So many good reports today. Keep up the good work everyone!!!
It was cold and windy here today and I had to go to the dentist this afternoon. As I was riding my bike there in the headwind it was really cold. After lying in the chair for an hour I really didn't want to go for a run but I rode home and got warmed up as I did. I got my workout clothes on fast and got out the door before I could talk myself out of it. I haven't been doing any speed work since the spring until the start of OS so I restructured the workout a little to 6X1/2 mile intervals with 2' RI at Z4. Since I was warmed up from the bike ride I shortened the run warm up and started the intervals as soon as I got on the sidewalk around the lake with no traffic to worry about. I hit all the intervals right at or slightly faster than my target pace except for one when I was climbing the hill up from the lake (that one was a NGP of 6:57 though and my goal pace is 7:20-7:30). All in all I did 5.73 miles in 48:25. The cold air made it easier to run faster, that's the upside if you can just get out there and do it.
As per coach's instructions due to my 5 day schedule, I did Saturday's workout today, as a reverse brick. So my Z2 out and Z3 back run was first. Even though I hammered myself yesterday on the mile repeats, my run today felt crisp and strong. It was the first time in several weeks I was on pavement - I've been either on the treadmill, or on dirt trails. Things felt fast, and my pace reflected that. It was about 20 seconds faster than my Z2 and Z3.
When I've been on the mill, I've set the incline to 3%. Been doing that for about a month now. Today I really felt that adjustment: Gradual inclines felt effortless, and flats felt like downhills. 3% sure ain't good for speed, but it's great for building power!
These are closer to my "in shape" TP than my TP according to my last test. Perhaps that's why I was pretty winded. Nonetheless, I'll take it. Getting in my brick runs, but they aren't very fancy. :-) No brick run today (Thursday) because this run got pushed from Wednesday night to Thursday morning by the Evil Work Monster.
I bricked the run tonight and actually felt better than Tuesday or Wednesday's run! 35' on the TM including 2 miles at Z2, also a couple minutes at Z3 and Z4. Looking forward to a rest day tomorrow!
Did the run after work and before the bike since it was still light outside and it was safer to do it then. Got in the time at Z1 and 6X30 second strides. It warmed me up really well for the bike!
Did a couple mile repeats on Thursday night after work - in the dark and cold. Was slightly faster than z4 pace, but felt really good. Happy to give the legs a rest today.
Oh my dear running legs I know I was punishing you a lot going for a fasting run in the dark that turned into a 3x1k @ IP (Intervall Pace) on Wednesday morning but I gave you 2 full days of rest now in the spa to hit another super-awesome 10k-speed-workout tomorrow
Side note: I'm actually hacking my run workouts a bit as I want to increase my speed on shorter distances - thus I will be running a lot of intervals at that pace. Actual kilometer times on these intervals were 3:27 / 3:31 / 3:32
Today I did Sunday's run workout because I'm going to Tuscaloosa tomorrow to watch my alma mater, Miss St., beat Alabama. I will then do Saturday's bike/run on Sunday. Was really worried about this run after 3 straight hard days, but turned out good.
Did my OS Core and Swim Prep workout and dreaded going out for the run. I had no energy. Tried hard to talk myself out of it. Figured I'd lace up the shoes, head outside and if nothing else get in a nice EP run and call it a day. Surprised myself. Felt better than I thought I would. After 10' EP WU, did the 2mi in 8:21 (target 8:28). 1 mile EP then did the 2 x1 mi in 8:10/8:11 (target 8:12). Taking tomorrow off. Go DAWGS!
Did my final workout for the week today, Sunday's 2mi @ Z3 + 2x 1mi @ Z4. OUCH! When I woke up my legs felt like lead from yesterday's brick (Saturday's workout), and I wondered how in the world I was gonna make it through the long(ish) run - on the DM to make things even more challenging. Def one of those days where I just put one foot in front of the other, did what I was told (Z3, Z4, whatever whenever), and made it through.
Workouts like this are a testiment to having a training plan: I would never have pushed myself like this today if EN didn't tell me to do it. It's stuff like this that'll make me a better athlete next year!
The Brick run after the 2X12' -- 2X15' suuuuuuuucked !!! today. Tried to go out at MP but just couldn't get the legs to get going, then at half way point tried HMP and that was a no go. When I hit 5 miles though felt better and the last 2 miles came in at HMP or close to it at 6:40's. Total run 7.4 miles in 51min.
Oh, and my nose hairs froze and toes about fell off as it was 14 deg. when started and 17 when done. Brrrrrrrrrr!!
Traveling this weekend so no bike, just a run this morning before the conference started. Legs were very tired feeling, though my paces ended up being decent. I think my legs are adjusting to this work still!
Brick done. I think may need to recalibrate my foot pod. The pace my pod is saying i'm running and the pace Strava says i'm running are two very different animals. Run felt good. Legs tired after 2 days are hard kitchen demo. Have a great day everyone!
Paces listed are based on foot pod and are close to treadmill settings but not exact. Not a big deal to me, I do the wko's using the DM as it is and just let the paces fall as-is.
10' @ 8:34 16' @ 8:03 (set to 8:00) 24' @ 7:47 (set to 7:40)
Have clearance to run again, but am not able to do the intensity of the run plan. Just happy to be back on my feet again. Ran two miles outside (instead of treadmill, yay!) on Friday.
Got the run in a few hours after the bike. Was feeling really good but had to cut it short due to a blister developing between my 1st and 2nd toe. I tied my shoes a little tighter than normal and think that's the cause. I'll have to tape it up to get through tomorrow's run.
-1.5 mile Z1.5 WU -2 miles Z4 (7:00) ... should have been Z3 (7:14) but went too fast -1 mile Z1 rest -2 x 1 mile Z4+ (6:52 & 6:41) ... again went too fast as my Z4 is 7:00 - 4:30 min Z1 rest in the middle -Added 2.15 miles at Z1.5 at the end to get to 70 min
Great week! but I have to be careful with the pacing of runs as this going too fast may be a problem later in the OS
Good run and even better analysis and reflection Gonzalo.
My run didn't go so well. Yesterday during the brick run my right hamstring started to tighten up. It felt better this morning but when I started my run it felt tight again and it wasn't loosening up as I warmed up so I stopped running and walked a bit then tried running again. No dice, it was still tight. So I shut the run down and had a recovery walk through the cemetery and Bailey had a sniff*. I don't want to jeopardize the entire OS just to be able to say I got the run in today.
*A sniff to Bailey is a walk with plenty of time to read the smell mail and leave his reply, as opposed to a run where he's all business.
@Mark, I know it's tough but way to play it smart!
Did the run on the treadmill this morning. 1.5 mile WU, 2 miles HMP, 1 mile EZ, 2 X 1 (4') @Z4, remainder at Z2. Hit all my paces for a total of 9.72 miles in 70'. The last few runs have felt really good for me. I've dropped a few pounds since the beginning of OS and I know that's helped. Played 2 indoor soccer games afterwards and my legs are crushed at this point. About 48 hours until the next workout so I should be recovered by then. Great work getting those runs done everybody!
Finished the last workout of the week this morning. Ran into the cold wind on the way out: 2 mile at 8:00 pace and then split and ran the 2x 1 mile Z4's at 6:40/6:49 - a bit fast, but I wanted to get home and warm up before the first lake skate of the year. I will try to get some images from my son's camera on the Dashboard later. Great Day!!!
Comments
1 (0.5) = 4:45
2 (0.5) = 4:40
3 (1) = 9:17
4 (1) = 9:31
Had some issues with the TM at the gym wanting to speed up and slow down, hence the wonky 3rd interval.
Gonna have to delay tomorrows WKOs to Friday to bank some SAUs (doesn't like dinner at 2200 for some reason...).
So many good reports today. Keep up the good work everyone!!!
It was cold and windy here today and I had to go to the dentist this afternoon. As I was riding my bike there in the headwind it was really cold. After lying in the chair for an hour I really didn't want to go for a run but I rode home and got warmed up as I did. I got my workout clothes on fast and got out the door before I could talk myself out of it. I haven't been doing any speed work since the spring until the start of OS so I restructured the workout a little to 6X1/2 mile intervals with 2' RI at Z4. Since I was warmed up from the bike ride I shortened the run warm up and started the intervals as soon as I got on the sidewalk around the lake with no traffic to worry about. I hit all the intervals right at or slightly faster than my target pace except for one when I was climbing the hill up from the lake (that one was a NGP of 6:57 though and my goal pace is 7:20-7:30). All in all I did 5.73 miles in 48:25. The cold air made it easier to run faster, that's the upside if you can just get out there and do it.
First run in snow showers. Feeling good! Great work all !
Link --> http://connect.garmin.com/activity/632469550
When I've been on the mill, I've set the incline to 3%. Been doing that for about a month now. Today I really felt that adjustment: Gradual inclines felt effortless, and flats felt like downhills. 3% sure ain't good for speed, but it's great for building power!
http://connect.garmin.com/modern/activity/632327765
Mile splits were 6:42, 6:38, 6:43.
These are closer to my "in shape" TP than my TP according to my last test. Perhaps that's why I was pretty winded. Nonetheless, I'll take it. Getting in my brick runs, but they aren't very fancy. :-) No brick run today (Thursday) because this run got pushed from Wednesday night to Thursday morning by the Evil Work Monster.
Side note:
I'm actually hacking my run workouts a bit as I want to increase my speed on shorter distances - thus I will be running a lot of intervals at that pace.
Actual kilometer times on these intervals were 3:27 / 3:31 / 3:32
http://tpks.ws/kZqf
Today I did Sunday's run workout because I'm going to Tuscaloosa tomorrow to watch my alma mater, Miss St., beat Alabama. I will then do Saturday's bike/run on Sunday. Was really worried about this run after 3 straight hard days, but turned out good.
Did my OS Core and Swim Prep workout and dreaded going out for the run. I had no energy. Tried hard to talk myself out of it. Figured I'd lace up the shoes, head outside and if nothing else get in a nice EP run and call it a day. Surprised myself. Felt better than I thought I would. After 10' EP WU, did the 2mi in 8:21 (target 8:28). 1 mile EP then did the 2 x1 mi in 8:10/8:11 (target 8:12). Taking tomorrow off. Go DAWGS!
Have a good weekend!
Did my final workout for the week today, Sunday's 2mi @ Z3 + 2x 1mi @ Z4. OUCH! When I woke up my legs felt like lead from yesterday's brick (Saturday's workout), and I wondered how in the world I was gonna make it through the long(ish) run - on the DM to make things even more challenging. Def one of those days where I just put one foot in front of the other, did what I was told (Z3, Z4, whatever whenever), and made it through.
Workouts like this are a testiment to having a training plan: I would never have pushed myself like this today if EN didn't tell me to do it. It's stuff like this that'll make me a better athlete next year!
Tried to go out at MP but just couldn't get the legs to get going, then at half way point tried HMP and that was a no go. When I hit 5 miles though felt better and the last 2 miles came in at HMP or close to it at 6:40's. Total run 7.4 miles in 51min.
Oh, and my nose hairs froze and toes about fell off as it was 14 deg. when started and 17 when done. Brrrrrrrrrr!!
Brick done. I think may need to recalibrate my foot pod. The pace my pod is saying i'm running and the pace Strava says i'm running are two very different animals. Run felt good. Legs tired after 2 days are hard kitchen demo. Have a great day everyone!
Paces listed are based on foot pod and are close to treadmill settings but not exact. Not a big deal to me, I do the wko's using the DM as it is and just let the paces fall as-is.
10' @ 8:34
16' @ 8:03 (set to 8:00)
24' @ 7:47 (set to 7:40)
Early mile or 2 were the hardest off the bike.
Got it done :
-1 mile Z1 WU
-2.3 miles +Z2 (7:25avg)
-2.3 miles +Z3 (7:09avg)
-1.25 miles Z1 CD
Total : 6.82 miles in 52 mins
Not looking forward to tomorrow's longish run !
link for today --- > http://connect.garmin.com/activity/633639959
10' WU
2mi at 7:18 vs 7:22 target
1mi EP
1mi at 6:52 vs 7:10 target (4')
1mi at 7:10 vs 7:10 target (4')
2.86mi at 7:35 vs 7:40 target
10mi total at 7:39/mi avg
Feeling it tonight but felt good to get out!
Got the run in a few hours after the bike. Was feeling really good but had to cut it short due to a blister developing between my 1st and 2nd toe. I tied my shoes a little tighter than normal and think that's the cause. I'll have to tape it up to get through tomorrow's run.
9.15 miles in 70 min
-1.5 mile Z1.5 WU
-2 miles Z4 (7:00) ... should have been Z3 (7:14) but went too fast
-1 mile Z1 rest
-2 x 1 mile Z4+ (6:52 & 6:41) ... again went too fast as my Z4 is 7:00 - 4:30 min Z1 rest in the middle
-Added 2.15 miles at Z1.5 at the end to get to 70 min
Great week! but I have to be careful with the pacing of runs as this going too fast may be a problem later in the OS
Run Link from today ---> http://connect.garmin.com/activity/634245372
Good run and even better analysis and reflection Gonzalo.
My run didn't go so well. Yesterday during the brick run my right hamstring started to tighten up. It felt better this morning but when I started my run it felt tight again and it wasn't loosening up as I warmed up so I stopped running and walked a bit then tried running again. No dice, it was still tight. So I shut the run down and had a recovery walk through the cemetery and Bailey had a sniff*. I don't want to jeopardize the entire OS just to be able to say I got the run in today.
*A sniff to Bailey is a walk with plenty of time to read the smell mail and leave his reply, as opposed to a run where he's all business.
Got the run done and…
1 mile Z1 WU, 2mile Z3 (8:44avg), 1mile Z1 recover, 4x.5mile Z4 (8:28, 8:32, 8:18, 8:22avg) 1mile Z2 (8:59), 1 mile Z1 CD.
1 mile Z1 (11:48) @ 11:39
2 mile Z3 (9:57) @ 9:5/mile
1 mile Z1 rest @ 11:46
2 x 1 mile Z4 (9:33) @ 9:31/9:27 with 4' rests
1.6 miles Z2 (10:14) @ 10:08/mile
Nice 90' run; we'll see how tomorrow feels.
Did the run on the treadmill this morning. 1.5 mile WU, 2 miles HMP, 1 mile EZ, 2 X 1 (4') @Z4, remainder at Z2. Hit all my paces for a total of 9.72 miles in 70'. The last few runs have felt really good for me. I've dropped a few pounds since the beginning of OS and I know that's helped. Played 2 indoor soccer games afterwards and my legs are crushed at this point. About 48 hours until the next workout so I should be recovered by then. Great work getting those runs done everybody!