Finished with a treadmill brick run today; including the strides, 3 miles @ 10:16, 10:05, 9:43, with a bonus 0.13 @ 9:55 pace. Feeling a little heavy, but not too bad leading into an off day.
Completed a 4 mile brick run off the bike yesterday and for whatever reason it felt like it took forever. Legs were feeling heavy even though my average pace was 7:39 per mile. Looking forward to having the day off of the legs today!
Got in my 2nd workout of week 1 of my returning to running, and I use that term loosely. If you've ever seen the 8 weeks it's more walking than running at this point which is fine by me. I just want to be set up to start running in the JOS.
Anyway thanks for letting me play along in the NOV OS
hilly run midday today for 4+ miles. i'm realizing that I need to focus on fueling properly as the last mile or so, I was starving and this impacted my pace
Got in 5 miles on the t-mill at the gym after my strength workout. No hills or grade adjustments since I ran rolling hills yesterday and will again tomorrow. Started out feeling a bit fatigued but cleared up and I felt pretty strong once I got warmed up. I'm at 20 miles so far for the week, if I continue to feel okay I'll shoot for 30, if not, I can back off and perhaps cut Sunday to just intervals. Good to be a little ahead so I have some options if fatigue sets in.
Did the run on the TM after the bike. I'd thought about going outside (it's fairly nice today at 54 dF...), but I didn't know how well I'd do with the big hill leaving the subdivision after how I felt on the bike. However, knowing I'd have to write about it, I did it!
3.68 miles total @ 9:54, 9:25, 9:13, and 9:14 pace for the last 0.68. Not quite split between Z2 (9:33) and Z3 (9:15), but close.
Did a trail run (8.8 miles) with my running friends today. No 2 X 1 miles, but my heart rate was sort of elevated climbing hills. Mainly Z3 50% and Z2 50%. It felt nice! Avg pace 9:43 mile. Nice for trails! Looking forward to the bike tomorrow.
Swapping Saturday and Sunday's workout's to accommodate schedule. Ran 3mi at GRP the 2 x 1 then 2 more miles at GRP on the mill. Felt pretty good considing the high mileage.
Kids slept in, so I was able to get this 30' done as a brick, which was nice to not mess with family time later in the day (SAU's baby!!) Felt stronger than last Saturday, and hit/exceeded the Z2 out (7:57) and Z3 back (7:39) target paces. Nice chilly morning helped to keep the body temp down, but heart rate felt the bike workout earlier, and was in Z4 for most of the run. RPE was more Z3/ABP though. https://connect.garmin.com/modern/activity/949755483 Another tough run tomorrow morn, but freezing temps will help with paces.
Early am trip to Portland made for an early run. First mile with the pup, then down to business. Road trip and Voodoo donuts on plan, so I needed as many miles that I could squeeze in.
I ran off the bike into a sunny but 39 degree (F) morning. Mainly Z1/Z2 @ 8:49 pace. This is the fastest I have run at that low of heart rate in a long time. I know the cold weather helps, but it still feels good. Oh... I do the weekend backwards, so this was my 30 minute run.
Looks like most of us are beginning to enjoy prime running weather. No less here in central Arkansas.
I'm trying to figure out training priorities with the addition of NOS. The number one priority is working with my wife Virginia. She is a runner of two years and is targeting the Little Rock Marathon weekend for her first half. She is beyond the injury prone first couple of years and is now starting to pick up her pace. So off the bike on Tu/Th works well since I can join her. Saturday is her long run and I've kept that date with her, and love it. Her pace is perfect in the middle of Z1/Z2 for me. 8.3 yesterday. But I did cut the bike short to 45 minutes doing only the warmup and the first 20 minute interval at about 95%. At that point I did not want to push it with my legs.
Sunday is perfect here today. Started my long run of 9.4 at 7am in beautiful 42 degree fall weather. Executed to the NOS plan and was tired by the end. 17.7 miles is enough in these two days. Talking with Patrick 10 days ago he wanted me at 30 to start NOS (had a good running ramp up in September and October). So I hit my goal, and that was enough. Ease back in.
So I guess what I cut from the Saturday bike I more than make up in running miles. What do you think? I'm a runner more than a cyclist so I think this will work for now.
Out of town on Business. Set up the trainer in the hotel room and got 3 solid runs in Fri, Sat, and today. I am aiming for a 1/2 Marathon the first week of Dec so Patrick said to build distance and frequency and let the Z4 speed work go for now so that is what I am doing. 3.7 mi., 3.5 mi brick after bike, and 8.15 mi at mostly 9:30 pace. Also got my new Stryd running power meter and am trying to get some idea of what the numbers mean. Made my goal mileage for the week, now on to Next week! And did I mention a day off? R2
Preferred to stay on the treadmill for the structure of the Z4 intervals. Warmup with strides, 3 miles LRP, 2 x 1 Z4, followed by some Z3 to finish, with some cooldown. Total of 7.52 miles in 1:14. Stretched it a little bit because the legs felt better than expected.
Made the 22 mile goal this week; hope to keep it up! Keep up the work, everybody!
Can't say enough about doing Dynamic Warm up before runs (non-bricks). They are in the Webinar on the WIKI under successful running for triathletes prescribed by a PT - Mike Silva. 2-3 minutes and I'm ready to go. here's the link
Did Saturday workout schedule today and kinda caved at the end of the run. Think I was just underfueled... still a great week overall with about 31 miles total running logged. Great work everyone!
Started out at 4am on Saturday with an early morning swim meet (short run wko posted above) and then my son's playoff soccer game (decided by penalties -- we won!) and a 60' bike session before a social event last night. Bike ended up as 2x15' @ 0.95, 0.97; took it a bit easy due to early am wake up and accumulated fatigue from the week.
Had my daughter's birthday party this morning, some two-hand touch football with the kiddos this afternoon, and a 9.5 mile run with 3x1 miles Z5 intervals at the track late this afternoon. 34.7 miles of running on the week!
Finally a Monday Had an awesome weekend too. Swapped my Saturday and Sunday workouts over - couldn't do the brick session as scheduled on the Saturday because I had a dreaded meeting with IKEA planned. A good 10miler on saturday, and got some strength training in to keep my injury free. Then a nice long bike ride on sunday (40Miler) with a comfortable z2/z3 run to boot.
@Pat - this is a run focused Outseason, so you should be fine trimming some bike time for running. I have the most problems in races with getting a strong run, so I am very happy to see this change in the OS. I just have to keep the intensity down as prescribed, to help prevent injuries. I get in trouble when I push my paces too quickly.
Got the 60' run done at 530 am in 30 deg F. Frosty morning in Peoria IL. I hit the paces ok, but definitely felt like I had to try harder to hit the same paces as last Sunday. Cumulative fatigue is already beginning. Rest days will become more and more important with each week. Gotta resist the urge to do much at all on Mon and Fri besides core routine. My swim bug is always buzzing in my ear, just to burn some calories so I can EAT! I do love food.
Tough sunday run for me. Was down in Phoenix, and ran most of the IMAZ course, but it was a bit warmer that I am used to. The fatigue from the week, especially getting back on the bike after so long was noticeable. Did 10 mi in 1:19, so a little slower than usual, but my HR was about 10bpm higher. I've noted my Resting HR has been climbing through the week, so I'm definitely taking full advantage of monday rest day to try to catch up.
Comments
Got in my 2nd workout of week 1 of my returning to running, and I use that term loosely. If you've ever seen the 8 weeks it's more walking than running at this point which is fine by me. I just want to be set up to start running in the JOS.
Anyway thanks for letting me play along in the NOV OS
3.68 miles total @ 9:54, 9:25, 9:13, and 9:14 pace for the last 0.68. Not quite split between Z2 (9:33) and Z3 (9:15), but close.
Now to recover hard for tomorrow's long/hard run!
Did a trail run (8.8 miles) with my running friends today. No 2 X 1 miles, but my heart rate was sort of elevated climbing hills. Mainly Z3 50% and Z2 50%. It felt nice! Avg pace 9:43 mile. Nice for trails! Looking forward to the bike tomorrow.
Kids slept in, so I was able to get this 30' done as a brick, which was nice to not mess with family time later in the day (SAU's baby!!) Felt stronger than last Saturday, and hit/exceeded the Z2 out (7:57) and Z3 back (7:39) target paces. Nice chilly morning helped to keep the body temp down, but heart rate felt the bike workout earlier, and was in Z4 for most of the run. RPE was more Z3/ABP though. https://connect.garmin.com/modern/activity/949755483 Another tough run tomorrow morn, but freezing temps will help with paces.
3x1 mi @Z1/2; 2x1 mi @ Z4.
I ran off the bike into a sunny but 39 degree (F) morning. Mainly Z1/Z2 @ 8:49 pace. This is the fastest I have run at that low of heart rate in a long time. I know the cold weather helps, but it still feels good. Oh... I do the weekend backwards, so this was my 30 minute run.
Completed the WKO as prescribed, what is different for me this year is I am already starting to feel fatigue in the legs, will make for a long OS....
I'm trying to figure out training priorities with the addition of NOS. The number one priority is working with my wife Virginia. She is a runner of two years and is targeting the Little Rock Marathon weekend for her first half. She is beyond the injury prone first couple of years and is now starting to pick up her pace. So off the bike on Tu/Th works well since I can join her. Saturday is her long run and I've kept that date with her, and love it. Her pace is perfect in the middle of Z1/Z2 for me. 8.3 yesterday. But I did cut the bike short to 45 minutes doing only the warmup and the first 20 minute interval at about 95%. At that point I did not want to push it with my legs.
Sunday is perfect here today. Started my long run of 9.4 at 7am in beautiful 42 degree fall weather. Executed to the NOS plan and was tired by the end. 17.7 miles is enough in these two days. Talking with Patrick 10 days ago he wanted me at 30 to start NOS (had a good running ramp up in September and October). So I hit my goal, and that was enough. Ease back in.
So I guess what I cut from the Saturday bike I more than make up in running miles. What do you think? I'm a runner more than a cyclist so I think this will work for now.
R2
Made the 22 mile goal this week; hope to keep it up! Keep up the work, everybody!
Can't say enough about doing Dynamic Warm up before runs (non-bricks). They are in the Webinar on the WIKI under successful running for triathletes prescribed by a PT - Mike Silva. 2-3 minutes and I'm ready to go. here's the link
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Successful+Running+[Webinar+April+2015];
Started out at 4am on Saturday with an early morning swim meet (short run wko posted above) and then my son's playoff soccer game (decided by penalties -- we won!) and a 60' bike session before a social event last night. Bike ended up as 2x15' @ 0.95, 0.97; took it a bit easy due to early am wake up and accumulated fatigue from the week.
Had my daughter's birthday party this morning, some two-hand touch football with the kiddos this afternoon, and a 9.5 mile run with 3x1 miles Z5 intervals at the track late this afternoon. 34.7 miles of running on the week!
Ready for some Sunday Night Football and sleep!
Had an awesome weekend too. Swapped my Saturday and Sunday workouts over - couldn't do the brick session as scheduled on the Saturday because I had a dreaded meeting with IKEA planned.
A good 10miler on saturday, and got some strength training in to keep my injury free. Then a nice long bike ride on sunday (40Miler) with a comfortable z2/z3 run to boot.
Earned my steak and pint
@Pat - this is a run focused Outseason, so you should be fine trimming some bike time for running. I have the most problems in races with getting a strong run, so I am very happy to see this change in the OS. I just have to keep the intensity down as prescribed, to help prevent injuries. I get in trouble when I push my paces too quickly.
Got the 60' run done at 530 am in 30 deg F. Frosty morning in Peoria IL. I hit the paces ok, but definitely felt like I had to try harder to hit the same paces as last Sunday. Cumulative fatigue is already beginning. Rest days will become more and more important with each week. Gotta resist the urge to do much at all on Mon and Fri besides core routine. My swim bug is always buzzing in my ear, just to burn some calories so I can EAT! I do love food.
Tough sunday run for me. Was down in Phoenix, and ran most of the IMAZ course, but it was a bit warmer that I am used to. The fatigue from the week, especially getting back on the bike after so long was noticeable. Did 10 mi in 1:19, so a little slower than usual, but my HR was about 10bpm higher. I've noted my Resting HR has been climbing through the week, so I'm definitely taking full advantage of monday rest day to try to catch up.