1600 yard swim last night, working on my technique. I must be doing something right, since my speed has improved to 2:37/100 from 2:49/100 TT earlier this month!
Got my 2.5 hour bike in today, at my friend Leah's studio. Thirty minutes of sprints, followed by 2 hours of hill work/sprints. Left the Garmin at home, so I have no idea what any of my times were, but I felt great at the end, and French Toast and eggs never tasted so sweet!
Two hour nap, now watching Ironman Melbourne, and figuring out when to run my 70 minute run tomorrow, since the high is predicted to be...20F. Where's spring?
6 hours of driving and I got my kids to the concert. Found a high school track to run at. Did 3 - 1 mile intervals 6:30, 6: 29 and 6 40.I am looking forward to tomorrow for a zone 1 run.
I got up early - again - today to have my new beloved high-protein breakfast about 1,5h before my workout plus 2 big cups of strong Barista Workout was planned to do 2x20' (4') Z4 plus 3x20' (4') Z3 but due to family constraints I had to cut short by one Z3 segment. Anyhow another solid trainer workout Hit both Z4 at 0.99 and pulled in 0.84 and 0.86 for the Z3 segments. Total workout was 2:07 / NP 275 / TSS 161 (IF 0.87) http://tpks.ws/BH57
I ran the atlanta half marathon this morning as my long run and got a PR @ 1:41! Also got a vdot bump along with it so I feel like the get faster plan is paying dividends already! Keep up the good work team.
@stefan looks the the legs held out after yesterday's run. Think I fancy Dawns French toast vs your protein breakfast...
Run done today in blustery conditions. 3x z4 mile intervals at 6:55 pace followed by rest at MP pace. Total time 1hr 31, 12 miles. Very happy as if I'd continued would have been and HM PR which shows the work works.
As a question to the team, what do you do if you don't hit the z4 HR target (but are faster then the z4 target time)- go faster to get into the HR zone? Similarly towards the end of the MP run I kept my HR in z2 and let the pace drift up ...Is this the right thing to do.. Base on HR? Enjoy rest of weekend y'all.
Nice work everyone! And, congrats to Kim and Steven on the HM pr's - that's aweome!
@Graham - sounds to me like your fitness is improving and your pace zones are getting easier for you if your hr zones are lower where they previously were - that's a great thing! And, I bet next time you test, you'll see a bump in your VDOT. When do you test next? If its coming soon, I'd run by your prescribed pace and then let it rip into your test! If it's not for awhile, you might want to consider re-testing.
Like Stefan, I did the long bike today and aside from some mental anguish of the long trainer time and more saddle sores (OUCH!), I hit or exceeded my numbers. 2 x 15' @ 1.0, 6x 1.5' @ 1.18-1.24, and 55 min at .87 http://connect.garmin.com/activity/466275201
Total 2hr 30min - I feel like I pushed harder between the run and bike than I have all season and my legs are cooked. Could be that I swapped the run and bike this weekend....now rest time
Great work, everyone! Congrats @Steven on the PR this morning!
Temps here in the low 20's with strong W/NW winds, which made for a blustery run. 5.4 miles in an hour flat. Not super fast, but considering how cold it is again, and having to dodge piles of unmelted snow/ice combos, I was okay with my pace right in between Z1 and Z2.
WOOHOO!!! Congrats to everyone! Way to keep it going!
Congrats to Steven and Kim on their PRs That is awesome!!
Last week was very busy as I had early morning and late nights for parent-teacher conferences! So I wasn't able to really check in like I would have liked, BUT good news is that even with everything going on I got my work done and hit all my workouts!!! Had to do some minor juggling but got them all in and it felt good! I really can't wait to bike outside though....the long trainer rides are really starting to get to me!! I can feel spring right around the corner though... I know it....right after the freakin snow tonight!
Swim yesterday was pretty good- only did main set 1 because the pool was SUPER warm from a family event they had the previous day. They jack the heat in the pool WAY up...it was like a bath. YUCK!
Today's run was great! But didn't feel like I was in my groove until mile 3! Did 3 more and called it a day. Keep up the awesome work everyone!
P.S. Got my first "official" IMLP email yesterday... Said, "Laura, your race is coming up!" It's normal to get a "puke" feeling after opening this email when this is your first IM right?? LOL Nerves kicked in a bit.
P.S. Got my first "official" IMLP email yesterday... Said, "Laura, your race is coming up!" It's normal to get a "puke" feeling after opening this email when this is your first IM right?? LOL Nerves kicked in a bit.
Comments
Got my 2.5 hour bike in today, at my friend Leah's studio. Thirty minutes of sprints, followed by 2 hours of hill work/sprints. Left the Garmin at home, so I have no idea what any of my times were, but I felt great at the end, and French Toast and eggs never tasted so sweet!
Two hour nap, now watching Ironman Melbourne, and figuring out when to run my 70 minute run tomorrow, since the high is predicted to be...20F. Where's spring?
Workout was planned to do 2x20' (4') Z4 plus 3x20' (4') Z3 but due to family constraints I had to cut short by one Z3 segment. Anyhow another solid trainer workout
Hit both Z4 at 0.99 and pulled in 0.84 and 0.86 for the Z3 segments.
Total workout was 2:07 / NP 275 / TSS 161 (IF 0.87)
http://tpks.ws/BH57
Run done today in blustery conditions. 3x z4 mile intervals at 6:55 pace followed by rest at MP pace.
Total time 1hr 31, 12 miles. Very happy as if I'd continued would have been and HM PR which shows the work works.
As a question to the team, what do you do if you don't hit the z4 HR target (but are faster then the z4 target time)- go faster to get into the HR zone? Similarly towards the end of the MP run I kept my HR in z2 and let the pace drift up ...Is this the right thing to do.. Base on HR?
Enjoy rest of weekend y'all.
@Graham - sounds to me like your fitness is improving and your pace zones are getting easier for you if your hr zones are lower where they previously were - that's a great thing! And, I bet next time you test, you'll see a bump in your VDOT. When do you test next? If its coming soon, I'd run by your prescribed pace and then let it rip into your test! If it's not for awhile, you might want to consider re-testing.
Like Stefan, I did the long bike today and aside from some mental anguish of the long trainer time and more saddle sores (OUCH!), I hit or exceeded my numbers. 2 x 15' @ 1.0, 6x 1.5' @ 1.18-1.24, and 55 min at .87 http://connect.garmin.com/activity/466275201
Total 2hr 30min - I feel like I pushed harder between the run and bike than I have all season and my legs are cooked. Could be that I swapped the run and bike this weekend....now rest time
Temps here in the low 20's with strong W/NW winds, which made for a blustery run. 5.4 miles in an hour flat. Not super fast, but considering how cold it is again, and having to dodge piles of unmelted snow/ice combos, I was okay with my pace right in between Z1 and Z2.
WOOHOO!!! Congrats to everyone! Way to keep it going!
Congrats to Steven and Kim on their PRs
That is awesome!!
Last week was very busy as I had early morning and late nights for parent-teacher conferences! So I wasn't able to really check in like I would have liked, BUT good news is that even with everything going on I got my work done and hit all my workouts!!! Had to do some minor juggling but got them all in and it felt good! I really can't wait to bike outside though....the long trainer rides are really starting to get to me!! I can feel spring right around the corner though... I know it....right after the freakin snow tonight!
Swim yesterday was pretty good- only did main set 1 because the pool was SUPER warm from a family event they had the previous day. They jack the heat in the pool WAY up...it was like a bath. YUCK!
Today's run was great! But didn't feel like I was in my groove until mile 3! Did 3 more and called it a day. Keep up the awesome work everyone!
P.S. Got my first "official" IMLP email yesterday... Said, "Laura, your race is coming up!" It's normal to get a "puke" feeling after opening this email when this is your first IM right?? LOL Nerves kicked in a bit.