Loving Wed run - been lucky with weather the last 4 weeks. changed it up and did warm up 1.5 miles easy, .5 mile @ tempo, then my 3x1 miles - was under on all of them! then did 2.3 miles @ hmp. feeling good.
As for my difficult runs-just getting the BRICs in. I usually do tues-thurs spin before work. Previous JOS I just ignored the BRICs. Now I'm trying to do them, usually after work. I actually like the BRICs right after an hour spin-legs warmed up. Wish I could say the same after an IM spin.
Tues night did bric after work-first 10 Min of WU were painful and whole run was z1 but did get the strides in.
I had a death in family and had to make a 24h trip to KC for funeral today. So switched wed run to Thursday and did it this am on treadmill at 24 h fit. I hate treadmills but it was nice to take pace out of the equation and focus on form. Also, listened to my daughters hip hop/pop playlist (never do headphones outside), had fun on my last .5 z2 raising my arms in the air to Tao Cruz 'dynamite' 3 x 1 mi: z4, z4(-5s), z4(-5s) Incline: 1,1.5,2 .5mi@z2 Did thurs spin wed am and never got to the bric. Stuck at work later than planned Wednesday night so barely made it home to pack and get to airport for 8pm flight (got to gate with 10' to spare)
Happiness is going to your local big box sports store in Japan and seeing all of the models (including the obscure lighter than air racing flats) of your favorite shoe (Mizuno - Japanese brand) on display. Sadness is the look of amazement you get when you as a 6'3 western diet eating American tell the helper what size shoe you need. Ended up having to size down a smidgen, but based on test walk/run in the store, it'll work out just fine. Also, apparently folks here don't buy shoes two pairs at a time. Guess no one at my store has Coach Patrick telling them to run all the time.
Since I'm traveling this weekend, I ran for an hour after riding Saturday's ride. It was snowing pretty good for the whole run, and I ran my usual 3 miles into the wind (and very wet snow!) then back. Since this was my "brick" for Thursday and Saturday combined, I just ran by rpe. Basically I'm slow out into wind, and much better home. I really enjoyed this run in the snow. It was so pretty out! Plus, I knew warm running was only a day away! Looking forward to my long run this Superbowl Sunday with an old friend in St. Pete!
I am also hoping to get some swimming in and I'll do some core work. Thought I'd be able to squeeze in some core this am (ha! no way!) so when my hubby is at the bar and not noticing, (this trip is all about his family and SAU's ) I'll try and sneak it in.
Steady treadmill run at Z1 so as not to irritate the hamstring. No problems. Swim after which was a change of pace. Going for run durability this OS rather than increased speed. After this hamstring strain pain in the a$$ I get that "Run Durability is Golden"
4 and some change in just over 30 minutes. Pace felt great and the new shoes are the bomb-diggity. I must promise myself not to go so long before swapping them out again.
Now to stretch, roll, dinner, and get my mind right for tomorrow's long run. Good luck everyone!
Got my long run in today. 2hrs 13 mi 2mi z3 2x1z4 then put together and other 2.5 of z2. Got rained on too... See my 162.2 rTSS run workout. I did 13.0 mi in 2:00:19. http://tpks.ws/IrDA
did the zn2/zn3 run this afternoon, after a few hours from the FTP bike session.
not alot of time so I just did a 4mi run, with one pace threatening hill on the way out and on the way back.
Hit the goals spot on, despite the hill. That translates to a higher RPE to earn the goal pace. This was number hunting and, in hindsight, I should be more disciplined and allow hilly segments to do what they may to the pace. I need to remember that the first priority on any run is to get back to the house healthy and able to hit the next workout.
Don't get me wrong. I didn't re-injure. My legs feel good, ready for tomorrow. Just reminding myself to chase race PR's, not my Strava or GarminConnect ego.
Unbelievably great Sunday run. My pace, RPE, and HR during my warm up were really good so I decided not to mess with intervals. I just let the legs run free and go with the terrain, the wind, and the sound track. 11 miles in 1:26. Post run look at the splits showed 3 miles at Z3 or below and two others within 10 seconds of it. Happy with the week and with this run in particular.
I slept til about 8:30, which isn't a good idea, cuz the dogs get bored and need to go out so I came downstairs to a little corner of the rug "nibbled" and a tinkle on the rug. *sigh* But, I had a great run AGAIN, so all is well with the world...
So I varied the order a little vs. last week, but still got in the Z4 first, then the Z2, then Z1.5ish. So I no longer think "I can never hit Z2/3 after my Z4 intervals" and I didn't even have to trick myself into hitting Z2 by starting off slower like last week. However, I still rest a little in between the Z2 intervals, but less than betw. the Z4. Now that my run confidence is building, I'll try to eliminate that.
2 x Z4- CHECK 2 x Z2- CHECK 1 x Z1.5- CHECK Faster than last week- CHECK
I did the January swim challenge today, followed by aqua running....I must have looked pretty ridiculous but it is a great resistance work-out. then some time on the elliptical followed by my PT exercises for my hamstring and then a few laps on the track - no pain today. I might be ready for Coach P's new transition back to run plan.
I worked really late, bed after 1am but slept in until 10-a full 8 hours. Luckily this is time of year in the valley that late am runs are perfect-60s and sunny. WU-3 mi: z1,2@z2 2mi @z3 (-10") 1@ z1 2x1mi@z4(4'recov)@ z4(-10") 1 mi x 1mi @z2 9 miles/90 min
Happy SuperBowl day to all-after 3 days of clouds and rain on the Waste Management Phoenix open, today is going to be gorgeous for the final round and Super Bowl! Personally, I'm more excited for Katy Perry's halftime show. I don't get it, but I traveled home thurs evening sitting next to a young professional/patriots fan who was expecting(and perfectly willing) to pay $8,000 to get in
@Betsy - FWIW, that same individual would probably laugh if you told him/her how much you paid for your bicycle ("its only a bicycle, are you kidding me?! What do you mean it doesn't come with pedals?") or paid to race a large triathlon. Personally, while I don't really care about pro football, the wife and I gladly dropped a nice piece of coin (at the last minute) to go to Pasadena and watch our college team lose in the last seconds of the 2014 BSC College Championship game. Everybody likes what they like. That's the beauty of disposable income.
Team JOS - Sorry I've been AWOL for the past month. I got really sick with the flu the first week of Jan and it took me nearly 3 weeks to recover. Didn't do any workouts for 2 weeks. I started a couple of easy workouts to build back into OS, then had a family crisis. My 19 year old daughter was hit by a car while she was crossing a street. Guy ran a red light & hit her in the crosswalk. She was very lucky in one sense in that she has no spine or major head injuries, but her left leg was torn up badly. She had a 3 hour surgery to repair the lacerations and 150 stitches. She was discharged from the hospital a couple of days ago and is moving about with a walker. Tough to see your daughter who was becoming a beautiful young woman hobbling around like that. But she has started therapy and is on her way to recovery.
So now it is time for me re-start the JOS. I guess I'll just call it the Feb OS.
I hope everyone is doing well and not getting too much fatigue. Make sure you take those rest days.
@Betsy and @Roy - I love football and have listened to NFL network all week/ glued to the pre-game show(currently typing during the commercials) but you can get a pretty nice bike for that kind of coin.
@Robert - Although I totally agree with you; sometimes you get lucky and find yourself in moments of greatness (if you dig that sort of thing). My wife surprised me with tickets to the 2013 Iron Bowl (Alabama - Auburn) the day before the game. (We both graduated from Auburn in the late 90's). It was the first game we went to in almost ten years. We saw the the Kick 6 live and rushed the field at Jordan-Hare for the first time in both of our lives. Its a memory we'll share together forever.
Comments
Did my run as a brick. Treadmill with MS of 14' zn2 running @ 3.5-4% in divided doses. 3x 4' (1') and 1x 2'. Then 3x strides to stretch it out.
http://tpks.ws/WacE
Brick run done. Usual calf tightness I have on most bricks, but it resolved within first mile. Strides felt great.
http://home.trainingpeaks.com/athlete/workout/K7NYLHGTXTCN6D5I6N4GK44YXY
Loving Wed run - been lucky with weather the last 4 weeks.
changed it up and did warm up 1.5 miles easy, .5 mile @ tempo, then my 3x1 miles - was under on all of them! then did 2.3 miles @ hmp. feeling good.
As for my difficult runs-just getting the BRICs in. I usually do tues-thurs spin before work. Previous JOS I just ignored the BRICs. Now I'm trying to do them, usually after work. I actually like the BRICs right after an hour spin-legs warmed up. Wish I could say the same after an IM spin.
Tues night did bric after work-first 10
Min of WU were painful and whole run was z1 but did get the strides in.
I had a death in family and had to make a 24h trip to KC for funeral today. So switched wed run to Thursday and did it this am on treadmill at 24 h fit. I hate treadmills but it was nice to take pace out of the equation and focus on form. Also, listened to my daughters hip hop/pop playlist (never do headphones outside), had fun on my last .5 z2 raising my arms in the air to Tao Cruz 'dynamite'
3 x 1 mi: z4, z4(-5s), z4(-5s)
Incline: 1,1.5,2
.5mi@z2
Did thurs spin wed am and never got to the bric. Stuck at work later than planned Wednesday night so barely made it home to pack and get to airport for 8pm flight (got to gate with 10' to spare)
I am also hoping to get some swimming in and I'll do some core work. Thought I'd be able to squeeze in some core this am (ha! no way!) so when my hubby is at the bar and not noticing, (this trip is all about his family and SAU's ) I'll try and sneak it in.
Enjoy your day off peeps!
Another 25' for me and that's all. My heel seem to be a little more painful this week after feeling great about a week ago.
oh well bike and weight loss are going well and I'm getting some running in between the walking.
Now to stretch, roll, dinner, and get my mind right for tomorrow's long run. Good luck everyone!
See my 162.2 rTSS run workout. I did 13.0 mi in 2:00:19.
http://tpks.ws/IrDA
Brick run done. Calves just screaming the whole time....I refused to "walk it out". 2mi Z2, 2mi Z3.
Jimmy....I know you're swapping sat and sun, but why did you run 2hrs today? You doing a HM?
not alot of time so I just did a 4mi run, with one pace threatening hill on the way out and on the way back.
Hit the goals spot on, despite the hill. That translates to a higher RPE to earn the goal pace. This was number hunting and, in hindsight, I should be more disciplined and allow hilly segments to do what they may to the pace. I need to remember that the first priority on any run is to get back to the house healthy and able to hit the next workout.
Don't get me wrong. I didn't re-injure. My legs feel good, ready for tomorrow. Just reminding myself to chase race PR's, not my Strava or GarminConnect ego.
7:58, 7:59, 7:43, 7:46.
All good, in safe and sound.
Good luck everyone and keep the posts coming!
treadmill, 1.5%
2mi @ 7:47s
1mi @ 9:10
2x 1mi (3') @ 7:24 and 7:18
4.5mi @ 8:00
legs felt pretty good this morning. Now I get almost 2 full days of recovery before Tuesday's wko. Staycation this week without many Honey Do's.
Y'all have a great day!
I slept til about 8:30, which isn't a good idea, cuz the dogs get bored and need to go out so I came downstairs to a little corner of the rug "nibbled" and a tinkle on the rug. *sigh* But, I had a great run AGAIN, so all is well with the world...
So I varied the order a little vs. last week, but still got in the Z4 first, then the Z2, then Z1.5ish. So I no longer think "I can never hit Z2/3 after my Z4 intervals" and I didn't even have to trick myself into hitting Z2 by starting off slower like last week. However, I still rest a little in between the Z2 intervals, but less than betw. the Z4. Now that my run confidence is building, I'll try to eliminate that.
2 x Z4- CHECK
2 x Z2- CHECK
1 x Z1.5- CHECK
Faster than last week- CHECK
W/U
2mi @Z3
1mi @Z1
2x1mi @Z4 (second interval was actually closer to Z5 for most of it.....knowing that I was done at the end of the interval)
@Kim-I know about naughty, bored dogs!
@Robert-sounds like good recovery!
I worked really late, bed after 1am but slept in until 10-a full 8 hours. Luckily this is time of year in the valley that late am runs are perfect-60s and sunny.
WU-3 mi: z1,2@z2
2mi @z3 (-10")
1@ z1
2x1mi@z4(4'recov)@ z4(-10")
1 mi x
1mi @z2
9 miles/90 min
Happy SuperBowl day to all-after 3 days of clouds and rain on the Waste Management Phoenix open, today is going to be gorgeous for the final round and Super Bowl! Personally, I'm more excited for Katy Perry's halftime show. I don't get it, but I traveled home thurs evening sitting next to a young professional/patriots fan who was expecting(and perfectly willing) to pay $8,000 to get in
Long run done and it was a good one! Got 10 miles in, which is a personal distance record.
Now it's time to watch the Pats beat the Hawks...I know I have Coach P on my side
Team JOS - Sorry I've been AWOL for the past month. I got really sick with the flu the first week of Jan and it took me nearly 3 weeks to recover. Didn't do any workouts for 2 weeks. I started a couple of easy workouts to build back into OS, then had a family crisis. My 19 year old daughter was hit by a car while she was crossing a street. Guy ran a red light & hit her in the crosswalk. She was very lucky in one sense in that she has no spine or major head injuries, but her left leg was torn up badly. She had a 3 hour surgery to repair the lacerations and 150 stitches. She was discharged from the hospital a couple of days ago and is moving about with a walker. Tough to see your daughter who was becoming a beautiful young woman hobbling around like that. But she has started therapy and is on her way to recovery.
So now it is time for me re-start the JOS. I guess I'll just call it the Feb OS.
I hope everyone is doing well and not getting too much fatigue. Make sure you take those rest days.
So sorry to hear about your daughter. Wishing her a speedy recovery. Glad to know you are recovering from your illness
I think Nate Parady is getting ready to drop into an OS schedule. Stay in our threads and give/take some of this awesome mojo
@Robert - Although I totally agree with you; sometimes you get lucky and find yourself in moments of greatness (if you dig that sort of thing). My wife surprised me with tickets to the 2013 Iron Bowl (Alabama - Auburn) the day before the game. (We both graduated from Auburn in the late 90's). It was the first game we went to in almost ten years. We saw the the Kick 6 live and rushed the field at Jordan-Hare for the first time in both of our lives. Its a memory we'll share together forever.