Checking in here on the run posts. My runs are generally nothing special. I am in a 28 day run cycle and every run is pretty much the same pace. I do vary a little to give me something to think about. However, I do not get any of the really hard work you are experiencing in the OS. Today was a little different story. After the very difficult bike interval work yesterday, I was anticipating a struggle for my run. Today is day 19 for me and I wanted to get at least six mile in. It is a sunny day here, but it snowed several inches earlier this morning and the wind is blowing the normal 20 mph. So, I chose to run on the TM. I was surprised how good my legs felt as I got ready. I did my warm-up and started the first GRP mile. It felt very easy. This feeling lasted throughout the entire run and I progressed the pace each mile.
Having a rough week work-wise, and not getting workouts in as much as I'd like. Weather has me indoors as well. I did an easy 40 min the other day, 20 on the indoor track (1/10th of a mile) before I got sick of running in circles and switched to the treadmill. Today at lunch I did the 400s on the treadmill and felt great. Maybe some skipped workouts was what I needed to refresh. I also slept in a bit today to get a solid 8 hrs after a week of 5-6 hrs of sleep. Can't underestimate that sleep!
Did the 30' brick today (or as "brick" as I could get having to drive to go run...). All Z3 is definitely harder than the Z2-Z3 recently, especially with my right calf cramping intermittently during the run. Finished up 30' though, with about 3 minutes of walking mixed in. Probably a little harder today since I did Thursday's bike last night as well. Time to quickly recover for tomorrow's long run.
Finished the brick with about 15 min of Z3 and then took my kids to their cross country ski practice and having nothing better to do, put in an hour of skate skiing. Now feeling totally trashed, I am in the process of setting a long date with my couch for later tonight.
Bricked the run. First time in several months, that my achilles haven't bothered me. I even did some hill sprints to test the waters. Good as gold! Hard day but lots of fun. Ran to the YMCA, where my daughter and husband were, for a run by kiss and hug. That was fun.
Didn't run as far as I planned. Had to get daughter to tennis lessons. HAve a great time tomorrow!
Did saturday's workout today and abandoned the run after 25 annoyingly terrible minutes. Run was flat, couldn't get it going.
Cross country went really well on Saturday though - managed to run I think my best race to date. really muddy course, and saw a girl almost bail in to the canal on a sharp turn. glad that wasn't me!
Think that was the best sunday run I've had during this whole OS!! Conditions today were perfect with about +3°C and no wind! I did just an 8k out and back on my default-course along the river which is as flat as it can get around here Despite the training plan I did a 3x2k @ TP with 1k easy to recover and then finished up at best possible effort (NOT looking at my watch at all!!)
Finally got a workout in after 3 days on the couch with the crud. Decided to just start out and do a real slow warm-up and hopefully get a long z1 run in. Actually worked in 2 miles at z2 and then 1/2 mile at z4. I was feeling like I was loosing all my fitness that I had built up in the OS so it felt good to be off the couch.
Went outside for the Sunday run. It is a pretty seasonal day here with the temps in the mid 20 degrees Fahrenheit. The wind was light and not a big factor at all. My run goal today was steady @ GRP and make it feel easy. It did. It was a great way to end the week's scheduled workouts.
I've been doing my Sunday runs on the treadmill with 2% incline. The first 4 miles were easy, but accumalating time to 75min was tough. I focused in and told myself I needed to get this done to be better later.
Between getting very close to 13.1mi 2 weeks ago in my long run, feeling pretty good on the 2x 20's yesterday, and a reprieve in the sub-freezing temperatures here in NJ (it's a balmy 32F!), decided to go for the half marathon today.
WU ~15' w/ 4x 30" at 5km pace 2mi @ HMP 6:59/mi 1mi @ EP 8:08/mi 1mi @ TP 6:54/mi (4' rec) Then held the final 6.5 miles steady between 7:05-7:10/mi
7 miles, 1hr 18min of running. Not really structured, but I pushed on a couple of uphill segments and down the long descent. I have been experiencing some pain under both knee caps when I stop running on occasion and that happened at the top of the climb today. Not sure what is causing that. I don't notice it while running at all. It is a sharp pain, right below the bottom of my knee cap. It never came back at the end of the run, so it is weird.
Another treadmill run today and capped it at the prescribed 70 min. I went a bit extra yesterday and the legs took a bit to respond today, but I still hit my targets and even pushed the 2 x 1 mile pace a bit. Happy to take tomorrow off with just swimming and core.....!!!
followed the prescribed workout today and got in 11 miles on the TM. I added on a little extra time because I didn't extend a couple of the sunday long runs. Felt good today and hit all my targets.
Didn't beat the rain this morning, so back to the TM. Did 90' total according to the plan, with 2.5 miles Z2 to finish. Overall felt pretty good. Only missed WKO this week was Thursday hills.
I was away from home on Saturday and swapped my run/bike around and did the long run on Saturday. Upside was a very scenic run with snowy mountain views - downside was the 10F temps with nasty wind chill plus the hills! I think this was my coldest run ever. Since I knew I'd be unable to upload my Garmin afterwards to Strava, I brought along my IPhone and figured I run Strava during the run to record the workout. I found out after I was done that IPhone didn't like the temps either and shut down after 3 miles :0
Anyway, run went fairly well. I had to spread out some of the intervals to deal with the hills and run some by HR, but got them done and felt fairly spent by the finish.
Last week I shut down the workouts for 3 days and Friday I began to get back into it. I did an easy 5.25 mile run with some strides. The run felt good and it gave me a little bit of hope for the rest of the NOS.
On Saturday I did the run first because my wife is now in JOS and her bike was on the trainer so she did her bike workout early. The run went well and I did 2+ miles at Z3 after a short warmup. The good thing was I wasn't coughing up a lung either during or after the run.
The bike, well, I'll talk about that in the other forum but it didn't go as planned.
On Sunday I woke up and my legs were a bit heavy so I did a long warmup before starting the Z3 portion. I hit that really well and my pace was right on the money. However, a good part of it was on a slight up hill so the NGP was actually at Z4. I shortened the recovery interval a little since I stopped during it so that I and my dog could have drink. I started the Z4 interval and hit the pace, but, you guessed it, I was on a slight downhill and so my NGP was a little under Z4. I finished the run with 17 minutes at Z2.
So, I realized that my running sessions are going well and the bike sessions not so much. I always do my run sessions outside so I'm beginning to wonder if the heat in the pain cave is part of the problem. Tomorrow I plan to open the window more and put a window fan in to pump cold air into the room. We'll see how that goes.
Managed to get in a good run on Sunday. All went pretty much to plan. Weather here has been just awful so it was another indoor run, but it went well. Feeling good about that.
Comments
@Stefan, @ Doug,
Thanks for the replies, that’s what I thought.
I now see how combination of units brought down a Mars Lander
Checking in here on the run posts. My runs are generally nothing special. I am in a 28 day run cycle and every run is pretty much the same pace. I do vary a little to give me something to think about. However, I do not get any of the really hard work you are experiencing in the OS. Today was a little different story. After the very difficult bike interval work yesterday, I was anticipating a struggle for my run. Today is day 19 for me and I wanted to get at least six mile in. It is a sunny day here, but it snowed several inches earlier this morning and the wind is blowing the normal 20 mph. So, I chose to run on the TM. I was surprised how good my legs felt as I got ready. I did my warm-up and started the first GRP mile. It felt very easy. This feeling lasted throughout the entire run and I progressed the pace each mile.
http://connect.garmin.com/modern/activity/669448360
Bricked the run. First time in several months, that my achilles haven't bothered me. I even did some hill sprints to test the waters. Good as gold! Hard day but lots of fun. Ran to the YMCA, where my daughter and husband were, for a run by kiss and hug. That was fun.
Didn't run as far as I planned. Had to get daughter to tennis lessons. HAve a great time tomorrow!
Did saturday's workout today and abandoned the run after 25 annoyingly terrible minutes. Run was flat, couldn't get it going.
Cross country went really well on Saturday though - managed to run I think my best race to date. really muddy course, and saw a girl almost bail in to the canal on a sharp turn. glad that wasn't me!
Conditions today were perfect with about +3°C and no wind! I did just an 8k out and back on my default-course along the river which is as flat as it can get around here
Despite the training plan I did a 3x2k @ TP with 1k easy to recover and then finished up at best possible effort (NOT looking at my watch at all!!)
https://www.strava.com/activities/239568233
Sunday run done, plus some Zn 2 for 8.1 mi. total. It was 12 deg.(F), wasn't as bad as I thought it would be.
EN Run WU + 2 mi. Zn 2 @ 9:09 pace, 1 mi. rec. + 2 mi. Zn 4 @ 8:29, 8:27 + Zn 2 work.
Went outside for the Sunday run. It is a pretty seasonal day here with the temps in the mid 20 degrees Fahrenheit. The wind was light and not a big factor at all. My run goal today was steady @ GRP and make it feel easy. It did. It was a great way to end the week's scheduled workouts.
http://connect.garmin.com/modern/activity/671336800Getting used to the format, but today the last 1 mile interval was tough! Had to step it up in the last lap to hit my time.
25' w/u
2 miles at ~6:36 / mile
1 mile EZ
2x1 mile at 6:31 / mile pace
25' at Z1+ to home
Now to refuel while watching the NFL playoffs!
Go Cowboys!!
WU ~15' w/ 4x 30" at 5km pace
2mi @ HMP 6:59/mi
1mi @ EP 8:08/mi
1mi @ TP 6:54/mi (4' rec)
Then held the final 6.5 miles steady between 7:05-7:10/mi
PR by over 20'! I have not run that far since IMWI in 2011.
Seriously ... #workworks.
https://www.strava.com/activities/239866952
Now legs up till Tuesday!
@David - that is really great running. 20 minute PR, seriously?
I got in a fun trail run today - https://www.strava.com/activities/239861167
7 miles, 1hr 18min of running. Not really structured, but I pushed on a couple of uphill segments and down the long descent. I have been experiencing some pain under both knee caps when I stop running on occasion and that happened at the top of the climb today. Not sure what is causing that. I don't notice it while running at all. It is a sharp pain, right below the bottom of my knee cap. It never came back at the end of the run, so it is weird.
Anyway, run went fairly well. I had to spread out some of the intervals to deal with the hills and run some by HR, but got them done and felt fairly spent by the finish.
http://connect.garmin.com/activity/670993709
10 Miles / 1Hr17min
Last week I shut down the workouts for 3 days and Friday I began to get back into it. I did an easy 5.25 mile run with some strides. The run felt good and it gave me a little bit of hope for the rest of the NOS.
On Saturday I did the run first because my wife is now in JOS and her bike was on the trainer so she did her bike workout early. The run went well and I did 2+ miles at Z3 after a short warmup. The good thing was I wasn't coughing up a lung either during or after the run.
The bike, well, I'll talk about that in the other forum but it didn't go as planned.
On Sunday I woke up and my legs were a bit heavy so I did a long warmup before starting the Z3 portion. I hit that really well and my pace was right on the money. However, a good part of it was on a slight up hill so the NGP was actually at Z4. I shortened the recovery interval a little since I stopped during it so that I and my dog could have drink. I started the Z4 interval and hit the pace, but, you guessed it, I was on a slight downhill and so my NGP was a little under Z4. I finished the run with 17 minutes at Z2.
So, I realized that my running sessions are going well and the bike sessions not so much. I always do my run sessions outside so I'm beginning to wonder if the heat in the pain cave is part of the problem. Tomorrow I plan to open the window more and put a window fan in to pump cold air into the room. We'll see how that goes.