Yesterday's run was all smiles outdoors. Today's brick was back on the treadmill with big fat snow flakes flying past my window! Ah Michigan and El Nino!
Run was uneventful and felt pretty good once again. Color me happy!
solid swim then followed up with 7mi run on the treadmill, 60'. finished up with 4 strong accels/strides. was able to keep HR comfortably low for all but the end with the accels.
Early Friday run that is actually Thu brick run https://connect.garmin.com/activity/1039930994 4.4 miles in 35.5 mins avg 8:05 min/mile Hills run planned for later today so I completely catch up
Well I made it 5 for 5 this week 30' for each. Now I just have to start ramping up the other stuff. Next on the table is getting the core workout integrated back in. I've been such a slacker lately not even hitting the gym with my brother as our schedules not don't mesh.
Next weeks goals: 5 run/walk session and 3 core workouts. I'll see about the bike but just looking to build consistency with the run at this point.
Got the Saturday brick in today (traveling and off tomorrow) and since it was back to back bike/bricks AND I bumped my ftp today, this run was a bit harder than last week. Longer, and but doable. I'll take it. Looking forward to a day off for the legs tomorrow!
Today was the Friday Hill work. My plan was to run 6 intervals of hill bounding. I also know that the bike ride tomorrow is a difficult one o, I did the bounding as directed and all of the rest of the run was completed a bit slower than GRP. That seemed to be a good call. My "brick" for the run was a swim. Yesterday I swam after the bike and the run. I did not eat in between, or take in any protein. By 1,800 yards I was have strong calf & toe cramps. Today, immediately after the run I had a big glass of almond milk and continued my infinit through the entire swim. I did not experience any cramps. I will say that I am not use to back to back swim days.
Yesterday I ran 4 miles on an indoor track yesterday. Three at TRP. Felt very good and not as sore as Tuesday's run.
4 miles again today. It took a little longer to warm up than usual so only the last lap was at TRP. That's double digit mileage (12) for the week so far.
Went for a 500 yd swim following the run. I forgot how agonizing it is to re-start swimming again.
I recovered from the bike session and did the run this afternoon... Knee seems much better and although my pace for the 50 minutes run was good (6:33). The heart seemed like exploding in spots.
I agree with SS ... The long run execution tomorrow could be challenging
Thursday was a SBR day. Early morning Masters Swim, bike workout and an uneventful 2.5 mile dreadmill brick run. Friday's run was outside again and did 4.5 miles with some hills in the middle. Saturday, I changed up and ran before the bike workout because I figured I wouldn't feel like running after the 2x20'. Good for my run...felt great/easy pace/low HR; but not so good for my bike workout. Sunday's run will take place in Delaware during my daughter's volleyball tournament. I think I found a nice trail along a creek.
I hope everyone have a great long run tomorrow. For those not looking forward to it, I always hold judgement on the quality of the run until after the first couple miles. Usually by then I'm warmed up and feeling better.
I'm exhausted. My bike numbers have sucked this week, but the runs have been there. That changed today. Was unable (unwilling bc I was so miserable?) to get to Z3 on the back end of my 5 miles this morning. Tomorrow is scheduled to be long run, but I'm leaving the country and I really feel like I need a break. So I'll do 2 miles tomorrow and my Saturday long run in Miami on Monday before heading to Curacao (for work, not play!) and resume the schedule on Tuesday. Friday won't be hills, but I'll get a short run in before heading to airport at 0630. I think having the week off the bike and not doing 90 miles of bike commuting will help everything all around. I'm looking forward to a little reset in week 6!
Nice finish to the week with the longish run of little over 11 miles in 77min. with the 2X1 mile in there. It was an up and down week all the way around on the bike and run. At times felt like I would explode and cave and then moments that felt awesome and work efforts almost felt normal. Biggest run week I've had in a long time with a total of 44 miles, with 3 solid bike workouts and my first swim of the year thrown in there on Friday (finally got the Michael Phelps swim spa all hooked up and going).
tough finish to the week....8.2 & 76'....got the 2x1...but it was a struggle after a big ride yesterday....overall good run week....finished with 24 mi...on the couch doing some computer work for the rest of the day
Sunday's run is done. Started off a little rough then the body felt much better. I was out of town running along a paved/unpaved trail near a creek. Did an out and back and was forced to turn around at 4.3 miles when the trail turned to dirt and was covered with snow. Sine there were periodic ice/snow spots, I skipped the 2x1 mile. I did 5 miles at TSP and 6 miles a little faster than Z2/MP. Average pace was 7:27. Solid run.
GREAT job everyone! I'm pretty behind in life this weekend, so I can't do a "one-on-one" for these unbelievable runs and posts:-( I will say that you all are killing it out there. There are some pretty sweet numbers ramping up for weekly totals too! I had a visit with my niece this week, as well as a day/evening trip to NYC for the Carole King "Beautiful" musical yesterday. OMG - if you have the chance, it's a must see! However, all this put me in a OS hole for the Sat. workout. I was going to try and make up for it today, but decided on a long run instead so I'll just "skip" yesterday and not worry about it. It did pay off to have some rested legs for the run today:-) 8 miles with only the 1st one at TRP, progressively faster with miles 5 and 6 in Z5, and 2 miles cool down (which were in Z3!) Great to be running outside for the longer runs!
I'll try and catch up later after the Super Bowl party, but there is no guarantee that anything I say will make sense:-)
Another nutty thing for me on my Friday run. It was supposed to be hills, but weather meant it was inside for me. i did it at our gym that has a track and a bunch of treadmills. For the first time I can ever remember, there was actually a line for the treadmills by the time I was warmed up and ready for the hills. Then one opened up that I thought the guy had set AWFULLY steep. Well, it turned out it was stuck on what I assume was the maximum slope, which I imagine was 10%. Whatever it was, it was really tough to run up this thing for more than 2 minutes at a time...so I would run 2 and fast walk 1, until I got my total in.
Saturday and Sunda were treadmill runs. Nothing that exciting, but I'm not a big fan of 90 minutes on the treadmill. :-) Got it done though. Thanks goodness for the TV in my basement! Did break up the second fast mile into two half-mile segments. Legs were pretty tired from Saturday.
Ran thursday through sunday, first three days on treadmill in the hotel gym.
Thurs, fri just LSP runs. Thurs was PM run, hot and tired, hard to keep HR at goal. Friday, am run, good HR control. Saturday, had time for 4.5 with 2x 0.5 at z4.
Todays run outside at home, sunny, 65degrees. 5 miles, with another 2x 0.5 at z4. So, managed to get the weekend 2mi@z4 in. Since today was a bric, hard to keep HR at goal
End of Week 5 !!! Sunday run done in 2 parts. Part A in the treadmill for the fast part : 5.1 miles in 40 mins. (7:55 pace) Part B (right after the treadmill) was outside for a 4 mile - 34min - 8:30 min/mile. Had to stop twice... once to tie a shoe and once to pick up my key... (low oxygen in brain..) ... link--> https://connect.garmin.com/activity/1043189801
So, total for the day was 9.1 miles in 74 min and for the week: 37.8mi / 5hr 7 min
At the end of last week I was starting to feel a little discomfort in my heal up through my achilles. I decided to decrease the mileage to take care of it before it became a problem... It's a long season.. no use screwing it up now! I've been running 35-40 miles/week over the last few months and had recorded just over 45 last week. Last week I did 20...I think it worked... The discomfort seems to have lessened... I feel refreshed... and I'm looking forward to getting back to daily runs this week. Yesterday I was able to get in an 8 mile progressive in some pretty stiff wind in 1:04...I'll keep my fingers crossed!
Been watching you guys close out week 5 strong! Looks like many are starting to settle in and work smart. Week 5 is one of those weeks where you really begin to feel the cumulative effects of load. The down side is that you are challenged mentally with the fatigue, the upside is that you are at a point where you are really driving fitness gains though it may seem different in your head. Key is to stay close to the plan, trust the plan, focus on each day, each interval and stay true to your goals........if you feel irritable and outside of your comfort zone, you must be doing something right - this is the prime time when gains start to be realized. Draw on strength from the team to push through.
I just closed out week 9: Yesterday I deferred my final run until about 3 p.m. in the afternoon given it was 62 degrees and sunny AND frankly, I needed more recovery given what I did to myself on Saturday.
Day late and a dollar short! Finally posting about my Super Bowl run. I am in Clermont FL (it's cold and windy!) and got my run in after 1) falling flat on my face and sprawling across the garage floor of my nieces home and 2) going to the National Training Center to do some core and lifting while she did the elliptical. I banged up my knee so started the run not knowing how it would feel. Turns out I should splat more often! I had a fantastic run! I ran my TH miles at my old paces from last season. I didn't chase a number, I just ran to hr and effort and was so geeked to see an 8:10 (with the wind...and it was windy) and a 8:23 (against that darn wind). The bad news....I ate/drank way too much at the evening Super Bowl party. BUT...my team won and I won the final score square!
Comments
Happy Thursday all!
@Phil - Welcome back man!
Some BIG runs getting thrown down yesterday! WoW! Good luck with the Thursday bike bonanza carrying those run loads you animals!
My Tuesday TRP run: https://www.strava.com/activities/484603961
Wednesday TRP work on the TM: https://www.strava.com/activities/485385285
Tough run last night after two 10 - 11 hour stressful workdays.......
Keep moving forward all!
SS
Run was uneventful and felt pretty good once again. Color me happy!
https://connect.garmin.com/activity/1039930994
4.4 miles in 35.5 mins avg 8:05 min/mile
Hills run planned for later today so I completely catch up
Well I made it 5 for 5 this week 30' for each. Now I just have to start ramping up the other stuff. Next on the table is getting the core workout integrated back in. I've been such a slacker lately not even hitting the gym with my brother as our schedules not don't mesh.
Next weeks goals: 5 run/walk session and 3 core workouts. I'll see about the bike but just looking to build consistency with the run at this point.
Today was the Friday Hill work. My plan was to run 6 intervals of hill bounding. I also know that the bike ride tomorrow is a difficult one o, I did the bounding as directed and all of the rest of the run was completed a bit slower than GRP. That seemed to be a good call. My "brick" for the run was a swim. Yesterday I swam after the bike and the run. I did not eat in between, or take in any protein. By 1,800 yards I was have strong calf & toe cramps. Today, immediately after the run I had a big glass of almond milk and continued my infinit through the entire swim. I did not experience any cramps. I will say that I am not use to back to back swim days.
Yesterday I ran 4 miles on an indoor track yesterday. Three at TRP. Felt very good and not as sore as Tuesday's run.
4 miles again today. It took a little longer to warm up than usual so only the last lap was at TRP. That's double digit mileage (12) for the week so far.
Went for a 500 yd swim following the run. I forgot how agonizing it is to re-start swimming again.
5 miles in 41:30, 8:17 pace
https://connect.garmin.com/activity/1040548172
As I run both in Morning (Thu run) and Afternoon totaling 9.4 miles tomorrow will be haaaard...!!!
Thurs dead legs TRP run: https://www.strava.com/activities/486033670 not much left after that Thursday bike work.
Fri TM elevation run: https://www.strava.com/activities/486619558 Legs still barking from the prior day but did get it done.
Saturday after bike run: https://www.strava.com/activities/487449685 just barely held it together.
Trying to hang on for Sunday long run execution..........
SS
I agree with SS ... The long run execution tomorrow could be challenging
https://connect.garmin.com/activity/1041832981
I am NOT looking forward to Tomorrow's long run....
Friday's run was outside again and did 4.5 miles with some hills in the middle.
Saturday, I changed up and ran before the bike workout because I figured I wouldn't feel like running after the 2x20'. Good for my run...felt great/easy pace/low HR; but not so good for my bike workout.
Sunday's run will take place in Delaware during my daughter's volleyball tournament. I think I found a nice trail along a creek.
I hope everyone have a great long run tomorrow. For those not looking forward to it, I always hold judgement on the quality of the run until after the first couple miles. Usually by then I'm warmed up and feeling better.
I'm exhausted. My bike numbers have sucked this week, but the runs have been there. That changed today. Was unable (unwilling bc I was so miserable?) to get to Z3 on the back end of my 5 miles this morning. Tomorrow is scheduled to be long run, but I'm leaving the country and I really feel like I need a break. So I'll do 2 miles tomorrow and my Saturday long run in Miami on Monday before heading to Curacao (for work, not play!) and resume the schedule on Tuesday. Friday won't be hills, but I'll get a short run in before heading to airport at 0630. I think having the week off the bike and not doing 90 miles of bike commuting will help everything all around. I'm looking forward to a little reset in week 6!
Let the super bowl party begin.
I had a visit with my niece this week, as well as a day/evening trip to NYC for the Carole King "Beautiful" musical yesterday. OMG - if you have the chance, it's a must see! However, all this put me in a OS hole for the Sat. workout. I was going to try and make up for it today, but decided on a long run instead so I'll just "skip" yesterday and not worry about it. It did pay off to have some rested legs for the run today:-) 8 miles with only the 1st one at TRP, progressively faster with miles 5 and 6 in Z5, and 2 miles cool down (which were in Z3!) Great to be running outside for the longer runs!
I'll try and catch up later after the Super Bowl party, but there is no guarantee that anything I say will make sense:-)
Nice running! Wow - 5 weeks down:-)
Saturday and Sunda were treadmill runs. Nothing that exciting, but I'm not a big fan of 90 minutes on the treadmill. :-) Got it done though. Thanks goodness for the TV in my basement! Did break up the second fast mile into two half-mile segments. Legs were pretty tired from Saturday.
Long week, out of town wed-sat;
Ran thursday through sunday, first three days on treadmill in the hotel gym.
Thurs, fri just LSP runs. Thurs was PM run, hot and tired, hard to keep HR at goal. Friday, am run, good HR control. Saturday, had time for 4.5 with 2x 0.5 at z4.
Todays run outside at home, sunny, 65degrees. 5 miles, with another 2x 0.5 at z4. So, managed to get the weekend 2mi@z4 in. Since today was a bric, hard to keep HR at goal
Sunday run done in 2 parts. Part A in the treadmill for the fast part : 5.1 miles in 40 mins. (7:55 pace)
Part B (right after the treadmill) was outside for a 4 mile - 34min - 8:30 min/mile. Had to stop twice... once to tie a shoe and once to pick up my key... (low oxygen in brain..) ... link--> https://connect.garmin.com/activity/1043189801
So, total for the day was 9.1 miles in 74 min and for the week: 37.8mi / 5hr 7 min
On to week 6 !!!!
Been watching you guys close out week 5 strong! Looks like many are starting to settle in and work smart. Week 5 is one of those weeks where you really begin to feel the cumulative effects of load. The down side is that you are challenged mentally with the fatigue, the upside is that you are at a point where you are really driving fitness gains though it may seem different in your head. Key is to stay close to the plan, trust the plan, focus on each day, each interval and stay true to your goals........if you feel irritable and outside of your comfort zone, you must be doing something right - this is the prime time when gains start to be realized. Draw on strength from the team to push through.
I just closed out week 9:
Yesterday I deferred my final run until about 3 p.m. in the afternoon given it was 62 degrees and sunny AND frankly, I needed more recovery given what I did to myself on Saturday.
Sunday run: https://www.strava.com/activities/488472483/overview
I hope all rested hard last night and take advantage of Monday to continue that recovery in order to set yourselves up for a strong Week 6!
SS