NOV OS Wk 2 Run Thread- Gain Momentum!
One week is in the books! Now with testing behind us for now, we can start getting into the zone! Remember, it is still early, you might not pay for overdoing it yet, but you will. Now is where we can start to get into the habit of these workouts and gain momentum moving forward! Share it here!
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Heading back to NJ tonight and will be back home for tomorrow's run
Did my Wednesday 1 hour Zone1/2 this morning (Im in Australia , so ahead of you in terms of time), and finished off in Z3 as per plan. Again, feeling good......must be the 2 cups of coffee I drink to get me started!
Nice work everyone!! @ Mark- Good call and I am sure that cute pup of yours was soooo appreciative of the walk
Got my brick done tonight! I forgot to enable the GPS after using my watch on the trainer....so the first 5 minutes was not being tracked...then I enabled it and the watch was just acting funky. So I had to go by HR and calculate my pace after completing my route. Did 3.25 miles in 28:15 which was an 8:40 pace. Felt pretty good! Calves have been tight so I am rolling and stretching A LOT.
Run tomorrow after work!
Sorry to hear about the hammy, Mark. Rest and ice it, and let your PT work some magic!
Had a good 6 miler this morning on my go to course from my house -- a 3 mile loop that twists through the neighborhood with rolling hills. I live at the top of a somewhat steep hill (all runs end with a hill climb). Total ascent is around 170 feet in that 3 miles. So I did that 2x today.
Kept the pace pedestrian in Z1/Z2 for the first 4 miles. On 5 I wasn't paying much attention and I had bumped down beyond Z3 (5 was 9:21) -- guess I was having fun. So for mile 6 (uphill) I felt compelled to keep trying for negative splits. 9:28 is Z3 for me and 1/4 mile out I was on a 9:11 pace for the last split, but then there is that last hill. Ended up at 9:27.
Based on conversation w/Patrick I'm working on 30 this week. I was doing 30-36 for 5 week up to October 9th preparing for a 200 mile relay forest service road relay. Ran out of time this morning but depending on how the schedules fall for the remainder of the week I should get close to if not hit 30. I might try to run some single track Sunday (very aerobic for me) so we shall see. I know of a nice 10 miler on the Ouichita Trail from the 202 to the 192 mile marks.
Love runs like this morning. Great start to the day.
The brick run yesterday at Z1-2 felt a little sluggish, but just tried to keep the cadence at 180 to shorten the stride and not pound the pavement. The 60' run today felt better, esp since I didn't start on tired legs. Held very consistent paces around 8:15 for miles 1-6, then bumped up to Z3-4 for the last mile and a half to close out the last 12 mins of the run. Actually got closer to Z4 than I should have. The run was in the afternoon, so less recovery time if I try to so the 4x4' Z5 bike tomorrow early in the morn. Hope I have enough energy for that pain-fest. Good work everyone!
Managed 6.5 miles @Z1/2 in 54', with a final Z3 push for the final mile.
@ Phil- But you GOT IT DONE!! Nice work and next time it will feel better
Great work everyone!! Getting it done. Don't forget to log your miles in the accountability doc....its looking a lil bare
I got 6 miles done today with avg pace 8:59 (z1/z2 pace). First 3 miles are mostly uphill (mile 2/3 mostly uphill) and my HR was in my z3 range during that time...so I am counting that as my "finish it off with z3". felt good and was happy it was a nice day out! However- I really DON"T like that the sun is going down so early...its dark by the time i'm out of work!
Lots of reflective gear and lights....just call me the running Christmas tree! Safety first! lol
First 6.8 miles at just below Z2 pace. Finished off with a mile at Z4.5 and then enjoyed some pasta and meatballs with the family
Getting excited about tomorrow's 4x4s!
I did a loop of my favorite park (8.4 miles). I forgot my heart rate monitor, so I had to use perceived effort and pace. I Ran in the dark and wished I had my headlamp. The first 6 miles were Z1/Z2 (8:55) then I did the 3 X 30' strides and finished Z3 (8:23)
60 min / 7.3 miles avg 8:15 .... fastest pace was about 7:40 , but most of it was 8:00 miles
Felt a little tired at the end, looking forward to the 4x4s tomorrow!
Starting a week behind, so I did my VDOT test yesterday. Of course it was the first snow storm of the season, so I was forced to do it on the treadmill at lunch. I find it a bit scary to be running a 5k all out on the treadmill, thats the last place you want to stumble and fall! Managed to hold on to a 50, which is a bit lower than my long run pace and HR would indicate, but to be expected with the lack of threshold intervals in my running recently. So the line in the sand is drawn, time to get to work.
Had the 2 year old this morning, so used the jogging stroller and hit the road for 31 mins (3.8 miles). Definitely adds to the fatigue level when heading uphill. Was surprised to still hit the faster end of Z1-2 window. Strides are not happening with jogger wheels right below my feet, so just kept the steady pace to the end. Legs need the rest tomorrow. https://connect.garmin.com/modern/activity/948049254
Brick was tough tonight! Legs were tired. But got it done! 9:09, 9:02, 8:34. (z1-z2).
Jog tomorrow, Saturday will be my rest, racing a duathlon on Sunday!
Very slow run tonight on tired legs. Great bike ride though. So happy for the rest tomorrow!
I wish I could get this done in daylight! We are having a warm November in Michigan and I am loving running in shorts still this time of year. My legs were a little tired, but three days in a row is a lot for me. I am looking forward to the weekend run with a little rest. I can't wait for those mile repeats!