Forgot to post this morning on my lovely long run. It was 15deg. to start and blowing 20mph. I went little faster than TRP just to stay warm, then 2X1mile @ Z4+ and final miles little under Z2. Finished 10 miler at 6:35 pace and felt good other than I couldn't feel the nuts as by runs end it was sub 10 deg. and blowing snow at 30mph in a total white out condition.
@Ed-just noticed you are KCMO-that's my hometown, will be visiting first weekend March.
@Steve-seriously? Tri suit and snow on the ground? I had two long sleeve uppers and two pairs of gloves for 41 degree start!
@SS and other techies-I am connected directly strava/Garmin now. But not much appears in strava about my ride-it doesn't capture power/cadence data from Garmin (indoor/drainer). Thoughts?
Long run today felt good-7mi total. I was going to do 8x.25 with full HR recovery to minimize HR spikes. Then I thought 4x.25 and 2x.5. After the first .25 I was feeling great so did 3x.5 to get the 2mi in. I was hitting z5 pace (ha! This is Trent's LSP) until last one which was z3ish- the dobie was over it and slowing me down. Perfect running weather-gorgeous day for the PF Changs RNR-lots of locals posting BQ times
@Trent - Ahhhhhh youth! That is just cray cray! Not just the weather, but your pace! Well, I hope you got your body parts warmed up-) Yes, we should ALL be in Florida right now!
@Steve and Carol - thanks for your advice on the Run Less Run Faster plan. My thoughts process for putting this on hold came from both Coach Patrick's podcast on the Run Durability and from the Run Less Run Faster plan itself (it assumes a certain amount of base mileage...after my Ironman in October I essentially fell into a "run jail" of sorts). My plan is to try and run 6 days/week at TRP but only 2omin/day to start. I will work in 1 of the days as VO2 short interval repeats. I'll ramp up my mileage 10%/week. My hope is to sneak up on my knee with the mileage and intensity rather what is currently written in the JanOS plan or Run Less Run Faster plans.....with that in mind I ran today: first back -back days of running since training of the IM last fall. It actually snowed this am here in Richmond and in the spirit of Steve Ross, I hit the rode for my brief little jog in running shorts (sorry - had to put on long sleeve running top). Pics on my Strava page: https://www.strava.com/activities/472693429
For those who have trouble doing the Z3/Z3 on the bricks.... my experience is that these are the LEAST important paces to hold and a good place to back off a little bit if you are feeling tired. To be honest, I almost always run those just by feel, and if I feel like getting as fast as Z3, great...but I feel absolutely no guilt about just doing them at about TRP. The most important ones are the hills/Z4-Z5 and long runs. The rest is gravy to build durability. :-)
My Sunday run was a bit long because I cut my Saturday run short due to time constraints.
1 mi total warmup/whatever pace, then 8:12/8:00/8:04/8:06 for 4 miles of TRP. Then 6:42/9:15/6:41 for my fast miles. I really should probably learn to pace those better because that's a lot closer to IP (6:39) than TP (7:02) and there's no way I could run 6:4x for an hour right now... Finished out with 3 easy miles for 11 total.
Comments
I should be in Florida with the Jan. Volume Group
@Steve-seriously? Tri suit and snow on the ground? I had two long sleeve uppers and two pairs of gloves for 41 degree start!
@SS and other techies-I am connected directly strava/Garmin now. But not much appears in strava about my ride-it doesn't capture power/cadence data from Garmin (indoor/drainer). Thoughts?
Long run today felt good-7mi total. I was going to do 8x.25 with full HR recovery to minimize HR spikes. Then I thought 4x.25 and 2x.5. After the first .25 I was feeling great so did 3x.5 to get the 2mi in. I was hitting z5 pace (ha! This is Trent's LSP) until last one which was z3ish- the dobie was over it and slowing me down. Perfect running weather-gorgeous day for the PF Changs RNR-lots of locals posting BQ times
@Trent - you get the Long Run Difficultly award for week 2 man! I couldn't do it! SOLID!
@Betsy - Do you have a STRAVA premium account? I have premium and it is worth it as it shows the IF, TSS etc.......
Week 6 Long run on hills complete: https://www.strava.com/activities/472760575
Not fun
Got through it drinking the JAN OS mojo!
Sleep hard tonight all!
@Carol - keep leading!
https://www.strava.com/activities/472693429
My Sunday run was a bit long because I cut my Saturday run short due to time constraints.
1 mi total warmup/whatever pace, then 8:12/8:00/8:04/8:06 for 4 miles of TRP. Then 6:42/9:15/6:41 for my fast miles. I really should probably learn to pace those better because that's a lot closer to IP (6:39) than TP (7:02) and there's no way I could run 6:4x for an hour right now... Finished out with 3 easy miles for 11 total.