2015/16 Nov OS Wk 4 Running Along!
Happy Week 4 friends! How's everyone doing hitting the weekly mileage targets? I've been having a tough time this OS, but need to do what I'd tell anyone else to- time to start checking in on these threads more often! Keep sharing and inspiring! Also, this is the last week before Thanksgiving. Remember to reach out to Coach P if you need specific advice for next week!
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Ready to reset for this week. Derailed a bit by a virus at the end of last week. Legs felt heavy this am but good to get outside and run. Realized that to hit my mileage targets that I need to add not only more distance but another day to the mix.
Just a silly question here:
" MS: 15' @ TRP/MidPoint of Z1-Z2/Steady + 5 x uphill 20" Strides."
Does this mean we're supposed to do the strides uphill?
thx!
Its officially turned cold in New England- 32 degrees on my run this morning. 3.5 miles @ close to Z2 pace (I was late for work so I think it sped me up a bit lol)
Great work all!!
Started off as a nice and easy transition run. It was a little warmer out than I expected, and I was really enjoying myself. There is a good size hill on the road back to my house. I decided to leave the 5 X 30' strides for that hill. Wow did I ever feel that in my quads! I could really feel the bike WKO in my legs. That's the first time I have ever (purposely) done uphill strides, mush less after a bike WKO. Good workout!
I got in 6+ miles at a Z2+ pace. I try to run a little faster on the treadmill as I feel like treadmill running doesn't exactly equate to street running.
If I go a bit faster on the treadmill then I feel like I'm hitting the pace I should if I were on the street. Maybe I'm weird but that's just an observation on my part.
Hope everyone has a great day today!
So, with bags on my socks and rain gear on, it was time to get it done.
58' for 7 miles
Tried to maintain a z1/2 pace, but the winds going out were just brutal. I managed the final mile at a z2+ pace.
I had quite a sprint at the 6.5 mile mark to beat a train that would block my way back. A truck was blocking the tracks which gave me enough time to cross over. 10 seconds later and I wouldn't have made it, and would be adding another 2 miles to my route back.
All in all, I was comfortable for the duration of the run. The only item I wished I had was a pair of goggles to keep the sideways rain out of my eyes.
@ Mark I hope everything went will with PT.
I looks like there is a lot of rain our worlds this week. I had light rain and 20+ MPH winds during my loop at the park this evening. It looks like I need to get the screws in my shoes for the snow we are getting in SE Michigan this weekend.
Well, wiped out with a half mile left of the 65 min morning run. Hit a section of broken up sidewalk, and biffed onto my left forearm. I attached an image of the carnage. I don't think anything is broken, since the swelling was never bad, and it is not ultra painful when I push along the bones.
I still hit my z3 pace for the last mile, despite flopping on the ground like a fish for a while. I know aero position is toast for a while, as are the planks and possibly push-ups on Friday/Monday.
At least I am alive.
I somehow missed the 65' rather than 60' today, so I stopped the TM at just over 60'. Got in 6.23 miles with last mile Z3 pace (fastest mile 9:08). Had to do it after a dinner meeting, which didn't feel the best for the first 20' or so. I'll have to move tomorrow's WKOs to Friday since I'll be gone from home until after 2200.
@ Ed- way to get it done even after your fall!! Heal up quickly!!
@ Todd- I totally hear ya- the treadmill and trainer can get incredibly boring which can become quite a challenge!! Its the mental toughness that comes through :-) Way to get it done!
Did 6.5 miles yesterday on a local race route that starts with a 2 mile climb....Was overall happy with the run! It was 25 degrees and quite chilly....And in true New England style I woke up this morning to do my run and it was 50 degrees and balmy....Felt tropical LOL Did 3.5 miles before work.
Glad to see everybody getting it done no matter what conditions are being thrown at them!
I did a 25' brick treadmill run this morn. The scabs on the arm did not care for the sweat, but pain is good. Got 3 miles in, and didnt wipe out. Win!
@Ed nice battlewounds
And just a quick one...you know how you can go get faster on a bike when you get aero...i'm just wondering if i wear a peaked cap, and put my head down, i'm sure i can run that bit faster in the head wind
...Just a thought. lol
No run for me today since I don't want to ramp up too fast, but i will run the next 3 days. Did get the bIke done though.
Well I broke down and ran on the TM yesterday. It actually wasn't as bad as I thought it would be. I used 2% elevation. For the strides I upped the incline to 3%, jumped the speed 2 mph . Is that what you all do? It did make 5 of the 30 minutes go by pretty quick. I also noticed that my cadence is a little lower on the TM than outside. Maybe that is why my foot-pod does not match the TM in pace and distance.
@Ed ouch, sorry about the fall.
Can't remember the last time I ran 4 days in a row - feeling pretty good! I can see myself buying in to this durability concept..
Great job everyone, whether on the road or at home. Virginia and I flew to Omaha to visit my daughter and her family so the workouts are getting moved around. No bike since Tuesday due to travel and work. But on track for miles this week. Ran 10.2 easy this morning, 6+ with Virginia doing 2x laps around a local lake. Then she drove home and I ran home. 38 nice running degrees, and one of the best sunrises I've seen in a long time.
Its supposed to snow later today so we shall see what Saturday and Sunday bring, but if its passable I'll do 12 or so on Sunday doing the weekly NOS long run workout, and maybe a short easy run tomorrow.
http://tpks.ws/bKcF