@ Trent - just read your post after... Road salt?? known to affect paws.. also, nice to see you appearing to be human like the rest of us Good job getting it done!
WooHoo! Sunday night and wrapping up an awesome week with my JOS running peeps:-) I'll see how far I get before my eyes start to close! LOL Weekend with one night at my son's house (and 2 grandkids), and one night at my daughter's house (and 2 grandkids) and VERY little sleep. I am proud to say I did get to the gym today with my daughter and ran 4 miles on the TM, including one mile at Z4/5! (Also did a bike WKO when I got home at 3:45:-)). So I am behind my 7-mile run today, but it was definitely worth it:-) I am really impressed with the amount of running you guys got in this week! Holy Moly... I hope to make up for it so I can catch up with you!!
@ Scott - sounds like you more than made up for your "missed" run! Nice job:-)
@ Gonzalo - your strength is definitely showing up on these runs! Nice:-) Okay - that picture of your wife and son was so awesome!! That is just great that it's a "family affair" :-) Nice job on the race too! SOOOOOO - that picture of Barrios and Rono was pretty SWEET! I kind of remember him from that Olympics. Wow - talk about motivation!! Very interesting about the upper body strength. Who knew?? Thanks for sharing! Also, great run today and a very awesome week of running! You are a strong leader in this group and we all really appreciate it!
@ Ed E - NICE NICE NICE. Nothing like a "double" run just because! I'll get back to you about the spreadsheet... Also, thanks so much for giving the JOS team so much MoJo!!
@ Robert - sounds like that bike ride kicked your butt and made up for the missed run:-) LOL Also, thanks so much for the team MoJo! Should be an interesting Wk 5:-)
@Ed C - Yep, the form on the TM is definitely different than on the roads. I am always counting my cadence and trying to do a little forward lean. That surely would suck falling off the back of the TM!! I must say, there are a lot of YouTube videos out there showing people doing that and it's pretty ugly:-) Glad to hear you're back in the pool. I've been trying to get 3 swims in a week while doing all the other OS stuff. It will come back to you pretty quickly!
@ Mark L - yes, the Sat. brick is usually the most difficult for me as well. Especially as it calls for Z2/Z3 which I typically don't do. I start out in Z1 and end up in Z3, but it's not the prescribed "Z2 out and Z3 back" that they talk about. I think the important thing here is just getting the mileage in and not worrying too much about the speeds! Great job on the Sun. run and overall weekly mileage. Now... after just spending the weekend with my 4 grandchildren (8,5,8,6 yr old), I've got to tell you that you are in for the time of your life! You won't believe how much fun it is and how much love you can have for these little ones! OMG it is the BEST!! And, by the way, time with the Grandkids trumps any workouts, anytime, anywhere, no matter what!!! :-)
@ Mark H. - I had cracked ribs twice (which never showed up on the xray until after they healed!). OMG it hurt to run SO bad! I think you should NOT worry about running fast; just get out there and get the consistency in if possible. Don't worry about the pace for now. It will come back in time. I wore a tight sports bra, which seemed to help - but I assume you don't have one of those? LOL
@ Derrek - nothing boring about a 5-mile brick in 43 mins! Nice job:-)
@ Betsy - Nice, Nice, and Nice! Great job getting those runs in. Oh - and if you ever figure out how to do a 1:15 IM swim, please please let me know your secret!
@ Trent - Holy fastness!!! Okay, I don't know what a " Hard recovery in the lovesac with a Tequila/squirt/spice drink" is, but it sure does sound pretty awesome to me:-) So, for the long run today - sorry about Roz. Maybe the road salt? I'm sure it will all work out fine - just give that pup a rest:-) Hmmmmm... 11 miles in 78 mins? Geez, Louise!! Great week:-)
@ Jeff - smart call! Gotta listen to those legs and do what seems right. Nice job - and rest those legs tomorrow!
@ SS - I can't thank you enough for being such a leader and motivator in this group! THANKS KMF man! Not to mention your crazy-ass run workouts this week. Seriously??? Sorry about the stuffed up head, but obviously that isn't affecting your runs one single bit!
@ Steve - WOW! 28 secs. off a 5K is HUGE! You may be sorry with the new zones:-) LOL Seriously, great job and obvious WORK is WORKING for you, big time!
@ Scott - sounds like a great plan for getting the runs in! I know on Strava I see some serious "butt-kicking" so keep bringing it on! I think skiing counts as running in my book!
Okay folks. I made it to the end of the posts. Now I have to think about Week 5:-) It's going fast, isn't it?? WooHoo!!!
My runs went great this week! The one mile kitchen run on Monday kept up my streak of daily running. Tues/Wed/Thurs TRP runs are feeling very good now. Friday's hills- takes me 8 times up that hill to get 12 min- first two not too nice, but then they got better. Who knew!? Saturday easy out/hard back- first two miles with dog. Dropped her off and 2 more at Z3 felt great. Today's long run with Z4- well, I forgot to read closely and did 5 miles instead of 3 and then dropped my Z4s in at the end, like I have been. Both were hard and I end up counting and huffing and puffing, but able to get them done in zone. 8 miles total. Run miles this week= 30. During the week, my 20 miles per day of bike commuting wears on me, but since I'm getting it done, dropping weight and love my rides- I'll keep them.
I am late posting, probably most of you east coasters are asleep.
I had my am planned to get the run done and then to work for my 0900 OR start. But, at 6am as I was about to head out, I got the txt about the 0730 emergency add-on, soooo, had to do the run in the afternoon after work, not my favorite time to run. It was about 75 degrees, a warm spell before the storm heading in tomorrow. Dogs were panting (but happy).
7 miles done: first 3mi LSP. I had a lot of trouble keeping my HR down, had to speed walk several times (afternoon fatigue, increased temp?)
The next four miles I alternated .5z4/.5LSP with complete HR recovery. First 3 sprints I nailed z4, 4th was z3(-5)-we faded. The sprints felt good-focused on cadence, forward lean, high feet
Sunday's run ended up much better than it started. First 4 seem harder than usual then the 2x1 miles got the body primed. Last 2 at MR felt easy. Results: 4 at ~7:50; 2x1 mi at 6:38 (head wind) and 6:30 (tail wind); 2 at 7:05. 29 miles for the week.
Got my brick in yesterday after fighting hard (to no avail) to hit the numbers at my lbs computrainer lab. It felt great...complete opposite of the bike. Surprised me! I spun out my legs for 20' after, lunched and then did a run mechanics class. All gluteus and hamstrings. I woke up today with serious ouchie glutes!!!! I decided to stay out of the rain and run on the mill. Legs loosened up and I felt really good again, enough to push pace on the 2x1's. 7.2 for today and just shy of the 24 goal for this week, Swam three times too so pleased with how the week went.
as I just posted in the wk 4 Bike, I had a busy call weekend at work but was ready to squeeze in some short/sweet/hard wko's in when the opportunity arose.
I got enough work in on the trainer, in the pool, and on the treadmill to call it a win considering the work hurdles.
Sunday run was in some nice weather (35 degrees starting), but I went out shortly before sunset, and unfortunately many wet spots from snow runoff started freezing badly for the last half of my run. I got in the 2 x 1 mi at about threshold pace, but the way back was pretty slow as I had to navigate a lot of icy patches.
Gangsters helllooo there, sorry not updating my running this week. Was on a mission, create mental endurance and overcome physical fatigue. My mileage increased this week without trying not to affecting other parts of my OS. In all my body held up for 6 runs, 3 outside and 3 on the drainer. I had new zones as I tested last Sunday, not so bad as it was a tangible small incremental result. Hope you all had a good running week, week 5 is here !
Comments
@ Trent - just read your post after... Road salt?? known to affect paws.. also, nice to see you appearing to be human like the rest of us
Good job getting it done!
WooHoo! Sunday night and wrapping up an awesome week with my JOS running peeps:-) I'll see how far I get before my eyes start to close! LOL Weekend with one night at my son's house (and 2 grandkids), and one night at my daughter's house (and 2 grandkids) and VERY little sleep. I am proud to say I did get to the gym today with my daughter and ran 4 miles on the TM, including one mile at Z4/5! (Also did a bike WKO when I got home at 3:45:-)). So I am behind my 7-mile run today, but it was definitely worth it:-) I am really impressed with the amount of running you guys got in this week! Holy Moly... I hope to make up for it so I can catch up with you!!
@ Scott - sounds like you more than made up for your "missed" run! Nice job:-)
@ Gonzalo - your strength is definitely showing up on these runs! Nice:-) Okay - that picture of your wife and son was so awesome!! That is just great that it's a "family affair" :-) Nice job on the race too! SOOOOOO - that picture of Barrios and Rono was pretty SWEET! I kind of remember him from that Olympics. Wow - talk about motivation!! Very interesting about the upper body strength. Who knew?? Thanks for sharing! Also, great run today and a very awesome week of running! You are a strong leader in this group and we all really appreciate it!
@ Ed E - NICE NICE NICE. Nothing like a "double" run just because! I'll get back to you about the spreadsheet... Also, thanks so much for giving the JOS team so much MoJo!!
@ Robert - sounds like that bike ride kicked your butt and made up for the missed run:-) LOL Also, thanks so much for the team MoJo! Should be an interesting Wk 5:-)
@Ed C - Yep, the form on the TM is definitely different than on the roads. I am always counting my cadence and trying to do a little forward lean. That surely would suck falling off the back of the TM!! I must say, there are a lot of YouTube videos out there showing people doing that and it's pretty ugly:-) Glad to hear you're back in the pool. I've been trying to get 3 swims in a week while doing all the other OS stuff. It will come back to you pretty quickly!
@ Mark L - yes, the Sat. brick is usually the most difficult for me as well. Especially as it calls for Z2/Z3 which I typically don't do. I start out in Z1 and end up in Z3, but it's not the prescribed "Z2 out and Z3 back" that they talk about. I think the important thing here is just getting the mileage in and not worrying too much about the speeds! Great job on the Sun. run and overall weekly mileage. Now... after just spending the weekend with my 4 grandchildren (8,5,8,6 yr old), I've got to tell you that you are in for the time of your life! You won't believe how much fun it is and how much love you can have for these little ones! OMG it is the BEST!! And, by the way, time with the Grandkids trumps any workouts, anytime, anywhere, no matter what!!! :-)
@ Mark H. - I had cracked ribs twice (which never showed up on the xray until after they healed!). OMG it hurt to run SO bad! I think you should NOT worry about running fast; just get out there and get the consistency in if possible. Don't worry about the pace for now. It will come back in time. I wore a tight sports bra, which seemed to help - but I assume you don't have one of those? LOL
@ Derrek - nothing boring about a 5-mile brick in 43 mins! Nice job:-)
@ Betsy - Nice, Nice, and Nice! Great job getting those runs in. Oh - and if you ever figure out how to do a 1:15 IM swim, please please let me know your secret!
@ Trent - Holy fastness!!! Okay, I don't know what a " Hard recovery in the lovesac with a Tequila/squirt/spice drink" is, but it sure does sound pretty awesome to me:-) So, for the long run today - sorry about Roz. Maybe the road salt? I'm sure it will all work out fine - just give that pup a rest:-) Hmmmmm... 11 miles in 78 mins? Geez, Louise!! Great week:-)
@ Jeff - smart call! Gotta listen to those legs and do what seems right. Nice job - and rest those legs tomorrow!
@ SS - I can't thank you enough for being such a leader and motivator in this group! THANKS KMF man! Not to mention your crazy-ass run workouts this week. Seriously??? Sorry about the stuffed up head, but obviously that isn't affecting your runs one single bit!
@ Steve - WOW! 28 secs. off a 5K is HUGE! You may be sorry with the new zones:-) LOL Seriously, great job and obvious WORK is WORKING for you, big time!
@ Scott - sounds like a great plan for getting the runs in! I know on Strava I see some serious "butt-kicking" so keep bringing it on! I think skiing counts as running in my book!
Okay folks. I made it to the end of the posts. Now I have to think about Week 5:-) It's going fast, isn't it?? WooHoo!!!
My runs went great this week! The one mile kitchen run on Monday kept up my streak of daily running. Tues/Wed/Thurs TRP runs are feeling very good now. Friday's hills- takes me 8 times up that hill to get 12 min- first two not too nice, but then they got better. Who knew!? Saturday easy out/hard back- first two miles with dog. Dropped her off and 2 more at Z3 felt great. Today's long run with Z4- well, I forgot to read closely and did 5 miles instead of 3 and then dropped my Z4s in at the end, like I have been. Both were hard and I end up counting and huffing and puffing, but able to get them done in zone. 8 miles total. Run miles this week= 30. During the week, my 20 miles per day of bike commuting wears on me, but since I'm getting it done, dropping weight and love my rides- I'll keep them.
I am late posting, probably most of you east coasters are asleep.
I had my am planned to get the run done and then to work for my 0900 OR start. But, at 6am as I was about to head out, I got the txt about the 0730 emergency add-on, soooo, had to do the run in the afternoon after work, not my favorite time to run. It was about 75 degrees, a warm spell before the storm heading in tomorrow. Dogs were panting (but happy).
7 miles done: first 3mi LSP. I had a lot of trouble keeping my HR down, had to speed walk several times (afternoon fatigue, increased temp?)
The next four miles I alternated .5z4/.5LSP with complete HR recovery. First 3 sprints I nailed z4, 4th was z3(-5)-we faded. The sprints felt good-focused on cadence, forward lean, high feet
as I just posted in the wk 4 Bike, I had a busy call weekend at work but was ready to squeeze in some short/sweet/hard wko's in when the opportunity arose.
I got enough work in on the trainer, in the pool, and on the treadmill to call it a win considering the work hurdles.