@EE - after reading your run durability update I had to stop a minute and get a recovery drink.........Big payoffs coming from all that consistent work man!
Kudos to all posting and getting done on the run front for week 1!
Sunday run in the books, pace slow for heart rate but I know it will improve quickly is simply the current lack of fitness from being in run/bike jail. Week one is done!
Interesting final run of the 1st week of the OS. Started out with a little slush on the roads and 32 deg. For my first 3 miles at TRP (7:30). Then the wind picked up and snow started really coming down during the 2X1mile at Z4(6:30). On the final 3 miles there were gusts from 20 to 30 mph into the face blowing snow into the eyeballs. Actually hard to stay upright, let alone try to hold Z2 . Got it done though and ended up 8.4 miles for the hour run.
Sunday run done! My second interval was cut short due to snow on the trail- got past the snow and busted out the second interval! Felt decent. Beautiful day in Seattle
Hey peeps first of all congrats all way around for starting and getting through week one. It usually is a tough week "Holiday hangover", test week, and how the heck do I fit this all in thought processing. One of my first observations on the thread is seeing all the motivational positive team and personal chatter mojo, kudos. Well for me Wk 1 running is done. I have put in some modifications in my running regime. Believe it or not I am purposely slowing done(WTF you say) yep true. The thought process for me is I want to do a solid OS, no injuries and no set backs. Did a solid test 5 km TT 22:00 flat lowest Vdot 44 I ever had at end of Dec, I will take that. I had been using the run durability end of 2015 for rehab purposes with modifications. Last year I did not do the OS I just ran hard for 16 weeks, as I was Boston bound. Had a successful marathon but my body fell apart after and it was the most unsuccessful trg/racing year I ever had. So rethink/reload I am Boston bound again but I am using the OS and my modified run program to get to the start line in Boston healthy and I will be accepting of the results no matter. So my run modification pretty simple, no run off the bike on Sat, insert a swim there, Sunday runs are extended . So week one is done feel pretty fresh still and that is what can be my downfall as I progress. I have to keep myself reigned in not to over extend in the workouts and pay for it later fatigue/mental/injury. Week Two is upon us and Winters coming.
Funday Sunday! Interesting weather reports from all over for the "long run" today:-) We lucked out and got some mild temps and sunshine; able to get outside again! The 30-min bricks for me are easier to just hop off the bike and throw on my running shoes for the treadmill. After a few days of that - I was more than ready to be outside! Loving my new run zones (slower!). I'm going to try and stick with them, as tempting as it is to push the paces. It's a L.O.N.G. outseason and there is no sense bamboozling it now!
@Leslie - great work on that test. Glad that mountain lion didn't catch you:-)
@Trent - a benefit of being young, you are FAST! A benefit of being old and retired - I don't have to get out of bed at 5 a.m. for anything except a race:-) Good point about accountability and posting - really keeps you honest!
@Trish - enjoy your vacation! Better safe than sorry. If running is not a possibility there, you can pick right up where you left off next week!
@Shaughn - I could not have said it better! You are so right about the body adjusting to the new work load. Gradual build is a good thing!
@Gordon - As to SS's point - yes you need to listen to your body and gradually adapt to the stresses of the Outseason. You may want to chat with Patrick about your past injuries/sickness and see what guidance he has for modifying your OS for now. I think everyone should have as their main goal to get through the OS strong and healthy!
@Leslie - hmmmmm. I think I'd agree with Stephan and go for the 10 mins uphill. I suppose if you found a nice, hilly course and ran up and down for 20 minutes, you'd get in the 10 mins of uphills:-)
@Brenda, Stephan, Larry, Greg, Trent, Scott, Ann, Mark, SS, everyone - all great runs!! Amazing to see such great posts and we are only in Week 1!
@Al - thanks for the ski lesson:-) It looks COLD! I know you are being very careful:-) Hope you can see some sunshine soon!
@Ed - DANG! That's about all I can say:-) Goes to show you what 10 weeks of Run Durability can get you! Hope your mental attitude spreads to the rest of us:-)
Before every run, all I have to do is come here and read these inspiring post from all of you animals, then suddenly I can find no more excuses to not execute the day's planned workout.
I hope my attitude about these runs stays the same throughout the OS, because I was excitged to get at it and had fun with the run today. I probably need to extend my warm-up, but I got a little bored of WU pace after 0.5 mi, and simply started the set. My legs felt a little sluggish, but I think that will become standard, and will only help me push through and HTFU. TRP miles were fine, but probably harder to complete than they should be. Z4 miles were hard but manageable. I only had a few min of Z2, but 60 min definitely took it out of me. I think these long TRP sets on the treadmill will be a mental challenge, but one that I need. Looking forward to week 2.
Late holiday travel means a late start for me. Got the test done today: 5K on the treadmill in 23:09 (42 VDOT). I've been doing run durability since October and did a 5k in 22:47 in November. so this seems right to get the January Out Season started!
Todays 1hour run had to be on the treadmill due to the horrible weather outside. I did my 3mile warm-up followed by 2x1mile repeats at Z4 with 4min recovery and then a cooldown for a total of 6miles. I will start entering in my run mileage next week. Lets get the party started.
Legs were still pretty sore from last night's late bike wko. I'mean in Wk 11 of the NOS which has switched out the z4 work for Z5 400's. I' very hit the intervals for the past 2 weeks, but wasn'the sure howwhat far I would get today. Things got hard after 3. During the 4th I couldn't hold pace at the end. Blew up and cramped up on the 5th interval. Wrapped it up with a mile at TRP, until I coukdn'the hold off the cramps again.
50' for 6 miles) 3 mi @ TRP 4.5x 400 @ z5 1 mi @ TRP
I was able to run in perfect 45 degree weather-bundled in long sleeves, gloves hat. 5 mi in one hour at LSP plus 30-60 s to keep HR 126. This is much harder to do as a brick off the bike. I found myself taking walk breaks yesterday to get HR down, for 13+ min miles. I am only doing 20% of wko as speed work so only one mile of z4 not two. I broke this up into .25 mi sprints at z4-5.
Then, met my Sunday women's cycling group for a two hour ride, road bike, no power meter, just ABP trying to stay in front with the fast girls. It felt colder at the end then the beginning, never shed any layers.
Ready for a run durability 3 miler tomorrow and core!
Made Sunday's run on a 220 yd indoor track. Ouch that hurt. I mean running on a 220 track. Well, yeah, and running too fast on the first fast mile hurt too. :-) But I got it done.
Word of warning, no matter how empty the refrigerator is at the time, a tunafish sandwich is NOT a good choice for lunch when you know you are going to try to sneak that 30 minute TRP run in right before that late afternoon client conference call.
Comments
@EE - after reading your run durability update I had to stop a minute and get a recovery drink..
.......Big payoffs coming from all that consistent work man!
Kudos to all posting and getting done on the run front for week 1!
My post bike TM run yesterday:
https://www.strava.com/activities/466755331
Was glad to be done with that at the end.....bike work made it tough!
SS
Sunday run in the books, pace slow for heart rate but I know it will improve quickly is simply the current lack of fitness from being in run/bike jail. Week one is done!
@Leslie - great work on that test. Glad that mountain lion didn't catch you:-)
@Trent - a benefit of being young, you are FAST! A benefit of being old and retired - I don't have to get out of bed at 5 a.m. for anything except a race:-) Good point about accountability and posting - really keeps you honest!
@Trish - enjoy your vacation! Better safe than sorry. If running is not a possibility there, you can pick right up where you left off next week!
@Shaughn - I could not have said it better! You are so right about the body adjusting to the new work load. Gradual build is a good thing!
@Gordon - As to SS's point - yes you need to listen to your body and gradually adapt to the stresses of the Outseason. You may want to chat with Patrick about your past injuries/sickness and see what guidance he has for modifying your OS for now. I think everyone should have as their main goal to get through the OS strong and healthy!
@Leslie - hmmmmm. I think I'd agree with Stephan and go for the 10 mins uphill. I suppose if you found a nice, hilly course and ran up and down for 20 minutes, you'd get in the 10 mins of uphills:-)
@Brenda, Stephan, Larry, Greg, Trent, Scott, Ann, Mark, SS, everyone - all great runs!! Amazing to see such great posts and we are only in Week 1!
@Al - thanks for the ski lesson:-) It looks COLD! I know you are being very careful:-) Hope you can see some sunshine soon!@Ed - DANG! That's about all I can say:-) Goes to show you what 10 weeks of Run Durability can get you! Hope your mental attitude spreads to the rest of us:-)
Before every run, all I have to do is come here and read these inspiring post from all of you animals, then suddenly I can find no more excuses to not execute the day's planned workout.
Hard bunch of kids to hang with!
My TRP (w/ Z4 push at end) TM run today: https://www.strava.com/activities/467691592
That hurt.......
My legs felt a little sluggish, but I think that will become standard, and will only help me push through and HTFU.
TRP miles were fine, but probably harder to complete than they should be. Z4 miles were hard but manageable. I only had a few min of Z2, but 60 min definitely took it out of me.
I think these long TRP sets on the treadmill will be a mental challenge, but one that I need. Looking forward to week 2.
Late holiday travel means a late start for me. Got the test done today: 5K on the treadmill in 23:09 (42 VDOT). I've been doing run durability since October and did a 5k in 22:47 in November. so this seems right to get the January Out Season started!
50' for 6 miles)
3 mi @ TRP
4.5x 400 @ z5
1 mi @ TRP
Then, met my Sunday women's cycling group for a two hour ride, road bike, no power meter, just ABP trying to stay in front with the fast girls. It felt colder at the end then the beginning, never shed any layers.
Ready for a run durability 3 miler tomorrow and core!