Hill run for a brick? Someone doesn't like me. And I suffered to get through it. Cut the run short by 10 minutes to get to my sons 1st grade play this morning on time. Well worth it.
I just realized I need to report in to the run thread 25' Tue, Wed, and Thursday. Still some walking in the but apparent progress with the foot after 4 days off last weekend. I need one week on no pain to start increasing the time, until then 25' at a time.
Same 2 miles this morning, but I did the proper warm-up, then did accelerations as intervals back home. Didn't want to overdo before the big ride tomorrow. Anytime I warm up properly is a win for me. I also did some glute activation before I went out. I think there's something to that.
I've been quiet but I'm still here plugging along. Due to the weather here I switched things up a bit and did run yesterday. Felt great! On the calf tightness and stretching, I'm going to offer one more piece of advice I got from the PT after my knee surgery last year. She encouraged me to do lots of short gentle stretching sessions throughout the day vs one big stretching routine a day. I now have a reminder in Outlook "ping" me every hour at work. As soon as I have a break after that reminder comes up I take just 5 minutes total to do 4 basic stretches at my desk (30 seconds each side for each stretch, and yes, I use the stopwatch on my phone to time it). When I'm done I reset the reminder out another hour and the whole thing starts over.
This practice has been very helpful for me because 1- stretching is actually much more effective this way, and 2- it's really easy to incorporate into my day. When that ping comes up it's "just 5 minutes". Still, some days I'm able to stick to it every hour and others I'm lucky to get in 3 stretch breaks, but it's a lot better than what I was doing before (saying I'd stretch in the evening before bed but essentially passing out on the couch before I got it done).
Great suggestion from Nemo on how to get the stretching done. Another suggestion, that I actually originally thought Nemo was going to make, is, as you stretch, instead of one big stretch and hold, undulate or rock into it gradually
I had been doing my workouts since tuesday knowing a cold was coming on- everybody in my household and at work is sick (go figure, in a climate where its 80 degrees in february). By last night when I left work at 7:30 I had no voice and decided it was time to stand down and get well for the saturday am wko. No thursday brick run for me. I skipped my friday am swim drill progression and got almost 8 hours sleep.
5 miles done and dusted after dusk. Was peaceful. Helped me not think about the bad lunch choice (slice of pizza and a breadstick) that was like a rock in my stomach. Time for a salad and chicken breast
I'm doing a bit of a hack & making stuff up as I go along due to my time off in Jan and because I have a HM in March and a marathon in May. On weds, ran 7 miles with 3 x 1 mile at 7:08 pace, 2% incline. Today I ran 15 miles on the treadmill with the first 8 miles @ 8:48 pace (Z1). Then changed my outfit including shoes and socks since I was drenched in sweat.. Then ran 7 more including 3 x 1 mile at 7:03 (Z4) pace with the rest miles at 8:48. I'm beat. How far is an Ironman?
@ Betsy...I did this run at Lifetime Fitness in front of about 10 giant screen TVs, each on a different channel. ESPN, CNN, FOX, MTV, local news. I listen to music on my iPhone and just keep shifting my eyes from one screen to the next.
@ Bruce- I do this^, too. Row of treadmills to the far left, right in front of the stairclimbers and right behind the ellipticors. 3rd treadmill from the left. CNN, ESPN, LTV videos, NFL Network. Matter of fact, 5:30a to 7a tomorrow morning!
I've been off the grid for a few days. Been a grind for me since Thursday. Getting it done, but really hanging on by a thread these last couple of workouts.
11 miles at a very slow EP. On the flip side, it was a beautiful day and I actually broke quite a bit of sweat. Time to chill out the rest of the afternoon.
Roy- Beautiful day here too.... If you're a polar bear. Snowy, cold n windy. With wind chill its negative whatever. (When the temp starts with "negative", it's just "way too f'in cold!") I'm so jealous of anything over 40 degrees at this point....
Betsy- Nice going!
Pretty rough today, but I did my best and lots of internal negotiations to get it done. I started off saying, "OK, just do the Z4 then you can quit". Hit my 2 x 1mi @ Z4, then did another mile in between Z1-2. Then a brief "intermission", and planned on getting in at least 1 Z2 mile and maybe even another Z1. Didn't happen. Struggled through one mile that was just a smidge faster than Z1 and retired. Can't win em all!
Time to get under the electric throw with the pups!
It is so nice to be part of this team. Been a tough week on the road, caught a cold fought through the bike yesterday. Got a bit of encouragement in the bike thread from teammates that I read this morning prior to the run and really helped the attitude. Still congested and not at 100% but actually had a good long run, hitting my zones!
@Betsy, sorry you had a cold this week, hope your feeling better as well, and thank you for all the tips on upper hamstring/IT bands, I have been stretching as you suggested a few weeks ago and yes it absolutely has helped 1000%,
@Brian, I agree the vitamin C is also my miracle cure! Much better today.
Awesome!!! Thanks for sharing Travis...we all have those moments in training. I've had a few times when running was not on the table, and man did I want to run! I try and remind myself of that when I'm not "excited" (aka dreading) a run. It's not a given right, and if my body will let me, I should be grateful!!!
OK, in the run challenge portion of the RDP and running daily, but with no flash per the plan. Got 31.5 miles under my belt this week. After running a beautiful long run last Sunday out doors, it's been all about the Lifetime Fitness Mill.
I got in 11 miles at 1:45 on the clock getting myself ready to run in a HM Phoenix in a couple weekends. Last week I could barley hang on for a 20' brick, yesterday I overachieved again a bit on the ftp sets on the bike and felt great on the brick. The consistency is starting to pay dividends! I did a run mechanics class yesterday that started with 5' of monster walks with bands and thought it might effect todays run. Nope. Today went very well for me. Happy chicka here in Metro Detroit, aka THE FROZEN TUNDRA.
@Kim I love those minus what ever days around here, probably more like -20f or colder to keep people in around here. Snow storms, wind and weather advisory's are even better. This is when I like to venture out and do my extra shopping as no one wants to go out. We had a big snow storm yesterday and the lines at the grocery story were great. Yes I know I'm crazy and I do like the winter.
No time for the brick yesterday. So after Valentine's dinner and everyone went to sleep, I convinced myself to jump on the treadmill at 10 pm. Not the best idea given that I am sure I had way too much food in my stomach but I managed to get a 30' run in. Felt good to have given it a try but it was not quality mileage.
Terrible long run today. Legs felt like cement and no matter how much I mentally cajoled myself, I just could not get any speed...at all.
As per the EN instructions I dialed back the speed and made sure I got at least 75 minutes. This is the second Sunday long run that kicked my butt, so I may need to make some adjustments. I have been increasing my treadmill speed by 0.2 mph per week, but perhaps I have hit my interim limit. The plan this week will be to keep the mph even (no increase) and just work on durability.
Confession.....I was not too eager to run in colder than normal NC weather today. Finally, decided to skip the long run today. Part of my Outseason is controlling the pressure to complete every workout and maintaining other priorities. Appreciated the mental health day!!! Run on!
Powder to everyone who is doing the long runs in the cold (& ice?).
@ Trish - you sound ready for a half marathon to me - good luck.
Today was my first run in 3 weeks - 20 minutes with 5 strides after. Despite soreness in my lower L quad, and a swollen L knee (? from skiing and/or from my ski fall), my leg and my speed worked just fine. This followed my first swim in nearly a month, a 1000 yd TT 26 sec slower than previously, in the middle of my first Get Faster round in December. Muscles got more tired than my heart/lungs, maybe from 2.5 weeks @ 2600+ meter elevation.
Glad to be back @ structured tri training, especially considering the double whammy of 3 weeks with no fresh snow and being reined in on skiing the groomers and bumps after a head injury.
Sunday long run finished. 75' total. Hit all the zone goals. Total mileage including a very slow warm up and slow recoveries (needed them today) was 8.5 miles.
2hr run today. Hit the intervals and put together another 4mi of Z2 in bits and pieces. I am already starting to fear the week 8 tests. 5k has to be the nastiest distance of all. Overall, I am in the groove of the out season and enjoying the work. I am signed up for Galveston 70.3 and at some point in the next few weeks I am going to have to start putting on more bike time though.
Ridiculously hard run today in winds gusting to 40mph. Got in 9 mi in 75 min and pretty much hit my targets but it felt like a marathon. Really feel like I earned the rest day tomorrow. I just kept telling myself you don't choose the weather on race day so better toughen up!
Late posting yesterday's brick. The last mile of the Z3 return was painful, but got it done. Was afraid it would sabotage my run today, but recovered nicely it seems. I guess the coaches know what they're doing after all!
Comments
47:55 Run
40' - Z2 Out/Z3 Back
1 mi warm up 8:30
2 mi @ 8:04 & 8:08
3 mi @ 7:57, 7:54 & 7:27
Missed a 10k PR by a minute.
https://connect.garmin.com/modern/activity/696078775
I think I cried a little when I saw the 2 x 1.5mi in the training plan. But Got the #%*! intervals done right on target. That was rough.
I just realized I need to report in to the run thread 25' Tue, Wed, and Thursday. Still some walking in the but apparent progress with the foot after 4 days off last weekend. I need one week on no pain to start increasing the time, until then 25' at a time.
Same 2 miles this morning, but I did the proper warm-up, then did accelerations as intervals back home. Didn't want to overdo before the big ride tomorrow. Anytime I warm up properly is a win for me. I also did some glute activation before I went out. I think there's something to that.
This practice has been very helpful for me because 1- stretching is actually much more effective this way, and 2- it's really easy to incorporate into my day. When that ping comes up it's "just 5 minutes". Still, some days I'm able to stick to it every hour and others I'm lucky to get in 3 stretch breaks, but it's a lot better than what I was doing before (saying I'd stretch in the evening before bed but essentially passing out on the couch before I got it done).
I had been doing my workouts since tuesday knowing a cold was coming on- everybody in my household and at work is sick (go figure, in a climate where its 80 degrees in february). By last night when I left work at 7:30 I had no voice and decided it was time to stand down and get well for the saturday am wko. No thursday brick run for me. I skipped my friday am swim drill progression and got almost 8 hours sleep.
5 miles done and dusted after dusk. Was peaceful. Helped me not think about the bad lunch choice (slice of pizza and a breadstick) that was like a rock in my stomach. Time for a salad and chicken breast
@Bruce-what do you watch for 15 miles on a treadmill?
Brick run done right after the bike-5 mi/46 min:
2 @z2 +10", 2 @ z3 -4", and last one at z4, Boom!
I've been off the grid for a few days. Been a grind for me since Thursday. Getting it done, but really hanging on by a thread these last couple of workouts.
No panic. Just my turn.
Good luck everyone!
Hit all my paces, including 2nd z4 being z5(8:33), and 1.5 mi finish at z2
Have a great long run day all!!
Betsy- Nice going!
Pretty rough today, but I did my best and lots of internal negotiations to get it done. I started off saying, "OK, just do the Z4 then you can quit". Hit my 2 x 1mi @ Z4, then did another mile in between Z1-2. Then a brief "intermission", and planned on getting in at least 1 Z2 mile and maybe even another Z1. Didn't happen. Struggled through one mile that was just a smidge faster than Z1 and retired. Can't win em all!
Time to get under the electric throw with the pups!
It is so nice to be part of this team. Been a tough week on the road, caught a cold fought through the bike yesterday. Got a bit of encouragement in the bike thread from teammates that I read this morning prior to the run and really helped the attitude. Still congested and not at 100% but actually had a good long run, hitting my zones!
@Betsy, sorry you had a cold this week, hope your feeling better as well, and thank you for all the tips on upper hamstring/IT bands, I have been stretching as you suggested a few weeks ago and yes it absolutely has helped 1000%,
@Brian, I agree the vitamin C is also my miracle cure! Much better today.
Awesome!!! Thanks for sharing Travis...we all have those moments in training. I've had a few times when running was not on the table, and man did I want to run! I try and remind myself of that when I'm not "excited" (aka dreading) a run. It's not a given right, and if my body will let me, I should be grateful!!!
OK, in the run challenge portion of the RDP and running daily, but with no flash per the plan. Got 31.5 miles under my belt this week. After running a beautiful long run last Sunday out doors, it's been all about the Lifetime Fitness Mill.
I got in 11 miles at 1:45 on the clock getting myself ready to run in a HM Phoenix in a couple weekends. Last week I could barley hang on for a 20' brick, yesterday I overachieved again a bit on the ftp sets on the bike and felt great on the brick. The consistency is starting to pay dividends! I did a run mechanics class yesterday that started with 5' of monster walks with bands and thought it might effect todays run. Nope. Today went very well for me. Happy chicka here in Metro Detroit, aka THE FROZEN TUNDRA.
Stay warm everyone!
@Kim I love those minus what ever days around here, probably more like -20f or colder to keep people in around here. Snow storms, wind and weather advisory's are even better. This is when I like to venture out and do my extra shopping as no one wants to go out. We had a big snow storm yesterday and the lines at the grocery story were great. Yes I know I'm crazy and I do like the winter.
Another 25' run for me.
Terrible long run today. Legs felt like cement and no matter how much I mentally cajoled myself, I just could not get any speed...at all.
As per the EN instructions I dialed back the speed and made sure I got at least 75 minutes. This is the second Sunday long run that kicked my butt, so I may need to make some adjustments. I have been increasing my treadmill speed by 0.2 mph per week, but perhaps I have hit my interim limit. The plan this week will be to keep the mph even (no increase) and just work on durability.
Powder to everyone who is doing the long runs in the cold (& ice?).
@ Trish - you sound ready for a half marathon to me - good luck.
Today was my first run in 3 weeks - 20 minutes with 5 strides after. Despite soreness in my lower L quad, and a swollen L knee (? from skiing and/or from my ski fall), my leg and my speed worked just fine. This followed my first swim in nearly a month, a 1000 yd TT 26 sec slower than previously, in the middle of my first Get Faster round in December. Muscles got more tired than my heart/lungs, maybe from 2.5 weeks @ 2600+ meter elevation.
Glad to be back @ structured tri training, especially considering the double whammy of 3 weeks with no fresh snow and being reined in on skiing the groomers and bumps after a head injury.
Overall, I am in the groove of the out season and enjoying the work. I am signed up for Galveston 70.3 and at some point in the next few weeks I am going to have to start putting on more bike time though.
1mi LRP
2mi zn3
1mi LRP
2x 1mi (2.5') TP
2x 2mi (1') zn2
10.5 total, think it was about 1:25 or so. Treadmill, 1.5%
Hang in there, everyone.
@Trish-I'm doing the Phoenix half as well-see ya down here!
@Al-welcome back! Sounds like you are doing well!
@Kim, Sarah-way to get it done!
@Gordon-my husband would say something similar about the 'cold'. He absolutely hates living in the desert southwest (I am all to blame)
Late posting yesterday's brick. The last mile of the Z3 return was painful, but got it done. Was afraid it would sabotage my run today, but recovered nicely it seems. I guess the coaches know what they're doing after all!
Yesterday's brick run, 3mi Z2, 3mi Z3: http://home.trainingpeaks.com/athlete/workout/F4V7OUJPWLUYQO3WRNYWHTYPAI
Today's long run done while one of the kids was in a double swim lesson: 1x2mi Z4, 1mi Z1, 2x1mi Z5, then 2mi Z2. Pretty dead by the end. Nice upper 60's and breezy today in SA (sorry Yankees): http://home.trainingpeaks.com/athlete/workout/FQXEXQJEUR7HQ3B65YTOQ7KCJY