Temps were great this morning, lower 50's, set out with a group to run a 10 miler. Hit the MS first and then extended the run with some Z2 afterwards...
WU: 9:38
MS: 7:57/9:33/8:01/9:21
Remainder: 8:25/8:10/8:10/then felt a little ambitious and hit a 6:59
CD: 10:42
Ice, stretch, foam roller....still keeping the PF in check! Week 10 in the books!
rough week on run, i didnt get any really runs in until today, did manage a 10.5 mile 1:30 run. due to foreign territory, i was attending a family Bat Mitzvah in Northern Jersey, i didnt know where to find good flats, managed to find them, and did my 800 & 100 intervals, followed by 2 miles of almost straight uphill. ran 6 Miles at Z 2.5 - 3 prior to the intervals.
Cut the run short today due to time constraints. 5 miles on the treadmill as 800, 1600, 2400 with 800 rest intervals. Only did the main set and hit the Z4 pace goals without a problem.
Matt-welcome back to running! And like you, I function on too many nights of 4-5 hr sleep, then sleep in like I had to this am.
Only had time for 75 min run-was hoping for 2 hours to make up for no bric yesterday but had obligated myself to go to the 'reading of the whole megilla' (fun service where we get rowdy, make noise every time the evil Haman's name is mentioned). Exceeding my run z5 is much easier than getting past my new FTP on the bike: 2x1 mi with recovery in between both sub z5 (7:57): 7.52 7.49 then some z2 to finish it off
Matt - welcome back... but my goodness, can you stop embarrassing us by running that fast on a first experimental run?
I was traveling, but not like Matt... In Dallas on Saturday and had a route all planned out for my 18 miler race rehearsal...except I realized I had misread the plan and was a week off on when it was (it's actually this coming Saturday) ...but I was still going to to the 18, even though my plan called for a shorter run this weekend...it was a 9 mile loop around this lake... Unfortunately, though, during my open part of the day, there was an all-afternoon thunderstorm front, so I was condemned to the hotel treadmill.
I tried to make something a little different out of it and did 2 miles warmup, then alternated 4% incline and 1% incline for half-mile increments, leaving the pace constant at somewhere around 7:15. The stupid treadmill controls were a nightmare, so there are a couple stops where it would reset and stop instead of changing the incline...and as soon as I hit an hour on it, I had to tell it "yes, I DO want to keep running at this pace" every 30 seconds or something as it tried to make me do a cool-down. I have more and more respect for you guys that run on these damn things. :-)
Sunday, I got home in early afternoon and had to figure out how to get my "long run" without setting myself up for failure this week. It was already supposed to be a shorter, easier long run, so my compromise was to do about 45 min of a fairly hard bike ride and then go out and run about 12 mi pretty easy. My assumption was that I would be able to get out and do today's strength workout, but still would have put in ~2.5 hours of work total. The weather was decent enough that Project Outside could continue.
Saturday had me feeling sick and not hitting the bike numbers, then attempting an abbreviated z3/z2 run of 20' and still no go. Is anyone else just dying on the brick run with tempo to start???? UGH!
I've been sleep deprived (no idea why...just WIDE AWAKE for about 5 nights in a row) and I did NOT expect much on yesterday's run. I skipped the local Corktown St Patty's day 5k to get in my long run which as been lacking compared to OS last year. Hit the treadmill as it was still stupid cold here in the D. Some how the run felt really good. Like really really good! First 10 miler this OS, first run really feeling like my running self again from last season. I did have a gel after the 2 mile repeats that may have helped me in the balance of the run. My hr was low, legs felt great and I was having fun ...color me happy! Especially after such a poopy saturday!
In Dallas on Saturday and had a route all planned out for my 18 miler race rehearsal...except I realized I had misread the plan and was a week off on when it was (it's actually this coming Saturday) ...but I was still going to to the 18, even though my plan called for a shorter run this weekend...it was a 9 mile loop around this lake... Unfortunately, though, during my open part of the day, there was an all-afternoon thunderstorm front, so I was condemned to the hotel treadmill.
Sounds like White Rock Lake, about 3 miles from me and my most frequent training grounds! Only bad thing about that lake is that you can't swim in it (nasty! not to mention water moccasins) and sometimes a lot of traffic on the roads for my bike days.
Yes, welcome to Dallas, home of frequent, significant and abrupt weather changes! You could have ran the St Patty's Day 5k that I did! haha
Comments
Temps were great this morning, lower 50's, set out with a group to run a 10 miler. Hit the MS first and then extended the run with some Z2 afterwards...
WU: 9:38
MS: 7:57/9:33/8:01/9:21
Remainder: 8:25/8:10/8:10/then felt a little ambitious and hit a 6:59
CD: 10:42
Ice, stretch, foam roller....still keeping the PF in check! Week 10 in the books!
Only had time for 75 min run-was hoping for 2 hours to make up for no bric yesterday but had obligated myself to go to the 'reading of the whole megilla' (fun service where we get rowdy, make noise every time the evil Haman's name is mentioned). Exceeding my run z5 is much easier than getting past my new FTP on the bike:
2x1 mi with recovery in between both sub z5 (7:57):
7.52
7.49
then some z2 to finish it off
I was traveling, but not like Matt... In Dallas on Saturday and had a route all planned out for my 18 miler race rehearsal...except I realized I had misread the plan and was a week off on when it was (it's actually this coming Saturday) ...but I was still going to to the 18, even though my plan called for a shorter run this weekend...it was a 9 mile loop around this lake... Unfortunately, though, during my open part of the day, there was an all-afternoon thunderstorm front, so I was condemned to the hotel treadmill.
I tried to make something a little different out of it and did 2 miles warmup, then alternated 4% incline and 1% incline for half-mile increments, leaving the pace constant at somewhere around 7:15. The stupid treadmill controls were a nightmare, so there are a couple stops where it would reset and stop instead of changing the incline...and as soon as I hit an hour on it, I had to tell it "yes, I DO want to keep running at this pace" every 30 seconds or something as it tried to make me do a cool-down. I have more and more respect for you guys that run on these damn things. :-)
http://connect.garmin.com/activity/462502464
Sunday, I got home in early afternoon and had to figure out how to get my "long run" without setting myself up for failure this week. It was already supposed to be a shorter, easier long run, so my compromise was to do about 45 min of a fairly hard bike ride and then go out and run about 12 mi pretty easy. My assumption was that I would be able to get out and do today's strength workout, but still would have put in ~2.5 hours of work total. The weather was decent enough that Project Outside could continue.
So, here's the bike: http://connect.garmin.com/activity/462502464 (4 x 5 min at 110%)
And here's the run: http://connect.garmin.com/activity/462502492 boring outside runThis morning, as I write this, my legs feel good enough that I'm not worried about this afternoon's run. Hope I'm right.
I've been sleep deprived (no idea why...just WIDE AWAKE for about 5 nights in a row) and I did NOT expect much on yesterday's run. I skipped the local Corktown St Patty's day 5k to get in my long run which as been lacking compared to OS last year. Hit the treadmill as it was still stupid cold here in the D. Some how the run felt really good. Like really really good! First 10 miler this OS, first run really feeling like my running self again from last season. I did have a gel after the 2 mile repeats that may have helped me in the balance of the run. My hr was low, legs felt great and I was having fun ...color me happy! Especially after such a poopy saturday!
Yes, welcome to Dallas, home of frequent, significant and abrupt weather changes! You could have ran the St Patty's Day 5k that I did! haha