@ Matt- nothing to add here, just watching in amazement. I find myself rooting more for you and your tough runs each week. And, you're not even racing! I feel the need to be at the perimeter road at the mall with a cowbell and a poster or something!
My brick run was solid. Treadmill. 5' warmup 4x 4'(1') @ zn2 8:00 and 3.5% 5' cooldown
I feel the need to be at the perimeter road at the mall with a cowbell and a poster or something!
That would be hilarious!! Although today was a morning run, a lot of these are in the evening, sometimes quite late like 9-10pm. The mall cops know me by now and last night I literally had the guy driving beside me in his SUV with dome lights flashing asking me how many miles I was planning to do that night!!
Runs have been on track so far this week. I need the roads to get cleaned up a little more so I can run outside. 13+ inches of snow has a tendency to stick around a little bit. Morning temps in the single digits haven't helped either. Now looking at how I can get the Sunday run in without having to resort to the mill.
I did my 4 miles tonight paying only attention to small quick steps. Stride length and cadence combined give you speed. My footpod helps measure stride length, and as I am a slow runner...they're pretty short! Strides, accelerations, and intervals of faster running all help. I can't wait until my hip/hamstring feel better so I can do more fast running. Foot pod, good watch, all help. I set an alert when my cadence is too low. Another when my HR is too high....the quieter my run, the better I'm doing.
Wed run done tonight. Felt great. 3 mi at Z5 (I'm just running them at mod-hard RPE and they're consistently coming out right at Z5, confirming my suspicion that the initial 5k TT was not my "best effort/performance".
Did my Brick after work, about 4pm-it actually was a little hot at 81 degrees and full sun. As good as my legs felt in the am after the bike, they felt like lead.
I did the full 35' at z1.5 pace, and did 6 strides instead of 3-feeling the need to atone for not doing my third z4 mile yesterday.
Looking forward to core and swim drill progression tomorrow! Happy rest day to all!
Finally checking in for the week! Had a great long run in the wind and sun on the beaches of St. Pete Sunday. Ran into the wind until I ran out of beach, almost 4 miles. So much nicer than my Tuesday brick into COLD wind lol. Picked up my paces slightly on the way back. Felt good to run at TH at the end. My long runs are below, at and just above race pace so no TH usually on the long run.
I am supposed to run daily this month, but due to being lazy and on vacation with a spouse who TOLERATES my addiction, I didn't run Monday or Tuesday a travel day. My run streak (shooting for 28 days) started on Wednesday on the treadmill. My hr is a little high for the paces still, and I'm hoping for a drop indicating some fitness is coming my way. We shall see.
Thanks for all the mojo...reading the posts reminds me even though I'm on an adjusted plan, we are all in this together!!!
I have to say how impressed I am with all of the people who get out of bed at 0 dark 30 to get their work done. I am truly lucky that I work from home. One flight of stairs and I am in the office. I usually get my work done at lunch. I tip my cap to all you early risers. Your dedication and passion for this sport is inspiring. Thanks.
Long run done and dusted for the week. Due to work and delayed flights I missed both my planned bike ride on Thursday evening and my 6-miler easy run yesterday. So I went into my long run having had no workout of any sort in 48 hours. I can't say I felt any better or worse than usual, but I settled in for a nice 20-miler and got it done averaging 6:55/mi. A few stops here and there and met up with some people midway through. Good run overall. http://connect.garmin.com/activity/691862121
Saturday's run a touch off script, erring on the side of safety.
Did a 5mi brick run, right after the FTP work on the bike.
Took concentration to come close to zn2. Not 'hard'. But, had to focus on cadence and to keep pressing slightly to hang around zn2. HR a bit high. Right achilles a little tight. Very aware that tomorrow is Run Focus.
Processed all of this ^^^ and made a judgement call. Chose not to press the zn3. Kept the brick run all about being light, quick cadence, and stretching out the stride every now and then.
So, basically, 5mi @ zn2 +5-10sec. Legs up and compressed with ice in the sleeves. Feeling ok, safe and sound, ready for tomorrow.
Run durability plan has me running daily and this is probably my least important run of the week. After running an hour yesterday, and a great bike this am, I knew 2 miles was my goal. It was a VERY LONG 2 miles lol. Compression socks on, recovery drink in, and getting purdy for date night.
Plan on sleeping in, and heading outdoors if possible to run at the metro park in the am. It will be tough after all the treadmill running, but it's rolling and what I need!
I have had to swap my Sat/Sun bike and run workouts each week, which has worked well so far. The run today was great. Dealing with some crazy weather conditions here in the NE, but managing to still get the work done outdoors. (I'll do almost anything to avoid the treadmill!!) So today was a mountain run on groomed snowmobile trails with Yaktracks. Found a decent flat plowed road for the mile repeats. Overall; beautiful and exhilarating!!!
Brutal island wind today so I knew paced intervals would be impossible, so I just took it to the hills to get some work in. Nice building effort the entire run with the last 4 miles at what felt like HM effort. 11.1 in 1:35. Time for some lunch and Sunday grocery!
Late in posting but: Sat brick done immediately after the bike-4 miles plus, 40': z1.5, z2, z3 x2 (-10 sec). Felt really good coming off higher cadence (low 90s) on the bike
Busy day yesterday culminating in going to bed at midnight. I wouldve had to be up at 0400 to do sunday run as I am working all day and potentially into the night (2nd call in busy trauma hospital) and feeling a little like a cold is coming on from too many 5 hour nights this week. So, swapping rest day today and plan for run tomorrow (and got a full 6 hour sleep which I needed!
Sunday run finished. Hit all the zones and added some z2 time at the end. Total 90' for 10.2 miles. I believe I earned some of my daughters birthday cake this afternoon.
been living off of a light bite for pre workout and water during. Now that I'm pushing close to 1.5 hrs, time to start working on some 'during' fuel. Not struggling at all. Been pleasantly surprised that I adapted so quickly. But, from here on, it's not a test of 'how far can I go on water?'. Over 1.5hrs gets my attention.
Legs felt good today. Yesterday's audible may have proved wise. Compression on, iced up, no AT tightness today.
Prob gonna hit the Tues am FTP session later tomorrow evening, so I'm gonna do my best to put my feet up whenever possible. Really trying to keep off days as off days, swim drills at most, but it could really help my week if I can get that bike in tomorrow evening/night and lessen Tuesday's load.
Killed the Sunday run (yesterday). 1x2; 2x1. A little more than 13, 10 sec faster than target for each and still enough to hit the last 5 miles a touch faster then z2. I love running outside - a little Michigan decent weather goes a long way. Skipped the Saturday run today - did a swim clinic that included a video analysis. Very interesting and a lot to do on the stroke.
After my great bike and run yesterday I was excited to get on the treadmill for the Sunday long run. Last week I did a personal distance record of 10 miles, so I was planning on beating that by a tick this week.
But 2 miles into my warm-up my body starting to act up. At first I thought it was just mental fatigue so i pushed on. However, after another mile I was sweating as if it was 120 degrees and I had been running for 20 miles...so I took a break, but I was so dehydrated that stopping just made it worse.
Thankfully its a legs day off tomorrow so I can recover from this blowout.
Woke up today with a tightness in my upper thoracic area. A result of yesterday's moving of a piano. It was difficult to take in a lung full of air. Add that I'm running on 13 hours of rest, from last night's bike, and today's run was going to be interesting.
70' - 8.34 mi 1 mi warm up 1x2 mi @ Z3 - 7:55 & 7:54 .5 mi Z1 2x1 mi(4') @ Z4 - 7:36 & 7:35 2.5 mi @ Z2 - 8:07ish
Pacing of the Z4 work was going well, so I combined the 2x.5 together. Legs were noticeable fatigued in the last .10 of Z4 mile 2. I had to really focus on form and picking up my feet. All in all a good week.
Just finished week 7 of the get faster plan with 4x1 mile @ z4. Next week is test week. Had to do the run in the middle of the day in 83 degree heat and I did a course with 420 feet of elevation gain. This added up to a tough workout. Ended up 10 miles @ 6:45 pace. The first 3 intervals were around 6:05 and the last was 6:20 but uphill. Looking forward to resting tomorrow and the Tuesday is the FTP test!
Long run done. 10.6mi in 90minutes. Beautiful day here in SA, low 70's with light breeze...just hot enough to make it a little harder to hit the zones, but got it done. Took a good 2 miles to "warm up". Cumulative fatigue definitely starting to show up.
Finally got a long run outdoors! It was warmish (high 30's low 40's), a little foggy and just beautiful at my local metro park. Every single runner waved or said hi I encountered on the path. I think we all were feeling the love being out doors on a mild winter day!
While I didn't do any TH repeats (doing the run challenge portion of the Run durability plan) I got faster each mile, except 7 when I turned it around and headed into the wind and up hill a wee bit. Focused on all the things Coach P talked about in the weekly podcast and felt strong especially with the 2 hard bikes back to back.
I made the right call taking yesterday as rest day and doing long run today, Monday.
I got full 6 hour sleep saturday night and ended up working 17 hour day straight in OR-ortho trauma cases from 0730-0030. I was at risk for more cases as first call was in an all night lung transplant so I crashed in the call room. Thankfully, after a full 8 hour sleep I wasn't needed today at all for cases!!
80' run in very warm, sunny 75 degree weather-I actually needed my microfiber towel around my neck:
3 mi wu @ z1.5 2 mi at z3 2 x 1 mi at z4 (-10s) No time for any z2 as I had an appointment.
Got core in today and wellness chiropractor too! Feeling good so I don't think this will impact tomorrows spin
Comments
My brick run was solid.
Treadmill.
5' warmup
4x 4'(1') @ zn2 8:00 and 3.5%
5' cooldown
Now, resting up for the weekend!
Runs have been on track so far this week. I need the roads to get cleaned up a little more so I can run outside. 13+ inches of snow has a tendency to stick around a little bit. Morning temps in the single digits haven't helped either. Now looking at how I can get the Sunday run in without having to resort to the mill.
I did my 4 miles tonight paying only attention to small quick steps. Stride length and cadence combined give you speed. My footpod helps measure stride length, and as I am a slow runner...they're pretty short! Strides, accelerations, and intervals of faster running all help. I can't wait until my hip/hamstring feel better so I can do more fast running. Foot pod, good watch, all help. I set an alert when my cadence is too low. Another when my HR is too high....the quieter my run, the better I'm doing.
Another 25' for me with slight improvement in the foot this week so it seems
Wed run done tonight. Felt great. 3 mi at Z5 (I'm just running them at mod-hard RPE and they're consistently coming out right at Z5, confirming my suspicion that the initial 5k TT was not my "best effort/performance".
http://home.trainingpeaks.com/athlete/workout/Z5YC5Z7WJSYDHSOF47AYNZOVIU
I did the full 35' at z1.5 pace, and did 6 strides instead of 3-feeling the need to atone for not doing my third z4 mile yesterday.
Looking forward to core and swim drill progression tomorrow! Happy rest day to all!
I am supposed to run daily this month, but due to being lazy and on vacation with a spouse who TOLERATES my addiction, I didn't run Monday or Tuesday a travel day. My run streak (shooting for 28 days) started on Wednesday on the treadmill. My hr is a little high for the paces still, and I'm hoping for a drop indicating some fitness is coming my way. We shall see.
Thanks for all the mojo...reading the posts reminds me even though I'm on an adjusted plan, we are all in this together!!!
Good luck everyone!
I have to say how impressed I am with all of the people who get out of bed at 0 dark 30 to get their work done. I am truly lucky that I work from home. One flight of stairs and I am in the office. I usually get my work done at lunch. I tip my cap to all you early risers. Your dedication and passion for this sport is inspiring. Thanks.
Did a 5mi brick run, right after the FTP work on the bike.
Took concentration to come close to zn2. Not 'hard'. But, had to focus on cadence and to keep pressing slightly to hang around zn2. HR a bit high. Right achilles a little tight. Very aware that tomorrow is Run Focus.
Processed all of this ^^^ and made a judgement call. Chose not to press the zn3. Kept the brick run all about being light, quick cadence, and stretching out the stride every now and then.
So, basically, 5mi @ zn2 +5-10sec. Legs up and compressed with ice in the sleeves. Feeling ok, safe and sound, ready for tomorrow.
Plan on sleeping in, and heading outdoors if possible to run at the metro park in the am. It will be tough after all the treadmill running, but it's rolling and what I need!
I have had to swap my Sat/Sun bike and run workouts each week, which has worked well so far. The run today was great. Dealing with some crazy weather conditions here in the NE, but managing to still get the work done outdoors. (I'll do almost anything to avoid the treadmill!!) So today was a mountain run on groomed snowmobile trails with Yaktracks. Found a decent flat plowed road for the mile repeats. Overall; beautiful and exhilarating
!!!
Had to do my run before the bike today. Nice weather in SA today, upper 60's and sunny mid-afternoon. 5 1/4 miles, Z2out, Z4 back. Felt great.
http://home.trainingpeaks.com/athlete/workout/HZXM23KPTMFAEKSI2O2TG6TLUI
Keep after it everyone. Good solid work by all.
Sat brick done immediately after the bike-4 miles plus, 40': z1.5, z2, z3 x2 (-10 sec). Felt really good coming off higher cadence (low 90s) on the bike
Busy day yesterday culminating in going to bed at midnight. I wouldve had to be up at 0400 to do sunday run as I am working all day and potentially into the night (2nd call in busy trauma hospital) and feeling a little like a cold is coming on from too many 5 hour nights this week. So, swapping rest day today and plan for run tomorrow (and got a full 6 hour sleep which I needed!
Happy sunday running to y'all!
treadmill, 1.5%
1mi warmup LRP
2mi zn3 7:47s
1mi LRP
2x 1mi (2.5') @ TPs 7:24 and 7:18
4mi zn2 8:00s
.5mi cooldown LRP
been living off of a light bite for pre workout and water during. Now that I'm pushing close to 1.5 hrs, time to start working on some 'during' fuel. Not struggling at all. Been pleasantly surprised that I adapted so quickly. But, from here on, it's not a test of 'how far can I go on water?'. Over 1.5hrs gets my attention.
Legs felt good today. Yesterday's audible may have proved wise. Compression on, iced up, no AT tightness today.
Prob gonna hit the Tues am FTP session later tomorrow evening, so I'm gonna do my best to put my feet up whenever possible. Really trying to keep off days as off days, swim drills at most, but it could really help my week if I can get that bike in tomorrow evening/night and lessen Tuesday's load.
Go get 'em!
Doing my re-entry walk=>runs as Bricks after the bike w/os.
Killed the Sunday run (yesterday). 1x2; 2x1. A little more than 13, 10 sec faster than target for each and still enough to hit the last 5 miles a touch faster then z2. I love running outside - a little Michigan decent weather goes a long way. Skipped the Saturday run today - did a swim clinic that included a video analysis. Very interesting and a lot to do on the stroke.
Sunday run in the books, was work for sure but hit the numbers and feel some improvement. Heel acting up an little, may have to sleep in the boot.
After my great bike and run yesterday I was excited to get on the treadmill for the Sunday long run. Last week I did a personal distance record of 10 miles, so I was planning on beating that by a tick this week.
But 2 miles into my warm-up my body starting to act up. At first I thought it was just mental fatigue so i pushed on. However, after another mile I was sweating as if it was 120 degrees and I had been running for 20 miles...so I took a break, but I was so dehydrated that stopping just made it worse.
Thankfully its a legs day off tomorrow so I can recover from this blowout.
Woke up today with a tightness in my upper thoracic area. A result of yesterday's moving of a piano. It was difficult to take in a lung full of air. Add that I'm running on 13 hours of rest, from last night's bike, and today's run was going to be interesting.
70' - 8.34 mi
1 mi warm up
1x2 mi @ Z3 - 7:55 & 7:54
.5 mi Z1
2x1 mi(4') @ Z4 - 7:36 & 7:35
2.5 mi @ Z2 - 8:07ish
Pacing of the Z4 work was going well, so I combined the 2x.5 together. Legs were noticeable fatigued in the last .10 of Z4 mile 2. I had to really focus on form and picking up my feet. All in all a good week.
Long run done. 10.6mi in 90minutes. Beautiful day here in SA, low 70's with light breeze...just hot enough to make it a little harder to hit the zones, but got it done. Took a good 2 miles to "warm up". Cumulative fatigue definitely starting to show up.
http://home.trainingpeaks.com/athlete/workout/PK5EOIXARP4YSS7TFL6AEYE3HA
While I didn't do any TH repeats (doing the run challenge portion of the Run durability plan) I got faster each mile, except 7 when I turned it around and headed into the wind and up hill a wee bit. Focused on all the things Coach P talked about in the weekly podcast and felt strong especially with the 2 hard bikes back to back.
Steady as she goes!
I got full 6 hour sleep saturday night and ended up working 17 hour day straight in OR-ortho trauma cases from 0730-0030. I was at risk for more cases as first call was in an all night lung transplant so I crashed in the call room. Thankfully, after a full 8 hour sleep I wasn't needed today at all for cases!!
80' run in very warm, sunny 75 degree weather-I actually needed my microfiber towel around my neck:
3 mi wu @ z1.5
2 mi at z3
2 x 1 mi at z4 (-10s)
No time for any z2 as I had an appointment.
Got core in today and wellness chiropractor too! Feeling good so I don't think this will impact tomorrows spin