No running for me, but got 2 laps on the 5K man made snow loop at my local nordic ski place. I showed up at ~5:30 a.m. with headlamp ready to roll only to find out that they turn on the lights at 5:00! Lucky me! This loop has 5 hills, 3 that are pretty substantial, so it's ~20:00/loop. Did a fair amount of double poling and hit the hills as hard as I could. Looking forward to a big ski weekend with friends up at our cabin. Will try to post some pics for all you poor folks like Roy trapped in the land without snow!
An unexpectedly epic run this evening. I try to put an easy day between quality sessions but the schedule didn't cooperate this week and I had to do consecutive days of hard workouts. I did a dinner with some of my clients at 6:45pm but ate light and only had one beer. After getting back to the hotel and clearing email I got dressed to run and went to the parking lot of the mall across the road which is where I'm doing my after-dark runs in this city. It was only ~26 hours after a hard 9-mile run with 5mi of LT/z4 intervals so I didn't know what to expect. I'm "training like a half marathoner" and using workouts from the Hanson half-marathon book which called for an 8-miler with 5mi at half-marathon pace targeting 6:20-6:25/mi.
Overall 8mi completed in 51:46, avg 6:28/mi. - Warmup 1.5mi @6:55 - HMP: 5.17mi @6:14 (took splits each lap of the parking lot (1.29mi) – 6:14, 6:16, 6:15, 6:12) - Cooldown: 1.34mi @6.51
So I totally nailed it which felt great. But I was really pushing hard and it was not at all easy. On the uphill parts of the second half of the HMP my HR was just as high as when running z4/LT intervals. Interestingly after the first lap of the parking lot I made a conscious effort to slow down for fear of blowing up but despite seeing 6:20 on my watch after the first quarter mile I next looked at the pace after about a mile and it was back locked-in at the mid-teens. For some reason when I run I get really locked into certain paces and it is hard to make small adjustments.
In any event it was an unexpectedly good run and now I have quite a few easy days until my long run on the weekend…now up to 16 miles…
Beautiful in seattle for tonight's run! Warm up - 5 min walk 1 mile @ lrp 2x1 - 9:24 / 9:14 - little to quick on the second one 2.5 miles @ mp supposed to be 10-was 9:50.
Was too tired last night for the run....took a huge nap after work instead! So, did the wed mile repeat run tonight, before the bike. Actually 'over-ran" both Z4 intervals. Just felt easier than usual.
Was too tired last night for the run....took a huge nap after work instead! So, did the wed mile repeat run tonight, before the bike. Actually 'over-ran" both Z4 intervals. Just felt easier than usual.
I haven't been as compulsive about following the run workouts as I have on the Bike. With the new Bike training stress, I have stuck to two short 30-40 min runs at high Zn3 - low Zn4, one or two short aerobic runs for frequency, and the longer Sunday run at Zn2-Zn3. This morning, I neg split 4 mi,building to Zn 4 the last mile. I was glad to get outside on soft surface, and I admit that I might have been better off stopping after 3 miles. While it felt good to press the pace to the finish, I did feel like I was struggling, and honestly, I need to remember that I told everyone that medium hard running is what will crash me into a wall in a few more weeks. Just gettin' that out there!
6-10 30" strides @ the end of each run is a great way to expose yourself to speed without a big risk of injury or fatigue. It really helps to train the neuromuscular firing one gets from working hard, without working the muscles or joints themselves to excess.
in addition, I find that it really loosens me up. I may be tight from the days leading up to it. Legs are resisting at the start of the run. By the end of the run, legs are feeling a bit back to normal, then throw those strides in and, wow, legs feel better/recharged.
did my 30' z2 with 10' hill repeats on the treadmill yesterday at about 5pm after work. 3x 20" accels/strides at the end.
I got in another 25' walk/run yesterday but did not get it posted. Earned some SAU's cleaning up and getting the hot tub ready for a dip.
First OS with a hot tub I will have to evaluate this experiment especially as we get deeper in the OS with more stiffness and fatigue. Hopefully the positives outweigh the hydration loss and possible rubber legs, although I don't intend to sit in the tub for more than 10-20 minutes. I intend to go in with a water bottle beside me but forgot it last night.
@Bill - It's getting pretty warm up here hopefully they can keep the man mad snow track open. Even better if you get a good dump of snow.
got my thursday brick run done yesterday after hitting the bike in the morning. Does anyone else feel better running after a bike session? I really do. My achillies and the rest of the machine just seem to get warm and stay warm after an interval bike. It was hard to keep the lid on the pace. But just wait. It will get harder...
Friday GF run was 45' @ EZ, followed by 8 x 20" strides. I managed 50' @ EZ, but only hit 2 strides to finish. My knee is still feeling squirrelly so I decided to soft pedal it. 6 miles/52', Avg HR 122
Decent runs so far this week. Tuesday easy 6.5 miles, I typically just have a course I can do from work that I run at lunch time that is pretty hilly that I toss in the strides or hill work in so I just target about 45 mins on the easy days. Wed, mile repeats went well 6:00, 5:46 and then 6:50 for the MP work. Thursday the legs were feeling it a little bit and it was my first run in my Hokas, but still managed the typical 6.5 in 48. Right now the runs have been in before the bikes this week, hoping to swap it starting next week and have the bikes workouts in the morning and the runs in the afternoon.
As far as warm-ups go, I agree with Al on it depends on age, etc. on how much of a warm-up you need. Used to get away with 10 minutes or so. Anymore I don't really feel fully warmed up until I have done about 15 minutes or warm-ups. My typical routine is 1 mile easy, then the next mile I toss in about 3-4 thirty second pickups where I build up to about the pace I will be doing in the intervals, making sure I leave a few minutes before I begin the actual intervals. Legs normally are pretty loosened up then.
Made it outside for the first time in a LONG time! Ran 30' at GRP with 3 strides at the end. First mile into the wind was "refreshing" and hard! Enjoyed the rest of the run very much after turning out the the direct wind!
not many calories in the tank to start all of this so I wasn't surprised that my legs were a bit shaky on the treadmill.
erred on the side of safety, and to prioritize Sunday's run focus over this lo priority brick
This is one of the ways long term fatigue in the OS starts. Half a bottle of sports drink or a gel between high intensity bike and run would go a long way towards preventing future problems by helping to keep daily glycogen replacement on going.
did sunday today so that I can do my longer ride tomorrow on the trainer while football is on. Given that I have noticed that I feel better on the run after a bike, I opted for a 30min bike session before my run. Nothing fancy just the warmup that I would normally do and a little Z3 time. 30 min total. Then did the 75min 2mi z3 1mi z1 2x1mi z4(4). I ended up overreaching a bit. I can't make a habit of this but it did feel good today. Here are the TP links to the ride: http://tpks.ws/9bxH and the run: http://tpks.ws/0f1r
point taken. My motive was not to short myself. It just happened.
You know the drill....start my weekend call at 8 so I knocked my bike session out before, on an espresso and slice of toast with almond butter and agave nectar.
cleaned up and headed to work. Planned on doing the run later today. As I got closer to work, I was notified that I didn't have anything going on so I downed a gel + water, detoured to the nearby gym/treadmill, and seized the opportunity to make sure I got 'a' run in before work got busy (OR/add ons). I knew it wasn't ideal. But, I was willing to pull the plug quickly if needed to, whether due to fatigue or responsibilities.
I 100% agree that habits and tendencies show effects later. We can usually get away with anything in the 'sooner'. It's later that we realize we are in a deep hole and we're trying to figure out how we got there.
I really appreciate you holding me, and everyone else, accountable. I'll stay on top of it.
Brick run done. Had to slow it down the last 10 minutes as my achilles started to feel right so the z2 was done but the z3 was not completed. Better safe than sorry.
@Chris - Glad to help! My legs are feeling great this morning after the first half of my bike wko (I'll do the rest when we get back from visiting our kids in Seattle today). The issue was not soreness, but pain like the start of a cramp, along with pain just to the R of my L patella, which persisted thru the whole hour long run yesterday. More heat, an easy weight room session, sleep,, stretching, and a relatively easy bike seem to have improved things. Something always starts to feel this way during the first few months when I ramp back up every year, even though I only take 1-2 weeks off. Sometimes an elbow, sometimes a shoulder, sometimes an ankle, or my back, etc. I've learned its just a sign to keep myself under control, and take a long view.
warm up mile good. 2 miles @ hmp was a bit hard - prob cause I overachieved a bit. should have been 940 did 930 recovery 2 x 1 was good ran slight uphill on the first one..so the second interval was faster as it wasn't up hill
Yesterday (Friday) did 6 mi easy on the treadmill at lunchtime. I was planning to do my Saturday FTP ride later that afternoon so I made sure to keep the effort in-check. Overall 6.0 miles in 43:36, avg 7:16/mi. Did the first 5 mins as warmup and the whole rest of the run at a constant pace 7:11/mi. http://connect.garmin.com/activity/669036687
This morning did my long run ~16 hours after finishing the 80' FTP bike ride. Was planning a 16 miler and didn't want to do it alone so made plans to meet up with a buddy of mine who I used to run with a bunch in 2013 when I was marathon training. He is building back up after an injury that derailed him in 2014 and I knew he would make the run a lot slower but I was totally fine with that. I ran a little over five and a half miles before meeting him then we ran together for a long while then I ran home by myself for the last 1.25 miles. Overall it was 16.0 miles in 1:53:35, avg. 7:06/mi. Elapsed time was 2:00:55 with most of the difference being me waiting for him since he was late for the meet-up. http://connect.garmin.com/activity/675955626
Did 25' Friday for today walk run. My heel is starting to feel better. Still not plans for speed work on the table until week 8 but I'm icing, stretching and working to improve the situation as fast as I can.
Sunday morning run done and dusted. It was a tough one for me. 10 miles in 90 minutes, 1.5 at Z3 and 2x1 mile at Z4. Caught a break and a tail wind for the last interval so that helped a bit. This run proved the value of an out and back course (instead of multiple loops) because I still had 2+ miles to run back to my car after I finished the 2nd interval. Given the option, I might have cheesed out and stopped early. Luckily, I did not have that option.
Sunday run in the books. I thought I was going to catch a break and miss the rain....alas. Such was not the case
As I am still easing back into my running, I elected to walk almost the entire 2min between Z4 intervals. My ankle and heel are feeling good and I am working on keeping them that way.
Ugh. Got the run done but it was hard. Too icy outside for me so it was on the mill.
2 x 1 mi @ Z4 1 mile @ Z3 1 mi Z1-2
So I couldn't get the 2nd Z3 mile. I actually walked for a bit after the first one to see if I could get it together enough for the 2nd but best I could do was between Z1-2.
Question- In the above situation, what's the best way to hack to get something done? Increase rest? Slow down? Break up the interval? Lower incline? (I only use .5% so that wouldn't prob have helped much anyway). Any of the above? I did the best I could to get something done.
Long run felt goooood today...I think it has everything to do with switching to a 30 minute warm-up. I actually felt best at the end of my run...never in my life would I have thought I would be fastest after 90 minutes of running.
Total Time on Treadmill: 100 min; 8.7 miles
WU: 25' at Z1, then 4 x 30" strides
MS: 2 miles at Z3, then 1 mile at Z2...no rest, then 4 x 1/2 miles at Z4 with 2' rest (walking) in between
Finished with 6 x 30" strides to increase speed as prescribed by Coach P.
Brick run after a very tough 75' FTP bike ride. Despite yesterday's long run the brick ended up feeling pretty good (although I kept the pace very easy and did it on the treadmill with 1.5% incline). Started with 5' at a very easy jog then settled into a 6:57/mi pace for another 30'. Overall it was 5 miles @ 7:02/mi. http://connect.garmin.com/activity/676849301
Comments
Overall 8mi completed in 51:46, avg 6:28/mi.
- Warmup 1.5mi @6:55
- HMP: 5.17mi @6:14 (took splits each lap of the parking lot (1.29mi) – 6:14, 6:16, 6:15, 6:12)
- Cooldown: 1.34mi @6.51
So I totally nailed it which felt great. But I was really pushing hard and it was not at all easy. On the uphill parts of the second half of the HMP my HR was just as high as when running z4/LT intervals. Interestingly after the first lap of the parking lot I made a conscious effort to slow down for fear of blowing up but despite seeing 6:20 on my watch after the first quarter mile I next looked at the pace after about a mile and it was back locked-in at the mid-teens. For some reason when I run I get really locked into certain paces and it is hard to make small adjustments.
In any event it was an unexpectedly good run and now I have quite a few easy days until my long run on the weekend…now up to 16 miles…
http://connect.garmin.com/activity/673873635
Warm up - 5 min walk
1 mile @ lrp
2x1 - 9:24 / 9:14 - little to quick on the second one
2.5 miles @ mp supposed to be 10-was 9:50.
Felt pretty good
Was too tired last night for the run....took a huge nap after work instead! So, did the wed mile repeat run tonight, before the bike. Actually 'over-ran" both Z4 intervals. Just felt easier than usual.
http://home.trainingpeaks.com/athlete/workout/AGNUJSRPO6UUENV2V4OCNBNRBE
Was too tired last night for the run....took a huge nap after work instead! So, did the wed mile repeat run tonight, before the bike. Actually 'over-ran" both Z4 intervals. Just felt easier than usual.
http://home.trainingpeaks.com/athlete/workout/AGNUJSRPO6UUENV2V4OCNBNRBE
6-10 30" strides @ the end of each run is a great way to expose yourself to speed without a big risk of injury or fatigue. It really helps to train the neuromuscular firing one gets from working hard, without working the muscles or joints themselves to excess.
did my 30' z2 with 10' hill repeats on the treadmill yesterday at about 5pm after work. 3x 20" accels/strides at the end.
was nice to sleep in and leave the bag at home.
Happy Friday
I got in another 25' walk/run yesterday but did not get it posted. Earned some SAU's cleaning up and getting the hot tub ready for a dip.
First OS with a hot tub I will have to evaluate this experiment especially as we get deeper in the OS with more stiffness and fatigue. Hopefully the positives outweigh the hydration loss and possible rubber legs, although I don't intend to sit in the tub for more than 10-20 minutes. I intend to go in with a water bottle beside me but forgot it last night.
@Bill - It's getting pretty warm up here hopefully they can keep the man mad snow track open. Even better if you get a good dump of snow.
It was hard to keep the lid on the pace. But just wait. It will get harder...
Friday GF run was 45' @ EZ, followed by 8 x 20" strides. I managed 50' @ EZ, but only hit 2 strides to finish. My knee is still feeling squirrelly so I decided to soft pedal it. 6 miles/52', Avg HR 122
As far as warm-ups go, I agree with Al on it depends on age, etc. on how much of a warm-up you need. Used to get away with 10 minutes or so. Anymore I don't really feel fully warmed up until I have done about 15 minutes or warm-ups. My typical routine is 1 mile easy, then the next mile I toss in about 3-4 thirty second pickups where I build up to about the pace I will be doing in the intervals, making sure I leave a few minutes before I begin the actual intervals. Legs normally are pretty loosened up then.
not many calories in the tank to start all of this so I wasn't surprised that my legs were a bit shaky on the treadmill.
erred on the side of safety, and to prioritize Sunday's run focus over this lo priority brick run
treadmill, 1.5%
20' of 4:1 zn2:LRP
20' of 4:1 zn3:LRP
zn3 actually felt better than zn2.
recovered well after.
good luck, peeps!
Given that I have noticed that I feel better on the run after a bike, I opted for a 30min bike session before my run. Nothing fancy just the warmup that I would normally do and a little Z3 time. 30 min total.
Then did the 75min 2mi z3 1mi z1 2x1mi z4(4). I ended up overreaching a bit. I can't make a habit of this but it did feel good today.
Here are the TP links to the ride: http://tpks.ws/9bxH
and the run: http://tpks.ws/0f1r
point taken. My motive was not to short myself. It just happened.
You know the drill....start my weekend call at 8 so I knocked my bike session out before, on an espresso and slice of toast with almond butter and agave nectar.
cleaned up and headed to work. Planned on doing the run later today. As I got closer to work, I was notified that I didn't have anything going on so I downed a gel + water, detoured to the nearby gym/treadmill, and seized the opportunity to make sure I got 'a' run in before work got busy (OR/add ons). I knew it wasn't ideal. But, I was willing to pull the plug quickly if needed to, whether due to fatigue or responsibilities.
I 100% agree that habits and tendencies show effects later. We can usually get away with anything in the 'sooner'. It's later that we realize we are in a deep hole and we're trying to figure out how we got there.
I really appreciate you holding me, and everyone else, accountable. I'll stay on top of it.
How's the leg today?
@Chris - Glad to help! My legs are feeling great this morning after the first half of my bike wko (I'll do the rest when we get back from visiting our kids in Seattle today). The issue was not soreness, but pain like the start of a cramp, along with pain just to the R of my L patella, which persisted thru the whole hour long run yesterday. More heat, an easy weight room session, sleep,, stretching, and a relatively easy bike seem to have improved things. Something always starts to feel this way during the first few months when I ramp back up every year, even though I only take 1-2 weeks off. Sometimes an elbow, sometimes a shoulder, sometimes an ankle, or my back, etc. I've learned its just a sign to keep myself under control, and take a long view.
Long view....built one day at a time, one decision at a time.
warm up mile good.
2 miles @ hmp was a bit hard - prob cause I overachieved a bit. should have been 940 did 930
recovery
2 x 1 was good ran slight uphill on the first one..so the second interval was faster as it wasn't up hill
Yesterday (Friday) did 6 mi easy on the treadmill at lunchtime. I was planning to do my Saturday FTP ride later that afternoon so I made sure to keep the effort in-check. Overall 6.0 miles in 43:36, avg 7:16/mi. Did the first 5 mins as warmup and the whole rest of the run at a constant pace 7:11/mi. http://connect.garmin.com/activity/669036687
This morning did my long run ~16 hours after finishing the 80' FTP bike ride. Was planning a 16 miler and didn't want to do it alone so made plans to meet up with a buddy of mine who I used to run with a bunch in 2013 when I was marathon training. He is building back up after an injury that derailed him in 2014 and I knew he would make the run a lot slower but I was totally fine with that. I ran a little over five and a half miles before meeting him then we ran together for a long while then I ran home by myself for the last 1.25 miles. Overall it was 16.0 miles in 1:53:35, avg. 7:06/mi. Elapsed time was 2:00:55 with most of the difference being me waiting for him since he was late for the meet-up. http://connect.garmin.com/activity/675955626
Good luck everyone.
Brick run accomplished after the 75min bike on the trainer. A little harder than expected at first, but went fine once I warmed up.
http://home.trainingpeaks.com/athlete/workout/KPSTEL2AXKMMXTXBR5VROFQ45Q
Sunday run in the books. I thought I was going to catch a break and miss the rain....alas. Such was not the case
As I am still easing back into my running, I elected to walk almost the entire 2min between Z4 intervals. My ankle and heel are feeling good and I am working on keeping them that way.
1.5%
2mi @ zn3 7:47
1mi @ LRP 9:30
2x 1mi (3') @ zn4 7:20s
4mi @ zn2 8:00
9+ in about 76'.
then legs up in the air for 10' in the sauna.
y'all have a great run and catch up on some rest tomorrow.
2 x 1 mi @ Z4
1 mile @ Z3
1 mi Z1-2
So I couldn't get the 2nd Z3 mile. I actually walked for a bit after the first one to see if I could get it together enough for the 2nd but best I could do was between Z1-2.
Question- In the above situation, what's the best way to hack to get something done? Increase rest? Slow down? Break up the interval? Lower incline? (I only use .5% so that wouldn't prob have helped much anyway). Any of the above? I did the best I could to get something done.
Long run felt goooood today...I think it has everything to do with switching to a 30 minute warm-up. I actually felt best at the end of my run...never in my life would I have thought I would be fastest after 90 minutes of running.
Total Time on Treadmill: 100 min; 8.7 miles
WU: 25' at Z1, then 4 x 30" strides
MS: 2 miles at Z3, then 1 mile at Z2...no rest, then 4 x 1/2 miles at Z4 with 2' rest (walking) in between
Finished with 6 x 30" strides to increase speed as prescribed by Coach P.