For the record, the U of Iowa has a great pool for swim meets, but heir indoor track sucks. :-)
450 left turns later I had finished 10 miles... 2 miles warmup, 2 miles at 7:15 and 7:07. 1 mi easy, then the 2 x 1 mi at 6:28 (too fast) and 6:42...then finished out the distance.
One think about this small track is all those turns put a lot of pressure on your foot when going hard...got a blister the size of a quarter underneath the ball of my foot. Grrrr.
Swimming uprdate....OJ got the sectional cut in 50 free, going under 25 for the first time and the sectional bonus cut in the 100 free. Been a good weekend overall, especially considering this is the third weekend in a row where they are supposed to b swimming their best.
Got my runs in yesterday and today. It's been a crazy end of the week. Lost power on Thursday afternoon just as I had stepped on my treadmill to do the Thursday run. Didn't have time to go to the gym so skipped the run which helped me hit my targets on everything this weekend.
I love how the workout has 70' in the upper right corner for the duration of the workout and in the coach notes it says the goal is to get in a 75-90 minute run! Seems like it wouldn't be that hard to change the numbers to match up. Just saying.
End of week 3 and was able to get all the run workouts completed this week and feel pretty good....mostly from trying to not overcook any single days workout.
One funny thought today on the longer run was "who needs ice baths for recovery, when you wear shorts and it is windy and below 40 degrees out?"
Feeling the burn, did today's run on a treadmill at Lifetime, 20 minute warm up, 2 miles at 9:13 with average heart rate of 154. About 3/4 mile at z1, 1 mile at zone at 8:45, hr 164. Overall felt good, excited about the speed happening, this year for the first time in 3 years without pain. Looking forward to tomorrow!
@William Jenks - 450 left hand turns? I watched the NASCAR Coca-Cola 500 in Charlotte and after the first 200 left hand turns of the cars, I left my $250 seat and called it a day. Talk about mental toughness!
@Tom - math is not RnP's strong point. As an engineer, I see this as endearing shortcoming.
Got in a surprisingly good run today. Temp was about 42 and drizzling. Actually the last Runner's Work says that the ave temp for marathon world records is just shy of 40 degrees. So, no sniveling from me today!
2mi @ Z3 with target of 8:30/mi and I came in at 8:17 and then 2 x 1mi @Z4 with target of 7:45/mi and I came in at 7:40 and 7:24. Warm-up and cool down totaled 8.2
After last week's sunday run, I learned a lesson. If it's after dark, wear sleeves. It wasn't all that cold last week but for some reason my arms got very cold I couldn't feel from my fingers to my elbows once I got done. Anyway, tonight's run went well. My legs feel somewhat trashed at the moment but I'm sure they will recover. I'm still having trouble pacing the 2nd mile in the 2x1's. The splits were a little further apart tonight but only by 10 sec. Going to work on improving being more consistent with my paces.
My run wasn't exactly according to plan today but was fun nonetheless. I did 6 miles with my wife at my z1 pace on a cold Connecticut morning (her first run since the NYC marathon, so it was nice to keep her company). I finished it with 2 miles by myself at a fast z4 pace. Then I took my two kids out for a 2 mile run so they can get some training in for their upcoming turkey trot.
Total was 10 miles - not how I envisioned them, but a great morning and was happy to do it!
Didn't have time to post yesterday, but did Sunday's long(ish) run 'cause I had free time, but won't on Sun. It was hard, yes, but I really felt for the first time that my body was starting to adapt to the zone paces. Was about 10 to 15 seconds lower than my zone paces on both my Z3 and Z4's, yet it felt like my zone paces. Made me smile!
Today I did Thursday's workout: 60 min ride with 7x 2' @ Z5, and 35 min run with 14' of hills. Got up this morn and my leg were SORE from yesterday's run. Big worry. Survived the bike, but it was TOUGH. The hill work I did on the TM, setting it at 4% for my Z2. Been doing a lot of hill work lately (consistently set my TM to 3%) so the 4% at Z2 wasn't that bad. And dropped it down to 3% to finish the run out. It was almost like an easy day. Whew!
I did Saturday's brick today as a reverse and started out on the "Z2 out, Z3 back" run with what I swear felt like Z2 (well, maybe a little closer to Z3), but when I looked at my watch, I was clocking easily Z4 pace. I thought my garmin was having a bad connection to the gps satellite because of trees or something. When I looked at it again, yes, it was Z4 pace.
I thought, OK, I'll keep with this a while until I totally die. But I didn't. Then I started my Z3 "back" and thought I doubt I'll be able to push more, but I did. Hmmmm, weird. It felt like upper Z3, lower Z4, but was about 30 seconds per mile faster than Z5 (yes, Z5)!
Major PR-paloza and it only felt like a fast run, not a race. My heart rate never got above my lower Z4 numbers. The pace wasn't killer fast but it was smokin' for what it felt like. the crazy thing is that I had a tough workout yesterday - I did Thursday's brick yesterday. My legs should have been shot.
@Everyone: Is anyone else starting to feel a major BOOST this week?
@Brian, within the last week the work has started to take hold for me and my run is definitely feeling stronger. Great effort out there today. Just be cautious not to overdo it and effect your downstream workouts too bad. Keep up the great work!
@ Doug: Thanks for the advice. It get's very exciting when things snap together. Got to keep my wits about me and not get too carried away! (but man, it's fun!)
Did Wednesday's 3x 1mi @ Z4 pace. Tried to keep things somewhat in check as per Doug's advice. Wanted to neg split the intervals and did. My tested Z4 is currently 8:17, my mile split paces today were:
8:15
7:49
7:18
Wanted to push the last one. All the intervals were well within my HR for Z4.
I really felt like the ol' body took a quantum leap this week. We'll see next week whether that was a fluke or a trend.
@ Doug- Thanks for the encouragement and wise advice. Appreciate it.
I too am starting to feel the run mojo. Ran my farthest single run so far in my fledgling tri career. 8 miles without stopping! My back has tolerated the run volume without much fuss at all. Much to my surprise. I have been very careful about run volume and frequency to allow my lower back to adjust to the work. I'm pretty excited!
Coach P. has me doing a long run every 10 days instead of every 7.
Have a great run tomorrow everyone. Gotta go to work sometime.
Comments
450 left turns later I had finished 10 miles...
2 miles warmup, 2 miles at 7:15 and 7:07.
1 mi easy, then the 2 x 1 mi at 6:28 (too fast) and 6:42...then finished out the distance.
One think about this small track is all those turns put a lot of pressure on your foot when going hard...got a blister the size of a quarter underneath the ball of my foot. Grrrr.
Swimming uprdate....OJ got the sectional cut in 50 free, going under 25 for the first time and the sectional bonus cut in the 100 free. Been a good weekend overall, especially considering this is the third weekend in a row where they are supposed to b swimming their best.
Got my runs in yesterday and today. It's been a crazy end of the week. Lost power on Thursday afternoon just as I had stepped on my treadmill to do the Thursday run. Didn't have time to go to the gym so skipped the run which helped me hit my targets on everything this weekend.
I love how the workout has 70' in the upper right corner for the duration of the workout and in the coach notes it says the goal is to get in a 75-90 minute run! Seems like it wouldn't be that hard to change the numbers to match up. Just saying.
Nice work everyone!
One funny thought today on the longer run was "who needs ice baths for recovery, when you wear shorts and it is windy and below 40 degrees out?"
http://connect.garmin.com/modern/activity/634335219
Keep up the good work everyone.
@Tom - math is not RnP's strong point. As an engineer, I see this as endearing shortcoming.
Got in a surprisingly good run today. Temp was about 42 and drizzling. Actually the last Runner's Work says that the ave temp for marathon world records is just shy of 40 degrees. So, no sniveling from me today!
2mi @ Z3 with target of 8:30/mi and I came in at 8:17 and then 2 x 1mi @Z4 with target of 7:45/mi and I came in at 7:40 and 7:24. Warm-up and cool down totaled 8.2
Time to kick back and enjoy an easy Monday!
2 mile z3 - 7:01 Avg HR 160
1 mile z1 - 9:37 Avg HR 141
1 mile z4 - 6:15 Avg HR 171
1 mile z4 - 6:25 Avg HR 173
Total was 10 miles - not how I envisioned them, but a great morning and was happy to do it!
Today I did Thursday's workout: 60 min ride with 7x 2' @ Z5, and 35 min run with 14' of hills. Got up this morn and my leg were SORE from yesterday's run. Big worry. Survived the bike, but it was TOUGH. The hill work I did on the TM, setting it at 4% for my Z2. Been doing a lot of hill work lately (consistently set my TM to 3%) so the 4% at Z2 wasn't that bad. And dropped it down to 3% to finish the run out. It was almost like an easy day. Whew!
I did Saturday's brick today as a reverse and started out on the "Z2 out, Z3 back" run with what I swear felt like Z2 (well, maybe a little closer to Z3), but when I looked at my watch, I was clocking easily Z4 pace. I thought my garmin was having a bad connection to the gps satellite because of trees or something. When I looked at it again, yes, it was Z4 pace.
I thought, OK, I'll keep with this a while until I totally die. But I didn't. Then I started my Z3 "back" and thought I doubt I'll be able to push more, but I did. Hmmmm, weird. It felt like upper Z3, lower Z4, but was about 30 seconds per mile faster than Z5 (yes, Z5)!
Major PR-paloza and it only felt like a fast run, not a race. My heart rate never got above my lower Z4 numbers. The pace wasn't killer fast but it was smokin' for what it felt like. the crazy thing is that I had a tough workout yesterday - I did Thursday's brick yesterday. My legs should have been shot.
@Everyone: Is anyone else starting to feel a major BOOST this week?
OK, NOS Week 4 is a wrap!
Did Wednesday's 3x 1mi @ Z4 pace. Tried to keep things somewhat in check as per Doug's advice. Wanted to neg split the intervals and did. My tested Z4 is currently 8:17, my mile split paces today were:
8:15
7:49
7:18
Wanted to push the last one. All the intervals were well within my HR for Z4.
I really felt like the ol' body took a quantum leap this week. We'll see next week whether that was a fluke or a trend.
@ Doug- Thanks for the encouragement and wise advice. Appreciate it.
I too am starting to feel the run mojo. Ran my farthest single run so far in my fledgling tri career. 8 miles without stopping!
My back has tolerated the run volume without much fuss at all. Much to my surprise. I have been very careful about run volume and frequency to allow my lower back to adjust to the work. I'm pretty excited!
Coach P. has me doing a long run every 10 days instead of every 7.
Have a great run tomorrow everyone. Gotta go to work sometime.