2015 NOS Run Thread - Week 2 - Time to get to work!
I take Sunday off from the computer after I post my run, so I am going to put week 2 up a bit early. Please post your week 1 Sunday run in week 1. Now that the admin note is done, the message for the week.
It is at this point many will look at what is posted here and start to think about or feel bad that their numbers are not as "good" or "strong" as others in the haus. I am given to it as well. We are a team, and the progress we all make gets celebrated here, but when you think about the numbers know that YOUR numbers are the only ones that matter and we are looking to get progress against ourselves. I like to think of it like I think about my races. While I may be racing others overall, all I can control is myself and what I do; the rest is just noise. I am also a sucker for a good quote (you will see one a fair amount in these posts I suspect), so here is a good one from the great Arthur Ashe that I think makes this point as well as sets the right tone as we settle into the work at hand for the next few weeks - "Start where you are. Use what you have. Do what you can."
Week 2 is the start of the work and you will see patterns develop. Listen to your body, ask for help when you need it, and stay on top of nutrition and rest. Make sure to check out the videos and podcasts for this week to get the words of wisdom from RnP to help set your mind right. Good luck this week!
Comments
Really enjoyed today's run. It was in complete contrast to the Bike intervals. I did the 30' run with 3 sets of Strides. It turned out to be all I had time for, but it really felt great. Hope everyone had a similar experience. The 2 X 1 mile intervals coming tomorrow will not be so kind.
Run wasn't too bad. First set of strides I felt like a leggy teenager, all elbows and knees. Then it came together. Felt nice and smooth. Tomorrow is going to be such fun. Last year at this time I couldn't run a 1/4 mile without sucking wind and wanting to die. So I guess it's all about your perspective. Now I don't blink at a 5 miler just for "fun".
Have a FANTASTIC day tomorrow everyone. We are so lucky. I lost a dear friend last week. I am carrying her loss on my shoulders right now.
Keep up the great work everyone!!
@Jacklyn - way to go! Keep up the good work!! So sorry to hear about your friend
@ Jessie- I would love that. Miss you too. Thanks for all the Strava kudos.
30' @ Z1
Didn't get dinner till 10:45 and really need to get to bed.
The rest was Z2 up and down trail rollers. The flats and ups were fine, but the downhills really got to my knees. Had to slow down MASSIVELY. I love the route, but I'm not going to do it again until my knees get better.
I was up early today and did the 2x1 mile run. My target was 6:54 and I did 6:43 and 6:46. It was pretty hard today as my legs still were feeling the run last evening. I will have to do my best to get that Tuesday run in either as a brick (hard to do with family schedule) or over lunch. Stacking those running segments as close as I did (less than 12 hours apart) was rough. I did tack on a few more miles afterward, but my run fast mojo was spent on those two miles. Good luck everyone!
2 mile wu
1 mile @ 6:43
1 mile @ 6:47
1 mile @ 7:10
http://app.strava.com/activities/215796125/laps
2x1mi @z4 this am. Target HR 134-143. 7:32 avg HR137, 7:32 avg HR135. Kinda hard, but kept focus.
Only looking at HR while running this OS. Getting ready for T-day 10k with youngest son who will be in from grad school in Boulder. 
Great job everyone!!
@Jackie - you got it!!
I am totally feeling yesterday. Abs are sore from the planks. Had a hard time getting it done. Slow and ackward. 1 mile warm up. Then 800 x2. Pace #1 10:32, #2 10:34. Then 1x1 mi. Pace 10:39. I suffered for this one. Calves are sore and tight too.
@ Jessie- HAHAHAH. Temp 61. I ran in a tee shirt and shorts
When can I call? Are you working? Has your number changed? Tell Danny that tonight is Wednesday night lights. First one and Marks in the man cave getting his fleet footed stead ready to rumble. LOve you both.
800 @ 8:47
800 @ 8:22
1600 @ 8:30
Went too hard, must have been the cooler weather or just wanting to hurry up and get out of the rain. Here is to seeing how legs feel tomorrow for bike.
The weather was really nice today so the scheduled run was completed outside. Did a 2.4 mile warm-up and then hit the 2 X 1 mile intervals. I was not flat out, but also not too far from it. The intervals were consistent and felt good. Can't wait for tomorrow.
http://connect.garmin.com/modern/activity/627271492
Felt a bit sluggish but got it done - http://www.strava.com/activities/215937034 I made two segments on this route that I will use to track my progress.
This was my first run in my New Hoka Rapa Nui 2 shoes. I think I like them, though there is a bit less cushioning that my old Bondis.
I hope this two days on, one day light, two days on, two days off thing works. If not, I'll turn the one day light into a leg off day and drop a run from my plan.
Today's goal was 2x800 and 1x1mile. The pace goal was 8:33 and did it at:
8:25, 8:22 and 8:25. I believe I went a little too fast since I could not get any zone 2 work after the main set. This was my first time running with pace so I found it challenging to find the right stride.
Had to push yesterdays ride to this morning. Did the run after work tonight but my legs were still feeling this morning's ride. 1.5 mile warmup followed by 2 X 1 @ Z4 with .5 mile rest between. Hit my paces but it was tough. didn't do any extra work today.
-1.5 miles warm up at Z1.5
-2 x 1 mile Z4s done a little faster than target with 4min Z1 in the middle (7:02 target and done at 6:56 & 6:48)
-added about 2 miles getting closer to Z2
Totals : 5.9miles and about 46 mins
Feeling OK, we'll see in the bike tomorrow !
http://connect.garmin.com/splits/627354688