Finished week 2 of the NOS with the Sunday run. I am following the RDP so my run is a little different than that described in the OS. Today was my 6th run this week. It was suppose to be a 70' minute run, but I had to get to work so I cut it short and only did the main set. It was pace work with 2 miles at 15 seconds slower, 2 miles at GRP and 2 miles at 15 seconds faster. The run was great. Weather was nice. It is good to be alive and training. Hope everyone had a similar experience.
I got my long run in. Ended up being 68min and I kept it z2-3, skipped intervals because I wasn't feeling it. Big snow storm coming tonight! 4-12inches apparently. 33 degrees out and gusty while running, brrrr!!
Today was -10 C and sunny, so I decided to get away from the treadmill and enjoy outside. I found the Z3 two miles to start pretty tough as there was a god size hill halfway through. Hit my Z4 miles faster than expected with a 6:45 and 6:52 instead of the 7:10 pace called for. I will see how I feel about that tomorrow. Looking forward to the first skate ski of the season later this afternoon. Hopefully my wife waits up for me after this morning's effort. Hoping everyone finishes the week well!
Did my run this morning and knew right away that I dressed too warm. This time of year is funny in the Northeast because temps change so much day to day and vary with how much sun we get, but it went mostly ok. My 2 mi @ z3 felt easy and without realizing, I ran them closer to Z4 pace and then my 2 x 1 mi @ z4 felt HARD, but managed to hit close to correct pace. All in all, it was more like 4x z4, and I tacked on some additional Z2 for a 9 mile / 70 min run.
I am enjoying the structure of the OS and I seem get more efficiency from these workouts. I just need to drop some of the 15lbs I've added over the last 3 months!
So far so good. The Bike and Run workouts have all been going well. It has been a nice change to be more focused on the quality of each workout day instead of worrying about the duration or volume like all the rest of the year.
In summary, Very Good week , completed all workouts, only issue was having to split the bike yesterday but I know it was because of not properly resting on Friday. Will take every minute of rest tomorrow! Great job everyone, lots of good work, looking forward to continue with a great Week 3
I got the run in this morning after it stopped raining and I had done some chores around the house. Last Sunday when I was doing my Z4 work I started getting some tightness in my right hamstring and glute area so I didn't do the second Z4 interval. On Wednesday I chopped the Z4 intervals into half-mile intervals with a 2 minute recovery between each and that worked well so I did the same thing for today. The other thing that was factoring into today's run was the workouts I had to move from Thursday to Friday. So this would be my third run in as many days. I got a good warm up in and then started my Z3 interval with a goal of 7:39, I hit 7:41 which is close enough but I was feeling a little tightness in my right leg again so I didn't know about the Z4's. My goal for the Z4 intervals was 7:25 and the watch went off so Bailey and I did too. The first one was a little rough but I hit it at 7:29 which is within the +/- 5 seconds and the second one was at 7:24 so it was getting better. However the nagging tightness was beginning to flare up a little again so I shut the speed work down and headed home. Total time was 58:07 and 6.8 miles.
Today’s main sets felt good. 2miles @Z3=1.04.1mile @Z1.4 x ½ mile @ Z4. 1) .99 2) .99 3) 1.0 4) .99. For the remainder of the run I only managed to pull-off 10 minutes of Z2.I was physically very tired but mentally I felt outstanding.
Sunday run outside today. Cold and windy up in Canada today, -10 C plus wind felt like -18C. No snow though. Did most of the work on the high school track. 8.29 miles in 1:16, MS 2 mile run was done in the mid 8:30 pace. 1/2 mile at Z4 came in at mid 3:40 s. I had done yesterday's bike workout quite late after a day of travel so my legs were a little tired this morning. Great to be out there. This is my 2nd week with EN and so far everything is great. http://connect.garmin.com/modern/activity/629669473
Evening all. I got my run in today in the form of a trail race. I hit the marks I was looking for though it was not easy banging out a couple miles near z4 on the terrain. All in all it went well. I am looking forward to the rest day!
Did my Sunday run today outside. It actually felt really good to be outside and not on the treadmill! Hit my targets surprisingly without too much difficultly. Looking forward to the rest day tomorrow though.
@Judson and Terry - both at -10C! Good job knocking this outside and skipping the dreadmill while you can. Makes me appreciate what I have and push through the workouts!
2mi @ Z3 with target at 8:40/mi and I came in at 8:23/mi and then 1 mi @Z1 with 2 X 1mi @Z4 with target 8:00/mi and I came in at 7:52 and 7:22. Total was 8.2mi and the longest run workout in months!
Looks like my zones will surely adjust on the next test. Although I am going faster than my prescribed speeds, my AVHR is on the bottom end of the zones. So, all is going well!
I decided not to run yesterday. I didn't feel any motivation, I could tell my legs were fatigued, achilles was sore on Saturday and I had a bunch of work to do. At the very end of my ride on Saturday I decided to hammer up a hill close to my house for about 1 minute - way above my VO2 power level. In retrospect, this may have put a lot of stress on my body and left me tired come Sunday morning, but it felt good at the time.
I am feeling much better today and looking forward to getting back running soon.
Did my run yesterday and was pretty excited. I'm still a total newbie and tend to run too fast early. I was glued to pace on my watch and managed to hit the numbers prescribed yesterday, and had plenty of gas to go faster at the end of the run. I was all excited to come back and look at the numbers on the computer, and then the Garmin did something goofy and erased everything from the last month or so before uploading. So I dont actually HAVE the data, but I know I hit it.
Comments
Finished week 2 of the NOS with the Sunday run. I am following the RDP so my run is a little different than that described in the OS. Today was my 6th run this week. It was suppose to be a 70' minute run, but I had to get to work so I cut it short and only did the main set. It was pace work with 2 miles at 15 seconds slower, 2 miles at GRP and 2 miles at 15 seconds faster. The run was great. Weather was nice. It is good to be alive and training. Hope everyone had a similar experience.
Nice job finishing up week 2 everyone!!
Did my run this morning and knew right away that I dressed too warm. This time of year is funny in the Northeast because temps change so much day to day and vary with how much sun we get, but it went mostly ok. My 2 mi @ z3 felt easy and without realizing, I ran them closer to Z4 pace and then my 2 x 1 mi @ z4 felt HARD, but managed to hit close to correct pace. All in all, it was more like 4x z4, and I tacked on some additional Z2 for a 9 mile / 70 min run.
http://connect.garmin.com/activity/629653596
I am enjoying the structure of the OS and I seem get more efficiency from these workouts. I just need to drop some of the 15lbs I've added over the last 3 months!
First run over 6 miles since Jan. And I'm down to 165 from 168 a few weeks ago.
9.88 miles in 1:09:xx -- Z3 at 6:37 and the Z4 2X1milers in 6:30ish. Was able to go su 7's on the finish 2 miles but legs where feeling it.
1st time over 30 miles running in a week in a long time!!
Great Job Everyone.
So far so good. The Bike and Run workouts have all been going well. It has been a nice change to be more focused on the quality of each workout day instead of worrying about the duration or volume like all the rest of the year.
9.64 miles in 1hr13min. Targeted 2mi@Z3-7:14 and then 2x1mile(4') at Z4-7:02 and ended up doing them a notch faster at Z4/Z5
Breakdown below:
-1.5 mile Z1.5 (7:52) warm up
-2 miles Z4 7:00
-1 mile rest Z1
-2x1 mile Z5 6:46 & 6:47
-1 mile rest Z1.5
-1.6 miles Z2 to finish it
link below
http://connect.garmin.com/activity/630039299
In summary, Very Good week , completed all workouts, only issue was having to split the bike yesterday but I know it was because of not properly resting on Friday. Will take every minute of rest tomorrow! Great job everyone, lots of good work, looking forward to continue with a great Week 3
I got the run in this morning after it stopped raining and I had done some chores around the house. Last Sunday when I was doing my Z4 work I started getting some tightness in my right hamstring and glute area so I didn't do the second Z4 interval. On Wednesday I chopped the Z4 intervals into half-mile intervals with a 2 minute recovery between each and that worked well so I did the same thing for today. The other thing that was factoring into today's run was the workouts I had to move from Thursday to Friday. So this would be my third run in as many days. I got a good warm up in and then started my Z3 interval with a goal of 7:39, I hit 7:41 which is close enough but I was feeling a little tightness in my right leg again so I didn't know about the Z4's. My goal for the Z4 intervals was 7:25 and the watch went off so Bailey and I did too. The first one was a little rough but I hit it at 7:29 which is within the +/- 5 seconds and the second one was at 7:24 so it was getting better. However the nagging tightness was beginning to flare up a little again so I shut the speed work down and headed home. Total time was 58:07 and 6.8 miles.
Looking forward to the off day tomorrow.
Today’s main sets felt good.
2miles @Z3=1.04. 1mile @Z1. 4 x ½ mile @ Z4. 1) .99 2)
.99 3) 1.0 4) .99.
For the remainder of the run I only managed to pull-off 10 minutes of
Z2. I was physically very tired but
mentally I felt outstanding.
Sunday run outside today. Cold and windy up in Canada today, -10 C plus wind felt like -18C. No snow though. Did most of the work on the high school track. 8.29 miles in 1:16, MS 2 mile run was done in the mid 8:30 pace. 1/2 mile at Z4 came in at mid 3:40 s. I had done yesterday's bike workout quite late after a day of travel so my legs were a little tired this morning. Great to be out there. This is my 2nd week with EN and so far everything is great. http://connect.garmin.com/modern/activity/629669473
2 miles Z2 - 7:12 Avg HR 160
1 miles z1 - 9:45 Avg HR 138
2 x 1 Mile Z4 - 6:36 Avg HR 168
1 Mile Z4 - 6:40 Avg HR 171
Total time 1:10
8.53 miles
Did my Sunday run today outside. It actually felt really good to be outside and not on the treadmill! Hit my targets surprisingly without too much difficultly. Looking forward to the rest day tomorrow though.
2mi @ Z3 with target at 8:40/mi and I came in at 8:23/mi and then 1 mi @Z1 with 2 X 1mi @Z4 with target 8:00/mi and I came in at 7:52 and 7:22. Total was 8.2mi and the longest run workout in months!
Looks like my zones will surely adjust on the next test. Although I am going faster than my prescribed speeds, my AVHR is on the bottom end of the zones. So, all is going well!
1 @ 8:49 Z1
2 @ 7:40 Z3
0.5 @ Z1
1 @ 7:25 Z4
0.5 @ Z1
1 @ 7:25 Z4
0.5 @ Z1
2.4 @ 8:00 Z2
9 miles, 1:15 @ 8:17 overall.
The session went well, my only struggle was the first Z3 mile. Hard to get to that pace with a short 1 mile warmup.
Nice work everyone. Remember to mind your sleep/recovery because the hard stuff hasn't started yet!
I decided not to run yesterday. I didn't feel any motivation, I could tell my legs were fatigued, achilles was sore on Saturday and I had a bunch of work to do. At the very end of my ride on Saturday I decided to hammer up a hill close to my house for about 1 minute - way above my VO2 power level. In retrospect, this may have put a lot of stress on my body and left me tired come Sunday morning, but it felt good at the time.
I am feeling much better today and looking forward to getting back running soon.