Good run to finish the week. Even though my splits were no better than last weeks Sunday run, I felt better doing it and it felt easier. Legs were a little fresher since I didn't run yesterday.
Today was a 90 minute pace run. Started with a 1 mile warm-up than ran 6 miles at Z2. I was able to hit that pace easier today than I did Wednesday. Backing off to the below GRP pace at mile 7 was nice. However, by this point in my run I was now running straight into the wind. It became harder to run near GRP than it was to run at Z2. I never really got my pace slower than GRP. I ran GRP for 2 miles then bumped it up to the 15 seconds above GRP for the remainder. Overall, it was a good run.
Awww gawd... Glad to be done with the week. Swapped Thur/Fri so after 3 days, even with cutting some corners here and there, I'm beat. Hit the intervals more or less but had to dial back the balance to a rough Z1.5 pace.
Good to get it in at least to offset some damage from the turkey and pumpkin pie! Looking forward to a fresh week 6 coming up.
Thankfully Another week of running is in the books.
Mental Note for future weeks......because of storm on Wednesday I took it as a rest day and moved everything back one day. That made the long run today interesting. Not sure if it was from the 4 straight days of good work in the Legs or the strong (and cold) headwind the last 5 miles today but the overall result at the end was exhaustion.
Happy to have a rest day tomorrow, and into week 6
Overall this week was : 1) Only 0.5Lb heavier than at beginning of Turkey Week ! 2) 6 Run workouts for 40.4 miles in 5h07min (avg pace 7min36seg) including a 2yr PB for 5K 3) 3 bike workouts for 3hr50min and 300 TSS 4) Core work up to date
Nice! and looking forward to rest day tomorrow because I am really tired!
Been a tough week getting workouts in with travel, but was able to get a couple runs in in SC. I thought SC would be warmer than it was, but still beats Chicago. Today I did 10 miles total, and overachieved on all intervals. My Z3 was more like Z4 (a few seconds faster) and Z4 was 12 seconds fast. I think it is because I've had more recovery this week so legs were fresh. I've also started doing about an hour easy on the bike before the run to get in more bike mileage for the January camp, and I think this makes my legs feel warmed-up and ready to work.
@Gonzalo - that is some pretty solid running there partner! Looks like you've got a good bump coming up in your next test in week #8!
@Rachel - nice way to work-up the bike mileage and get better results with some more rest! I was at Columbia, SC for a year and really liked the climate there in the winter!
Got in a run today and actually did not feel too bad with first day back from break with family.
2 mi @ Z3 (target 8:15/mi) and averaged 8:10/mi 1 mi @Z1 2 X 1mi @ Z4 (target 7:30) and did 7:34 and 7:17
total with warm-up and cool down was 9.1
Feeling stronger that the last weekend with same workout, so all seems to be working!
My running seems to be "just coming along"...not quite such obvious improvement (even if modest) as with the bike. However, did have another decent "got it done" Sunday run. I would preferred to have run outside today (clear roads, 15-20 degrees), but had to supervise The Daughter at the university gym because she's under age...so it was inside today.
2-mile HMP segment went 7:14 and 7:02
2 x 1 mile segments went 6:41 and 6:48
Rest of the running was pretty damn slow. I am adopting the "better to get the fast work in" philosophy over running everything at the same-ish moderate pace all the time. Anybody else feeling that limitation?
Forgot to post yesterday but got the run in and I must say it feels a little easier each week to hit the 2X1 mile Z4 efforts. 2mile Z3 done at 7:40 pace and 2X1 mile at 7:20 each on the treadmill. Finished with about 15' of Z2 (8:00).
First big miss of the OS - the week 5 Sunday run. Left hip really sore after Saturday's bike/run - not sure why this time. I did remove a shin from my left cleat (a very very minor adjustment). It's usually sore but this was bad. Did 30 minutes on eliptical just to loosen legs up and lots of stretching and icing. Feels better on this Monday - but we'll see how Tuesday's workout goes. It pains me but I am willing to take a week down and then restart where I left off if body tells me.
First big miss of the OS - the week 5 Sunday run. Left hip really sore after Saturday's bike/run - not sure why this time. I did remove a shin from my left cleat (a very very minor adjustment). It's usually sore but this was bad. Did 30 minutes on eliptical just to loosen legs up and lots of stretching and icing. Feels better on this Monday - but we'll see how Tuesday's workout goes. It pains me but I am willing to take a week down and then restart where I left off if body tells me.
If it's muscular or tendons, see if you can roll it with a tennis ball. Works great on glutes and hip flexors.
@ Steve - yeah your legs have lots of solid running in the them - can I borrow them once in a while....lol @ Aaron - yeah I got lots of toys for rolling out the tendons and muscles. This is an old HS basketball injury coming back to haunt me which I would've never discovered if not for joining the triathlon crowd. Lots of scar tissue to break up, tighten up, break up, and on an on an on...!
Holy cow that was a nasty interval workout today! Did 5x800 @ Z5 in the sleet ... not fun ... no not funny Totally overcooked my first interval by almost 10sec but remaining 4 went pretty well - and yes they felt VERY HARD!
Goal time for the 800 was 2:53 - Intervals were 2:42 / 2:47 / 2:50 / 2:48 / 2:51
End of week 5. I read all the comments about freezing temperatures and it just seems so foreign. Hot and humid today for the run. Most of the east coast of Australia seems to be under storm warning, so lots of humidity, which makes for very sweaty conditions. Hitting most of the targets, but unable to do the 5 runs each week because of the sun and heat, and work. Loving the out season training.
Comments
Good run to finish the week. Even though my splits were no better than last weeks Sunday run, I felt better doing it and it felt easier. Legs were a little fresher since I didn't run yesterday.
1 mi EP WU
2 mi HMP (8:24)
1 mi EP recovery
1 mi TP (8:16)
1 mi EP recovery
1 mi TP (8:07)
0.5 mi EP recovery
1 mi MP (8:45)
Did my longish-run in today and did 2x2k @Z4 (actually a bit faster) + 3x1k @ Z4. Very good run!
http://home.trainingpeaks.com/athlete/workout/4YRAYUKUJ22GBUQ5MJ7RD7CWZE
Today was a 90 minute pace run. Started with a 1 mile warm-up than ran 6 miles at Z2. I was able to hit that pace easier today than I did Wednesday. Backing off to the below GRP pace at mile 7 was nice. However, by this point in my run I was now running straight into the wind. It became harder to run near GRP than it was to run at Z2. I never really got my pace slower than GRP. I ran GRP for 2 miles then bumped it up to the 15 seconds above GRP for the remainder. Overall, it was a good run.
http://connect.garmin.com/modern/activity/642677502Glad to be done with the week. Swapped Thur/Fri so after 3 days, even with cutting some corners here and there, I'm beat.
Hit the intervals more or less but had to dial back the balance to a rough Z1.5 pace.
Good to get it in at least to offset some damage from the turkey and pumpkin pie!
Looking forward to a fresh week 6 coming up.
8' WU
2mi Z3 @ 7:26/mi
1mi Z1 @ 8:52/mi
2x 1mi Z4 @ 7:21 & 7:09/mi
qs Z1.5 @ 8:04/mi
Total 10.5mi in 84'
http://www.strava.com/activities/224971467
Mental Note for future weeks......because of storm on Wednesday I took it as a rest day and moved everything back one day. That made the long run today interesting. Not sure if it was from the 4 straight days of good work in the Legs or the strong (and cold) headwind the last 5 miles today but the overall result at the end was exhaustion.
Happy to have a rest day tomorrow, and into week 6
Just completed Sunday Run... 10.7 miles in 1hr 22min. Doing the WU + 2miles @ Z3 and then 2x1 mile Z4 (4') + Z2 as possible
It went well and I tried to hit the new paces after my 5K race on Thu
1) WU 1.5miles @ Z1.5
2) 2 miles at Z3 : 7:02
3) 1 mile Z1 recovery
4) 2x1 mile Z4 (4') @ 6:46 and 6:47
5) 1 mile Z1 recovery
6) 2.7 miles Z2
Link---> http://connect.garmin.com/activity/642933448
Overall this week was :
1) Only 0.5Lb heavier than at beginning of Turkey Week !
2) 6 Run workouts for 40.4 miles in 5h07min (avg pace 7min36seg) including a 2yr PB for 5K
3) 3 bike workouts for 3hr50min and 300 TSS
4) Core work up to date
Nice! and looking forward to rest day tomorrow because I am really tired!
@Rachel - nice way to work-up the bike mileage and get better results with some more rest! I was at Columbia, SC for a year and really liked the climate there in the winter!
Got in a run today and actually did not feel too bad with first day back from break with family.
2 mi @ Z3 (target 8:15/mi) and averaged 8:10/mi
1 mi @Z1
2 X 1mi @ Z4 (target 7:30) and did 7:34 and 7:17
total with warm-up and cool down was 9.1
Feeling stronger that the last weekend with same workout, so all seems to be working!
2-mile HMP segment went 7:14 and 7:02
2 x 1 mile segments went 6:41 and 6:48
Rest of the running was pretty damn slow. I am adopting the "better to get the fast work in" philosophy over running everything at the same-ish moderate pace all the time. Anybody else feeling that limitation?
http://connect.garmin.com/modern/activity/642924644
2mile Z3 done at 7:40 pace and 2X1 mile at 7:20 each on the treadmill. Finished with about 15' of Z2 (8:00).
Nice work everyone!
If it's muscular or tendons, see if you can roll it with a tennis ball. Works great on glutes and hip flexors.
@ Aaron - yeah I got lots of toys for rolling out the tendons and muscles. This is an old HS basketball injury coming back to haunt me which I would've never discovered if not for joining the triathlon crowd. Lots of scar tissue to break up, tighten up, break up, and on an on an on...!
Are you doing IMLP again in 2015?
Totally overcooked my first interval by almost 10sec but remaining 4 went pretty well - and yes they felt VERY HARD!
Goal time for the 800 was 2:53 - Intervals were 2:42 / 2:47 / 2:50 / 2:48 / 2:51
http://tpks.ws/B97u