Finished the 2 x 1 mile at 7:02 and 7:05 with a goal of 7:10. Felt good, but the belt on the treadmill was nice and warm by the end. Waiting for the roads to firm up, so I can get outside to run again. Looking forward to the 1.5 min. intervals tomorrow!
I developed a strategy with coach R in the macro forum about how to do the NOS by taking weekends off. It's kinda like figuring out a puzzle (and weirdly fun in that sense). I'll def loop coach P into it in the micro forum when I have questions. Just feeling my way at this point so your suggestions are certainly welcome!
2x1's completed this evening. I used my wife's HR strap tonight and I had no issues with my HR being in 200's and jumping all around. Mine is going in the trash. New one on order.
Got it done on the DM tonight because the HS track was still snowbound.
Nothing fancy, had a 1 mile WU then 2x1 @ 7:25 followed by 2 @ 8:00.
Looking to be careful this OS with over achieveing. I've suffered from some serious fatigue the past few OS's because I didn't listen. Two years ago the fatigue was so bad it took weeks to recover. I think it was an endocrine related thing from constant pushing and not recovering.
Lots of great work so far this week by everyone. Keep it up but be cautious of your exuberance.
Good to see everyone's reports. I got my run in this morning. 2X1 miles at 7:18 and 7:19 then some z2 at 8:00 pace to finish off. Didn't want to overdue things knowing we have the VO2 intervals tomorrow!
Keep the Hoka reviews coming cuz I'm thinking they may be my next shoes.
Did the 2x 1 mi at Z4 (for me that is 8:00/mi) at the local track. The local running club was there so I had some company. I am with you Brenda, I remember a little more of a break in period before the mile repeats (big fat Waaaaaaa). Sore this morning from the run, but ready for the bike work out this evening.
First off, good work everyone! It does seem like we are starting a bit harder this year. Make sure to listen to your body and stay on top of your rest.
So I am doing a bit of a run hack where I do the run on Wed on Friday. Because my garmin was choosing to take a day off this morning, I wasn't able to do the VO2 bike. So over lunch today I did the Friday run. It wasn't great, doing it the day after doing z4 2x1, but I got it done, in a 20 mph head wind no less, and was faster than yesterday. Who knew? Anyway, I will do the Thursday stuff tomorrow. I know it isn't ideal, but the technology gods were conspiring against me today.
Target TP = 8:12, did the 2x1mi in 8:07 and 8:05 and had to back off from pace being even faster. No stress to get those numbers. Then did 15' at MP (Target 8:46) at 8:36.
Bricked the run after the morning bike again. The 30 min and 3 strides went well and overall feeling pretty good for the beginning of OS - love being on a strict schedule again!
Had to shift the schedule a bit this week and got the Wednesday run in tonight. They just finished a new public track less than a mile from my place - really cool to check it out and looking forward to using it often.
I opted for Sunday's long run today since I have a big open patch on my Thursday morning schedule.
I did it as a reverse brick with Thursday's ride (more on that in the bike forum), i.e. I ran first. I've been battling a bad knee for the past several weeks, but because I did the run first it didn't bother me at all. My run was crisp and felt great! First time in weeks!
I hit all my marks on the 1x 2mi Z3 and 2x 1mi Z4 efforts, as well as the Z2 steady. It was by far the strongest run I've turned in in a very long time. I want to continue this reverse brick stuff for both my knee and my training when I can.
I was concerned about possibly being overly fatigued today because I ran Saturday's run yesterday, and today was my fourth straight day running. It was absolutely no issue, at least on the run. My bike was weaker, so I may try to schedule an easier Wednesday workout next week - but still have it be a run as opposed to a leg day off. Today proved a little bit that my plan of compressing 6 workout days into 5 seems to be working!
Afternoon all, over lunch I did the Thursday run and it was uneventful. My legs are a bit tired right now, but nothing to worry about. Now a little core work and then bring on the weekend!
I scheduled Thursdays run (Z2 with hills) today. I was worried about it because of my hammer fest yesterday of the long run and the Z5 bike (plus I'm still in the pool at the tune of about 8-9k yards per week). So I eased into the run on the treadmill with a good warmup, and at 8' spun it up to my Z2 pace and raised the incline to 4% to see how things felt. It surprisingly felt just fine.
Held 4% for 10', then bumped it down to 3% and held that for the remainder out to 30'. Warmdown 5' and that was it. I survived compressing the 6 day workout into 5. For those of you who are interested, this is what I did:
Mon: Tuesday's bike, and Tuesday's run. (moderate effort)
Tue: Saturday's bike and Wednesday's run. (hard effort)
Wed: Saturday's run. (easy effort)
Thu: Sunday's run, Thursday's bike. (very hard effort)
Fri: Thursday's run. (easy effort)
Also swam on Tues, Thurs, Fri.
And now I have the weekend off! Whoohoo!
Changes: I may try to make my Monday's run a little harder in exchange for making my Wednesdays even easier in the hope that I can recharge a bit more energy for Thursday's hammer fest, but all in all it wasn't bad. Def had a great workout this week!
Yikes, that was a tough one to do of the bike today! Went out at 8.2 for the first half and hit 8.4 for the last. Putting the feet up and marking for the next couple of hours. Good luck today!
Did Sunday's run today. Felt strong. Legs weren't lead. Hit all zones. Man, Z1 is like chinese water torture. It feels harder to run z1 than other zones. The physical pounding seems more. Have a great day everyone.
Question for long timers: should z2 feel a bit harder? z1 run pace feel comfortable. I know I'm working in z4 pace. But z2 feels harder than I think it should. Yes, did run test to get EN run zones. Thoughts?
I'm not a long timer but here's my .02. I definitely feel that Z2 is harder than it seems like it should. My Z1 pace is 9:13 then jump 1'20" to Z2 7:57,but then only bump it up 20" to Z3. Seems like there should be some sort of middle ground but I guess that's why I'm not the coach!
Getting back into things today after my week off to reset after my half. Did a four mile run today, no chance of hitting the targets. Funny how dead my legs feel a whole week after my half. Might also just be from doing nothing all week, and bad sleep. Excited to really get into the OS now. Legs, don't fail me now!
Did my Saturday run in between two parts of my bike workout
1) Did 1 mile at Z1.5 to warm up 2) 1.53 miles targeting Z2 (7:32) but in fact got 7:25 3) 1.54 miles targeting Z3 (7:14) and again did it a little faster at 7:05 4) Finished with a cool down 1.4 miles at Z1.5
Going to do today's 75' run without too much attention to the zones. I've done all of the OS workouts except 2 low priority 30' min run and feeling yesterday's bike and run in the legs today. Was standing and working all afternoon yesterday and didn't sleep great so maybe that plays a role as well, but looking forward to a day off tomorrow
Did Sunday's run on Saturday. Legs were tired and sore but fought through it to hit all my targets. 2mi @ 8:28, right on target. Then did the 2x1mi in 8:07/8:07 with a target of 8:12. Right achilles is a little tender, need to keep an eye on it.
Comments
I developed a strategy with coach R in the macro forum about how to do the NOS by taking weekends off. It's kinda like figuring out a puzzle (and weirdly fun in that sense). I'll def loop coach P into it in the micro forum when I have questions. Just feeling my way at this point so your suggestions are certainly welcome!
Mile 1 = 6:45 Avg HR: 170
Mile 2 = 6:42 Avg HR: 171
Nothing fancy, had a 1 mile WU then 2x1 @ 7:25 followed by 2 @ 8:00.
Looking to be careful this OS with over achieveing. I've suffered from some serious fatigue the past few OS's because I didn't listen. Two years ago the fatigue was so bad it took weeks to recover. I think it was an endocrine related thing from constant pushing and not recovering.
Lots of great work so far this week by everyone. Keep it up but be cautious of your exuberance.
Good to see everyone's reports. I got my run in this morning. 2X1 miles at 7:18 and 7:19 then some z2 at 8:00 pace to finish off. Didn't want to overdue things knowing we have the VO2 intervals tomorrow!
Keep the Hoka reviews coming cuz I'm thinking they may be my next shoes.
http://connect.garmin.com/modern/activity/627380196
It's clear that I'm still out of shape because I went for my Thursday brief run in the morning, and that was a bit of a drag.
So I am doing a bit of a run hack where I do the run on Wed on Friday. Because my garmin was choosing to take a day off this morning, I wasn't able to do the VO2 bike. So over lunch today I did the Friday run. It wasn't great, doing it the day after doing z4 2x1, but I got it done, in a 20 mph head wind no less, and was faster than yesterday. Who knew? Anyway, I will do the Thursday stuff tomorrow. I know it isn't ideal, but the technology gods were conspiring against me today.
Good run today, having to juggle things a bit.
Target TP = 8:12, did the 2x1mi in 8:07 and 8:05 and had to back off from pace being even faster. No stress to get those numbers. Then did 15' at MP (Target 8:46) at 8:36.
Finally feeling like I'm over my cold. Nose is still runny but everything else seems to be 100%. Back to full workouts this weekend.
2x800: 1st @ 10:56 pace, 2nd @ 11:03 pace
1x1 mile @ 11:02
I did it as a reverse brick with Thursday's ride (more on that in the bike forum), i.e. I ran first. I've been battling a bad knee for the past several weeks, but because I did the run first it didn't bother me at all. My run was crisp and felt great! First time in weeks!
I hit all my marks on the 1x 2mi Z3 and 2x 1mi Z4 efforts, as well as the Z2 steady. It was by far the strongest run I've turned in in a very long time. I want to continue this reverse brick stuff for both my knee and my training when I can.
I was concerned about possibly being overly fatigued today because I ran Saturday's run yesterday, and today was my fourth straight day running. It was absolutely no issue, at least on the run. My bike was weaker, so I may try to schedule an easier Wednesday workout next week - but still have it be a run as opposed to a leg day off. Today proved a little bit that my plan of compressing 6 workout days into 5 seems to be working!
http://connect.garmin.com/activity/628073431
30 min 3.6 miles, Hills + Strides , no problem !
I scheduled Thursdays run (Z2 with hills) today. I was worried about it because of my hammer fest yesterday of the long run and the Z5 bike (plus I'm still in the pool at the tune of about 8-9k yards per week). So I eased into the run on the treadmill with a good warmup, and at 8' spun it up to my Z2 pace and raised the incline to 4% to see how things felt. It surprisingly felt just fine.
Held 4% for 10', then bumped it down to 3% and held that for the remainder out to 30'. Warmdown 5' and that was it. I survived compressing the 6 day workout into 5. For those of you who are interested, this is what I did:
Mon: Tuesday's bike, and Tuesday's run. (moderate effort)
Tue: Saturday's bike and Wednesday's run. (hard effort)
Wed: Saturday's run. (easy effort)
Thu: Sunday's run, Thursday's bike. (very hard effort)
Fri: Thursday's run. (easy effort)
Also swam on Tues, Thurs, Fri.And now I have the weekend off! Whoohoo!
Changes: I may try to make my Monday's run a little harder in exchange for making my Wednesdays even easier in the hope that I can recharge a bit more energy for Thursday's hammer fest, but all in all it wasn't bad. Def had a great workout this week!
Good luck to you all this weekend! Make it count!
Did Sunday's run today. Felt strong. Legs weren't lead. Hit all zones. Man, Z1 is like chinese water torture. It feels harder to run z1 than other zones. The physical pounding seems more. Have a great day everyone.
Question for long timers: should z2 feel a bit harder? z1 run pace feel comfortable. I know I'm working in z4 pace. But z2 feels harder than I think it should. Yes, did run test to get EN run zones. Thoughts?
I'm not a long timer but here's my .02. I definitely feel that Z2 is harder than it seems like it should. My Z1 pace is 9:13 then jump 1'20" to Z2 7:57,but then only bump it up 20" to Z3. Seems like there should be some sort of middle ground but I guess that's why I'm not the coach!
Did my run today as a brick. Took my birthday present out for the first time, my Garmin 620! Think I'm going to like it
1) Did 1 mile at Z1.5 to warm up
2) 1.53 miles targeting Z2 (7:32) but in fact got 7:25
3) 1.54 miles targeting Z3 (7:14) and again did it a little faster at 7:05
4) Finished with a cool down 1.4 miles at Z1.5
Total : 5.47miles in 41.5 minutes
http://connect.garmin.com/activity/629105824
Overall 45', 5.5 miles
Going to do today's 75' run without too much attention to the zones. I've done all of the OS workouts except 2 low priority 30' min run and feeling yesterday's bike and run in the legs today. Was standing and working all afternoon yesterday and didn't sleep great so maybe that plays a role as well, but looking forward to a day off tomorrow