@ Rachel -- run in the mud sounds fun -- winter is here!
I ran for an hour after the tough bike wko. First half was slow, but got the dog some more exercise. Dropped the dog off after 30' and sped up a bit. Overall, was Z1+ pacing.
Decided to get a treadmill. Wife is planning to do more walking/jogging this year, and now I can't use nasty weather as an excuse not to run. Once delivered, the pain cave will be complete!
Haven't hit the workouts too well this week, but no regrets as doing other cool stuff like a New Years Day hike and stuff. Today I went out and did 10 miles in sub-optimal conditions. It had snowed overnight, followed by rain, leaving a nice sludge with some icy spots. Ended up between Z1 and Z2 for 10.25 miles as the footing was too treacherous for anything faster. A treadmill would have been the smart idea, but looking ahead at the forecast it looks like I'll be limited in outdoor runs, so wanted to get it in while I could.
@Mike - waiting on our new treadmill, too (arriving next Wednesday), since it's now tourist season at the gym. Would have made today a little easier.
Forgot to fuel at all during the bike today, which made the run very tough. Also made my outdoor loop a little longer (and therefore colder) than I meant to, but it allowed me to get some extra Z1 time in (which was about all I had in me most of the run). Overall time ended up being right between Z1 and Z2.
I hopped on the TM a couple hours after my ride for a 5 mile run. 1st run since Tuesday. Knee is feeling mostly better. I opted for a pace half way between Z1 and Z2 since it was my first run in a few days. Definitely felt the bike ride in my legs but overall not a bad run.
Definitely a treadmill run as it the temp. hit -30 today. Really wanted to hit the paces and got all Z3 and Z2 paces in. I will see if tomorrow suffers because of today's quality - more treadmill since the big cold is finally here. Good luck to all tomorrow!
Judson are you kiddin' me .... MINUS 30!!! I think my eyeballs would just freeze as soon as I step out of the front door at that temperature
Here in Austria it was actually not as cold as the last days but still just around 32F and I must have missed that there was some light rain during the night so the roads were very slippery and icy - absolutely no WAY to do speed-work on that road today! Impromptu decided to go for a 21k at a typical "quality junk" pace somewhere between Z1 and Z2.
Made it though the run today - just above freezing. I slept in, which actually worked well because I missed the icy roads apparently! Tried to hit the zones in the plan, but it just didn't happen today, I suspect due to racing a 10k on Wednesday, and racing Cross Country yesterday. Mostly managed Z2 with some Z3 bumps every once and while. Time to put the legs up and maybe go catch a movie this afternoon.
Didn't get my Sun. run done today. Felt ill Thurs. thru Sat. So I did Sat. wko today with a 5 mi brick run. Plan to do Sun. run tomorrow to get back on track.
@ Mark, You may want to rethink doing the Sunday run tomorrow. I tried that last week because I didn't get in all my workouts the previous week due to Christmas and having my daughters at home. That put me working out 4 days in a row and it didn't work out well for me. Granted I had given blood the week before, but I also had been fighting with some crud and it didn't get any better by doing the extra workout. Ultimately, you know your body better than anyone else so you have to do what's right for you, but most times RnP say to forget about it and move on with the plan.
Good run today -- snow+rain mix yesterday, but the track was clear today. After 4x1 mi intervals last week, I went back to the protocol today and found it tougher with the 2 mi bit before the 2x1 mi. Last mile had to pick up the pace to hit my number. Tacked on 10' at the track and then the long uphill run home from the track. Just re-fueled with a big lunch, then going to my son's basketball game before this afternoons NFL playoff game -- GO LIONS!!
Run is done! Was going to do it outside but the weather threatened severe thunderstorms. Halfway through the run on the treadmill the sky opened up and the temps dropped! Felt proud of myself for making the right decision.
8 miles on the TM today. I didn't follow the prescribed workout. After my warmup I did 2 X 1 miles @ Z4. then ran the last 3 miles progressively faster to my current MP. This was my first run in 11 days with any intensity involved and I could tell my body just wasn't used to working that hard. As always, looking forward to tomorrow's rest day.
Felt totally fatigued going into today's run. Didn't even try to follow the plan. Instead did a 70' EP run. Even this was a struggle having to take some walking breaks. Maybe this is where some of the veterans had cautioned those new to the OS that things would start taking affect, and being careful not to over achieve in the early weeks. I was one of those that was over achieving on both bike and run sessions. Didn't really feel it at the time. Definitely feeling it now, body is beat up and feel like I'm going backwards in getting better. I know the work will eventually pay off so I need to stay patient and be smart the last 4 weeks. Much welcome rest day tomorrow!
Run done. And proud that I met my goal of doing the whole week. I did have to modify the last two runs and do them at a slower pace than rxd in order to get them done.
Finished the week strong. Treadmill run again and I still find the opening Z3 a rough start. Hit new speeds on the treadmill for the 2 x 1 mile Z4 and just hung on for the Z2 to finish. Pretty happy to complete the workouts with all the holiday distractions. Enjoy the rest day!
@ Reid -- it certainly sounds like you are showing signs of major fatigue. I would suggest hitting up Coach P in the micro threads to see what he recommends. Best to insert a rest day, or two, or three, than to run smack dab into a wall of burnout which could last much longer.
Got in the balance of my runs while in CA on this run-only week. 12 miler on Saturday was tough, but went as written for the Sunday run.
Today (Sunday) was my travel day. I got home mid afternoon and actually hopped on my bike thinking I would do an hour workout, than get back 100% on scheme for next week, but I pulled the plug about 5 minutes in. The quads just said it wasn't going to be a quality workout, and i decided it best to actually rest today.
My plan is to ease back into the normal schedule by switching Mon/Tues of next week and then being on. but if my legs are still trashed tomorrow, I'll take a second day of leg rest.
Comments
I ran for an hour after the tough bike wko. First half was slow, but got the dog some more exercise. Dropped the dog off after 30' and sped up a bit. Overall, was Z1+ pacing.
Decided to get a treadmill. Wife is planning to do more walking/jogging this year, and now I can't use nasty weather as an excuse not to run. Once delivered, the pain cave will be complete!
Forgot to fuel at all during the bike today, which made the run very tough. Also made my outdoor loop a little longer (and therefore colder) than I meant to, but it allowed me to get some extra Z1 time in (which was about all I had in me most of the run). Overall time ended up being right between Z1 and Z2.
Here in Austria it was actually not as cold as the last days but still just around 32F and I must have missed that there was some light rain during the night so the roads were very slippery and icy - absolutely no WAY to do speed-work on that road today!
Impromptu decided to go for a 21k at a typical "quality junk" pace somewhere between Z1 and Z2.
http://tpks.ws/soaQ
Week 10/14 DONE! Only 4 more to go
Tried to hit the zones in the plan, but it just didn't happen today, I suspect due to racing a 10k on Wednesday, and racing Cross Country yesterday. Mostly managed Z2 with some Z3 bumps every once and while.
Time to put the legs up and maybe go catch a movie this afternoon.
@ Mark, You may want to rethink doing the Sunday run tomorrow. I tried that last week because I didn't get in all my workouts the previous week due to Christmas and having my daughters at home. That put me working out 4 days in a row and it didn't work out well for me. Granted I had given blood the week before, but I also had been fighting with some crud and it didn't get any better by doing the extra workout. Ultimately, you know your body better than anyone else so you have to do what's right for you, but most times RnP say to forget about it and move on with the plan.
Here's to your health and good training.
Got my hill run in from PA Thursday before returning. 300ft of rolling hills through farm country.
http://www.strava.com/activities/235362239
Today, 7mi brick
HMP out @ 6:59 vs. target 7:06/mi
MP back @ 7:21 vs. target 7:24/mi
http://www.strava.com/activities/236787777
Skipping the long run again this week given could not fit it in with holiday travels. Looking forward to tackling it again in week 11. Bring it!
Time to refuel and get ready for football!
Go Cowboys!!
Felt totally fatigued going into today's run. Didn't even try to follow the plan. Instead did a 70' EP run. Even this was a struggle having to take some walking breaks. Maybe this is where some of the veterans had cautioned those new to the OS that things would start taking affect, and being careful not to over achieve in the early weeks. I was one of those that was over achieving on both bike and run sessions. Didn't really feel it at the time. Definitely feeling it now, body is beat up and feel like I'm going backwards in getting better. I know the work will eventually pay off so I need to stay patient and be smart the last 4 weeks. Much welcome rest day tomorrow!
12 miler on Saturday was tough, but went as written for the Sunday run.
Today (Sunday) was my travel day. I got home mid afternoon and actually hopped on my bike thinking I would do an hour workout, than get back 100% on scheme for next week, but I pulled the plug about 5 minutes in. The quads just said it wasn't going to be a quality workout, and i decided it best to actually rest today.
My plan is to ease back into the normal schedule by switching Mon/Tues of next week and then being on. but if my legs are still trashed tomorrow, I'll take a second day of leg rest.