went out last night around 5 to do the TRP run. Never got into a rhythm, hitting TRP felt hard, which seemed odd after not hitting the run yesterday. After finishing up and cooling down at home, I had to pick up two of my daughters from various sports events and during that hour of driving, I felt a wave of shizziness overcome me, feverish kind of feeling... ughhh... so, maybe that explains the out of sync. writing this in the morning, so, still not feeling great...
As some of you know, I have been working to get back to running due to a calf injury two months ago. It has been a **ssssllllooooowwwww* process. Painfully slow.
Starting point from the Physical Therapist was to jog 1 minute / walk 4. Three times a week for one week....and then increase the run times very slowly.
Yesterday, though, was a BANNER DAY!! I actually ran, got my sweat on, heart rate up, and felt like I had actually gotten "A RUN" in. Two minutes of running / two minutes of walking....go for 30 minutes. Just over 3 miles covered.... VERY VERY HAPPY!! (if you can't tell....)
The rest of this week will be 2/2 ... if no soreness, next week will work up to 3/1.
What a difference a day makes... Easy 6 miles today. I haven't been as consistent as I should with regard to post WO recovery drinks... Need to get better!
@Robert / Scott D. - way to lead, getting it done, not letting the load keep you down and holding the line regardless......that turns into fitness and speed!
@Ed E. - just an amazing amount of shear will to keep the RDP going this long man!
All, we at the EN haus, say the plan we follow is like a Gorilla - you don't stop fighting when you get tired, you stop fighting when the gorilla gets tired .......Keep Moving Forward all because the Silverbacks show up about week 7.......
As some of you know, I have been working to get back to running due to a calf injury two months ago. It has been a **ssssllllooooowwwww* process. Painfully slow.
Starting point from the Physical Therapist was to jog 1 minute / walk 4. Three times a week for one week....and then increase the run times very slowly.
Yesterday, though, was a BANNER DAY!! I actually ran, got my sweat on, heart rate up, and felt like I had actually gotten "A RUN" in. Two minutes of running / two minutes of walking....go for 30 minutes. Just over 3 miles covered.... VERY VERY HAPPY!! (if you can't tell....)
The rest of this week will be 2/2 ... if no soreness, next week will work up to 3/1.
HUGE
Be smart & patient.
After 4 straight off seasons with a calf issue, I thought I had entered a time in my athletic life where I was going to just have to accept a nagging calf injury EVERY year. Due to some plan management, I'm 2 years since my last calf rehab.
Wednesday durability run...went 9 miles as 8:40, then 7 miles all within a couple seconds of 8:00, then finished up with a quicker mile at 7:13, right at my HMP. Solid experience today (yesterday).
@Gonzalo-LOL, they actually do live in Guanacuato. They are fluent in Spanish, take classes at the university and are hippy rebels and shun the 'ex pat' community which is San Miguel
@Joe-congrats on the 'Banner' day! I could just feel how great it was for you!
As I already mentioned, traveling and hacking the week. Yesterday a long travel day starting with 2hours sleep-day off from wkos. Thankfully slept over 10 hours last night so feel really recovered.
I did the Wednesday long run today-6.5mi, through Central Park NYC, south to north and back. Pics from both ends of the park on strava-my pics won't load onto this site for some reason. Now it was 37 degrees for my run and thanks to all you steely peeps who run in colder weather, I knew I could/had to do it. I was bundled appropriately and not cold. Slow pace not even worth mentioning but HR control was good. Planning on another run through park tomorrow then hit the hotel gym for core and weights.
'Snowmegheddin' is predicted for Friday night/Saturday which definitely means dread mill for rest of the trip for me! I'm just praying I get out of here and home on Monday!
I am happy to say I have made it here to Thursday. This week has taken a few bites out of me. I have been pushing up the run miles with a goal of 40 - 45 this week. The running has been going very well and probably too well. My work week has been demanding for me and I have been pushing the pace on the mill so I could get the workouts done. I could really feel that while on the bike today. I ran a 4 mile brick to finish my wko today and it went very well. I ran outside because the sun was out. It was cool, around 25 degrees, but with the sun out, who cares. I ran the first two miles at GRP and then pushed the next two past my TRP. The end result was a really great run. I hope everyone else had a similar experience. Run well and the gorilla can't catch with those short legs.
At all, I can't even comment individually on the high quality rides here anymore. Everyone is cranking and hitting some seriously hard work. It occurred to me this week, how we look at these numbers on strava, on the EN forum, and they look nice & impressive. Think about how hard you are working in the middle of an interval, think about how hard you are working and then appreciate what you see here...
@Gonazalo, that is an awesome pic, my one lament is not having an equally great pic from when I climbed Kili 2 years ago. that is stunning!
@Al - getting stoked to come shred some POW with you, keep the videos coming!
Friday hills day knows how to kick you where it hurts after the week of work so far. Amazing though if you put your mind to it you can get it done. Did 2%to 6% @ 6:30 pace for the hills on the mill, then hard recovery with my newly purchased Normatec unit. AHHH!
@Al : yes, Orizaba is what they call a stratovolcano (those that are formed by successive eruptions and effusions) but this one seems to be dormant with last eruption being in 1846. Has a pretty good crater at the top that is half blown out. Photo I took before going up and looked really intimidating!
@Scott...yes, in this case the GoPro was great for these pictures. Worth the investment
Not so much a hill run, though the last three miles have plenty of 1-3% in them, I needed to catch up on some missed runs this week, pulled a nice 10 mile TRP run out of the morning air.. https://www.strava.com/activities/475795579
Friday hills are in the books. I went a little harder than I had planned. It was a bit brisk, but the sun was shining and that made the run even better. Now the plan is to rest well so the Bike tomorrow can be a success.
Gonzalo- that's amazing!!!! Thanks for sharing that picture!
Friday Hill Run? Huh? That must be the Advanced plan 'cause all I have is core. Anyway- I did run today to make up for the missed one earlier this week. Knee felt a little off at the beginning but then came around. I'm gonna need to be careful with it.
Friday run is done. Managed to get outside a couple hours after the snow started. I found some hills but my 35 min run turned into 48 mins/5.8 miles. Felt good. With the blizzard predicted for tonight-Saturday and 12-24 inches of snow, I might have to hit the dreadmill for 2-4 days.
That gorilla ain't catching any of my JOS run peeps! Nice work, everyone. Like Scott, it's getting pretty impossible to comment on everyone's posts now - but that doesn't mean we aren't reading every single one, in AWE! I'm simply amazed at the mojo coming from this group! It's interesting to see how this third week is affecting us - good or bad. It's very strange sometimes when you think you feel like crap, then you pull an awesome WKO out of nowhere. Turby (my hubby if you don't know), has had 2 really bad runs on Wed. and Thurs. Then today he says he's going out for a run because of the impending snow and he refuses to use the treadmill! He says probably 3 miles. I'm watching out the window for him because it seems like he's been gone a while, and I see him looking great, running up the street. Yep - that 3 miles turned into 8 miles and he had a fantastic run! Go figure... Those of you coming back from injuries or dealing with little "niggles" are being very smart about your running:-) By the way - those pictures and videos were really great this week!! Al is freakin' me out a little bit though!! Those of you doing those crazy Friday hill runs - NICE JOB! Not sure what plan that is, but I'm enjoying my Friday "rest day", although we always swim on Friday and do the core/bands/etc. work.
Got my Wed. long run in, as well as the Thurs. brick run after that crazy Vo2 stuff! I'm getting so used to the treadmill now that I "almost" like it!!! At least I can watch some bad TV... Swim lesson Wed. afternoon and an hour in the pool this morning, So far, so good:-) I have to say that there is NO way I can make excuses for missing a WKO after reading all of these posts! (although next week will be a different story - Grandbabies, ya know?). I'm just happy that everything feels good, and my TRP runs are "easy" (knock would).
So, as Ed E. says: "All your success or failure on race day is rooted in what is done today... in this OS."
For those of you in the tri-state area and surrounding, be careful out there and see if you can hire some young kids to do your shoveling for you:-)
So the run later in the day after the weeks put in and the morning sufferfest on the bike culminated in a real suffer by the end on my Z2/Z3 run. Going out with tailwind and downhill even though in the 20 deg. temps felt easy to string out miles in the Z3 range... then I turned to come back, against wind and net uphill and a real struggle to hold Z3. Might need to make tomorrows run TRP the whole way.
Saturday's run happened 40 mins after the bike on the dreadmill with Netflix playing on my phone. I did a 6.1 mile progression run. I'm not looking forward to Sunday's long run on the TM. For some reason my level of effort on the treadmill feels harder than when I run the same pace outside. IOW, a 9:15 pace on the TM feels like 8:00 pace outside. Even my heart rate is higher on the TM. Anyone else experience this? I always have a fan on me and usually take my shirt off to keep cool. I use a foot pod to measure pace and distance which is close to my treadmill.
Comments
After finishing up and cooling down at home, I had to pick up two of my daughters from various sports events and during that hour of driving, I felt a wave of shizziness overcome me, feverish kind of feeling... ughhh... so, maybe that explains the out of sync.
writing this in the morning, so, still not feeling great...
As some of you know, I have been working to get back to running due to a calf injury two months ago. It has been a **ssssllllooooowwwww* process. Painfully slow.
Starting point from the Physical Therapist was to jog 1 minute / walk 4. Three times a week for one week....and then increase the run times very slowly.
Yesterday, though, was a BANNER DAY!! I actually ran, got my sweat on, heart rate up, and felt like I had actually gotten "A RUN" in. Two minutes of running / two minutes of walking....go for 30 minutes. Just over 3 miles covered.... VERY VERY HAPPY!! (if you can't tell....)
The rest of this week will be 2/2 ... if no soreness, next week will work up to 3/1.
Welcome back Joe / Gonzalo!
@Robert / Scott D. - way to lead, getting it done, not letting the load keep you down and holding the line regardless......that turns into fitness and speed!
@Ed E. - just an amazing amount of shear will to keep the RDP going this long man!
@Ed C. - just Damn!
All, we at the EN haus, say the plan we follow is like a Gorilla - you don't stop fighting when you get tired, you stop fighting when the gorilla gets tired
.......Keep Moving Forward all because the Silverbacks show up about week 7.......
For me,
Tues TRP run: https://www.strava.com/activities/474121819
Wed TRP run: https://www.strava.com/activities/474843274
Feeling the load as Week 7 bears down. Feeding off of everyone's stamina, determination, example, MOJO!
SS
HUGE
Be smart & patient.
After 4 straight off seasons with a calf issue, I thought I had entered a time in my athletic life where I was going to just have to accept a nagging calf injury EVERY year. Due to some plan management, I'm 2 years since my last calf rehab.
Very happy for ya, Joe!
In the spirit of the title of this thread...
there are days when I feel the progress happening on these short quick brick runs.
the frequency thing trumps, then a balance of ez lowish HR TRP with a scattering of higher intensities. Not quite up to your mile repeats....yet.
the skiing was good, yes. But, I appreciated the panoramic at the end. Beautiful. Happy you appreciate what you got there!
@Joe-congrats on the 'Banner' day! I could just feel how great it was for you!
As I already mentioned, traveling and hacking the week. Yesterday a long travel day starting with 2hours sleep-day off from wkos. Thankfully slept over 10 hours last night so feel really recovered.
I did the Wednesday long run today-6.5mi, through Central Park NYC, south to north and back. Pics from both ends of the park on strava-my pics won't load onto this site for some reason. Now it was 37 degrees for my run and thanks to all you steely peeps who run in colder weather, I knew I could/had to do it. I was bundled appropriately and not cold. Slow pace not even worth mentioning but HR control was good. Planning on another run through park tomorrow then hit the hotel gym for core and weights.
'Snowmegheddin' is predicted for Friday night/Saturday which definitely means dread mill for rest of the trip for me! I'm just praying I get out of here and home on Monday!
I am happy to say I have made it here to Thursday. This week has taken a few bites out of me. I have been pushing up the run miles with a goal of 40 - 45 this week. The running has been going very well and probably too well. My work week has been demanding for me and I have been pushing the pace on the mill so I could get the workouts done. I could really feel that while on the bike today. I ran a 4 mile brick to finish my wko today and it went very well. I ran outside because the sun was out. It was cool, around 25 degrees, but with the sun out, who cares. I ran the first two miles at GRP and then pushed the next two past my TRP. The end result was a really great run. I hope everyone else had a similar experience. Run well and the gorilla can't catch with those short legs.
4.1 miles in the treadmill in a little less than 35 mins
In the spirit of sharing photos of other activities...this is me in Orizaba mountain 12 days ago rocking 18700 ft!. Still feeling the cold !!!
@Gonazalo, that is an awesome pic, my one lament is not having an equally great pic from when I climbed Kili 2 years ago. that is stunning!
@Al - getting stoked to come shred some POW with you, keep the videos coming!
@Al : yes, Orizaba is what they call a stratovolcano (those that are formed by successive eruptions and effusions) but this one seems to be dormant with last eruption being in 1846. Has a pretty good crater at the top that is half blown out. Photo I took before going up and looked really intimidating!
@Scott...yes, in this case the GoPro was great for these pictures. Worth the investment
https://www.strava.com/activities/475795579
Friday hills are in the books. I went a little harder than I had planned. It was a bit brisk, but the sun was shining and that made the run even better. Now the plan is to rest well so the Bike tomorrow can be a success.
https://www.strava.com/activities/475933153Friday Hill Run? Huh? That must be the Advanced plan 'cause all I have is core. Anyway- I did run today to make up for the missed one earlier this week. Knee felt a little off at the beginning but then came around. I'm gonna need to be careful with it.
Love that pic Gonzalo!
@Ed, Scott, Trent - holding the line on the Friday hill runs! Ed C. - crazy 11 miles man! BAM!
My Thursday TRP run: https://www.strava.com/activities/475512495
Friday TM elevation work: https://www.strava.com/activities/475947076
Weirdly felt better today than yesterday. Not sure why, was dragging all day yesterday and fighting through the wkos......
Hope all stay warm in safe in the big snow and ice hitting the country!
SS
That gorilla ain't catching any of my JOS run peeps! Nice work, everyone. Like Scott, it's getting pretty impossible to comment on everyone's posts now - but that doesn't mean we aren't reading every single one, in AWE! I'm simply amazed at the mojo coming from this group! It's interesting to see how this third week is affecting us - good or bad. It's very strange sometimes when you think you feel like crap, then you pull an awesome WKO out of nowhere. Turby (my hubby if you don't know), has had 2 really bad runs on Wed. and Thurs. Then today he says he's going out for a run because of the impending snow and he refuses to use the treadmill! He says probably 3 miles. I'm watching out the window for him because it seems like he's been gone a while, and I see him looking great, running up the street. Yep - that 3 miles turned into 8 miles and he had a fantastic run! Go figure... Those of you coming back from injuries or dealing with little "niggles" are being very smart about your running:-) By the way - those pictures and videos were really great this week!! Al is freakin' me out a little bit though!! Those of you doing those crazy Friday hill runs - NICE JOB! Not sure what plan that is, but I'm enjoying my Friday "rest day", although we always swim on Friday and do the core/bands/etc. work.
Got my Wed. long run in, as well as the Thurs. brick run after that crazy Vo2 stuff! I'm getting so used to the treadmill now that I "almost" like it!!! At least I can watch some bad TV... Swim lesson Wed. afternoon and an hour in the pool this morning, So far, so good:-) I have to say that there is NO way I can make excuses for missing a WKO after reading all of these posts! (although next week will be a different story - Grandbabies, ya know?). I'm just happy that everything feels good, and my TRP runs are "easy" (knock would).
So, as Ed E. says: "All your success or failure on race day is rooted in what is done today... in this OS."
For those of you in the tri-state area and surrounding, be careful out there and see if you can hire some young kids to do your shoveling for you:-)
For those of you who rarely deal with the white stuff, I started back in November.
https://connect.garmin.com/activity/1024023411
https://connect.garmin.com/activity/1025253925