Nov OS Wk 3 Run Thread- And we keep running!
Can't believe it is week 3 already! Time flies when you are getting faster (/more durable). Forgive me teammates, for I have sinned! I had an epic work week with some health issues, so my week 2 went off the deep end. Ready to get back to it tomorrow. Keep up the good work everyone! By now you should be feeling like you are getting in a groove with the workouts, but also might have more and more fatigue creeping in. Keep on the self-care, whatever routine that might be for you.
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Got my brick done tonight at the local track. 3.6 miles @ GRP (~9:20). Tomorrow if I'm feeling well I'll add a few miles to the workout in order to bank them up as I'll be flying long haul to China this weekend which means I'll lose a day going out.
@ Anu- Being a sherpa is VERY important...small derailment is just that SMALL. No worries! You're gonna have a great week!
Got my run in this morning before work...legs feeling tight and a little tired from this weekend's race. Gotta do some more self care.
Keep up the great work!!
Did my run as a brick. I am still managing to get out the door and get these done, but its getting hard to leave the house when it is so dark outside. 30 minutes - 3.43 miles. Z1/Z2.
Travelling again this week, flew into Detroit Tuesday morning, Did my Tuesday run as a brick last nigh...Due to work commitments this evening I had to do today's run early this morning. With so little time between the WKO 's certainly felt it in my legs and heart rate a bit higher than normal but it is done!
Great run yesterday followed by crappy run this am. Yesterday I hit the numbers: 4mi @29:30 with the HR staying ~154 range. This morning I ended up cutting short the run, got through 5 miles @ 40:30 with HR ~163 which is very high for z1/z2 pace, couldn't get it to drop no matter how I slowed my pace, which is a big indicator of fatigue. I figured, no reason to just add to the fatigue with junk miles, so I called it at 5.
Brick run yesterday was ok, at least not too sludgy like last week Tue. Hit the numbers and not too fatigued at the end.
60 min run this morn felt pretty good too, with perfect running weather. 50 deg, with some south wind to keep those legs honest. Trying to not face hound my watch for the first 6 miles to see if I can train myself to hold a pace from feel/RPE. Some big differences across the paces, but hills make that a bit more challenging to do. Any-whoo, kept paces just a tick above targets, which I hope to do progressively in wks 5-7 so I can hope for a bit of a bump in the vDOT for wk8 test. Still, have to watch fatigue and injury prevention closely. The roller is my friend.
Great run tonight. I left my Garmin and HRM in my daughter's car and went out without them. Never worried about pace or HR and put in a great time and distance for me. I think that anxiety gets the best of me on so many runs. Tonight reminded me that just having fun id why I do this. Hoping to remember that as the fatigue sets in!
@Leslie, Sorry to hear about the knee but better to take some easy miles or a break rather than end up on the couch. Hope the new orthotics will solve the problem. Fingers crossed.
@Mark, good luck with that hammy. Those darn things seem to hang on forever.
@Leslie, hope the new orthotics do the trick.
Finished the morning brick on the dreadmill, since we had 40-50mph winds and 45F outside. A sweaty body heading out in those conditions, and I might have gotten hypothermia and end up missing work. oh wait, why's that bad? Foot pod did not want to play well, it didn't sync for the first mile, then started, but locked up at 3:10/mile. Or maybe I was just flyin at 20 mph today! did fine for hitting z1-2 pace for 30 mins. Strides hurt a little tho.
Wednesday: 6.8 mi on the treadmill. Felt like a great run. But I also had to stop for 5mins to put a baby back to sleep. Started off slow roughly 9:40-9:50 min/mi and very quickly built up to 8:20's . The last mi had me cruising around 7:45.
Now I get the feeling that though my vdot test was medicore I can maintain a faster pace over longer distances . Mainly because a lot of non-training in 2015 was running pushing a 2 year old during my runs.
I got in 6.3 today with a friend at a conversational pace (mostly Z1, a little into Z2). Front loading my volume this week due to travel schedule so didn't do this run as brick and added distance instead.
Dave
For Wednesday's run it was just me and deer at the park. Its nice seeing there deer eyes reflect back with my headlamp. Did a loop (8.5 miles). I forgot my heart rate strap so, I went by feel. I averaged 8:53 pace and felt good.
I did yesterday's 30 minute as a transition run off the bike workout. Holy cow was it windy and rainy. I should have worn gloves, because my fingers were numb. I was trying to think of how hot and humid it will be in Texas in May.
I did 3.47 miles. Each mile was faster than the previous (8:57, 8:40, 8:32, 8:19). I think I wanted to get home and take a hot shower.....
I did a no-no run on an OS day off this morning. It was a quick 4 miler with a friend who wanted to run early, and I had not seen them in quite a while. It was a slow Z1 run, so I am hoping the legs did not take too much of a hit for tomorrow's bike-run WKO. We shall see.
Great and inspiring seeing everyone's efforts and posts.
Dave
8 this morning with Virginia on her long run. We ran with the Little Rock Marathon training group on parts of the marathon course in Little Rock and North Little Rock. The Arkansas River bisects the run and the bridge is a pedestrian repurposed rail bridge -- the Clinton bridge. The bridge is next to the President Clinton Presidential library (we call it the double-wide over the river). All-in-all this is a favorite route for both of us, and its always a treat to run with ~100 other runners.
https://www.strava.com/activities/432469697
Did my 4 mile run today. Wow, I have not run this amount of runs in one week in maybe the last 7 or so years!! up to now, I was usually just sticking to 3 runs maybe a 4th as a quick brick. I am liking the run durability plan... it makes running seem easier for what ever reason. Or maybe the I feel like I am finally back into my workouts, with a purpose and with some goals and accountabilities. I love having a mileage goal.... I would of probably ran only 3 today and know where I am at for my total so far and knowing what has to be done tomorrow to hit that goal is MOTIVATION!!! for me anyways!
Did the run right off the bike. Did most of the time in the mid point of Z1-Z2. This is the longest run I've done in a couple of weeks since I'm easing back into this after the hamstring incident. I worked on keeping my core strong and engaging my glutes. I could definitely feel the difference when I engaged my core. My cadence picked up and I ran faster with what seemed to be less effort. All in all it was a good run with no leg pain! Yay!!! 5.38 miles in 48:32. There's a 70 minute run scheduled tomorrow, but I'll leave out the Z4 miles. I have to be patient.
https://www.strava.com/activities/432682888
Ran the long run as usual with my marathon partner Alison. I hope that each of you have a close running friend. This is a staple run across a couple of bridges: the Big Dam Bridge and the Two Rivers Bridge, and then a lollipop in 2 rivers park. The deer were everywhere and would come within 15 feet of you. About 42 degrees at the start -- perfect fall running weather!
Nice 3 mile warmup then started the intervals. Ran them on target at first, then opened it up on the second. Then a nice pace on the way in before we went our separate ways. Love the long runs with Ali.
http://tpks.ws/zAiHR