2015/16 Nov OS Wk 6 Run: Revenge on the Pumpkin Pie
Ok kids, Thanksgiving is behind us. Most likely it was not the best workout week of your life. But that is ok, because in week 6, we seek revenge on the pumpkin pie. Run away from the over-indulgences of Week 5!
Week 6 tends to be where I've lost speed in the past. A missed workout or two in Week 5 leaves me out of the habit. Keep up the consistency! Always remember that somethign is better than nothing. When work days are crazy (I've had lots of those lately), you can still sneak in a 3 mile run or something. All about consistency!
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Glad to have today's work complete and I intend to take it very easy this evening before running again tomorrow.
@Steph seriously, an animal!
Keep up the good work team!
60' for 7.5 miles
1 mi warm up
5.75 mi @ z1/2
.75 mi @ z3
@Stephanie, wow, you are the energizer bunny! That is one heck of a super-set you put together. Way to get it done!
My brick run went well this morning. The z1-2 work came pretty smoothly, but the strides were not quite up to pace. Felt a little sluggy there, but did get some bump in pace. 4.6 miles for the 35 mins. Got some new shoes, and they feel pretty good so far! Love me some new shoes. :-) Early Christmas for me.
@ Stephanie- YOU GO GIRL!!! Way to rock it and lead by example!!
@Ed- WOOHOO to new shoes!! Always puts a smile on my face.
Did my run this morning and felt good! trying to keep up with the durability! I try to do the "just run approach" like Coach P has talked about and my runs end up averaging faster than my TRP. wondering if I need to slow it down..... My TRP is 9:06 and my durability runs usually avg 8:40's....am I analyzing this too much?
@Stephanie - that's a heckuva day! Way to energize us!
@Ed - I have a new pair of Hokas sitting in the corner waiting to be broken in; I'm just waiting on a non-treadmill day to do that.
Finally got to run after tripping over the "grand dog" as the last of the family returned to their respective homes. Back pain for three days sidelined anything but couch to chair. Knew ir was just muscle spasm but couldn't do anything. Iced and stretched and today felt good enough to toddle along for 30 minutes on the TM. Bike workout was surprisingly more uncomfortable. Will probably move the long run to Thursday. Yoga and maybe a swim tomorrow. Not what I had planned for this week but happy to be off the couch.
@ Terry, I hope your back gets better soon. That's a pain that I remember well, especially the muscle spasms. It used to happen to me every 2-3 months for a while. Luckily I had a DO who gave me some muscle relaxers and instructed me to take one and some ibuprofen whenever I did something to cause them and then get into his office for an adjustment. It worked so well that I usually just had to take one dose. Later when the DO retired I talked my new doctor to give me some muscle relaxers because my chiropractor couldn't. At first he was skeptical but when I took the bottle with 9 or 10 pills (out of a 12 pill Rx) in the next year when I had my yearly physical he renewed it again. So if this happens a lot you might want to think about that.
Got my run in after work in a fairly hard, cold rain. The dog and I did 4.46 miles in 38 minutes at TRP pace. I will have to do the long run tomorrow before work so hopefully it won't be raining so hard.
I'd prefer to run outside but these cold, wet mornings just aren't appealing to me.
Hope everyone has a great day and good luck with your runs!
Let me preface this with," I've been a BAAADDD girl!" I have a good excuse. I had good intentions yesterday until I crawled into my daughters bed yesterday morning. She FINALLY started talking about my mom dyeing and then she cried. Oh joy! She finally cried. So the day changed course and became all about her. Snuggling on the couch, watching Annie, going craft shopping, having a girlie lunch. We ended the day sitting in the hot tub watching shooting stars.
I was Mom instead of tri mom. It was great for both of us.
So today breaks warm and sunny. Good day to run far, run slow, and run with a lighter heart. Have a great day everyone! Keep chipping away.
Jacklyn
@Mark Thanks for the info. So far ice and ibuprofen have been my go to. Swam today, off schedule but it felt great. Will bike tonight and do long run tomorrow.
@ Mark- Yes SIR!!!!
Thank you.
This has been a difficult time for me and my little family. Thank you to everyone for thoughts, hugs, and prayers. Couldn't have done it without you.
Speaking of squeezing the work in, I managed to squeeze in Tuesday's 25' run between "Doughnuts with Daddy" with my 7 y/o and picking my 4 y/o up from school. I killed like five birds with that stone. Spent time with both daughters, got my run in, burned off one chocolate glazed doughnut, earned SAU's by giving my wife 2 hours to her self.
24' for 3 mi @ z1/2 pace
Jacklyn, sounds like you have your priorities straight!!
As for the run far, run slow and run with a lighter heart. It went very well. Had to return home after 2 miles due a need for a lot less clothes and a bathroom visit. Ended up running in tights and a tshirt. Managed to get 6.5 miles at an average pace of 12:14. NOT BAD!
Forgot my fluid and nutrition at home when I made my pit stop. OOOOPPPS. Boy was I thirsty.
@Phil- Right on! That was an SAU slam dunk! I hope you are prouder of your SAU's than your miles.
Keep putting one foot in front of the other. Tomorrow brings another opportunity to take " the path of AWESOME!"
@Jacklyn- YOU are an amazing mom and athlete. You are doing what you need to do- which is MOST important. Your family has been in my thoughts and prayers :-) Keep it up super EN chica!!!!
@ Mark- I felt the same today- soreness from my exercises- I know I need it- but man- it does make you sore! Such little movements----yet such great pain lol
Nice cold, dark, rainy 7 miles this morning before work at Z1-Z2 with a push to Z3 on the last mile.
Ran 40' right off the bike yesterday. TRP makes it pretty easy to watch TV and make the time go by.
@Jacklyn, I echo the previous comments. You are doing it right, and keeping perspective. Kudos to you and prayers for family healing.
My long 'steady' run for Wed went on track. I am able to keep paces down toward Z1.5 a little better, when earlier in the OS I over-cooked the paces just because I felt good and just could. Now fatigue is helping keep my paces in check, as I spin up during the brick runs. I had enough in the tank to ramp up to Z3 the last 1.7 miles.
The brick run this morning was much of the same. Slow goin' out of the gate, and steady just a touch above Z1.5 until the uphill strides. Found a hill nearby outside, and the 32F temp and 10mph west wind kept my body temp down. Getting outside all sweaty in the winter is not fun, but I hate the treadmill enough to put up with temps as cold as 10F for winter runs. I usually don't brick run that cold, but 3 of our 5 weekly runs are bricks, so I will have to suck it up and deal. Icy roads are a game-over though. So the treadmill will eventually be my friend for brick runs.
That was AWESOME!!!!! The bike sucked as usual. There is nothing fun about v02 intervals. I totally fell off the back end of #5. Kept it above ftp but not 110%. NP 271,265,262,250,249. IF ranged from 1.09 to 1.01. Not bad for my first full on VO2 of the OS.
Now the run. That was cool. Headed out the door singing, " This is going to suck......" Ran in pouring down rain. Cold, nasty and AWESOME! I love the rain. Partly because no one else will be out. They will be on the couch or at the YMCA on a TM. While me, the smarter person
, with ice cold water running the crack of my butt, runs through puddles. I even did the hill repeats. WOOT WOOT.
Have a great day off tomorrow. I will be keying up Saturdays workout a day early. See ya where the rubber meets the road!