4 miles and some change at EP til I hit a little push at the end. Felt good. Looking forward to tomorrow's long run, rain in the forecast. Hoping its not too bad.
Run test fail Tried to do it on the treadmill for the first time and testing for the first time since hamstring strain in Nov. Have been running at Z1 pace to build durability and that doesn't bother the leg. Dialed the treadmill in at 8:30 pace and made it only about a mile before the hamstring started cramping up. I guess it is back to Z1 for more run durability training. 92 days to Raleigh 70.3 but who's counting?
11 miles in 91 minutes. Got crushed by winds (full sock directly perpendicular to my path) for the first half and then drenched by rain in the last mile. Made for a cold ride home but a great hot shower and cup of hot coffee.
Roy- Sounds like horrible conditions to me. Good work on the mental toughness though. My ass woulda been on the treadmill, as it was this morning....
I also had a run test fail but because I bailed. No where to do it outside since I found out my planned location hasn't been plowed and I refuse to do it on the 'mill. Plus, I have 3 5ks coming up in a couple of weeks so I'll do it but I'll be late.
I did have a good run today though! 2 x Z4, 2 x Z2, 1 x Z3, 1 x Z1 (-30"). Longest run since HM in Sept! 9:45, 9:44, 10:25, 10:26, 10:12, 11:23. Done as written with my usual tweak of starting with my Z4 so I make sure I get those done. I also did 2 x Z2 instead of Z3. I have a HM at the end of April and wanted to start doing more at my targeted pace, which is closer to Z2. I was pleasantly surprised to be able to get in that Z3 mile after the Z4 and Z2.
We're getting another 6" of snow tonight. Seriously? So now my estimate for melting is roughly 4th of July...
AHHHH, I see the problem....I checked the expiration date on the back of my legs and it says Feb 20, '15. OK, Hardbeck legs are good for 6 weeks only, eh?
First run in a week due to a nasty cold. Got the bike test in and then things went south. Decided to rest and not push it. My goal is to get thru JOS in one piece. Finally feeling better and decided that I was sick of being sick and it was time for the cold to leave. Sixty minutes never felt so long or so good.
Nothing fancy, hit the zones with new numbers. Stretched it out a bit to 95 minutes with added Z2 time to start adding the long as prescribed. One at a time.
10k race in the Phoenix marathon/half. I signed up last minute as I wasn't sure of weekend plans and half was full. So I planned to race it with negative pacing, about 30" slower then my 5k test, with avg 8:45:
9.03,9:27(20s porta potty break, as I was late to start line and didn't get to pee before start),8:50,8:40,8:25,8.05, and last .2@7.36 with HR 183-dizzy after finish and was asked by some concerned volunteer if I was ok -'yeah, just need to catch my breath'.
This 10k Vdot works out to just in between old and new, so have some work settling into new paces. Weather was 60 and cloudy, perfect running weather. Weekend desert rains predicted have yet to materialize.
Ok the new zones officially have kicked my butt!!! A good run today though, just a little sore
Total Run 13.1 miles...I am running a half marathon on March 15 and mentally needed to make sure I was mentally prepared so today's goal was to get 13 miles in.
I seem to be doing end-of-week wrap-up posts instead of posting each workout because my weeks are just nuts these days.
On the running front it was a good week. I decided to really take it slow in coming back from the injury. I'm pretty sure this is all tied to a wholesale change in running form while doing 50+ mile weeks so even though I'm supposed to be building for Boston and I was going to try for a big half-marathon PR this spring I've decided to adjust my goals and get the new form fully embedded and injury-free before building back up. I'm not sure what that means for Boston – I still intend to do the race but just may be more of a long run than a bigtime race effort (that said, I reserve the right to bail if I don't feel my endurance is sufficient to do that without injury).
So this week I did just under 40 miles with some reasonably hard workouts included. My body seemed to hold up well so I'm encouraged by that. My approach has been to take a lot more pure recovery (no running) days and try to get in more bike workouts.
Wednesday: 7.75 mi avg 6:38 pace on a hilly outdoor trail (paved). Ran with a colleague after some warmup we did a ~2.5mi out-and-back @ 6:43 on the outbound mostly downhill and talking then 6:24 pace on the return trip mostly uphill and a lot less conversation. Then ~1.7 @ 6:38 by myself back to my hotel. Felt good and no discomfort in the adductor (or hamstring that felt tweaked the day before). https://connect.garmin.com/activity/705661789
Thursday: After the good Wednesday run (plus a bike ride Wednesday night) I managed a 9-miler averaging 6:28/mi on the same trail. Essentially it was the same out-and-back but with more warmup mileage. I was shooting for ~6 mi at HMP targeting and did 5.8 because of the way the trail happened to work out. The outbound was again downhill and this time with a headwind and I really eased slowly into the HMP because I didn't know if I'd have it in me. By the turnaround I had worked it down to 6:27/mi so only 2 seconds slow (but mostly downhill&hellip. I was breathing hard and it wasn't easy. That said, on the way back I actually started feeling better and despite the uphill sections saw my pace increase and average ahead of target at 6:14/mi (that is actually within my 6:10-6:15 target range for LT pace). Cadence was short and form felt really good. After the HMP I struggled to keep the form together on the ~1.6 remaining miles home but pace was still respectable. https://connect.garmin.com/activity/706782776
Saturday: Did a 3 mi brick run avg 6:31/mi on an indoor track. The brick was around 40 mins after an intense 100' FTP bike ride and although I started strong on the run my form quickly started to fall apart and I could feel my hamstring start to be a bit tight. So I called it a mile earlier than I intended. https://connect.garmin.com/activity/708100609
Sunday: 12.5 miles at 7:21 avg pace…on the treadmill at 1.5% incline. My wife had to leave for a business trip in the morning so I had to do my long run on the mill while the baby was sleeping and the other girls were out of the house at an activity. I did a half-mile warmup then settled into a very, very easy pace. I felt I could have run a lot longer but I didn't want to push it since it was my longest run in 3 weeks (actually the 7.75 mile and 9 mile were also my longest in 3 weeks when I did them too, so more reason to take the re-building nice and slow). https://connect.garmin.com/activity/709014321
Now at ORD just boarded a flight getting ready for the week ahead. Onward and upward!!
EZish run for me today. Two reasons -- 1) the roads are still covered with snow and ice...patchy, so it is doable, but requires lots of attention. 2) concerned about the rt. knee issues I have been having. I ended up just doing a normal w/u, followed by 2miles at new Zone3, and then just about 1mil at Z4. Called it good at that point.
Rough getting up to run this morning. This was to be my first Sunday morning run of the JOS. So far I've managed to get all of my runs done in the afternoons. 5 am, dark, 30 F and new ridiculous pacing numbers to hit. If it weren't for Roy's post yesterday, I would have packed it in this morning before even getting out of bed.
It was slow going; wasted 30 min puttering around, so it's MS only now.
65' -7.67 mi 2 mi WU 1X2mi @Z3 nailed 'em both at 7:22 1X1mi Z1 stowed jacket in car and walked 6' 2X1/2mi @Z4 -7.08 &7.11 1X1 @ Z4 @ 7:07
I walked the rests between sets to recover. The Z3 2 miles were the hardest. This week's Z3 pace is 20 seconds faster than last week's Z4 pace. I was spent after completing the MS. This was as much of a mental mental challenge as it was a physical one. A nap would have been nice today.
Wow...great work everyone! Congrats to those who tested faster, and those who persevered through the mental game!
I am running daily through 3/3 for the RDP overlay and this week had all short runs of 2 miles. Thursday I ran outdoors in sun around the LTF in Scottsdale AZ (gorgeous to be out running without my face freezing!) and swam a bit in the outdoor pool. Heaven! Friday I went for a short run from my friends home in horse country. Saturday was my "test" running the Phoenix Half Marathon with no real race plan other than what Coach Patrick advised: easy first 3 miles, steady 7 miles, hard 5k at the end, all by RPE. Well, I did that, but must confess I cheated and looked at my watch for hr a few times when I was supposed to NOT look till post race. I've run indoors so much this winter I really didn't know what to expect.
I had a pretty good race overall, as Betsy noted, we had a really nice day to run (other than the wind in mile 7 and mile 12) and while I didn't PR this distance, I ran quite well considering I've basically done only a few TH workouts this out season, and at a low vdot to boot. I ran 8:18 pace for the last 10K so I will us this as my new vdot.
Jan 7 5k treadmill test: Vdot 37 25:34 for 8:14 pace Feb 28 final 10k of 13.1 race : Vdot 38 51:24 for 8:18 pace overall pace for the race was a 37 vdot.
HR MAX for the half was 173. HR AVG for my Jan test was 174! Guess I as pretty nervous for that 5k and pretty relaxed for the half!
Yesterday after a great baby shower for my hostess here in Scottsdale we went to hike Pinnacle Peak. But I had to get in at least a mile for the 28 day run challenge, so for the first mile of the trail I "ran". Took me 14:15 to go 1.05 miles! My lungs hurt from that effort for about two hours!!! It was so gorgeous though. Betsy is spoiled living here!
Today I am going to run indoors as the storms are here finally and its cold, very windy and WET. Tomorrow ends my 28 day block, and I hope to run in horse country once more before flying back to snow and cold in Detroit.
Comments
Tried to do it on the treadmill for the first time and testing for the first time since hamstring strain in Nov.
Have been running at Z1 pace to build durability and that doesn't bother the leg.
Dialed the treadmill in at 8:30 pace and made it only about a mile before the hamstring started cramping up. I guess it is back to Z1 for more run durability training.
92 days to Raleigh 70.3 but who's counting?
Keep those posts coming everyone!
Ralph- Sorry about the hammy! Take care of it!
Roy- Sounds like horrible conditions to me. Good work on the mental toughness though. My ass woulda been on the treadmill, as it was this morning....
I also had a run test fail but because I bailed. No where to do it outside since I found out my planned location hasn't been plowed and I refuse to do it on the 'mill. Plus, I have 3 5ks coming up in a couple of weeks so I'll do it but I'll be late.
I did have a good run today though! 2 x Z4, 2 x Z2, 1 x Z3, 1 x Z1 (-30"). Longest run since HM in Sept! 9:45, 9:44, 10:25, 10:26, 10:12, 11:23. Done as written with my usual tweak of starting with my Z4 so I make sure I get those done. I also did 2 x Z2 instead of Z3. I have a HM at the end of April and wanted to start doing more at my targeted pace, which is closer to Z2. I was pleasantly surprised to be able to get in that Z3 mile after the Z4 and Z2.
We're getting another 6" of snow tonight. Seriously? So now my estimate for melting is roughly 4th of July...
AHHHH, I see the problem....I checked the expiration date on the back of my legs and it says Feb 20, '15. OK, Hardbeck legs are good for 6 weeks only, eh?
This is all head game now. Totally mental.
another comeback try coming up in T-30.
Nothing fancy, hit the zones with new numbers. Stretched it out a bit to 95 minutes with added Z2 time to start adding the long as prescribed. One at a time.
10k race in the Phoenix marathon/half. I signed up last minute as I wasn't sure of weekend plans and half was full. So I planned to race it with negative pacing, about 30" slower then my 5k test, with avg 8:45:
9.03,9:27(20s porta potty break, as I was late to start line and didn't get to pee before start),8:50,8:40,8:25,8.05, and last .2@7.36 with HR 183-dizzy after finish and was asked by some concerned volunteer if I was ok -'yeah, just need to catch my breath'.
This 10k Vdot works out to just in between old and new, so have some work settling into new paces. Weather was 60 and cloudy, perfect running weather. Weekend desert rains predicted have yet to materialize.
2%, zn1 -5sec.
good turnover, legs felt better today.
@ Betsy- congrats on the 10k effort. Fun to get some race energy going?
Ok the new zones officially have kicked my butt!!! A good run today though, just a little sore
Total Run 13.1 miles...I am running a half marathon on March 15 and mentally needed to make sure I was mentally prepared so today's goal was to get 13 miles in.
Anyone running the NYC Half Marathon?
I seem to be doing end-of-week wrap-up posts instead of
posting each workout because my weeks are just nuts these days.
On the running front it was a good week. I decided to really
take it slow in coming back from the injury. I'm pretty sure this is all tied
to a wholesale change in running form while doing 50+ mile weeks so even though
I'm supposed to be building for Boston and I was going to try for a big half-marathon
PR this spring I've decided to adjust my goals and get the new form fully
embedded and injury-free before building back up. I'm not sure what that means
for Boston – I still intend to do the race but just may be more of a long run
than a bigtime race effort (that said, I reserve the right to bail if I don't
feel my endurance is sufficient to do that without injury).
So this week I did just under 40 miles with some reasonably
hard workouts included. My body seemed to hold up well so I'm encouraged by
that. My approach has been to take a lot more pure recovery (no running) days
and try to get in more bike workouts.
Monday: Easy 6-miler on the treadmill. Pace was 6:47
but footpod wasn't calibrated properly and it should have been around
7:00-7:05. https://connect.garmin.com/activity/704364351
Wednesday: 7.75 mi avg 6:38 pace on a hilly outdoor
trail (paved). Ran with a colleague after some warmup we did a ~2.5mi
out-and-back @ 6:43 on the outbound mostly downhill and talking then 6:24 pace
on the return trip mostly uphill and a lot less conversation. Then ~1.7 @ 6:38
by myself back to my hotel. Felt good and no discomfort in the adductor (or
hamstring that felt tweaked the day before). https://connect.garmin.com/activity/705661789
Thursday: After the good Wednesday run (plus a bike
. I was breathing hard and it wasn't easy. That
ride Wednesday night) I managed a 9-miler averaging 6:28/mi on the same trail.
Essentially it was the same out-and-back but with more warmup mileage. I was
shooting for ~6 mi at HMP targeting and did 5.8 because of the way the trail
happened to work out. The outbound was again downhill and this time with a
headwind and I really eased slowly into the HMP because I didn't know if I'd
have it in me. By the turnaround I had worked it down to 6:27/mi so only 2
seconds slow (but mostly downhill&hellip
said, on the way back I actually started feeling better and despite the uphill
sections saw my pace increase and average ahead of target at 6:14/mi (that is
actually within my 6:10-6:15 target range for LT pace). Cadence was short and
form felt really good. After the HMP I struggled to keep the form together on
the ~1.6 remaining miles home but pace was still respectable. https://connect.garmin.com/activity/706782776
Saturday: Did a 3 mi brick run avg 6:31/mi on an
indoor track. The brick was around 40 mins after an intense 100' FTP bike ride
and although I started strong on the run my form quickly started to fall apart
and I could feel my hamstring start to be a bit tight. So I called it a mile
earlier than I intended. https://connect.garmin.com/activity/708100609
Sunday: 12.5 miles at 7:21 avg pace…on the treadmill
at 1.5% incline. My wife had to leave for a business trip in the morning so I
had to do my long run on the mill while the baby was sleeping and the other
girls were out of the house at an activity. I did a half-mile warmup then settled
into a very, very easy pace. I felt I could have run a lot longer but I didn't
want to push it since it was my longest run in 3 weeks (actually the 7.75 mile
and 9 mile were also my longest in 3 weeks when I did them too, so more reason
to take the re-building nice and slow). https://connect.garmin.com/activity/709014321
Now at ORD just boarded a flight getting ready for the week
ahead. Onward and upward!!
EZish run for me today. Two reasons -- 1) the roads are still covered with snow and ice...patchy, so it is doable, but requires lots of attention. 2) concerned about the rt. knee issues I have been having. I ended up just doing a normal w/u, followed by 2miles at new Zone3, and then just about 1mil at Z4. Called it good at that point.
It was slow going; wasted 30 min puttering around, so it's MS only now.
65' -7.67 mi
2 mi WU
1X2mi @Z3 nailed 'em both at 7:22
1X1mi Z1 stowed jacket in car and walked 6'
2X1/2mi @Z4 -7.08 &7.11
1X1 @ Z4 @ 7:07
I walked the rests between sets to recover. The Z3 2 miles were the hardest. This week's Z3 pace is 20 seconds faster than last week's Z4 pace. I was spent after completing the MS. This was as much of a mental mental challenge as it was a physical one. A nap would have been nice today.
Somebody ^^^^ forgot to mention she got 3rd in her AG...well done Betsy!!!
I am running daily through 3/3 for the RDP overlay and this week had all short runs of 2 miles. Thursday I ran outdoors in sun around the LTF in Scottsdale AZ (gorgeous to be out running without my face freezing!) and swam a bit in the outdoor pool. Heaven! Friday I went for a short run from my friends home in horse country. Saturday was my "test" running the Phoenix Half Marathon with no real race plan other than what Coach Patrick advised: easy first 3 miles, steady 7 miles, hard 5k at the end, all by RPE. Well, I did that, but must confess I cheated and looked at my watch for hr a few times when I was supposed to NOT look till post race.
I had a pretty good race overall, as Betsy noted, we had a really nice day to run (other than the wind in mile 7 and mile 12) and while I didn't PR this distance, I ran quite well considering I've basically done only a few TH workouts this out season, and at a low vdot to boot. I ran 8:18 pace for the last 10K so I will us this as my new vdot.
Jan 7 5k treadmill test: Vdot 37 25:34 for 8:14 pace
Feb 28 final 10k of 13.1 race : Vdot 38 51:24 for 8:18 pace
overall pace for the race was a 37 vdot.
HR MAX for the half was 173. HR AVG for my Jan test was 174!
Yesterday after a great baby shower for my hostess here in Scottsdale we went to hike Pinnacle Peak. But I had to get in at least a mile for the 28 day run challenge, so for the first mile of the trail I "ran". Took me 14:15 to go 1.05 miles! My lungs hurt from that effort for about two hours!!! It was so gorgeous though. Betsy is spoiled living here!
Today I am going to run indoors as the storms are here finally and its cold, very windy and WET. Tomorrow ends my 28 day block, and I hope to run in horse country once more before flying back to snow and cold in Detroit.