Doin a Marathon hack on my OS....so Long run today.....wasn't so shure how Id hold up going out significantly longer than I had been so hacked the instructions some what (as written 18 mls or 3 hrs ...) these are either Z1first 1/2 Z2 remainder or 30"above/At/30" below GRP runs. My Z1 is 9:45-10:30 and Z2 8:52 ....sooooo. I decided to go by feel mostly but also first 5 mls @ around 10'ml, the next few @ 9:30 and then tried to pick it up slightly to GRP despite some traffic and short steep hills out to 13.1 miles. Then I shot for <9'ml despite long uphill miles 14&15. Stopped briefly to sip some at top of hill and almost couldn't walk. severe pain in knee (tibial head) reminds me of stress FX <img src='http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/sad.gif' align="absmiddle" border="0" /> limped for about 1/2 mile before I could jog then slowly able to get back on pace and finished last 2/3rds of ml 17 at ~8:10 pace...then CD jogged to finish out 18 mls. then walked another 1/2 ml back home w/o pain.
Now I remember why I focused on 70.3.....running >16 mls kinda sucks. (he says planning on doing a 100ml race next year)
Actually could have pushed the pace in the middle-mls 6-10 @ GRP and 10-13 @ 30"below...... legs feel beat up but Im not zonkered like I'm used to feeling...although in AZ I was running in 80-100degrees.
Way to get those long runs done William and David!
After a great bike wko today I recovered, fueled up, took a nap and then hit the TM for a run. 10k with 5 miles at MP. Felt really strong throughout the run despite the long ride!
Beautiful day today. A bit windy from the north but that just meant the interval on the way back was a lot faster than the one on the way out. Actually I did 3x 1.5-mile intervals with the first interval and a half into the wind then rest with a nice tailwind. And as usual for the OS I ran the intervals by time not distance so it was 3x 10.5' with the intervals ending up at around 1.6 miles each. It was a hard effort but my HR maxed at 180 so I think the cold temps kept it in check. Lots of people out there getting in their runs and the path was clear and salted.
Overall 8.88 miles in 1:02:01, avg 6:59 pace, avg HR 166, max HR 180.
11.3 miles in 75' on the TM today including 2 X 2miles(1mile) @ Z4 and 3+ miles at Z2. Felt really good. Also feels really good to be sitting in the recliner right now! Indoor soccer game later on this afternoon so I'll get some extra Z5 work in after a little rest.
Saturday bric had a slow start but ended strong. I always have a stiffness in my right ankle I have to work out so first mile z2ish but second and third 10a sub z3.
Today was our annual Komen Tri for th cure put on by our Tri club. Thankfully they have added a 5k which fits perfectly in the plan. I'm not much for sprints and this is a mini sprint on top of it. So the course has a lot of turns, running on and off sidewalk around an old high school, first 800 and last 800 on the high school track. I matched my last Vdot. I was hoping for a bump despite the terrain but probably started a little too fast and got an abdominal cramp in mile 2 so no negative split, and HR got really high: 7:48. HR 158 7:58. HR 171 8:06. HR 176 7:47 for .1mi. HR 177!
I'm back from my self-imposed rest week in the Keys. I ran 14 miles today @ Morton Arboretum with ENer Claudia Langarica who is training for Boston. Overall, we did 14 miles in 1:50 or 7:54 avg pace. We did 5 EZ miles @ about 8:20 pace then did 3 x 2 mile intervals at Z4 pace with 1 recovery mile between each interval. We ran the intervals @ 7:26, 7:16, 7:17, 7:00, 6:57, & 6:58 pace/mile. Finished up with a cool down mile @ 8:17 pace. This was a hard run as the 2 mile intervals seem to go on forever for me and I had to really concentrate on form and staying relaxed to make it thru. But Claudia seemed to handle them with ease...damn that woman can run.
So my totals for the week were 24 miles of running (with 14 of that today), just 2 x 45 minute rides on the hotel stationary bike, but 5 ocean swims totaling about 12,000 meters.
@ Steve - great job, on the PR. You;ve still got some room to grow, there, it seems.
I think Spring has finally sprung around here; I now have 4 outdoor runs in a row. Today was clear, 55F. At my local middle school cinder track, I dropped in for the following main set : 2 x (8' MP, 3' LRP, 6' TO, 3' LRP) @ 7:55, 7:15, 7:44, 7:08. Including the WU/CD to get there and back, I went 9.4 mi in 1:20. The MPO segments especially are showing continued improvement week to week, so I'm a starting to get some confidence about the upcoming marathon in 4 weeks.
@Al - agreed, think the first 3 miles definitely could have been a little faster and still held the same pace for the last 5 miles. Have another half lined up for 1week after the OS ends, hoping to get it under 1:45
Comments
Doin a Marathon hack on my OS....so Long run today.....wasn't so shure how Id hold up going out significantly longer than I had been so hacked the instructions some what (as written 18 mls or 3 hrs ...) these are either Z1first 1/2 Z2 remainder or 30"above/At/30" below GRP runs. My Z1 is 9:45-10:30 and Z2 8:52 ....sooooo. I decided to go by feel mostly but also first 5 mls @ around 10'ml, the next few @ 9:30 and then tried to pick it up slightly to GRP despite some traffic and short steep hills out to 13.1 miles. Then I shot for <9'ml despite long uphill miles 14&15. Stopped briefly to sip some at top of hill and almost couldn't walk. severe pain in knee (tibial head) reminds me of stress FX <img src='http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/sad.gif' align="absmiddle" border="0" /> limped for about 1/2 mile before I could jog then slowly able to get back on pace and finished last 2/3rds of ml 17 at ~8:10 pace...then CD jogged to finish out 18 mls. then walked another 1/2 ml back home w/o pain.
Now I remember why I focused on 70.3.....running >16 mls kinda sucks. (he says planning on doing a 100ml race next year)
Actually could have pushed the pace in the middle-mls 6-10 @ GRP and 10-13 @ 30"below...... legs feel beat up but Im not zonkered like I'm used to feeling...although in AZ I was running in 80-100degrees.
Time
Avg Pace
After a great bike wko today I recovered, fueled up, took a nap and then hit the TM for a run. 10k with 5 miles at MP. Felt really strong throughout the run despite the long ride!
Overall 8.88 miles in 1:02:01, avg 6:59 pace, avg HR 166, max HR 180.
3x 10.5'(4') – 6:46, 6:36, 6:28
Remainder 7.5' @z2 – 7:00
http://connect.garmin.com/activity/466224150
Today was our annual Komen Tri for th cure put on by our Tri club. Thankfully they have added a 5k which fits perfectly in the plan. I'm not much for sprints and this is a mini sprint on top of it. So the course has a lot of turns, running on and off sidewalk around an old high school, first 800 and last 800 on the high school track. I matched my last Vdot. I was hoping for a bump despite the terrain but probably started a little too fast and got an abdominal cramp in mile 2 so no negative split, and HR got really high:
7:48. HR 158
7:58. HR 171
8:06. HR 176
7:47 for .1mi. HR 177!
@ Matt & Doug...nice work.
I'm back from my self-imposed rest week in the Keys. I ran 14 miles today @ Morton Arboretum with ENer Claudia Langarica who is training for Boston. Overall, we did 14 miles in 1:50 or 7:54 avg pace. We did 5 EZ miles @ about 8:20 pace then did 3 x 2 mile intervals at Z4 pace with 1 recovery mile between each interval. We ran the intervals @ 7:26, 7:16, 7:17, 7:00, 6:57, & 6:58 pace/mile. Finished up with a cool down mile @ 8:17 pace. This was a hard run as the 2 mile intervals seem to go on forever for me and I had to really concentrate on form and staying relaxed to make it thru. But Claudia seemed to handle them with ease...damn that woman can run.
So my totals for the week were 24 miles of running (with 14 of that today), just 2 x 45 minute rides on the hotel stationary bike, but 5 ocean swims totaling about 12,000 meters.
Dallas Rock & Roll Half Mary this morning...PR by 2:06
Goal was to negative split each 5K segment and come in under 1:50:00
9:01, 8:43, 8:20, 8:22, 8:28, 8:27, 8:37 (1 min walk break to GU and H20), 8:08, 7:39, 7:25, 7:33, 7:36, 7:32
Total time 1:47:55 for 8:14 pace
Starting tomorrows recovery early...nap time!
@ Bruce, you are a true friend to Claudia...Wilmette to the Morton Arboretum is far from a joke of a schlep, even on a Sunday!!
@ Steve - great job, on the PR. You;ve still got some room to grow, there, it seems.
I think Spring has finally sprung around here; I now have 4 outdoor runs in a row. Today was clear, 55F. At my local middle school cinder track, I dropped in for the following main set : 2 x (8' MP, 3' LRP, 6' TO, 3' LRP) @ 7:55, 7:15, 7:44, 7:08. Including the WU/CD to get there and back, I went 9.4 mi in 1:20. The MPO segments especially are showing continued improvement week to week, so I'm a starting to get some confidence about the upcoming marathon in 4 weeks.