47' tempo run this evening. Best SAT run I've had during this OS. 15' brisk w/u to the track; 2 miles at Z3 pace; back uphill home. 6.5 miles total; 7:20 average pace
Going to do the run later on today - but I'm hoping that I will have another strong run today after the successful Brick yesterday. I had a route planned and I executed well, though probably need to extend my run route to make it long enough... 9k/42:30ish and I was home... So the run was a bit short (but i was under some time constraints so that was OK).
@Judson - I usually run the whole run at basically Z3 (probably a bit slower when I start but it's definitely almost Z3),
@Judson, I definitely do a warm up of at least a mile. Typically don't do all the Z3 work prescribed but turn it into a progressive paced run with the last 10' or so at Z3.
Week 12 finished! Like Mark I did my run on the TM. I'm not doing a 10k or Half Mary at the end of the OS so I'm not really tapering and therefore extended the run a little further than what was prescribed. Ended up with 10 miles overall. 1 WU, 1 GRP, 2 HMP, 1 EZ, 6 X 400(400) @ Z5 (TOUGH), REM @ GRP. Legs up for the rest of the day recovering hard and watching some playoff football.
Sunday week 12 run done. Gradual increase of pace over first 20' then 6X400 on the treadmill at Z5. I could definitely feel the work from yesterday on those! Finished with about 3 miles Z2. Great work everyone.
@Jonathan - 55 degrees here, so I hear you about running outside.
I also thought I needed a little more volume, so after the 6x400 (very hilly), I did 5 x 1 mile (2') at Z2-3 pace based on HR (which ended up, with the hills, being a little slower than Z2). A shade under 10 miles total. Now for the begin of the "taper."
Ended the out season 2 weeks early to my race schedule and capped it all off with a 1/2 marathon this morning. After making the move from Philly to FL and then getting the flu in the middle of the OS I was unsure how the run would turn out. Ended up getting 5th in my age group and setting a PR. All the credit goes to the EN for having such awesome training plans and for everyone on the team's great mojo. Work truly works! Good luck with the last 2 weeks of the OS. See you all in swim camp
Got out and did a recovery run today, no 400s because my hamstring was still a little sore. 55 minute run on the trail in south Thurston county. A picture from our run today.
Icy conditions here in NJ today, so got on my new treadmill for the first time. The settings tools some getting used to, but ended up running ~7 miles in one hour, including 6x400 @ 6:07 pace. I set the incline to 2% to account for no wind resistance. Based on RPE vs my 400s run outside, it may be too much incline. HR was high relative to outside runs.
TM got a lot of use today, as my son was on it for 5 miles and my daughter walked for 30 minutes.
Posting a day late. I had a good run yesterday, I started OS really, really really slow and it has been fun to get a little bit less slow. Easy WU & then 6X400 @ 2:13, 2:16, 2:26, 2:19, 2:13 & 2:09.
I postponed yesterday's run until this morning due to the glorious weather we had here (sleet/ice/snow/rain/etc)! I decided to go with a progression run today since I knew the track would be icy for 400's and I had some time constraints to deal with. Progression went well, but the legs are starting to break down. The ITBS that I felt a few weeks ago is persisting and I'm having some pain towards the knee from it even hours after the run. On my other leg, I've been having some calf tightness which isn't nearly as bad, but it is there. I guess I have to stretch and roll overtime and hope it clears up. At this point, I am doubting that I will do a run test exiting the OS. On one hand, I do not want to aggravate the situation and on the other, I'm very doubtful that my VDOT has increased since my last test. I'll wait until things feel good before I push it.
Comments
@Judson - I usually run the whole run at basically Z3 (probably a bit slower when I start but it's definitely almost Z3),
Sunday run done on TM, cold and raining here.
EN Run WU, then 6X400 2@8:00 pace, 2@7:53 pace, 2@7:47 pace + Zn 2 work to make a 60' wko.
To mix things up decided to apply my 6x400m Z5's across 1.5mi of Strava segments.
Took all 4 CR's so I'd say the OutSeason is working!
Planning to ride/run today sometime around the freezing rain.
https://www.strava.com/activities/242343311
Sunday week 12 run done. Gradual increase of pace over first 20' then 6X400 on the treadmill at Z5. I could definitely feel the work from yesterday on those! Finished with about 3 miles Z2. Great work everyone.
I also thought I needed a little more volume, so after the 6x400 (very hilly), I did 5 x 1 mile (2') at Z2-3 pace based on HR (which ended up, with the hills, being a little slower than Z2). A shade under 10 miles total. Now for the begin of the "taper."
Got out and did a recovery run today, no 400s because my hamstring was still a little sore. 55 minute run on the trail in south Thurston county. A picture from our run today.
TM got a lot of use today, as my son was on it for 5 miles and my daughter walked for 30 minutes.
Here's todays run:
http://connect.garmin.com/activity/677658020
7.15miles / 54min / 7:39 pace
Hang in there Brad! Better safe than sorry!