Like most every one else, my legs were sore today also. Hamstrings were rather tight off the bike but loosen up a short time later. Did the strides in the last mile. 30 min - 3.05 miles 9:50 avg pace Mile 1: 10:00 Mile 2: 9:43 Mile 3: 9:44 Avg HR : 141
Sorry guys. I'm sick! Some body email me some chicken soup, quick. I tested 2 weeks ago. I think i'll just us those numbers to start the OS. I was going to re do the test just for the fun of it.
I swapped Sunday run and Sat bike this weekend. Did run this morning. 2 mile WU followed by 2 miles at z3 (7:21 and 7:06) followed by 2 x 1mile at z4 (6:56 and 6:41 with 4' recovery). Finished just as the rain started
Tomorrow I hope to get my bike in early and than off to watch my wife run the NYC Marathon!
Morning all, Up early this morning, did 40 minutes out easy-ish (my definition of Z2), back a bit harder (z3). The run felt great, though running has felt that way for at least the last month. I have rarely been in a good zone like this for this long, so I will take it. I just would like some of the good mojo to transfer over to the bike/trainer work/sufferfest! Looking forward to tomorrow's longer run. Have a great Saturday everyone!
Late to the party here. Been tapering this week for a half marathon. Finished in 1:42:44 for a Vdot of 43. Race report coming later. I'm happy with it, however, my stomach is anything but happy at the moment... I'll be back with you guys for the OS workouts next week, though may need to scale back a bit to recover.
Missed the Thursday run due an not-so-fun complex migraine I had at school, but made up for it with the brick run today. The paces felt fast, but it was the first brick in a while. Hit a 7.8 on the treadmill for the first 2 miles and then 8.2 for the second two. It will be interesting to see how tomorrow's run feels! Enjoy the weekend!
Well bricked the run. Both knees barked at me for the first few minutes off the bike. That's a new thing. Achilles are doing fine. No talking there. Have a great day all. It's warm and sunny here but will rain soon. Time for some DAU's. She wants to play go fish.
I have to work the next 2 days so skipping the Sunday run this week. Next week i'll do the Sunday run on Saturday and skip Saturday's stuff. Have a great couple days. Catch ya'll on Tuesday.
Bike (indoors) and Run (outdoors) done and on target. Not a brick. Bike: 8' z4's 231w & 236w, 12' z3's 200w & 203w. Run: z2 8:39/m HR avg 115, z3 8:17/m HR avg 132. I've decided this OS to only pay attention to HR, not pace, when running. Looking to nail the run tomorrow and then start OS wk 2.
This weekend and next I have nearly-all day Saturday commitments, so I did the Sunday run on Friday and took Saturday off.
Sunday/Friday run was pretty workmanlike, rather than super pretty. TP is about 7:00 Miles 3 and 4 were 7:22 and 7:03. Mile easy, then 6:53, 4 ' easy, then 7:07. Finished with 8.8 miles total in 1:07:30 overall.
Finally was able to do my VDot test after a crazy week. My bike test was on Thu so I left a rest day in between.
I used the Columbus Mustache Dache 5K in Columbus and finished 2nd overall. Race was a little more than 5K so I had to make an adjustment and my time ends up being 20:37 for a VDot of 48.
Pretty good place to start as I was 48 in the middle of the OS last year (finished with 49)
Did it with my son Lucas (10) amd he was thrilled that for the first time he broke 30min (29:27 was his 5K time in this race)
Will do a bike session later today to try to catch up a little with the week
Just like Gonzalo, my week was quite delayed. Bike test was Thur so run test yesterday (Sat). Did way better than expected. 21:02. 6:46/mile for a Vdot of 47. Nearly the best I have ever tested back in 2011 when I ran 6:43/mile. The run gains this outseason will be crazy hard to get. Here we go.
hardest run in a long time at the end of my biggest week of workouts in 3 months = tough. Got the main sets done including 2 miles @ Z3 and 2 X 1 (4') @ Z4. did a little over a mile @ Z2 for a total of 7.5 on the treadmill. cut the run a little bit short just because I didn't feel the need to drive myself into the ground in week 1. Feels good to have 1 week of OS under my belt. Get it done today everybody!
Good morning all! This morning I took advantage of daylights saving time to get an extra hour of sleep and still was up earlier than most to take care of the run. I like the new format with the Z3 work before we get into the meat of the z4 miles, at least for now! Later in the OS I have a feeling I will be eating those words. Anyway, the run today was a good one as I still continue to feel pretty good on the pegs. I warmed up for about 10 minutes before hitting the z3 2 mile block (done just over z4 pace, so just about right) and then went into the 2x1 z4 miles where I was a bit faster than needed, but it felt good. Hopefully if this all continues I can work up to that elusive vDot of 50. A lot of work though still to come as this is only week one. I tagged on a few extra miles all in z2 for a total run of 13 miles. Good luck today all!
Too slippery to get outside this morning. Banged out the miles on the treadmill and started the day well. Targets all hit - now looking forward to Week 2!
Got my run in. MS: 2 mi @ z3 8:06/8:09 HR126, 2x1mi @ z4 7:46 HR130, 7:36 HR134. "Rest" tomorrow, not counting Core and StretchCordz Week 1 in the books.
Thursday I opt'ed for an aqua-jog instead of the run since my legs were trashed after two days of hard biking with test and then first wko with new zones. Turned out to be a great idea.
Yesterday I had the quickest mile splits in a long time with target of 8:08/mi: 7:42 and 7:14 and I kept in my HR zones. Total with warm-up and cool down = 6.35mi. Think I may keep an aqua-jog in there during the week in-lieu of the Tuesday run.
@Steve - yup, my daughter in Stillwater has lost power off and on all day!
@Ed and Gonzalo - pretty high VDot to begin the OS! Hope you beat RnP's prediction and you buy them coffee!
Did the run this morning. Hit the first 2 miles at Z3 and then started the Z4 miles. I hit the first one spot on but towards the end my right hamstring felt like it was going to cramp up. I finished it and cruised the 4 minute recovery. When I started the second Z4 mile the tightness was still there so I shut it down and cruised home in a slow Z2. The last thing I want to do is start the NOS with a messed up hamstring. Overall the week was good since I got to do some speed work which I haven't done since last spring.
Hacked the run today by going trail running with my son. Definitely got some hard work in over the 6 miles. Did one hard flat mile at the end. Great run though feeling overweight coming down the big downhill so motivation to shed a few pounds is higher.
Stuck to the plan and hit the Z3 2 miles and the Z4 mile repeats. Finished with Z2 and got about 10 miles in on the dreadmill! Looking forward to the leg rest day tomorrow. Nice work everyone.
-1 mile warm up -2 miles aiming for Z3 (7:14) actually done at 7:06 and 7:09 -1 mile Z1 easy -2x1 mile at Z4 (target 7:02) done at 6:56 and 7:00 with 4' recovery in the middle -0.8 miles back home at Z1
Total of 7.22 miles in 56 mins or so
Caught up nicely during the weekend (only workout I missed in the end was Thu run) - I have not started the Core routine either. Will do first one tonight and back in track tomorrow. Other than that tomorrow is REST !
Sunday run in the books. Good run overall on a nice brisk fall day. First long run in my Hoka Cliftons and I'm liking them. Nothing negative to report, yet. Standard EN run warmup then followed by the remainder.
2 miles Z3 - 15:29, 7:45 pace 164 avg HR 1 mile Z1 - 11:09 pace 149 avg HR 1 mile x 2 Z4 - 6:53 pace 171 avg HR 6:48 pace 174 avg HR
I had some issues with my HR strap tonight giving me all sorts of really high numbers. I wondering if the strap or the monitor itself is starting to flake out. I may use my wifes next time see if the issue crop up again.
All the right intentions today…Got the run done but screwed up the settings on my watch so I did my z4 2x1 mi first then the 2mi z2-3…I struggled to keep it in z3 for some reason. Tired legs and poor nutrition for am meal likely contributed.
Keep up the good work everyone! Congrats on wrapping up week #1
New to EN and just found this thread. As I posted in the bike thread, the schedule of my workouts and tests will be a little different than those of you following the classic EN schedule just because of the reality of when I can train.
Last monday I used a mill for my 5k test set at 3% incline. I know that sounds like a lot, but past history has taught me that 3% is closer to what the road feels like than 1.5 or 2.
My knee has been rather tender the last week and a half so I kept things conservative: I set the mill to 8mph (7:30 pace) and let 'er rip with the idea that I'd adjust up or down as I felt. As it turned out it was as hard as I could stand it. I almost bailed more than once. In fact, my HR clocked the highest pbm ever at 185.
So 23:15 is what it is. VDOT 41. Ugh. At the beginning of 2014 I was turning in sub 20 5k's fairly consistently. My main goal for NOS is to get my run back, period! (And maybe, just maybe, improve it).
Posted By <a href='http://members.endurancenation.us/ActivityFeed/tabid/61/userid/3545/Default.aspx' class='af-profile-link'>Jamie Fields</a> on 02 Nov 2014 07:41 PM Sunday run in the books. Good run overall on a nice brisk fall day. First long run in my Hoka Cliftons and I'm liking them. Nothing negative to report, yet. Standard EN run warmup then followed by the remainder.
2 miles Z3 - 15:29, 7:45 pace 164 avg HR 1 mile Z1 - 11:09 pace 149 avg HR 1 mile x 2 Z4 - 6:53 pace 171 avg HR 6:48 pace 174 avg HR
I had some issues with my HR strap tonight giving me all sorts of really high numbers. I wondering if the strap or the monitor itself is starting to flake out. I may use my wifes next time see if the issue crop up again.
@Jamie- a couple of things. 1- please keep us informed on the Hoka Cliftons. May be my next shoe and very curious how you like them. What were you wearing prior? 2- I just replaced my HR strap after 3 years. The last couple months have been horrible with it. That being said, using the new one is like having a whole new watch...works awesome! Assume you have a garmin, here is a link for where I bought it on Amazon for $24 - much less than Garmin sells directly!
Did my first OS Sunday run yesterday. Nice 60 degree cloudy windy afternoon. I was surprised (pleasantly so) that my legs were tired from the Saturday bike/run work out. I was also surprised that the Sunday run added up to 7.5 miles. I had not run that far since may last race in September. Enjoying the off day today.
Life got in the way of doing the Sat and Sun workouts but it was a good reason, marrying off my oldest daughter! Don't want to take another zero day today as I feel fresh and ready to go for week 2. Think I'll do a nice easy 45' run later to get rid of some of the wedding food and drink.
1- please keep us informed on the Hoka Cliftons. May be my next shoe and very curious how you like them. What were you wearing prior?
2- I just replaced my HR strap after 3 years. The last couple months have been horrible with it. That being said, using the new one is like having a whole new watch...works awesome! Assume you have a garmin, here is a link for where I bought it on Amazon for $24 - much less than Garmin sells directly!
@Brad- So far so good with the Hoka's. I know that a number of other team members have switched to them over the last year so I decided to try them out also. I was concerned about the 5-6mm drop on these shoes because my other were 10mm+ but I was able to transition with no issues. I was running in Brooks ST-5 racers and will likely continue to use them for 5K's and sprint distance races. My first run in the Hoka's was about 3 miles. I then took them off and changed into my Brooks and when I started back running, I felt like I was running barefooted. So you can tell a difference in the Hoka's vs a normal running shoe.
Thanks for the link on the HR strap. I think I'm just going to go ahead and order one.
Comments
30 min - 3.05 miles
9:50 avg pace
Mile 1: 10:00
Mile 2: 9:43
Mile 3: 9:44
Avg HR : 141
Sorry guys. I'm sick!
Some body email me some chicken soup, quick. I tested 2 weeks ago. I think i'll just us those numbers to start the OS. I was going to re do the test just for the fun of it.
5K 00:28:50
vDOT 32. Up from 27.
AVG/mile 9:18.
I think that's a good place to start.
Tomorrow I hope to get my bike in early and than off to watch my wife run the NYC Marathon!
Up early this morning, did 40 minutes out easy-ish (my definition of Z2), back a bit harder (z3). The run felt great, though running has felt that way for at least the last month. I have rarely been in a good zone like this for this long, so I will take it. I just would like some of the good mojo to transfer over to the bike/trainer work/sufferfest! Looking forward to tomorrow's longer run. Have a great Saturday everyone!
Well bricked the run. Both knees barked at me for the first few minutes off the bike. That's a new thing. Achilles are doing fine. No talking there. Have a great day all. It's warm and sunny here but will rain soon. Time for some DAU's. She wants to play go fish.
I have to work the next 2 days so skipping the Sunday run this week. Next week i'll do the Sunday run on Saturday and skip Saturday's stuff. Have a great couple days. Catch ya'll on Tuesday.
Bike (indoors) and Run (outdoors) done and on target. Not a brick. Bike: 8' z4's 231w & 236w, 12' z3's 200w & 203w. Run: z2 8:39/m HR avg 115, z3 8:17/m HR avg 132. I've decided this OS to only pay attention to HR, not pace, when running. Looking to nail the run tomorrow and then start OS wk 2.
Sunday/Friday run was pretty workmanlike, rather than super pretty. TP is about 7:00
Miles 3 and 4 were 7:22 and 7:03. Mile easy, then 6:53, 4 ' easy, then 7:07. Finished with 8.8 miles total in 1:07:30 overall.
http://connect.garmin.com/modern/activity/624001485
I used the Columbus Mustache Dache 5K in Columbus and finished 2nd overall. Race was a little more than 5K so I had to make an adjustment and my time ends up being 20:37 for a VDot of 48.
Pretty good place to start as I was 48 in the middle of the OS last year (finished with 49)
Did it with my son Lucas (10) amd he was thrilled that for the first time he broke 30min (29:27 was his 5K time in this race)
Will do a bike session later today to try to catch up a little with the week
Just like Gonzalo, my week was quite delayed. Bike test was Thur so run test yesterday (Sat). Did way better than expected. 21:02. 6:46/mile for a Vdot of 47. Nearly the best I have ever tested back in 2011 when I ran 6:43/mile. The run gains this outseason will be crazy hard to get. Here we go.
Got my run in. MS: 2 mi @ z3 8:06/8:09 HR126, 2x1mi @ z4 7:46 HR130, 7:36 HR134. "Rest" tomorrow, not counting Core and StretchCordz
Week 1 in the books. 
0.8 @ 8:34
power failure (nor'easter outside)
2 @ 7:32, 7:41
power failure
1 @ 7:22
power failure
1 @ 7:22
3.5 @ 8:34
Total 11.2 miles in 1:37
Ready for a rest day
Yesterday I had the quickest mile splits in a long time with target of 8:08/mi: 7:42 and 7:14 and I kept in my HR zones. Total with warm-up and cool down = 6.35mi. Think I may keep an aqua-jog in there during the week in-lieu of the Tuesday run.
@Steve - yup, my daughter in Stillwater has lost power off and on all day!
@Ed and Gonzalo - pretty high VDot to begin the OS! Hope you beat RnP's prediction and you buy them coffee!
Did the run this morning. Hit the first 2 miles at Z3 and then started the Z4 miles. I hit the first one spot on but towards the end my right hamstring felt like it was going to cramp up. I finished it and cruised the 4 minute recovery. When I started the second Z4 mile the tightness was still there so I shut it down and cruised home in a slow Z2. The last thing I want to do is start the NOS with a messed up hamstring. Overall the week was good since I got to do some speed work which I haven't done since last spring.
CORE WORK TOMORROW! ROCK IT TEAM!
Hacked the run today by going trail running with my son. Definitely got some hard work in over the 6 miles. Did one hard flat mile at the end. Great run though feeling overweight coming down the big downhill so motivation to shed a few pounds is higher.
-1 mile warm up
-2 miles aiming for Z3 (7:14) actually done at 7:06 and 7:09
-1 mile Z1 easy
-2x1 mile at Z4 (target 7:02) done at 6:56 and 7:00 with 4' recovery in the middle
-0.8 miles back home at Z1
Total of 7.22 miles in 56 mins or so
Caught up nicely during the weekend (only workout I missed in the end was Thu run) - I have not started the Core routine either. Will do first one tonight and back in track tomorrow. Other than that tomorrow is REST !
2 miles Z3 - 15:29, 7:45 pace 164 avg HR
1 mile Z1 - 11:09 pace 149 avg HR
1 mile x 2 Z4 - 6:53 pace 171 avg HR
6:48 pace 174 avg HR
I had some issues with my HR strap tonight giving me all sorts of really high numbers. I wondering if the strap or the monitor itself is starting to flake out. I may use my wifes next time see if the issue crop up again.
those zn4 miles at the end are tough, especially on tired legs from yesterday.
Keep up the good work everyone! Congrats on wrapping up week #1
Last monday I used a mill for my 5k test set at 3% incline. I know that sounds like a lot, but past history has taught me that 3% is closer to what the road feels like than 1.5 or 2.
My knee has been rather tender the last week and a half so I kept things conservative: I set the mill to 8mph (7:30 pace) and let 'er rip with the idea that I'd adjust up or down as I felt. As it turned out it was as hard as I could stand it. I almost bailed more than once. In fact, my HR clocked the highest pbm ever at 185.
So 23:15 is what it is. VDOT 41. Ugh. At the beginning of 2014 I was turning in sub 20 5k's fairly consistently. My main goal for NOS is to get my run back, period! (And maybe, just maybe, improve it).
Silver lining: I got a lot of room to improve.
@Jamie- a couple of things.
1- please keep us informed on the Hoka Cliftons. May be my next shoe and very curious how you like them. What were you wearing prior?
2- I just replaced my HR strap after 3 years. The last couple months have been horrible with it. That being said, using the new one is like having a whole new watch...works awesome! Assume you have a garmin, here is a link for where I bought it on Amazon for $24 - much less than Garmin sells directly!
http://www.amazon.com/dp/B00KDYBU3E/ref=pe_385040_30332190_TE_3p_dp_1
Have a great week!
Reid
@Brad- So far so good with the Hoka's. I know that a number of other team members have switched to them over the last year so I decided to try them out also. I was concerned about the 5-6mm drop on these shoes because my other were 10mm+ but I was able to transition with no issues. I was running in Brooks ST-5 racers and will likely continue to use them for 5K's and sprint distance races. My first run in the Hoka's was about 3 miles. I then took them off and changed into my Brooks and when I started back running, I felt like I was running barefooted. So you can tell a difference in the Hoka's vs a normal running shoe.
Thanks for the link on the HR strap. I think I'm just going to go ahead and order one.