I completed a stand alone run yesterday, as I moved Thursday's bike to today. Ran 55' for 6.25 miles.
Fueled 166 calories prior to run, but started tanking at mile 1.5. Another 100 calories and a mile later and things started turning around. Finished the last 3.75 miles at Z2+:10. A bit faster than Z1/2 to make up for the beginning of the run.
@Angus, Welcome to EN! You will not be disappointed. Every minute in da house is productive, and it's a family atmosphere you will find no where else in triathlon.
@Brian, that is how I do my uphill strides when on the treadmill. bump up from 2% to 3% and increase 2mph. It takes a little bit for the mill to respond, so I usually end up doing more than 20sec strides as a result. My cadence is also slower on the mill. I also feel like I am running harder for the same paces, even without the incline at 2%. Just mental maybe.
I do my uphill strides on the TM a little differently, in that I crank up the speed 1 mph and take the incline from 2 to 6%. My TM is fairly fast to change incline (about 3 seconds to make that change), so I just add a little time to the 20" duration.
Did the Thursday run tonight right off the bike. Did a little more than prescribed to meet the mileage goal given the "fuzzy math" involved. 3.16 miles in 32:46 total.
So I ran this morning instead of yesterday (we went out with the neighbors instead!). So I did my inclines but then I kept running as i am really excited to try to meet my running goal this week so I did 5 miles today. I wouuld of run farther but I had to stop because of that darn work thing.
Way to go Kim. Work has its downsides and that's a big one.
Got the run in after work today. When I was at the PT on Wednesday she asked me how the hamstring was doing and I said that there was no pain if I ran Z1 pace or a little faster but I hadn't tested it with any speed. She asked me to test it before my next appointment. Since today was the first time I've run since then I decided to try a few strides. I did 4 20 second strides at around 6:00 min/mile pace or a little faster, basically all out for me, and there was no pain!!! I could even feel my glutes firing while I was running. Work works!, even slow very focused movements and exercises. The other break through is that I descended every mile of the run, that is I started out at 8:40 and went to 8:19, and 7:59 per mile. All in all a very good run. Then I came home and did my core workout and stretched.
@Angus.. I know ..right?!!! I haven't ran more than 3 days a week with the occasional 4th as a short brick in years... Now I am at the end of the 2nd week being of the team and doing 5 days and I made the mileage goal last week and on track to do it this week. So exciting!!
Squeezed in Saturday's z2/z3 run in yesterday afternoon. I figured that I would rather run in 35 Degree daylight that 23 degree early morning darkness. Good choice, because it's cold as I write this this morning.
32' for 4 miles 1 mi warm up 1.5 mi @ z2 1.5 mi @ z3
Got the run in after a rough bike. I don't know what it is, but I always dread these Z2-Z3 runs. Executed it well, though, about 9:45 for the front half and 9:10 for the back; the front was a little slower because I eased into the first 4 minutes.
Sorry i'm late for the party. I have only missed 3 weeks of the NOS. Think I will grab a quick 5k tomorrow and jump in. I will probably drowned for a little while but i'm a quick study.
Motivating to see everybody's posts in the forums and the team gettin' it done!
Because of travel over the past week I've been focusing on running and core only, no bike. I've been able to keep my mileage up without too much problem. I also have established a new personal record of 8 days in a row on the treadmill (can't say I'm happy with this PR.) Unfortunately it has been raining cats and dogs since I left home. But, tomorrow calls for some clear(er) weather so hoping to have one day of outdoor running before I head home. On the bright side I have 32 miles in for the week and should come close to 40 if I get my final run of the week in and still feeling pretty fresh all things considered.
I did the run yesterday afternoon but not as a brick. I had to put up Christmas lights and that was a priority so I worked on that after the bike. I clocked 3.98 miles in 32:58 and descended the first 3.5 miles before taking my foot off the gas to start to cool down. The last 2.5 miles were at Z2. No Z3 for me yet. Slow and steady, slow and steady, build on small successes. I have to keep telling myself that over and over, especially when I see the amazing work everyone is doing this NOS. Keep it up.
Got the run done this morning in the mid Z1/Z2 pace range. No Z4 work yet. I focused on form the entire run and it was hard to maintain for the last 3 miles or so. I was planning on going a little further, but my form was starting to break down so I headed home. 8.36 miles in 1:12 for a 8:38 average. I finished with over 24 miles for the week which is a 36% increase over last week and ran 5 days. I'll take that since I didn't know if I'd even be running now a couple of weeks ago.
Enjoyed this morning's Tempo run - went 7.4 miles today at 6:50 av pace, with 2 quality 1 mile intervals. Generally amazed that I can still walk despite running 5 times this week!
I'm with everyone else that has remarked about how it is good to see the team getting it done. I'm with @Dave on the travel this week, as I'm in Omaha till tomorrow with Virginia visiting my daughter and her family.
Split the run up today mainly due to scheduling. 10.7 today for another 30+ week. Not at the pace of the rest of you but getting it done. I do like to run. Love sitting here after my second shower with a beer and football.
Wow! I love reading all of the posts in the thread. You guys are so inspiring! The run thread is definitely the most popular one. Maybe because we are getting 5 runs a week done!. I did the longer run with the 2 X 1 mile @ Z4 yesterday. I run with my running group on Saturdays (until IM training), and we got out this week just as it started to snow. It did not stick to the asphalt bike path until the end, so I was able to get it done. The entire run was 10.45 miles.
Today's run was about half hour or so after the bike wko. I was able to do the Z2/Z3 split. I am pretty happy with the way I paced it. 8:29; 8:20; 7:49 and 7:28. The plan is working!
looking forward to next week!!
@Ed - Thanks for the help with the TM. That advice makes perfect sense.
Abdomen strain is still not 100% healed; but, it's progressing. So, Boston training is still on hold.
Thursday night eased back into running helping a friend with ultra-marathon training by running 4 minutes + walk 1 minutes for 8 miles. This morning run 8 @ 8:38 pace with 1st mile @ 10:00 min and last 7 miles ranging 8:10-to-8:45.
Did my Saturday brick run on Friday, to have a run day off on Saturday in prep for a local Turkey Trot race on Sunday. The 35' z2 out, z3 back went very well. Did a warmup for the first mile instead of z2, but still finished with ave pace faster than z2-z3 ave.
Sunday 4 mile Turkey Trot replaced the wko for the day 2 huge hills and basically z5 RPE the whole run should suffice for a compromise. Finished in 28:48 for 2nd in 45-49 AG and a free Turkey voucher. Bonus!
Chickened out on a 23 degree, early am run. I was going to have to make it a running day off, until an hour opened up in the late morning. Managed to squeeze in 5.25 miles. 2@z1/2, 2x1 mi @ z4, finished with a 1.25 mil @ z2ish.
Comments
Fueled 166 calories prior to run, but started tanking at mile 1.5. Another 100 calories and a mile later and things started turning around. Finished the last 3.75 miles at Z2+:10. A bit faster than Z1/2 to make up for the beginning of the run.
@Angus, Welcome to EN! You will not be disappointed. Every minute in da house is productive, and it's a family atmosphere you will find no where else in triathlon.
@Brian, that is how I do my uphill strides when on the treadmill. bump up from 2% to 3% and increase 2mph. It takes a little bit for the mill to respond, so I usually end up doing more than 20sec strides as a result. My cadence is also slower on the mill. I also feel like I am running harder for the same paces, even without the incline at 2%. Just mental maybe.
Did the Thursday run tonight right off the bike. Did a little more than prescribed to meet the mileage goal given the "fuzzy math" involved. 3.16 miles in 32:46 total.
Way to go Kim. Work has its downsides and that's a big one.
Got the run in after work today. When I was at the PT on Wednesday she asked me how the hamstring was doing and I said that there was no pain if I ran Z1 pace or a little faster but I hadn't tested it with any speed. She asked me to test it before my next appointment. Since today was the first time I've run since then I decided to try a few strides. I did 4 20 second strides at around 6:00 min/mile pace or a little faster, basically all out for me, and there was no pain!!! I could even feel my glutes firing while I was running. Work works!, even slow very focused movements and exercises. The other break through is that I descended every mile of the run, that is I started out at 8:40 and went to 8:19, and 7:59 per mile. All in all a very good run. Then I came home and did my core workout and stretched.
Have a great Saturday workout.
Welcome to the team!
32' for 4 miles
1 mi warm up
1.5 mi @ z2
1.5 mi @ z3
Keep up the hard work, everyone!
Hey all!
Sorry i'm late for the party. I have only missed 3 weeks of the NOS. Think I will grab a quick 5k
tomorrow and jump in. I will probably drowned for a little while but i'm a quick study.
Jacklyn
Motivating to see everybody's posts in the forums and the team gettin' it done!
Because of travel over the past week I've been focusing on running and core only, no bike. I've been able to keep my mileage up without too much problem. I also have established a new personal record of 8 days in a row on the treadmill (can't say I'm happy with this PR.) Unfortunately it has been raining cats and dogs since I left home. But, tomorrow calls for some clear(er) weather so hoping to have one day of outdoor running before I head home. On the bright side I have 32 miles in for the week and should come close to 40 if I get my final run of the week in and still feeling pretty fresh all things considered.
Dave
Welcome back Jacklyn.
I did the run yesterday afternoon but not as a brick. I had to put up Christmas lights and that was a priority so I worked on that after the bike. I clocked 3.98 miles in 32:58 and descended the first 3.5 miles before taking my foot off the gas to start to cool down. The last 2.5 miles were at Z2. No Z3 for me yet. Slow and steady, slow and steady, build on small successes. I have to keep telling myself that over and over, especially when I see the amazing work everyone is doing this NOS. Keep it up.
Enjoyed this morning's Tempo run - went 7.4 miles today at 6:50 av pace, with 2 quality 1 mile intervals. Generally amazed that I can still walk despite running 5 times this week!
Roll on week 5!
Angus
Split the run up today mainly due to scheduling. 10.7 today for another 30+ week. Not at the pace of the rest of you but getting it done. I do like to run. Love sitting here after my second shower with a beer and football.
Wow! I love reading all of the posts in the thread. You guys are so inspiring! The run thread is definitely the most popular one. Maybe because we are getting 5 runs a week done!. I did the longer run with the 2 X 1 mile @ Z4 yesterday. I run with my running group on Saturdays (until IM training), and we got out this week just as it started to snow. It did not stick to the asphalt bike path until the end, so I was able to get it done. The entire run was 10.45 miles.
Today's run was about half hour or so after the bike wko. I was able to do the Z2/Z3 split. I am pretty happy with the way I paced it. 8:29; 8:20; 7:49 and 7:28. The plan is working!
looking forward to next week!!
@Ed - Thanks for the help with the TM. That advice makes perfect sense.
Abdomen strain is still not 100% healed; but, it's progressing. So, Boston training is still on hold.
Thursday night eased back into running helping a friend with ultra-marathon training by running 4 minutes + walk 1 minutes for 8 miles. This morning run 8 @ 8:38 pace with 1st mile @ 10:00 min and last 7 miles ranging 8:10-to-8:45.
Sunday 4 mile Turkey Trot replaced the wko for the day
2 huge hills and basically z5 RPE the whole run should suffice for a compromise. Finished in 28:48 for 2nd in 45-49 AG and a free Turkey voucher. Bonus!