OK final wko on the walk-to-run re-entry program. I added an interesting element to my w/u. I usually do the pre-run activation and then head out to run. Today I did strides in my bare feet back and forth between my son's room and my daughter's room while my son was at the other end of the hallway taking aim at me with his semi-automatic Nerf gun. Lot's of fun for all. Fortunately he finally ran out of ammo,I didn't realize we owned that many Nerf bullets. The final week of the program is 3' walk/10' run x3. My running zones are ancient (I haven't been able to test because of a recurring hamstring injury) and part of my rehab has been changing my running form to decrease stress on my knee (my other recurring injury). I felt great both from a cardiovascular standpoint and my joints. Each of my 10' runs were well faster than my "old" z5 pace. Of course my calf started to hurt half way during the 2nd one, but I felt like today I just needed to suck it up and endure a little pain as I know race day is going to bring many different forms of suffering. Hopefully I haven't picked up a new problem. Its a swim day tomorrow, so I will just cross my fingers that my calf is ready to go Tuesday am when I climb back on the bike.
Ran a local half mary that I've run since it started in 2010. Just wanted to run it like the run durability long run Below, at and above race pace. Ran the first 5 with my two workout buddies a little slower than below pace, then 5 at (+/- 5") race pace, then just wanted sub 9's the last 5k. Mile 13 was my TH pace. Legs felt meh throughout, and my right glute and itb were a little ouchie on the last couple miles. Was 6 minutes slower than being a bit rested in warmer weather in Phoenix last month. Hope I can grab a bit more run fitness for my out season test half in 3 weeks!
In other news, fellow EN'r Cathleen, who suffered right next to me yesterday during that 2x20 had a kick butt race putting down a 1:39:59 for 2nd in our AG. That girl rocks!
First massage of the OS on tap for Thursday. I'm way overdue!
Long run yesterday since I'm planning a half mary in a few weeks. 12 miles and felt pretty good. 2-mile warm-up and 10 miles that averaged a bit faster than Z3 (8:42 pace). Threw in a couple of Z4 miles in the middle. Note that I stopped every 2 miles for a drink and/or Gu so I certainly would not be able to hold that pace for a continuous run, but it was great to be picking up the pace:-) Heading to Florida tomorrow for 5 days so I'm hoping to get lots of running and swimming in
I also had a long run yesterday. Warm up 2 miles, tried to negative spilt up until 60' and the 4x1 at z2. I stopped 30 sec between miles. Had a gu at mile 3 and mile 9. My legs were super heavy but HR looked good. Thankful for rest day today!
Not sure if anyone else is having issues with 920? I'll check gear forum too. Mine had me run a 5:15 mile 6... Uh, only in my dreams.
I had a long day on Saturday and couldn't get in the run. So, it was moved over to Sunday.
51' for 6.66 miles 1 mi warm up and then: 20' of both Z2 & Z3
Completed at the Y while the kiddos had their swimming lessons. Sported a new pair of Clifton's for their maiden run. Warm up was at a :30 faster pace at the same perceived effort as usual. Ramp up to Z2 pacing seemed effortless. Everything was going pretty darn well until the end. I started having lower back pain, which continued to be sore for the rest of the afternoon. The shoes definitely changed my posture, I just have to figure out how. Any thoughts?
Went from a 10mm drop Ghost 6 to 5mm drop Clifton's
Well, as seems to be typical these days, a "weekly wrap up" vs. individual workout postings. Too much going on!! But I did some good work this week and for the first time felt really good about running – my body feels "75% and improving by the day" – and I was able to knock out a 50-mile running week with a solid 18-miler on Sunday and a relatively successful 13-mile MP workout on Wednesday. I also got in 3 rides totaling 3:15 on the bike.
Monday – 60' FTP bike ride. Was planning on 2x12' but after 12' @ a disappointing 1.01 and the next 4' @ 1.02 I called a "reset" and did the rest as 15' at a much lower (but still z4) 0.95. https://connect.garmin.com/activity/733373778
Tuesday – Run 5.5 mi @ 6:49/mi avg. Failed LT run workout. Scheduled 10-mi with 6x1mi(400m) targeting 6:20-6:25 for the intervals. Ran the first two at 6:14 and 6:19 but my ankle muscles started to feel really oddly worked (totally strange!) so I did the next mile slower then called it early at 5.5mi. https://connect.garmin.com/activity/729510219
Wednesday – Run 13 mi @ 6:47 avg on hilly terrain. Solid MP workout that included 10mi @ MP targeting 6:45-6:50/mi and hitting 6:38 on the outbound (mostly downhill with a tailwind!) and 6:49 on the return trip (mostly uphill with a headwind). Excellent to nail that workout although injured adductor started really feeling uncomfortable and impacted gait in the last mile. https://connect.garmin.com/activity/729510233
Friday – Run 9 mi @ 6:50/mi avg. Evening run after long day-trip from Chicago to the East Coast and back, and colder than expected out on the Chicago lakefront path. That said, ran a nice effort including 6 mi of out-and-back on the trail with the upwind 3mi @6:51 and the return trip at 6:42. Adductor was pretty good although left hamstring was a bit tight. https://connect.garmin.com/activity/730632341
Saturday – Run 4.5 mi @ 6:54/mi avg done <24 hours after the prior evening's 9-miler. Felt pretty good. https://connect.garmin.com/activity/731048353 <br /> Saturday – Bike 60' ABP the afternoon following the morning run. Third workout in 24 hours so RPE was pretty jacked. Did 14' warmup then ABP structured ad 2x22'(2') hitting 0.89 and 0.93 for the intervals. https://connect.garmin.com/activity/732362684
Sunday – Run 18 mi @7:08/mi avg. Brutally windy so hard to calibrate pace in the different portions of the run. RPE was reasonably mod-high for the first 7mi then lower when I met up with a buddy for most of the remainder of the run. Felt good for the whole run and very encouraged to get it down with no ill-effects. https://connect.garmin.com/activity/732371507
Had to push the Sunday run to Monday due to soccer with two hour drive each way, church, and just too freakin' tired! I don't have a HM or 10K race to do, and have missed some of the last 2-3 wk workouts, so I did the usual 1x2 Z3 and 2x1 Z4, plus one more at Z2. Felt good except for a "hip pointer" that I had 2 weeks ago, but not last week? Gonna stand down on running until pain resolves (still quite sore just to walk today). I've never had this before....any ideas? It hurts right behind my hip joint laterally. Felt better/resolved with running downhill?
Comments
The final week of the program is 3' walk/10' run x3. My running zones are ancient (I haven't been able to test because of a recurring hamstring injury) and part of my rehab has been changing my running form to decrease stress on my knee (my other recurring injury). I felt great both from a cardiovascular standpoint and my joints. Each of my 10' runs were well faster than my "old" z5 pace. Of course my calf started to hurt half way during the 2nd one, but I felt like today I just needed to suck it up and endure a little pain as I know race day is going to bring many different forms of suffering. Hopefully I haven't picked up a new problem. Its a swim day tomorrow, so I will just cross my fingers that my calf is ready to go Tuesday am when I climb back on the bike.
http://tpks.ws/4aZv
Ran a local half mary that I've run since it started in 2010. Just wanted to run it like the run durability long run Below, at and above race pace. Ran the first 5 with my two workout buddies a little slower than below pace, then 5 at (+/- 5") race pace, then just wanted sub 9's the last 5k. Mile 13 was my TH pace. Legs felt meh throughout, and my right glute and itb were a little ouchie on the last couple miles. Was 6 minutes slower than being a bit rested in warmer weather in Phoenix last month. Hope I can grab a bit more run fitness for my out season test half in 3 weeks!
In other news, fellow EN'r Cathleen, who suffered right next to me yesterday during that 2x20 had a kick butt race putting down a 1:39:59 for 2nd in our AG. That girl rocks!
First massage of the OS on tap for Thursday. I'm way overdue!My Sunday run was
3mi zn2-3 building
8x 400 (1') @ zn5 - 5to10sec
1.5mi ez to the house
6.5 in 50'.
Long run yesterday since I'm planning a half mary in a few weeks. 12 miles and felt pretty good. 2-mile warm-up and 10 miles that averaged a bit faster than Z3 (8:42 pace). Threw in a couple of Z4 miles in the middle. Note that I stopped every 2 miles for a drink and/or Gu so I certainly would not be able to hold that pace for a continuous run, but it was great to be picking up the pace:-) Heading to Florida tomorrow for 5 days so I'm hoping to get lots of running and swimming in
Not sure if anyone else is having issues with 920? I'll check gear forum too. Mine had me run a 5:15 mile 6...
Uh, only in my dreams.
51' for 6.66 miles
1 mi warm up and then:
20' of both Z2 & Z3
Completed at the Y while the kiddos had their swimming lessons. Sported a new pair of Clifton's for their maiden run. Warm up was at a :30 faster pace at the same perceived effort as usual. Ramp up to Z2 pacing seemed effortless. Everything was going pretty darn well until the end. I started having lower back pain, which continued to be sore for the rest of the afternoon. The shoes definitely changed my posture, I just have to figure out how. Any thoughts?
Went from a 10mm drop Ghost 6 to 5mm drop Clifton's
Monday – 60' FTP bike ride. Was planning on 2x12' but after 12' @ a disappointing 1.01 and the next 4' @ 1.02 I called a "reset" and did the rest as 15' at a much lower (but still z4) 0.95. https://connect.garmin.com/activity/733373778
Tuesday – Run 5.5 mi @ 6:49/mi avg. Failed LT run workout. Scheduled 10-mi with 6x1mi(400m) targeting 6:20-6:25 for the intervals. Ran the first two at 6:14 and 6:19 but my ankle muscles started to feel really oddly worked (totally strange!) so I did the next mile slower then called it early at 5.5mi. https://connect.garmin.com/activity/729510219
Wednesday – Run 13 mi @ 6:47 avg on hilly terrain. Solid MP workout that included 10mi @ MP targeting 6:45-6:50/mi and hitting 6:38 on the outbound (mostly downhill with a tailwind!) and 6:49 on the return trip (mostly uphill with a headwind). Excellent to nail that workout although injured adductor started really feeling uncomfortable and impacted gait in the last mile. https://connect.garmin.com/activity/729510233
Thursday – 75' ABP bike. Warmup of 14' then then ABP of 3x19'(2') hitting IF 0.85, 0.85 and 0.89. Good ride but RPE was pretty high. https://connect.garmin.com/activity/732362658
Friday – Run 9 mi @ 6:50/mi avg. Evening run after long day-trip from Chicago to the East Coast and back, and colder than expected out on the Chicago lakefront path. That said, ran a nice effort including 6 mi of out-and-back on the trail with the upwind 3mi @6:51 and the return trip at 6:42. Adductor was pretty good although left hamstring was a bit tight. https://connect.garmin.com/activity/730632341
Saturday – Run 4.5 mi @ 6:54/mi avg done <24 hours after the prior evening's 9-miler. Felt pretty good. https://connect.garmin.com/activity/731048353 <br />
Saturday – Bike 60' ABP the afternoon following the morning run. Third workout in 24 hours so RPE was pretty jacked. Did 14' warmup then ABP structured ad 2x22'(2') hitting 0.89 and 0.93 for the intervals. https://connect.garmin.com/activity/732362684
Sunday – Run 18 mi @7:08/mi avg. Brutally windy so hard to calibrate pace in the different portions of the run. RPE was reasonably mod-high for the first 7mi then lower when I met up with a buddy for most of the remainder of the run. Felt good for the whole run and very encouraged to get it down with no ill-effects. https://connect.garmin.com/activity/732371507
Had to push the Sunday run to Monday due to soccer with two hour drive each way, church, and just too freakin' tired! I don't have a HM or 10K race to do, and have missed some of the last 2-3 wk workouts, so I did the usual 1x2 Z3 and 2x1 Z4, plus one more at Z2. Felt good except for a "hip pointer" that I had 2 weeks ago, but not last week? Gonna stand down on running until pain resolves (still quite sore just to walk today). I've never had this before....any ideas? It hurts right behind my hip joint laterally. Felt better/resolved with running downhill?
http://home.trainingpeaks.com/athlete/workout/CA2KU35KDSZRDDAICG4FPJIQJM