your drinks in a small portable cooler to keep them at a reasonable temp
Completed the 2 x 1mi with the 1mi recovery in between. The treadmill was set 8.5 mph which is around 7 min/mi pace and my Garmin 910 displayed that pace. But when each of the 2 individual mile repeats were done my Garmin recorded them at around 7:40 min/mi pace. Which was a bit of a surprise. I guess I need to re-calibrate my Footpod but why would the pace on the Garmin appear correct but then record it that far off?
I capped off the week with a 14.5 mile run @ 8:16 avg pace, total time right at 2 hours even. I ran with ENer Claudia Langarica, who is training for Boston. We ran a couple of 7:50 pace miles at mile 12 and 14. I kept her company for 14.5 miles then she ran 3.5 more to complete her 18 mile training run. I predict she is going to have a great race in Boston.
@Jim There are several factors that come into play. One is the Garmin does a lot of averaging...if you look at you speed recording on communicator its more erratic than power meter data when riding with a cramp! (despite the "consistent" speed of TM. Also the error (In my UNIQUE) case is that as the % of incline increases the Garmin data is closer. This (theory-mine) is that my stride is not only shortened to that witch is closer the road cadence...but the turnover rate is more regular. On the road I have a rock steady 180step cadence even on relatively rolling terrain and even with tempo/speed changes up to VO2 MAX efforts....no so on treadmill....a lot of adjusting cadence -even at constant grade (unconscious)....particularly if there are speed changes. All of this variability results in short term averages that don't always add up to the final or spit time averages. -my 2 cents
BTW: I do the MS as prescribed but tend to follow more RPE/HR for "added Z2-3Time"
Alright...Did a "test run-Run" to see IF I have recovered from this weekends unpleasantness...
Looked nice out...Phone said 45deg (I've run in cooler with shorts and long sleeve.....)
Yeah....not so much.... turned around before 2 miles -the wind! Ouch it was cold.
Went back out with my cycling wind breaker, ear cover headband and running gloves. Goal was Z1-GRP....was "OK" at best for first few miles then noticeably running out of steam....and downright uncomfortable coming back the last 3 miles into a steady icy headwind mostly up hill ....pace off by >1 min/mile but stayed "good" and only briefly let my HR hit Z4.
1) 13min 1.5ml
2) 1:10 7ml
Didn't feel all that bad initially but after 1/2 hr ...despite nice hot shower and recovery fluids/pro/carbs...kinda like a truck been over me....then backed up over me again....
Finally getting back to posting after vacation kept me off the bike and reduced my running. Amazing how fast it feels like fitness evaporates. However, after a rough week, finished todays 2 x 1 @ 9:15/9:08 and a total of 8.4 miles. Feeling a little back to "normal"
Yes, David, today was a deceptive day out there. I went out for my run this afternoon, you know, when it was supposed to have been warm... I got the 10 miles in but it was rather uncomfortable with that wind. Those 45 degrees sure didn't feel like 45.
Since it is hilly here, I have taken to doing many of the ZN (Nasty) intervals on some of the more substantial hills in prep for the AZ race in May. That means my paces don't look great but I can vouch for the level of work by way of HR and perceived expiration (no, that wasn't autocorrected by my phone...) during them. The rest of the run was assured by taking a route that made it darn near impossible to shortcut.
William-your runs are amazing. So sorry you still have to deal with ice!
Kate-all about stretching!
Matt-I would kill to get out of your run jail-those are some face paces!
Congrats Thomas!
I was a little sore today- weight session yesterday got my quads screaming. It actually felt better to be z4-5 pace then long slow pace. It was a balmy high 70s:
1 mi x 2 at z5(7:57): 8:08, HR 158 (a little head wind and a little uphill grade); 7:51, HR 159 (reverse those conditions, yea!) then 1 z2-3 mile. 70 min total
I choose to sleep in and NOT run in 4 degrees with a group of friends at the cleared path metro park, and ran from home in much warmer/windier conditions. BUT, I have run outdoors VERY little this season and had no idea how clear/unclear the sidewalks would be. UGH. One mile was practically a power hike due to the sidewalks being icy/unshoveled this whole winter. Then I got to a section I'd thought was clear to run my first repeat. Um, no. I fell on my butt (thankful for the deep snow there!) and just plodded along as fast as possible with out killing myself, finishing on the road. Next repeat was all road and actually in my z4 pace! Woo Hoo!
I'm chalking this one up to mostly a core work out, time on my feet and vitamin D collection!
Post run I finally got to go rock climbing at a gym with my daughter, nephew and sister in law. A total blast and possibly a new addiction!!! Cross training is good no?
Thanks for the thoughts on the bottles, gang. I appreciate the mojo. Sorry I'm constantly setting a bad example of straying off the wagon...but I do enjoy reading about all what you are doing and hope you don't mind watching me, too. Project Outside is on. :-)
The surprise need for apartment searching kept me from posting, but thankfully didn't keep me from running...
Wednesday Had to wait for a treadmill so cut workout down to 30' by bringing scheduled 6x400 to 2x1200. Went well despite the grouping of sets. Felt good to run fast again. 1200 @ z5 - 5:40 (400 recovery) 1200 @ z5 - 5:40 (400 recovery) Total 3.5mi
Thursday Run came in PM following the AM ride Easy 21' @ z1 - 7:38 Total 2.75miles
Saturday Brick run very difficult. Got thru the 25' at z3, but fell apart with the back half. Thinking this was again a lack of taking in enough calories while on the bike/ prior to getting on the bike. Felt dead. I need to wake up earlier on Saturday morning and eat a lot to fuel these workouts. The bowl of cereal isn't cutting it. 25' @ z3 - 6:09 7' @ z2 - 6:30 12' @ Easy - 8:00 Total 6.5mi
Comments
Todays brick was a suffer fest for me. I had to slow pace a tick because I just couldn't get it done at that pace! HR was high and I was counting down the entire time. Of course, the z2 bit felt like high z3/low z4 till the end. Just a long arced 40' on the mill today. But DONE is soooo good!
22 miles at easy pace. The good part was that it was outside and that I only fell on the ice once. Can I just say again how much I hate ice?
My other problem (OK, I know I'm a whiner here...) was that the only place to stash my drink bottles was in a snow bank that I would pass every three miles. And they just got unbearably cold to drink...so I didn't drink enough or get enough calories. Next time I guess I'll go back to gels and ducking into a campus building for water.
By the end I was ready to be done.
@Kate, I could use a stretching class like that myself!
7 miles on the TM today. I had a soccer game so I only did the main set, 2 X 1.5mile (1mile). Even so, after yesterdays wko's today was tough but I got it done and hit the Z4 pace goal.
@jenks I am constantly impressed by your run's, way to go..
@Kate I need to employ better stretching discipline nice job
@Doug 7 mi on the treadmill, nice job! I am only good for about four mentally good thing I live in Texas
Did yesterdays Brick run on 3 hours of sleep and hit my paces and got the full run in so felt good about that although it did not feel good. Then today after an awesome 9.5hrs of sleep, overachieved just a bit on the two 1 mile z/4 hard intervals and then stretched the run to 110 minutes. So felt really good about today which is good for as was a particularly difficult week executing the wko's.
@William I know its great to get outside for the long runs but Yikes! falling even once is one time too many. You might also consider putting your drinks in a small portable cooler to keep them at a reasonable temp
Completed the 2 x 1mi with the 1mi recovery in between. The treadmill was set 8.5 mph which is around 7 min/mi pace and my Garmin 910 displayed that pace. But when each of the 2 individual mile repeats were done my Garmin recorded them at around 7:40 min/mi pace. Which was a bit of a surprise. I guess I need to re-calibrate my Footpod but why would the pace on the Garmin appear correct but then record it that far off?
Good work everyone!!
I capped off the week with a 14.5 mile run @ 8:16 avg pace, total time right at 2 hours even. I ran with ENer Claudia Langarica, who is training for Boston. We ran a couple of 7:50 pace miles at mile 12 and 14. I kept her company for 14.5 miles then she ran 3.5 more to complete her 18 mile training run. I predict she is going to have a great race in Boston.
@Jim There are several factors that come into play. One is the Garmin does a lot of averaging...if you look at you speed recording on communicator its more erratic than power meter data when riding with a cramp! (despite the "consistent" speed of TM. Also the error (In my UNIQUE) case is that as the % of incline increases the Garmin data is closer. This (theory-mine) is that my stride is not only shortened to that witch is closer the road cadence...but the turnover rate is more regular. On the road I have a rock steady 180step cadence even on relatively rolling terrain and even with tempo/speed changes up to VO2 MAX efforts....no so on treadmill....a lot of adjusting cadence -even at constant grade (unconscious)....particularly if there are speed changes. All of this variability results in short term averages that don't always add up to the final or spit time averages. -my 2 cents
BTW: I do the MS as prescribed but tend to follow more RPE/HR for "added Z2-3Time"
Alright...Did a "test run-Run" to see IF I have recovered from this weekends unpleasantness...
Looked nice out...Phone said 45deg (I've run in cooler with shorts and long sleeve.....)
Yeah....not so much.... turned around before 2 miles -the wind! Ouch it was cold.
Went back out with my cycling wind breaker, ear cover headband and running gloves. Goal was Z1-GRP....was "OK" at best for first few miles then noticeably running out of steam....and downright uncomfortable coming back the last 3 miles into a steady icy headwind mostly up hill ....pace off by >1 min/mile but stayed "good" and only briefly let my HR hit Z4.
1) 13min 1.5ml
2) 1:10 7ml
Didn't feel all that bad initially but after 1/2 hr ...despite nice hot shower and recovery fluids/pro/carbs...kinda like a truck been over me....then backed up over me again....
Guess I still need that MON off day......
Since it is hilly here, I have taken to doing many of the ZN (Nasty) intervals on some of the more substantial hills in prep for the AZ race in May. That means my paces don't look great but I can vouch for the level of work by way of HR and perceived expiration (no, that wasn't autocorrected by my phone...) during them. The rest of the run was assured by taking a route that made it darn near impossible to shortcut.
Coveted rest day tomorrow.
Kate-all about stretching!
Matt-I would kill to get out of your run jail-those are some face paces!
Congrats Thomas!
I was a little sore today- weight session yesterday got my quads screaming. It actually felt better to be z4-5 pace then long slow pace. It was a balmy high 70s:
1 mi x 2 at z5(7:57): 8:08, HR 158 (a little head wind and a little uphill grade); 7:51, HR 159 (reverse those conditions, yea!) then 1 z2-3 mile. 70 min total
I choose to sleep in and NOT run in 4 degrees with a group of friends at the cleared path metro park, and ran from home in much warmer/windier conditions. BUT, I have run outdoors VERY little this season and had no idea how clear/unclear the sidewalks would be. UGH. One mile was practically a power hike due to the sidewalks being icy/unshoveled this whole winter. Then I got to a section I'd thought was clear to run my first repeat. Um, no. I fell on my butt (thankful for the deep snow there!) and just plodded along as fast as possible with out killing myself, finishing on the road. Next repeat was all road and actually in my z4 pace! Woo Hoo!
I'm chalking this one up to mostly a core work out, time on my feet and vitamin D collection!
Post run I finally got to go rock climbing at a gym with my daughter, nephew and sister in law. A total blast and possibly a new addiction!!!
Wednesday
Had to wait for a treadmill so cut workout down to 30' by bringing scheduled 6x400 to 2x1200. Went well despite the grouping of sets. Felt good to run fast again.
1200 @ z5 - 5:40 (400 recovery)
1200 @ z5 - 5:40 (400 recovery)
Total 3.5mi
Thursday
Run came in PM following the AM ride
Easy 21' @ z1 - 7:38
Total 2.75miles
Saturday
Brick run very difficult. Got thru the 25' at z3, but fell apart with the back half. Thinking this was again a lack of taking in enough calories while on the bike/ prior to getting on the bike. Felt dead. I need to wake up earlier on Saturday morning and eat a lot to fuel these workouts. The bowl of cereal isn't cutting it.
25' @ z3 - 6:09
7' @ z2 - 6:30
12' @ Easy - 8:00
Total 6.5mi
Sunday
2x1.5@6:07 (1mi @7:41)
Total 54' 7.5 mi