2nd 5k of the 3 race series done. 27:52 which is an official race PR but not a distance PR. But the race wasn't pancake flat like my last test so I think it is still a good time.
I did start off too fast (will I ever learn?? Guess it was wishful thinking). 3rd and final 5k in the series tomorrow. Not holding out much hope for beating today but I will try to pace better and see where that nets me. Compared to a fairly comparable 5k a little over a year ago, that's about. 2:40 improvement so I guess it's good....
@Stefan- Thanks. Your wkos motivate us all! @Kim- Congrats on your PR...that's a HUGE chunk of time you shaved off from 1 year ago!
I did my 'long' run today. The rolling hills, in the Berkshires, where I am this weekend didn't line up well with my intervals. My fist mile interval was almost all uphill and my 2nd was almost all downhill. So, I guess they evened out in terms effort in some strange way, but had to do them I did 2 x 1miles and 2 x .5miles @z4. The remainder was a mix of z2/z3. Total was 75min / 9.4 miles. Followed this up with a half day of skiing with the family. Great day and ready to rest. Here's my run:
Finished the long bike with all main set work done, but cut Z3 short by 30 min: total time was still 2 hrs. I am heading to Tucson tomorrow and felt there was no reason to start a big bike week totally destroyed. Family has all been shipped off to Ski Nationals and a Battlefield Tour in France, so I am ready ride with some buds - first trip ever like this. Keep up the good work everyone and I will post back later next week.
So remember when I said I'd be hitting all workouts this week? That was before I was reunited with my old pal, Crohn's disease. Boo. And the boatload of steroids I am now on are going to sabotage me for the body comp challenge, unless there is a category for "puffiest." And yes, they are also making me super cranky about all this. Well, it's a good reminder to never take good health for granted! Ready to kick ass as soon as my body lets me! And even more motivating, IM Chattanooga is benefitting the Crohn's and Colitis Foundation.
Game time today, time to get serious. Winter trainer away, my race bike (road bike with tri-clip on bars) out on the trainer. Full race nutrition plan. Head in right place. Gulps of Stefan's mojo !! Objective 1: finish the 2hr30 session (no excuses) Objective 2: start practicing aero position again
2x15m @ 0.95 IF 6x1.5m@ 1.17 IF Remainder of time (as 9min on 30 secs off) 65min @ 0.82 IF with around 30mins in aero. Much better from an overall ride, felt stronger than last 2 weeks, had to hold back so that I'd finish the session. Like others found it was harder to hit the target watts in aero position, but legs were still screaming at me to stop. Like Yens I told them to "shut up and do what I tell them"!
My legs want to dis-own me now - just wait until the run tomorrow!! Good rides everyone
@ Rachael- Sorry to hear about your week But I LOVE how positive you sound and your right this is more fuel for your fire when racing your IM!!! Stay positive girl!!
@ Graham- AWESOME ride!! Way to attack the bike!!
@ Kim- CONGRATS on the PR!!!!!! SO exciting!!!
I did my long ride today. 2 1/2 hours on the trainer...ATTACKED and DONE! Going to look at new saddles this week because I have been having some issues with discomfort since I got my new bike in September...tried to just push through sayiing I need to get used to it. OK I waited too long! Taking care of that this week.
Tomorrow I am supposed to be running a 5K! Having second thoughts because I am really feeling like I need to run long.....Is that weird?? Last weekend was a BIG training day in my plan so a long run was not prescribed for me. This week it is and if I do the 5K I will miss it....and my running partners are running long in the am, which I love to run with them....oh the battle in my head continues.....
Long intervals run done this morning. Legs weren't pleased, but more enjoyable (in a painful way) than the bike ! 1hr 19, 10 miles., top of z3 for the last 4miles. Glorious sunshine and blue sky helped Happy days!!!!!
Well, its looks like two of us are doping right now Rachael. I have a client with Chrons and I know it is not fun. Sorry to hear about your relapse. My reason for being on the dope is that I came down with a severe allergic reaction to something i ate. I think the culprits are mango and kiwi, so I am on predinsone and a strong antihistamine for 5 days. Was a bit scary as I had hives inside my mouth, swollen lips and rash on my face, which has never happened before. Feeling much better today. Missed yesterdays workout and will probably just law low for today and then get back at it tomorrow. I have been feeling super great, so was looking forward to this weekend, but I guess a forced weekend off is not a bad thing. Going crazy not working out, so used my energy to clean the house from top to bottom and may do some cooking today to get me started on next week. Hope you feel better Rachael.
Jumped in this weekend from the Run focus plan. Had only enough time on Saturday for MS1 & MS2 of the bike workout. Rode MS1 2 X 20's at .965 IF. MS2 was 5 X 2' VO2 efforts. Didn't make it to 1.20, but each was over 1.10. Got the 2 X 1 mile intervals done today outside. It was not "plus 1" like Environment Canada showed. It was in fact -10C with a 15 mph North wind. The intervals were hard enough, but my mustache and water bottle both froze. At least tomorrow is in the pool.
Had an outstanding long run yesterday. Weather was perfect and it just took until the end of the first TP mile to get my legs out of that concrete boots Did a total of 94' with almost 22k giving me an rTSS of over 150 I'm happy this week is over ... just one more to go
Comments
I did start off too fast (will I ever learn?? Guess it was wishful thinking). 3rd and final 5k in the series tomorrow. Not holding out much hope for beating today but I will try to pace better and see where that nets me. Compared to a fairly comparable 5k a little over a year ago, that's about. 2:40 improvement so I guess it's good....
@Kim- Congrats on your PR...that's a HUGE chunk of time you shaved off from 1 year ago!
I did my 'long' run today. The rolling hills, in the Berkshires, where I am this weekend didn't line up well with my intervals. My fist mile interval was almost all uphill and my 2nd was almost all downhill. So, I guess they evened out in terms effort in some strange way, but had to do them I did 2 x 1miles and 2 x .5miles @z4. The remainder was a mix of z2/z3. Total was 75min / 9.4 miles. Followed this up with a half day of skiing with the family. Great day and ready to rest. Here's my run:
http://connect.garmin.com/activity/461433563
Objective 1: finish the 2hr30 session (no excuses)
Objective 2: start practicing aero position again
2x15m @ 0.95 IF
6x1.5m@ 1.17 IF
Remainder of time (as 9min on 30 secs off) 65min @ 0.82 IF with around 30mins in aero.
Much better from an overall ride, felt stronger than last 2 weeks, had to hold back so that I'd finish the session.
Like others found it was harder to hit the target watts in aero position, but legs were still screaming at me to stop. Like Yens I told them to "shut up and do what I tell them"!
My legs want to dis-own me now - just wait until the run tomorrow!!
Good rides everyone
@ Rachael- Sorry to hear about your week
But I LOVE how positive you sound and your right this is more fuel for your fire when racing your IM!!! Stay positive girl!!
@ Graham- AWESOME ride!! Way to attack the bike!!
@ Kim- CONGRATS on the PR!!!!!! SO exciting!!!
I did my long ride today. 2 1/2 hours on the trainer...ATTACKED and DONE! Going to look at new saddles this week because I have been having some issues with discomfort since I got my new bike in September...tried to just push through sayiing I need to get used to it. OK I waited too long! Taking care of that this week.
Tomorrow I am supposed to be running a 5K! Having second thoughts because I am really feeling like I need to run long.....Is that weird?? Last weekend was a BIG training day in my plan so a long run was not prescribed for me. This week it is and if I do the 5K I will miss it....and my running partners are running long in the am, which I love to run with them....oh the battle in my head continues.....
Will absorb as much as possible for my long interval run today! - Keep us posted here!!
Glorious sunshine and blue sky helped
Happy days!!!!!
Did a total of 94' with almost 22k giving me an rTSS of over 150
I'm happy this week is over ... just one more to go
http://tpks.ws/WVxK