First time I did that OS-Saturday run protocol today and have to say it's a nice workout - hard but nice - time just flies by! Ran outside at around 40 degree with a lot of fog so the motivation was on its bare low-level First Z3 segment was ok even though my feeling told me I overachieved a bit but my clock didn't prove that feeling. Z4 segments afterwards are punishing but doable Did a total of 17.7k covering 300m of elevation in 76'
Miserable day. Cold, steady rain. I think this was the hardest run day yet. I hit the targets but I really had to focus and grind it out at the end of each interval.
On the bright side, first week I was able to follow the plan as laid out. Didn't have to move stuff around. I feel the work in my legs. Now time to prop them up and watch a little football.
2 mi @ 8:23 (target 8:28)
2 x 1mi @ 8:11/8:10 (target 8;12)
No MP to finish, nice EP. Goal was to get out of the rain.
A balmy 50 something degrees in Chicago today. Felt good to get outside for today's run. After the first mile or so my feet kinda cramped up, felt like my shoes were on the wrong feet. Not unbearable but it was annoying.
I wasn't able to get the run in yesterday after the FTP work so I went a little longer today. We are in a warming period and it was 45 degrees so I went outside for the run. Started with Z1 and progressed the pace every two miles. The run felt great and I pushed the last two miles just a little to make up for missing yesterday's run. On to another week.
Sunday run done, I did 2 miles at 9:05 (target 9:15) 2 x 1 mile at 8:30 and 8:45 (target 8:55) cold rainy and about 50 degrees. I am starting to feel the collective work in my legs, the last mile was very tough, need to make sure I don't go to crazy and really try to stick to the numbers, I have had injury problems each of the last 3 out seasons don't want a repeat. Tomorrow will be awesome, just planks and pushups ??
Great work everybody getting it done in bad weather and with cold fingers
@Edwin - what you did is called "Crescendo-Run"! Google for it and you will see that this is one of the demanding BT workouts in running! GREAT WORK! I love to do these kind of workout as you feel you are getting faster/stronger/better every second you can hold on to the new pace
For some reason, it took some mental fortitude to get myself out the door this morning, but once I got going things were all good. I hit or exceeded run targets today and now have some decent fatigue in my legs.
20' WU 2 miles at z3 (7:13, 6:57) 2 x 1 miles @ z4 (6:57, 6:55) 2 miles @ z3/z2 (7:11, 7:32)
Had a decent sleep, a good breakfast, and a nice Sunday morning before the run. The Z3 out involves a pretty good hill, so had a 8:00 pace for the Z3 two miles. Hit a 6:54 and 6:58 for the 2 x 1 mile Z4's and rounded off with 23 min at a 7:40 Z2. Feeling good to try and run fast again - have not felt this good since Spring.
Sunday run done outside today. It was probably 45-50 degrees again, though a continuous drizzle made it not quite so nice as yesterday.
Did my run while OJ was warming up for the last swim meet for a while. (Poor kid is exhausted..we probably shouldn't have signed up for this one, but we missed the memo...). The neighborhood had lots of rolling hills. Between the weather, terrain, and a bit of fatigue, I ditched the 2 x 1 miles for running all the uphills hard in the last half of a10 mile run...after getting in the 2 mi at HMP. Definitely going to do some stretching and rolling tonight. :-)
80 minutes on the TM today! Hit all the marks in the workout. The last 10 minutes was more tough mentally than physically. Played an indoor soccer game right afterwards to put the finishing touches on a solid week. Looking forward to tomorrow's rest day!
@Judson - good post. Another reminder about the importance of good sleep and nutrition!
Got the run in this morning, and despite not running yesterday, I really did not notice a difference from last week when I did the same workout with the Saturday brick:
Back to Running since Tuesday today. Did the prescribed Sun long"ish" 80 min run
Had been off Running for a good reason, my 5 Y.O. son needed to be in the hospital from last Wed (when we went for a routine check-up and he had to stay) until today. He has a heart condition and needed a change in medication via I.V. and they wanted to monitor at Columbus Children's hospital (excellent care by the way). He is home doing great and very excited about going back to school tomorrow!
Anyway...after a tough week with that...today was 11 miles in 83 minutes following the 2miles@Z3, 1 mile@Z1 and then 2x1mile @Z4 with 4min rest in the middle
Below is what I was able to do: -1.5 miles Warm Up @ Z1.5 (8:00 per mile when Z1is 8:39) -2 miles @ about 6:59 (was supposed to be Z3=7:14 but overachieved a little...) -1 mile rest @ 8:16 -2x1 mile @ 6:47 and 6:51 (was supposed to be 7:02 Z4..again a little too fast) -1 mile rest @ 7:57 -3 miles at Z2 (7:32) or so ... 7:34/7:37/7:44 to finish..
Well this weekend didn't go as planned. Yesterday I skipped the run to help my mother pack for her trip to Massachusetts to visit my brother and fam for the holidays. Today was the shuttle drive to get her there. It was a 2.5 hour ride each way for me but I also stopped in Freeport to exchange a parka at LL Bean. Didn't get home till after 5PM.
Still planned to run so tried to get it done and fell way short - I bonked before I finish the second mile and I wasn't able even hold EP. Too much caffeine, travel induced crappy nutrition and likely some general dehydration.
Since this is also a tough week with the holiday, my salvage plan is to run when I can and try to get the 2 bike sessions in.
Next weekend is a travel weekend too - this time to go to my brother's in hopes my son and his wife will be there as they travel from Cape Cod back to Louisville. Oh well....
Next week should be back on track.....
Nice work to all the rest who were so successful this weekend!
@Steve, hang in there, it's getting to be crazy time with the holidays ramping up.
I didn't run today due to the buggy hamstring, but I did get in 65 minutes of hanging Christmas lights in the trees in Z2. Not only was there a lot of vertical gain but there was also core work from moving the wooden step ladder around. I bricked that workout with a walk to the store to get supplies for cranberry sauce which I whipped up when I got home. But I didn't stop there, I folded 4 baskets of clothes while watching the MLS semi final. I'm glad tomorrow is an off day.
Sunday run done but had to cut it short due to heavy rain and that "fire in the sky". Nutrition and hydration have been off a bit in the later part of this week due to work schedule. I could tell I wasn't as hydrated as a I should be and it was rather warm and humid for a late Nov day. This is reflected in my Avg HR. All in all, still a good run. 7.6 miles 8:05 pace Avg HR 155.
2 miles z3 - 7:15 pace Avg HR: 166 1 mile z1 - 9:42 pace Avg HR: 147 2x1 z4 1 - 6:35 pace Avg HR: 173 2 - 6:37 pace Avg HR: 177
Yep! I bombed yesterday. I was not feeling well at all. Very chilled and had a headache. Decided to listen to the body and stand down. Took off this morning feeling stiff. Still had a headache but better. The first mile was slow. Pace as follows;
1st mile-warm up 11:00 ish
1st 800-08:39 1st 1mi 09:34
2nd 800-08:41 2nd mi 09:41
Starting to feel very comfortable in the 5 mile world. FInally, have the fitness depth to focus on really settling in and holding my paces. I'm starting to really enjoy running instead of wishing someone would shot me.
Did tomorrows run today. It was tough. Starting to feel the increase in mileage. Legs were really flat today. Took 3 miles before my legs finally started to open up. Couldn't do the z1. Heart rate was just to high. I would have had to walk to get HR into the zone. So settled for a HR 122bpm. I was able to hold my paces well. Through in a couple small up hill grades for the stride work just because i'm nuts.
I hope everyone had a successful Thanksgiving. I ate way too much! But I did not succumb to the deserts.
Comments
Sunday run done on TM. Felt pretty good, didn't try to overachieve the splits too much.
EN WU + 2 mi. Zn 3 @ 9:00, 1 mi. Zn 1@ 10:00, 2 x 1 mi. Zn 4 @ 8:30, 8:24, ! mi. Zn 2 @ 9:30, 5' CD = 8.5 mi.
Ran outside at around 40 degree with a lot of fog so the motivation was on its bare low-level
First Z3 segment was ok even though my feeling told me I overachieved a bit but my clock didn't prove that feeling. Z4 segments afterwards are punishing but doable
Did a total of 17.7k covering 300m of elevation in 76'
http://www.strava.com/activities/222358171
Miserable day. Cold, steady rain. I think this was the hardest run day yet. I hit the targets but I really had to focus and grind it out at the end of each interval.
On the bright side, first week I was able to follow the plan as laid out. Didn't have to move stuff around. I feel the work in my legs. Now time to prop them up and watch a little football.
2 mi @ 8:23 (target 8:28)
2 x 1mi @ 8:11/8:10 (target 8;12)
No MP to finish, nice EP. Goal was to get out of the rain.
I wasn't able to get the run in yesterday after the FTP work so I went a little longer today. We are in a warming period and it was 45 degrees so I went outside for the run. Started with Z1 and progressed the pace every two miles. The run felt great and I pushed the last two miles just a little to make up for missing yesterday's run. On to another week.
http://connect.garmin.com/modern/activity/638511444
@Edwin - what you did is called "Crescendo-Run"! Google for it and you will see that this is one of the demanding BT workouts in running! GREAT WORK! I love to do these kind of workout as you feel you are getting faster/stronger/better every second you can hold on to the new pace
20' WU
2 miles at z3 (7:13, 6:57)
2 x 1 miles @ z4 (6:57, 6:55)
2 miles @ z3/z2 (7:11, 7:32)
Total 10 miles / 1hr18min
http://connect.garmin.com/activity/638390488
WU followed by 2 miles Z3-5", 1 mile Z1-5", 2 x 1 mile Z4 (-5", -6") with 4' breaks, finishing with 1.66 miles @ Z2-3" and CD.
Seems like it might be time to move the zones up!
Did my run while OJ was warming up for the last swim meet for a while. (Poor kid is exhausted..we probably shouldn't have signed up for this one, but we missed the memo...). The neighborhood had lots of rolling hills. Between the weather, terrain, and a bit of fatigue, I ditched the 2 x 1 miles for running all the uphills hard in the last half of a10 mile run...after getting in the 2 mi at HMP. Definitely going to do some stretching and rolling tonight. :-)
10' WU
2mi Z3 @ 7:19/mi
1mi Z1 @ 8:18/mi
2x 1mi Z4 @ 7:06 & 7:02/mi
qs Z2 @ 7:28/mi
Total 10.5mi in 80'
Got the run in this morning, and despite not running yesterday, I really did not notice a difference from last week when I did the same workout with the Saturday brick:
2mi warm-up
2mi @ Z3: 8:13/mi (target 8:30)
1mi @ Z1
2 X 1mi @Z4: 7:33, 7:19 (target 7:30)
2mi cool down
Did the strength exercises this afternoon and now time to kick back!
Had been off Running for a good reason, my 5 Y.O. son needed to be in the hospital from last Wed (when we went for a routine check-up and he had to stay) until today. He has a heart condition and needed a change in medication via I.V. and they wanted to monitor at Columbus Children's hospital (excellent care by the way). He is home doing great and very excited about going back to school tomorrow!
Anyway...after a tough week with that...today was 11 miles in 83 minutes following the 2miles@Z3, 1 mile@Z1 and then 2x1mile @Z4 with 4min rest in the middle
Below is what I was able to do:
-1.5 miles Warm Up @ Z1.5 (8:00 per mile when Z1is 8:39)
-2 miles @ about 6:59 (was supposed to be Z3=7:14 but overachieved a little...)
-1 mile rest @ 8:16
-2x1 mile @ 6:47 and 6:51 (was supposed to be 7:02 Z4..again a little too fast)
-1 mile rest @ 7:57
-3 miles at Z2 (7:32) or so ... 7:34/7:37/7:44 to finish..
Link---> http://connect.garmin.com/activity/638835339
Still planned to run so tried to get it done and fell way short - I bonked before I finish the second mile and I wasn't able even hold EP. Too much caffeine, travel induced crappy nutrition and likely some general dehydration.
Since this is also a tough week with the holiday, my salvage plan is to run when I can and try to get the 2 bike sessions in.
Next weekend is a travel weekend too - this time to go to my brother's in hopes my son and his wife will be there as they travel from Cape Cod back to Louisville. Oh well....
Next week should be back on track.....
Nice work to all the rest who were so successful this weekend!
@Steve, hang in there, it's getting to be crazy time with the holidays ramping up.
I didn't run today due to the buggy hamstring, but I did get in 65 minutes of hanging Christmas lights in the trees in Z2. Not only was there a lot of vertical gain but there was also core work from moving the wooden step ladder around. I bricked that workout with a walk to the store to get supplies for cranberry sauce which I whipped up when I got home. But I didn't stop there, I folded 4 baskets of clothes while watching the MLS semi final. I'm glad tomorrow is an off day.
2 miles z3 - 7:15 pace Avg HR: 166
1 mile z1 - 9:42 pace Avg HR: 147
2x1 z4 1 - 6:35 pace Avg HR: 173
2 - 6:37 pace Avg HR: 177
Yep! I bombed yesterday. I was not feeling well at all. Very chilled and had a headache. Decided to listen to the body and stand down. Took off this morning feeling stiff. Still had a headache but better. The first mile was slow. Pace as follows;
1st mile-warm up 11:00 ish
1st 800-08:39 1st 1mi 09:34
2nd 800-08:41 2nd mi 09:41
Starting to feel very comfortable in the 5 mile world. FInally, have the fitness depth to focus on really settling in and holding my paces. I'm starting to really enjoy running instead of wishing someone would shot me.
@ Steve West- Thanks for the Kudos!
Have a safe and great holiday everyone!
Did tomorrows run today. It was tough. Starting to feel the increase in mileage. Legs were really flat today. Took 3 miles before my legs finally started to open up. Couldn't do the z1. Heart rate was just to high. I would have had to walk to get HR into the zone. So settled for a HR 122bpm. I was able to hold my paces well. Through in a couple small up hill grades for the stride work just because i'm nuts.
I hope everyone had a successful Thanksgiving. I ate way too much! But I did not succumb to the deserts.