@Carol-we were going to see Beautiful last week but couldn't nail a day down with my daughter so didn't get to it! I will have to listen to the music all over again when I do get tickets!
I did the Tuesday bike/run in the evening after returning from trip. I too like running all warmed up after the spin
Then, i got to bed really late, just getting settled back in at home and slept in Wednesday morning an extra hour before work (up at 0515 instead of 0415) so 60' run after work-60 degree temp-no gloves or hat: 3 mi LSP then did .25mi z4/.25 recovery to target HR x4 (my 80/20 hybrid plan). I'm not an evening runner so I sure felt sluggish those first 3 mi.
No time this am for the BRIC and dinner meeting tonite so will probably do one tomorrow.
Longest run since October - 7 miles That used to be all in a day's work @ 8:30-40, but now, it's plodding along @ my new favorite pace, 8:50, with 10:50 and 9:20 as the first and last miles. I'm hoping 2 months of very gradual volume increase with no speed work will allow me to get back to some quicker intervals in a couple of weeks. Running fast is more fun than running slow.
yesterday's run was in the afternoon, I decided to run the perimeter and all the permutations through the parking lots of my office park, seems to have painted a picassoish picture in some people's eyes. Of greater importance, TRP pace is 8:37, this was 7.3@ 8: https://www.strava.com/activities/479941815
Brick run completed this evening on the TM, just a little to cold and windy to make it worth while to get out this evening. My plan tonite was to extend the run from 25 min to a 10 km'er, strides and form were the lesson of the day. I am taking a forced day off tomorrow from running, so just core, strength, and flexibility for Fri. There is a 10 km run on Sat "Race below Zero" which I will be taking part. My goal for this race is to do my 5 km test . Plan - 2.5 km WU, 5 KM blast then just bring it home as best I can and not have my run form fall apart. Let's see how this pans out !
Finally got myself out doors yesterday. Since I've gotten my new best friend, my treadmill in December I've not run out doors much. So I did what any self respecting girl would do to get motivated...bought myself a new pair of super cute run tights and top to go with it. Sometimes it takes a little retail therapy no? I had a nice time (other than my short adventure on the icy trail...nope...not ready for that!) on my usual 10k route. Extra laundry be damned. It was fun! If weather isn't horrible I am going to try and run my longer runs out doors!
Today's brick was a no go, so got it done a few hours after the bike. What was that I said about laundry???
I saw SS had performed a 5K TT and was motivated. After I did my Thursday bike, there was a little sun showing outside and I got dressed and headed out to enjoy it. I knew I would not be recording a record run time. My bike ride was a little too intense to push the run too. When I made my first turn on the course I found I was running straight into the wind. I pushed out a 10K with a little over half of it into a good wind. You can tell the wind direction from my mile splits.
Yesterday´s afternoon run was 25 mins for 3.25 miles in the treadmill we have at work (we are lucky we have a medium size gym here!) . Good to be back to under 8 min/mile in during these shorter runs. working to get there now on every run again!
Great job, everyone! Lots of great posts with some awesome work getting done:-) Just want to say HOORAY to Mark H. for getting out of run jail! Sounds like some of you (won't mention any names:-)) are pushing past the TRP and getting some fast times posted! Oops - I think I did that on Wednesday.... Like Al said, running fast is more fun than running slow! Trish - I must agree that some new "super cute run tights and top" is definitely a motivator to get outside:-)
I'm off to the pool, then to visit the kids and Grandkids for the weekend. Looks like I'll miss some WKOs, but that's okay. This is WAY more important:-) Have a great weekend everyone, and I'll catch up with you Sunday night!
missed my run yesterday, timing, feeling eh (didnt sleep well the night before) did a 7.1 mile TRP run this morning to make up for it. Looking forward to the Cage Fight Saturday, tomorrow
I’ve had a great week of running so far…33 miles with the weekend here. I’ll look to add another 12ish. I did a double day yesterday.. 4 in the morning on the TM.. then I took advantage of the unseasonably high 65 degrees to get outside for another 6. I have the weekend off from work so I plan to just relax a bit and play the WO’s by ear.
I don't want to mess with the accountability spreadsheet... but can someone order that by runs or distance so we can get the people who haven't updated it to the bottom? I like to see what all of you are doing... it would just make it easier to do... Thanks
I have toned down the running a bit this week. I am not quite at the breaking point where I can no longer make my goals for the bike WKO's, but I can see it Something I do notice from the volume of running is the ease that GRP comes. On the Treadmill, I tend to push the pace a little faster than I run out on the road. I think that is mostly due to the experience. On the treadmill, the run seems much longer even though I am running the same distance. Striding out on the treadmill is uncomfortable. I have enough tread to do it, but the subconscious fear of falling off the back is always there. So, consequently I run with a shorter stride and my forward lean is sometimes missing. I find myself heel striking much more. To combat this, I always run with some grade on and try to feel each stride. This week I also added the pool back into my training. I can tell you it was not a pretty sight. I have a lot of work to do there. I hope everyone has a great weekend.
Got the Sat. run done as a brick. Legs a little tired run pace was more of a TRP. 5th straight day this week of running- lotsa inspiration from teammates.
Today was the date for the annual 5K race that we as a company organize for the community. So (after together with the mayor of the town giving the start shot) I obviously raced it. Was able to average a 7:21 pace with a hilly start (not bad given that we were at 7000 ft..)
Great run at elevation Ganzalo, and awesome that your family participates.
I managed to slug through 4 miles as a brick today...my zone 1 pace was a struggle. I'm a bit worried that I may have came out of run jail a bit too early as my ribs feel quite a bit worse after the run than before. Anyone have any experience with this? Maybe I should do a chest wrap to constrict the jiggling a bit? As I just started running again this week, I'm more concerned with getting the consistency in, but not being able to manage a quicker pace worries me a bit...maybe it was just an off day.
I missed the bric thursday so got up yesterday and put in 3@LSP, +6 z4 strides, last two uphill. I was finally able to get to the pool in the afternoon for my TI drills-I was hoping to do 2-3 sessions a week but so far I've only managed one. Someday I will have a 1:15 IM swim (in my dreams?)
3 mi bric today -2mi@ LSP then 3x 0.2@z4 (HR, didn't even look at pace) for my 80/20
Got the run in this afternoon... to nice to pass up doing later since it was 55 and sunny on Jan. 30th in Indiana...crazy!! Legs really feeling it from the bike and didn't want to go but held together for 6 miles in little over 39 minutes but was toasted after. Hard recovery in the lovesac with a Tequila/squirt/spice drink.
@Gonzalo... Makes all the difference in the world having the ones you love share your passions...Congrats
@Edwin... Smart to back the run off a tad if you're adding some swim back. I definitely notice everything get harder when I swim... probably the reason I've been such a wimp!
@Trent...Man you're holding the line! Keep it up man.. you're hard work is contagious!
After completing the bike bricked an extra 2.8mile/22:30 min run to get to 6miles in 46mins accumulated for the day. Not bad!
Another thing from today at the 5K...we had the pleasure of having there a Mexican Olympic runner that we have sponsored since very young. Juan Luis Barrios (photo): the guy was 7th in Beijing and 8th in London for the 5000m and his best ever is 13:09min...
I actually did the race alongside him (obviously he was "jogging" when at times I was gasping for air...) but the coolest thing was that I asked for his feedback at the end (that I wanted to share with you) and he gave me good tips about posture and cadence but the one that surprised me the most was that he told me to continue to make upper body strength a priority as this will help me improve reach and step-length and therefore be faster. I, being an ex rugby player though I was OK there...but I guess I'll have to continue doing those planks !!!!
Sunday run done. Legs felt pretty tired at the start, and I thought the Zn 4 miles would be a struggle,but by the end of the 3 mi. TRP I felt pretty good, Zn. 4 miles at 8:29 & 8:20. Then ~2.5 miles a little faster than TRP. Total-7.6
Weekly run goal 24, end up with 26.
Now it's time to head to Va Beach to visit our oldest daughter who happens to be 8 mo. pregnant with our 1st grandbaby!!
finished my long run....8.1 mi...77 min....legs were very tired after a hard ride yesterday....so i skipped the 2x1 and just ran TRP....finished the week with 25 mi....a good week...looking forward to "off the legs tomorrow"
@Paz(ps cool name ) Great feedback on hanging with the Olympian. Couldn't agree more with the strength trg as part of your running regime.
This week was a run recovery week for myself, I dialed back the mileage and finished off with a 10 km run race but I did a hard 5 k TT within the event and then just hung on to finish. The race course did not have the best footing (snow covered in a lot of area's) but was able to push with some confidence. In the end I punched out a 21:31(6:56 mi).An improvement of 28 secs from the last 5 km TT.I will take that as a positive moving forward into next week.
Struggled to get out the door to do anything today let alone a long run. Besides reading all you guys/gals reports of getting it done, Gonzalo showing pics of great runners reminded me of some awesome motivating youtube videos of Halle G and Bekele runs in the 5k and 10k at olympics and world championships. So I watched a few of them to pump me up and get my buns out the door.
Took the pup since she was whining badly to go (have only taken her 1 time this week). Started out pretty normal as the first 3 miles at TRP and felt like crap to doing a 1 mile at Z4 and feeling like really crap. New I had pushed pretty hard all week so I thought if I just go at TRP and if feel any better then go Z2 as long as I can. But at mile 6 Roz stopped a couple times and licked her foot. (usual) Then mile 7 same thing, finally in mile 8 she stopped and was whimpering and licking her foot crazily for about 5 minutes. Couldn't tell what was wrong, then she jumps up and acts like continue. Go another 1/2 mile and same thing. I'm 1/8th mile from my brothers house so we make it to there and I drop her off for him to run her home in truck while I finish last 2 miles. She shows no signs on outside of foot of injury but still on/off licking so something up.
So an eventful and much interrupted 11+ mile run in 78 minutes, but lost a running partner for awhile I think.
Sunday Long Run complete. 10 miles in 82:30. Average pace 8:15 https://connect.garmin.com/activity/1034905560 Very good week of running with 6 days running totaling 34.3 miles while hitting all the targets on the bike wkos On to week 5 everyone !
@Gonzalo- way to wrap up the week and thanks for sharing the family photos @Trent- I hope your dog is ok. My kids and I are still trying to talk my wife into getting a dog @ Steve- great job on dropping your 5k time in the snow no doubt. Are you sure your documented use of the anesthesia circuit didn't have something to do with that result??. If so I'm going to figure out how I can use my cardiopulmonary bypass circuit to my advantage?? @SS- your performance and encouragement continue to be an inspiration to all. @Mark- congrats on the expected 1st grand baby. The weather was fantastic today here in Va Beach, I hope you enjoyed your day (BTW I will see you at REV3 Williamsburg as well).
That's right the weather was so nice and I just took home my road bike with new components, it called to me to skip the Sunday long run ?? and ride with one of my local riding teammates. Karma came back to bite me, as if I was committing some grave sin by riding instead of running. I spent most of the ride in a steady 14mph headwind with frequent 17-18mph gusts. Hard to hide from the wind on a road bike and only one partner.
Looking forward to week 5 right after I avoid the core workout again to swim with the local masters club tomorrow am.
No running today, so have been adding volume above the required runs all week. Knocked out a 70 minute very hilly run a little slower than TRP yesterday, but 600' of climbing in 9 miles is quite a bit ( I think) skied today, and then trying to have no day off Monday as I have to shift WKOs ahead a day for travel.
Comments
@Nemo / Mark H. = definitely looking solid/consistent guys! Nice work!
My Tuesday recovery run: https://www.strava.com/activities/479969081
Today's 5K TT work: https://www.strava.com/activities/480598549
Did it at work, outside 60+ degrees, sunshine, over the lunch hour, through the neighborhood on rolling terrain.
No speed records broken but there was improvement.
22:13 = 44 vDOT = Slight improvement ====>my old Z3 is now my new Z2, etc.......moving forward
All of you animals/monsters keep posting and leading!
SS
@Mark-hooray for the jail break!
@Carol-we were going to see Beautiful last week but couldn't nail a day down with my daughter so didn't get to it! I will have to listen to the music all over again when I do get tickets!
I did the Tuesday bike/run in the evening after returning from trip. I too like running all warmed up after the spin
Then, i got to bed really late, just getting settled back in at home and slept in Wednesday morning an extra hour before work (up at 0515 instead of 0415) so 60' run after work-60 degree temp-no gloves or hat: 3 mi LSP then did .25mi z4/.25 recovery to target HR x4 (my 80/20 hybrid plan). I'm not an evening runner so I sure felt sluggish those first 3 mi.
No time this am for the BRIC and dinner meeting tonite so will probably do one tomorrow.
Longest run since October - 7 miles
That used to be all in a day's work @ 8:30-40, but now, it's plodding along @ my new favorite pace, 8:50, with 10:50 and 9:20 as the first and last miles. I'm hoping 2 months of very gradual volume increase with no speed work will allow me to get back to some quicker intervals in a couple of weeks. Running fast is more fun than running slow.
https://www.strava.com/activities/479941815
Today's brick was a no go, so got it done a few hours after the bike. What was that I said about laundry???
I saw SS had performed a 5K TT and was motivated. After I did my Thursday bike, there was a little sun showing outside and I got dressed and headed out to enjoy it. I knew I would not be recording a record run time. My bike ride was a little too intense to push the run too. When I made my first turn on the course I found I was running straight into the wind. I pushed out a 10K with a little over half of it into a good wind. You can tell the wind direction from my mile splits.
https://www.strava.com/activities/480702053
Friday´s Hills run planned for this afternoon
Just want to say HOORAY to Mark H. for getting out of run jail! Sounds like some of you (won't mention any names:-)) are pushing past the TRP and getting some fast times posted! Oops - I think I did that on Wednesday.... Like Al said, running fast is more fun than running slow! Trish - I must agree that some new "super cute run tights and top" is definitely a motivator to get outside:-)
I'm off to the pool, then to visit the kids and Grandkids for the weekend. Looks like I'll miss some WKOs, but that's okay. This is WAY more important:-) Have a great weekend everyone, and I'll catch up with you Sunday night!
Looking forward to the Cage Fight Saturday, tomorrow
Felt surprisingly better than last week
link---> https://connect.garmin.com/activity/1032142602
I don't want to mess with the accountability spreadsheet... but can someone order that by runs or distance so we can get the people who haven't updated it to the bottom? I like to see what all of you are doing... it would just make it easier to do... Thanks
I have toned down the running a bit this week. I am not quite at the breaking point where I can no longer make my goals for the bike WKO's, but I can see it Something I do notice from the volume of running is the ease that GRP comes. On the Treadmill, I tend to push the pace a little faster than I run out on the road. I think that is mostly due to the experience. On the treadmill, the run seems much longer even though I am running the same distance. Striding out on the treadmill is uncomfortable. I have enough tread to do it, but the subconscious fear of falling off the back is always there. So, consequently I run with a shorter stride and my forward lean is sometimes missing. I find myself heel striking much more. To combat this, I always run with some grade on and try to feel each stride. This week I also added the pool back into my training. I can tell you it was not a pretty sight. I have a lot of work to do there. I hope everyone has a great weekend.
Today was the date for the annual 5K race that we as a company organize for the community. So (after together with the mayor of the town giving the start shot) I obviously raced it. Was able to average a 7:21 pace with a hilly start (not bad given that we were at 7000 ft..)
https://connect.garmin.com/activity/1033010511
Wife and my 11 yr old joined me for a nice family morning (photo)
Will do the bike and another 20 min of running later today
I managed to slug through 4 miles as a brick today...my zone 1 pace was a struggle. I'm a bit worried that I may have came out of run jail a bit too early as my ribs feel quite a bit worse after the run than before. Anyone have any experience with this? Maybe I should do a chest wrap to constrict the jiggling a bit? As I just started running again this week, I'm more concerned with getting the consistency in, but not being able to manage a quicker pace worries me a bit...maybe it was just an off day.
Gonzalo-nice family pic!
I missed the bric thursday so got up yesterday and put in 3@LSP, +6 z4 strides, last two uphill. I was finally able to get to the pool in the afternoon for my TI drills-I was hoping to do 2-3 sessions a week but so far I've only managed one. Someday I will have a 1:15 IM swim (in my dreams?)
3 mi bric today -2mi@ LSP then 3x 0.2@z4 (HR, didn't even look at pace) for my 80/20
Got it all in before leaving for work!!
Looking forward to long run tomorrow
@Edwin... Smart to back the run off a tad if you're adding some swim back. I definitely notice everything get harder when I swim... probably the reason I've been such a wimp!
@Trent...Man you're holding the line! Keep it up man.. you're hard work is contagious!
@Mark/Betsy/Ed : thanks for your comments!
After completing the bike bricked an extra 2.8mile/22:30 min run to get to 6miles in 46mins accumulated for the day. Not bad!
Another thing from today at the 5K...we had the pleasure of having there a Mexican Olympic runner that we have sponsored since very young. Juan Luis Barrios (photo): the guy was 7th in Beijing and 8th in London for the 5000m and his best ever is 13:09min...
I actually did the race alongside him (obviously he was "jogging" when at times I was gasping for air...) but the coolest thing was that I asked for his feedback at the end (that I wanted to share with you) and he gave me good tips about posture and cadence but the one that surprised me the most was that he told me to continue to make upper body strength a priority as this will help me improve reach and step-length and therefore be faster. I, being an ex rugby player though I was OK there...but I guess I'll have to continue doing those planks !!!!
Sunday run done. Legs felt pretty tired at the start, and I thought the Zn 4 miles would be a struggle,but by the end of the 3 mi. TRP I felt pretty good, Zn. 4 miles at 8:29 & 8:20. Then ~2.5 miles a little faster than TRP. Total-7.6
Weekly run goal 24, end up with 26.
Now it's time to head to Va Beach to visit our oldest daughter who happens to be 8 mo. pregnant with our 1st grandbaby!!
@Gonzalo - very cool pic. Nice running this week!
@Mark L. - just solid, looks like you were right on the money for all intervals. Not easy to do bro!
@Jeff S. - glad you are posting. way to execute bro!
4 mile TRP run Friday, 4 mile Z2/Z3 run Saturday
Sunday 4 X 1s: https://www.strava.com/activities/482933417
Ran 2.6 miles to the track and completed 3 X 1s on target then ran mile 10 at Z4 pace to finish up today's run.
Still waking up with a stuffed up head but trying to burn those bad germs out with these runs
Good luck executing today all!
SS
@Paz(ps cool name
) Great feedback on hanging with the Olympian. Couldn't agree more with the strength trg as part of your running regime.
This week was a run recovery week for myself, I dialed back the mileage and finished off with a 10 km run race but I did a hard 5 k TT within the event and then just hung on to finish. The race course did not have the best footing (snow covered in a lot of area's) but was able to push with some confidence. In the end I punched out a 21:31(6:56 mi).An improvement of 28 secs from the last 5 km TT.I will take that as a positive moving forward into next week.
Next week peeps !
Took the pup since she was whining badly to go (have only taken her 1 time this week). Started out pretty normal as the first 3 miles at TRP and felt like crap to doing a 1 mile at Z4 and feeling like really crap. New I had pushed pretty hard all week so I thought if I just go at TRP and if feel any better then go Z2 as long as I can. But at mile 6 Roz stopped a couple times and licked her foot. (usual) Then mile 7 same thing, finally in mile 8 she stopped and was whimpering and licking her foot crazily for about 5 minutes. Couldn't tell what was wrong, then she jumps up and acts like continue. Go another 1/2 mile and same thing. I'm 1/8th mile from my brothers house so we make it to there and I drop her off for him to run her home in truck while I finish last 2 miles. She shows no signs on outside of foot of injury but still on/off licking so something up.
So an eventful and much interrupted 11+ mile run in 78 minutes, but lost a running partner for awhile I think.
https://connect.garmin.com/activity/1034905560
Very good week of running with 6 days running totaling 34.3 miles while hitting all the targets on the bike wkos
On to week 5 everyone !
@Trent- I hope your dog is ok. My kids and I are still trying to talk my wife into getting a dog
@ Steve- great job on dropping your 5k time in the snow no doubt. Are you sure your documented use of the anesthesia circuit didn't have something to do with that result??. If so I'm going to figure out how I can use my cardiopulmonary bypass circuit to my advantage??
@SS- your performance and encouragement continue to be an inspiration to all.
@Mark- congrats on the expected 1st grand baby. The weather was fantastic today here in Va Beach, I hope you enjoyed your day (BTW I will see you at REV3 Williamsburg as well).
That's right the weather was so nice and I just took home my road bike with new components, it called to me to skip the Sunday long run ?? and ride with one of my local riding teammates. Karma came back to bite me, as if I was committing some grave sin by riding instead of running. I spent most of the ride in a steady 14mph headwind with frequent 17-18mph gusts. Hard to hide from the wind on a road bike and only one partner.
Looking forward to week 5 right after I avoid the core workout again to swim with the local masters club tomorrow am.
skied today, and then trying to have no day off Monday as I have to shift WKOs ahead a day for travel.