Flipping Saturday for Sunday to allow enough time for everything that needs to get done this weekend.outside of the OS Seven and a half easy miles and no back pain! Didn't even try to push the mile repeats just kept it steady to make sure I am ready to jump back in next week. Enjoy the weekend everyone!
Howdy week 6 peeps! Well, this weeks training is an all around success. I am very satisfied. Did Sundays long run today, Saturday. Blustery and cool but really nice. Finally guessed at the right clothes to wear. I love my wool base layers. They rock. Mile repeats were great. Ended cooking the second one a weeeee bit faster than the plan required. Plan z4 (11:30). I ran it 09:50. It felt great to open the after burners and fly. SSSHHHH don't tell Coach. Total 5.6 miles. Now on to hunting for the very rare perfect Christmas tree.
A negative mind will never create a positive outcome.
Nice work Phil! Terry and Jacklyn, I also did Sunday on Saturday. I switched things up and did these hills that are about a half mile climb. So, two hills twice was about 2 miles in Z4. They are pretty stout climbs. I was happy to see my TRP pace getting faster. I hope my legs are ready for the ride tomorrow!
Great work everyone. Lot of Saturday/Sunday flipping today. To be original (and because of scheduling issues) I flipped my Bike and Run this morning and did the run first. Like Jacklyn my week has been a roaring success. All workouts done and done strong--I was a little burnt out last week after a Thanksgiving Half-Mary, and jet leg from travel earlier in the week so I took the weekend lighter than usual to recover and get my mind straight. It worked well. I've hit my numbers on all workouts and already at 30 miles running for the week with a long run left tomorrow. I'm also seeing good gains on both Bike and run--very pleased with this.
Plenty of Sat - Sun wko flip-flops, getting it done is all that matters. I had more time Sat morn, so I kept the 90 bike, 45 run as listed. I burn some serious cals in 2hr 15 mins. My sweat loss is up at 8-9 pounds for the combo workout. I am a sweaty freak of nature though. Run was solid, as compared to previous Saturday brick runs. I felt stronger, and hit the paces at or a touch faster than Z2 out and Z3 back. Even held pace with a long hill in the Z3 segment. Hope I have some left in the tank for the Sunday long run. My schedule at the weather office has me on a night shift tonight, 8 pm to 4 am, then I get home after an hour drive from work (sucks when that tired), but I plan to get the 70 min run cranked out when I get home, then crash into a pile of mush in bed for as long as my 3 young boys will let me.
Last run of week 6 went better than expected. Was doing the run on no sleep after working all night, so I was expecting the legs to be pretty dead. Tried to fuel up a bit on the ride home from work, and it seemed to help. Normally, my early morning runs are on an empty stomach with no fuel or electrolyte drinks prior. Cruised through the first 3 miles at z1-2, then went slightly faster than z4 pace for the 2 1-mile segments. Then I closed out the 70' run with around 3.5 miles around z3 pace. The calves survived without injury, which I think may be helped by the magnesium oil rubs on the legs after nearly every workout, rolling the legs for 15 mins with a hand stick, and cold showers on the muscles as recovery. Periodic trips to the ART chiro also is part of the process. Hoping that formula keeps the typical outseason injury bug at bay. Good luck with week 7 everyone!
Had to cut Sunday's run down to the bare minimum. Fatigue resulted in taking longer to get out the door this morning and I was up against a time deadline. My family had to catch a chartered bus to Leavenworth, WA, for a day in the snow.
Took the first mile for a warm up and the next two at z1-2. It was a blustery morning, with sustained winds in the 10-15 mph range. Definitely made for challenging z4 work. For half of a lap, I was pushing hard against a relentless headwind, and overheating in the doldrums on the other. Hit my paces on both sets, but it wasn't pretty. I missed last weeks fridged but calm weather. 45' for 5.57 miles.
I squeezed in another .5 miles running the pup around. Still came up 2 miles short for this week's goal.
Comments
Flipping Saturday for Sunday to allow enough time for everything that needs to get done this weekend.outside of the OS Seven and a half easy miles and no back pain! Didn't even try to push the mile repeats just kept it steady to make sure I am ready to jump back in next week. Enjoy the weekend everyone!
Howdy week 6 peeps! Well, this weeks training is an all around success. I am very satisfied. Did Sundays long run today, Saturday. Blustery and cool but really nice. Finally guessed at the right clothes to wear. I love my wool base layers. They rock. Mile repeats were great. Ended cooking the second one a weeeee bit faster than the plan required. Plan z4 (11:30). I ran it 09:50. It felt great to open the after burners and fly. SSSHHHH don't tell Coach.
Total 5.6 miles. Now on to hunting for the very rare perfect Christmas tree.
A negative mind will never create a positive outcome.
Nice work Phil! Terry and Jacklyn, I also did Sunday on Saturday. I switched things up and did these hills that are about a half mile climb. So, two hills twice was about 2 miles in Z4. They are pretty stout climbs. I was happy to see my TRP pace getting faster. I hope my legs are ready for the ride tomorrow!
Plenty of Sat - Sun wko flip-flops, getting it done is all that matters. I had more time Sat morn, so I kept the 90 bike, 45 run as listed. I burn some serious cals in 2hr 15 mins. My sweat loss is up at 8-9 pounds for the combo workout. I am a sweaty freak of nature though. Run was solid, as compared to previous Saturday brick runs. I felt stronger, and hit the paces at or a touch faster than Z2 out and Z3 back. Even held pace with a long hill in the Z3 segment. Hope I have some left in the tank for the Sunday long run. My schedule at the weather office has me on a night shift tonight, 8 pm to 4 am, then I get home after an hour drive from work (sucks when that tired), but I plan to get the 70 min run cranked out when I get home, then crash into a pile of mush in bed for as long as my 3 young boys will let me.
Last run of week 6 went better than expected. Was doing the run on no sleep after working all night, so I was expecting the legs to be pretty dead. Tried to fuel up a bit on the ride home from work, and it seemed to help. Normally, my early morning runs are on an empty stomach with no fuel or electrolyte drinks prior. Cruised through the first 3 miles at z1-2, then went slightly faster than z4 pace for the 2 1-mile segments. Then I closed out the 70' run with around 3.5 miles around z3 pace. The calves survived without injury, which I think may be helped by the magnesium oil rubs on the legs after nearly every workout, rolling the legs for 15 mins with a hand stick, and cold showers on the muscles as recovery. Periodic trips to the ART chiro also is part of the process. Hoping that formula keeps the typical outseason injury bug at bay. Good luck with week 7 everyone!
Okay, last week was week 6 of EN Advance Full Marathon training and it was a painful recovery from the previous week of 6 lactic efforts.
Tuesday - Tempo - 2 x (6' @ MP=7:15 + 4' @ LRP=8:00 + 6' @ TP=6:35). Doing it with strained quads results in strained calves.
Wednesday - Uhhh, too much pain, skip it!
Thursday - Intervals - 4 x 200 @ IP=5:00 + 2 x 800 @ IP=6:00 + 4 x 400 @ IP=5:40
Saturday - 10 miler - 5K @ 19:59 + 7 @ 8:00 - Oooof, survived.
Sunday - Recovery Run, Uhhp nope!
People, enjoy plenty of training this week!
Took the first mile for a warm up and the next two at z1-2. It was a blustery morning, with sustained winds in the 10-15 mph range. Definitely made for challenging z4 work. For half of a lap, I was pushing hard against a relentless headwind, and overheating in the doldrums on the other. Hit my paces on both sets, but it wasn't pretty. I missed last weeks fridged but calm weather.
45' for 5.57 miles.
I squeezed in another .5 miles running the pup around. Still came up 2 miles short for this week's goal.