I did the Wednesday run today due to rain/work/family challenges.Felt pretty good this evening. WU 12 minutes, 3x1 Z4pace goal of 8:33.My results were 8:30, 8:30 and 8:34.Finished with 10 minutes of Z1.
Ran out of time to post yesterdays workout last night so will do it this morning. Got in 40' with 18' of hills on the treadmill. Went from 3% incline to 4% during the 18'. Finished off with 3X20" strides. Feeling good!
Had to squeeze my workouts into four days this week: Did Saturday's combo yesterday, and Thursday's today. I'll be dropping Sunday's long run which is probably a good idea because of my injured calf.
Fortunately both runs yesterday and today were fairly easy. I'm still on the elliptical in order to mend my calf, and things seem to be progressing nicely: I can stand on my toes without pain. If things continue this well I will probably phase in a little TM work next week.
An addendum on my elliptical post previously: I've gotten comfortable with my road running cadence of 180 on the elliptical. I need to start at low resistance for warmup and ease into more resistance.
I'm very curious to see how much of my run fitness I've maintained (or lost) by using the elliptical. That'll be determined by an FTP test in the future, but for now I need to keep things in check and not push them too early.
First run all week. Done as a brick off the bike and got the 60' in but didn't hit the Z3 second half. Instead just went out easy then bumped it up midway and again to MP after 45'. Didn't want to booger the Sunday run so was OK with the easy brick.
Well I really didn't felt like running today after the long FTP session right in the morning ... then the rain set in at only 3°C ... not "optimal" conditions for a pretty hard run according to the plan! But I felt guilty because I skipped the uphill session due to snowfall as well so I packed my ugliest pants and jacket and went to work!
Against the plan I did a 2x4k interval split with 1k easy going HARD the first 4k then Z2/MP the second (and trust me it's not RPE=Steady ... its more like HARD 1st 4k split was 15:07 averaging 3:49/km (which is slightly below my Z4) 2nd 4k was 16:04 averaging 4:02/km (again a bit below my calc. MP pace)
Did my run as a brick today off the bike. Got 7.4 miles in the 60 minutes. First mile was slow build to Z2 then last 30' at Z3. Felt good but we shall see how tomorrow's run goes.
I did the run right after the bike. I saw it was supposed to be 50 minutes and I really wanted to do that; however, I've run less than 3 miles in the last 3 weeks due to my hamstring so I didn't think that 50 minutes was a good idea today. I headed out on my 30ish minute loop and it felt good. I quickly picked up the pace and did the first mile at a few seconds shy of Z2/MP. The second mile was at MP and I still was running without pain so I upped the ante a little and to my surprise hit Z3 still with no pain. I continued that for 1.5 miles and then dropped to Z1 to cool down a little. All through the run my stride length was good and it felt pretty effortless. It was so nice to be running again!
Considering that two weeks ago I couldn't run 2 blocks without pain in my hamstring I'll take today and call it a win. I will hack tomorrow's run and cut the Z4 intervals out and keep it a Z1/Z2 long run. I don't want to get greedy and blow up again.
I finished out the workout with some yoga and stretching. Run happy tomorrow everyone.
@Mark, glad you were able to get out there and run without any pain!
8 miles on the TM a few hours after my ride. 1st 2 miles at EP and increased the pace throughout the run until the last 2 miles were at MP. The legs felt good.
I decided to switch Sunday and Saturday, so ran today, since I don't want to get hurt I only do a bit more than the main set. Warmed up about a mile at z1-z2. 2 miles @ z3 , 9:02 mi!e 1, 8:53 mile 2. Went as slow as I could the next mile. Started my 2x3 but after a half a mile I started to feel something in my left knee, never had that problem before. I was able to do part of the z4 run, logged 6 miles and hope it goes away with RICE.
After finishing bike around noon, a quick lunch and taking my son to a bowling alley birthday party for a couple of hours , went for the Sat run in a crisp 35 degree weather Did 7.6 miles in 56 minutes alternating Z2 and Z3. Good run.
Well I think the running-weather-gods just don't like me ... yesterday rain and 3°C and today drizzle with 4°C for the longer run Managed to get in 19k in around 80' though with a pretty solid first hour doing 3k @ HMP followed by 4x1k a touch faster than Z4 with 0.5k recovery. On my way back to the car @ around 14k I met an old friend of us - his name is "Bonko the clown" ... haven't seen him quite a long time
Was really tired today. Wasn't sure what I was going to get out of the run. Was ready to bail the intervals if I had nothing. Ended up being a pretty good run, faster than last week. However, I didn't do any MP at the end, didn't want to push my luck, and was happy getting the MS' in.
I got invited to run with my son in a group trail run today so I did that rather than the planned workout. Got in solid solid work though not sure how well it maps to the plan. Guess we will find out soon as tests are coming...
Wasn't able to get my run in this morning and didn't feel very motivated later in the day to get it done. I tried to convince myself that I should do it anyways, but ultimately didn't do it. Feeling a little bummed now that I didn't go , especially since my running has been going well. In the past 3 weeks I ran 31 miles/ week, 33 and then this week 22. So it wouldve been another 30+ mile week if I had done the run today. Tomorrow starts another week.
Had a good run today. Hit all the paces as called for in the plan. Cut the run from 90' down to 75' and got in 10 miles overall. Played a couple soccer games in the afternoon to finish off my legs. Looking forward to a rest day!
@Doug I'm impressed, soccer games after this weekend of workouts. I ran on the treadmill and watched soccer!
Didn't feel like I could run this morning because of sore legs from yesterday. Decided to give it a go and see how I felt with the option to pull the plug. Surprisingly, after a very slow warm up, I managed to hit the zones.
Run today was 1hr7min as I had to cut it short to go to a work event with the family, did almost 9 miles averaging 7:32 miles/min
1) 1.5 miles WU Z1.5 (8:00 min/mi) 2) 2 miles Z3 (new target is 6:59) ... did 7:03 and 6:59 3) 1 mile Z1 4) 2 x 1 mile Z4 (target is 6:51) with 4' rest ... did 6:44 and 6:40 overreaching a little bit although the 2nd one was painful! 5) Added 2 miles at almost Z2
@Tom, that's the way it goes some times. Great run, way to get out there and get it done! I play indoor soccer. Games are 50 minutes long and there's a bunch of subbing.
Wish I was able to muster for my Sunday run but was feeling sore and achy all day. Stiff neck, backache, etc so decided to be smart about it and not run today.
Initially I thought is was some bike induced scapula tension that manifests itself as sinus pressure and headache - something I have had many times before. But it kept getting worse and I had zero energy. Now I'm thinking it is all due to fatigue. Been here before and want it to get better so will back off for a few days and get more sleep.
Comments
Link---> http://connect.garmin.com/activity/645383596
I did the Wednesday run today due to rain/work/family challenges. Felt pretty good this evening. WU 12 minutes, 3x1 Z4pace goal of 8:33. My results were 8:30, 8:30 and 8:34. Finished with 10 minutes of Z1.
http://www.strava.com/activities/226386250
Had to squeeze my workouts into four days this week: Did Saturday's combo yesterday, and Thursday's today. I'll be dropping Sunday's long run which is probably a good idea because of my injured calf.
Fortunately both runs yesterday and today were fairly easy. I'm still on the elliptical in order to mend my calf, and things seem to be progressing nicely: I can stand on my toes without pain. If things continue this well I will probably phase in a little TM work next week.
An addendum on my elliptical post previously: I've gotten comfortable with my road running cadence of 180 on the elliptical. I need to start at low resistance for warmup and ease into more resistance.I'm very curious to see how much of my run fitness I've maintained (or lost) by using the elliptical. That'll be determined by an FTP test in the future, but for now I need to keep things in check and not push them too early.
I did Wednesday's 2 x 1.5 run workout today as I was sick Tuesday and Wednesday.
MP out - 7:36/mi
HMP back - 7:20/mi
Total 10km in just shy of 47'
http://www.strava.com/activities/226679066
60' @ 8:34 for 7.0 miles
But I felt guilty because I skipped the uphill session due to snowfall as well so I packed my ugliest pants and jacket and went to work!
Against the plan I did a 2x4k interval split with 1k easy going HARD the first 4k then Z2/MP the second (and trust me it's not RPE=Steady ... its more like HARD
1st 4k split was 15:07 averaging 3:49/km (which is slightly below my Z4)
2nd 4k was 16:04 averaging 4:02/km (again a bit below my calc. MP pace)
http://tpks.ws/Aeim
Now time for a cold one (or 2)
Did my run as a brick today off the bike. Got 7.4 miles in the 60 minutes. First mile was slow build to Z2 then last 30' at Z3. Felt good but we shall see how tomorrow's run goes.
After a good bike session, did the 50' run as a brick. Legs responded pretty well.
10' EP WU, 15' MP (8:43), 10' EP recovery, 5' HMP (8:24), 10' EP cool down.
Last 5k (by myself) was 27:58. This one was 26 flat. Happy that fitness is coming back.
I did the run right after the bike. I saw it was supposed to be 50 minutes and I really wanted to do that; however, I've run less than 3 miles in the last 3 weeks due to my hamstring so I didn't think that 50 minutes was a good idea today. I headed out on my 30ish minute loop and it felt good. I quickly picked up the pace and did the first mile at a few seconds shy of Z2/MP. The second mile was at MP and I still was running without pain so I upped the ante a little and to my surprise hit Z3 still with no pain. I continued that for 1.5 miles and then dropped to Z1 to cool down a little. All through the run my stride length was good and it felt pretty effortless. It was so nice to be running again!
Considering that two weeks ago I couldn't run 2 blocks without pain in my hamstring I'll take today and call it a win. I will hack tomorrow's run and cut the Z4 intervals out and keep it a Z1/Z2 long run. I don't want to get greedy and blow up again.
I finished out the workout with some yoga and stretching. Run happy tomorrow everyone.
8 miles on the TM a few hours after my ride. 1st 2 miles at EP and increased the pace throughout the run until the last 2 miles were at MP. The legs felt good.
Did 7.6 miles in 56 minutes alternating Z2 and Z3. Good run.
Managed to get in 19k in around 80' though with a pretty solid first hour doing 3k @ HMP followed by 4x1k a touch faster than Z4 with 0.5k recovery.
On my way back to the car @ around 14k I met an old friend of us - his name is "Bonko the clown" ... haven't seen him quite a long time
http://tpks.ws/Tsy6
Sunday run done outside, cold and windy, but not too bad. Zn 4 intervals felt pretty easy today.
15' Easy+ 4 strides, 2 mi. Zn3, 1 mi. Zn 1 recovery, 2x1 mi. Zn 4 both at 8:20
Week 6 is done! I met all my goals and a little more today.
WU 12:00
2 miles Z3 @ 8:45
1 mile Z1 @ 10:30
½ mile Z4 @ 8:28
½ mile Z4 @ 8:34
1 mile Z4 @ 8:22
1.6miles Z2 @ 9:02
CD 15:00
Was really tired today. Wasn't sure what I was going to get out of the run. Was ready to bail the intervals if I had nothing. Ended up being a pretty good run, faster than last week. However, I didn't do any MP at the end, didn't want to push my luck, and was happy getting the MS' in.
2 mi @ HMP (8:17), 2 x 1 Mi @ TP (8:02/7:58)
Can't wait for week 7
4 PRs
http://www.strava.com/activities/227247047
Wasn't able to get my run in this morning and didn't feel very motivated later in the day to get it done. I tried to convince myself that I should do it anyways, but ultimately didn't do it. Feeling a little bummed now that I didn't go , especially since my running has been going well. In the past 3 weeks I ran 31 miles/ week, 33 and then this week 22. So it wouldve been another 30+ mile week if I had done the run today. Tomorrow starts another week.
15' WU
2mi Z3 @ 7:19/mi
1mi Z1 @ 8:08/mi
2x 1mi Z4 @ 7:08 & 7:09/mi
qs Z2 @ 7:33/mi
Total 10.75mi in 82'
http://www.strava.com/activities/227266088/overview
@Jan - hey, you are putting some mileage! Are you training for something in addition to the basic EN OS?
Did the run yesterday after the bike workout and slowly worked from Z1 to Z3 and although 60 was planned, my course was 5.25 mi and close enough.
Today, run was solid, but I faded towards the end and can tell the additional mileage from yesterday did have an effect:
2mi @ Z3: (target 8:00/mi) at 7:56/mi
1mi @ Z1
2 X 1mi @ Z4: (target 7:30/mi) at 7:38, 7:22
total with warm-up and cool-down = 9.1mi
weekly total was 26.15mi. Most running in a week than I have done in a very long time
@Doug I'm impressed, soccer games after this weekend of workouts. I ran on the treadmill and watched soccer!
Didn't feel like I could run this morning because of sore legs from yesterday. Decided to give it a go and see how I felt with the option to pull the plug. Surprisingly, after a very slow warm up, I managed to hit the zones.
20' WU
2 miles Z3 @ 7:41
1 mile Z1 @ 9:13
2X1 mile @ 7:13
20' Z2 @ 7:54
Glad tomorrow is a rest day!
1) 1.5 miles WU Z1.5 (8:00 min/mi)
2) 2 miles Z3 (new target is 6:59) ... did 7:03 and 6:59
3) 1 mile Z1
4) 2 x 1 mile Z4 (target is 6:51) with 4' rest ... did 6:44 and 6:40 overreaching a little bit although the 2nd one was painful!
5) Added 2 miles at almost Z2
Link---> http://connect.garmin.com/activity/647270091
Initially I thought is was some bike induced scapula tension that manifests itself as sinus pressure and headache - something I have had many times before. But it kept getting worse and I had zero energy. Now I'm thinking it is all due to fatigue. Been here before and want it to get better so will back off for a few days and get more sleep.
@Joe, just doing the OS intermediate plan. I've been doing the 5 prescribed runs per week.