Happy with week 3 ... I am on my travel induced, CoachP approved, modified NOS schedule of 3-4 back-to-back runs M-H, and 2-3 back-to-back bikes F-S ... it is going well ... I got my 18 this week in 5,8,5 ... The weather in Tampa and Dallas was fantastic and I really enjoyed running outside.
@ Marvin- NICE WORK!! Way to get it!!! I have to say I am jealous of your beautiful weather! Haha.
Nice work Pat and Tony- sounds like a great runs today!
@ Carolyn- a 14 mile run is an accomplishment no matter what! Great work!
@ Mark- YAHOOOOOO!!!!! So happy to hear things are coming back strong!
Great work all-
Run yesterday was short but okay- I found out I have strep throat and my body is certainly letting me know it is trying to fight it off. Today I was happy with my 7 miles- might not have hit the zones I wanted to- but I did what I could and happy about that! Onward to week 4!!
Good work everyone. Enjoy the day off tomorrow (except for the core work). You've earned it. Let's crush week 4!
Got the run in this morning in gloriously beautiful weather. The rain finally stopped and there was blue skies! There has been an atmospheric river pounding us since Thursday afternoon. Since then it rained 6.62 inches. And another one is supposed to start tomorrow through Tuesday night. So to have blue skies and clean air meant great running weather. I did 8.01 miles in a little over 72 minutes. My Z1 pace is 9:07 so this was right there. The hamstring felt good as long as I locked down my core and concentrated on firing my glutes. The good thing is that the biofeedback is getting stronger and I can tell more quickly when I'm falling out of that pattern. Hopefully it will be ingrained in my muscle memory by the end of the OS. I got in just under 18 miles this week which is great since I didn't know on Monday if I would be able to run at all.
I had a great Sunday run with 6 miles in 61 minutes. Hit the Z1/Z/2 three miles towards the Z2 end, then Z4 intervals felt pretty easy until the mile rep. Temp was a mild 52 degrees and the bike path was decorated with the last remnants of the fall color. Happy to be out there and remembering to feel grateful. Looking forward to Week 4 and already scheming to hack Thanksgiving week so I can get in all the workouts.
I do the Sunday run on Saturday. I did a nice trail run with some friends. It was the last day before it gets overrun with hunters with shotguns, so I wont be back there for a month or two. I did the 2 X 1 miles Z4. The second one had a nice climb, so I had a Z4 heart rate with a Z2 pace. It was a lot of fun though.
I did today's run (off the bike) with my dog Bert about 40 minutes after the bike ride. He did not want to do Z3 for the way back, but we got pretty close. It was a beautiful day and lots of dogs (and people) in the park.
Off the plane and onto the treadmill. Got in 27 miles for the week and finished my 2 x 1 for Sunday. Will be spending the next week mainly on hotel trills but hoping I can keep up with the rest of the super team EN runners.
Never posted yesterday's run - GRP to Z3, 4.1 miles total, nice enough to get outside. Again today, nice enough to be out, although a little windy. Got the entire thing in as prescribed - 7.13 miles in 1:12:40, with the intervals as expected (accounting for hills). Made it up to 23.5 miles total this week, so I hit my goal. Good work to everyone who did the same!
so today I did a 7 mile run to hit my goal of 22 miles. I was a bit nervous as the last long run I did was only 5.5 and it was a few weeks ago. This was my first week on the team so I jumped up to my 22 mile goal and I am SO happy that I did it!! big accomplishment for me to hit this goal.. or more so on PLANNING ON HOW to hit this goal. I over my years have stuck to running only 3 days a week, sometimes making it 4 as a short brick. So this week, running 5X this week was the trick to knowing today would be a good run. I did the 7 miles in about 1:12 and used pace and heart rate.. the numbers were jumping all over the place so I also listened to the body as I usually know what I am running. I am not much of a numbers person but want to tap into the technology this 3rd time around with IM. Anyways, I am super proud of myself and so happy to be on this team as it really did wonders this week... had I not joined, I know I would not of quite worked to my potential on some of these workouts, skipped a few, etc. Yay for me.
Also, just moved from MN to NC and to be running outside in a tank at this time of the year is pretty unreal for me. I still can't believe I can do that. Or bike at this time of the year ... amazing!!
@Bill.. you will love IM Wis... I did that course 2 times now.
@Kim - great job on hitting your run mileage goal this week! I have not run this many times in a week in a long time, if ever. Very nervous about injury, but so far so good.
Did not do the 4 mile brick yesterday. Had a major hiccup in the day when my 2.5 yr old son accidentally clipped the end of his left ring finger off in a van door slider, aaaand off to the ER it was. We could not find the missing tissue, so the poor guy will have a little shorter finger now. It was beyond traumatic for him, and the parents. He is doing fine, running around like nothing happened, but I'm sure there is some pain there.
Anyway, still hit my weekly run goal since I snuck in a Friday run to be with a friend. This mornings run was right on par, and hit the 2x1 mi Z4 intervals with room to spare. Overall, not too fatigued in the legs this Sunday, probably because of no Saturday Z2-3 run, but I'll take it.
Got yesterday's run done but still included lots of walking breaks. It is what it is. At least the weather was beautiful here in the NY metro area. High 50s and sunny, perfect for running. Onward into week 4!
Early AM run yesterday. Woke up to pouring down rain and then snow as left for the trail. It was a bit warmer on the trail, 37 degrees, so just pouring rain. I did all I could to talk myself out of starting this run. I just couldn't mentally bend my schedule to fit it in any later in the day.
So off I went. By the 1/2 mile mark, my right shoe was completely soaked. I completed the prescribed intervals in, but ran out of time and had to cap it at 50' and 6 miles. I was really shooting for 9 miles, to offset the amount of calories I was going to consume at the Seahawks game later that night.
Comments
@ Marvin- NICE WORK!! Way to get it!!! I have to say I am jealous of your beautiful weather! Haha.
Nice work Pat and Tony- sounds like a great runs today!
@ Carolyn- a 14 mile run is an accomplishment no matter what! Great work!
@ Mark- YAHOOOOOO!!!!! So happy to hear things are coming back strong!
Great work all-
Run yesterday was short but okay- I found out I have strep throat and my body is certainly letting me know it is trying to fight it off. Today I was happy with my 7 miles- might not have hit the zones I wanted to- but I did what I could and happy about that! Onward to week 4!!
Good work everyone. Enjoy the day off tomorrow (except for the core work). You've earned it. Let's crush week 4!
Got the run in this morning in gloriously beautiful weather. The rain finally stopped and there was blue skies! There has been an atmospheric river pounding us since Thursday afternoon. Since then it rained 6.62 inches. And another one is supposed to start tomorrow through Tuesday night. So to have blue skies and clean air meant great running weather. I did 8.01 miles in a little over 72 minutes. My Z1 pace is 9:07 so this was right there. The hamstring felt good as long as I locked down my core and concentrated on firing my glutes. The good thing is that the biofeedback is getting stronger and I can tell more quickly when I'm falling out of that pattern. Hopefully it will be ingrained in my muscle memory by the end of the OS. I got in just under 18 miles this week which is great since I didn't know on Monday if I would be able to run at all.
I do the Sunday run on Saturday. I did a nice trail run with some friends. It was the last day before it gets overrun with hunters with shotguns, so I wont be back there for a month or two. I did the 2 X 1 miles Z4. The second one had a nice climb, so I had a Z4 heart rate with a Z2 pace. It was a lot of fun though.
I did today's run (off the bike) with my dog Bert about 40 minutes after the bike ride. He did not want to do Z3 for the way back, but we got pretty close. It was a beautiful day and lots of dogs (and people) in the park.
so today I did a 7 mile run to hit my goal of 22 miles. I was a bit nervous as the last long run I did was only 5.5 and it was a few weeks ago. This was my first week on the team so I jumped up to my 22 mile goal and I am SO happy that I did it!! big accomplishment for me to hit this goal.. or more so on PLANNING ON HOW to hit this goal. I over my years have stuck to running only 3 days a week, sometimes making it 4 as a short brick. So this week, running 5X this week was the trick to knowing today would be a good run. I did the 7 miles in about 1:12 and used pace and heart rate.. the numbers were jumping all over the place so I also listened to the body as I usually know what I am running. I am not much of a numbers person but want to tap into the technology this 3rd time around with IM. Anyways, I am super proud of myself and so happy to be on this team as it really did wonders this week... had I not joined, I know I would not of quite worked to my potential on some of these workouts, skipped a few, etc. Yay for me.
Also, just moved from MN to NC and to be running outside in a tank at this time of the year is pretty unreal for me. I still can't believe I can do that. Or bike at this time of the year ... amazing!!
@Bill.. you will love IM Wis... I did that course 2 times now.@Kim - great job on hitting your run mileage goal this week! I have not run this many times in a week in a long time, if ever. Very nervous about injury, but so far so good.
Did not do the 4 mile brick yesterday. Had a major hiccup in the day when my 2.5 yr old son accidentally clipped the end of his left ring finger off in a van door slider, aaaand off to the ER it was. We could not find the missing tissue, so the poor guy will have a little shorter finger now. It was beyond traumatic for him, and the parents. He is doing fine, running around like nothing happened, but I'm sure there is some pain there.
Anyway, still hit my weekly run goal since I snuck in a Friday run to be with a friend. This mornings run was right on par, and hit the 2x1 mi Z4 intervals with room to spare. Overall, not too fatigued in the legs this Sunday, probably because of no Saturday Z2-3 run, but I'll take it.
Great Job everyone!!
So off I went. By the 1/2 mile mark, my right shoe was completely soaked. I completed the prescribed intervals in, but ran out of time and had to cap it at 50' and 6 miles. I was really shooting for 9 miles, to offset the amount of calories I was going to consume at the Seahawks game later that night.
3x1 mi @ z1/2; 2x1 mi @ z4