7 runs/32 miles this week. Had a hard time meeting my first Z4 interval on the Sunday run, but it was uphill into the wind- so didn't feel too badly- 20 sec too slow. But next Z4 was 20 sec too fast- so it all evened out!
Other runs went fine- no problems meeting my TRP (except the first run in my new Hokas- feels like running in sand. Stay tuned- they may show up in the classifieds!)
4 more days and I'll have a 60 day running streak!
@Tim. Keep it up but keep it smart. You are the man.
On Friday, the weather was good, and I went out to the local park where there is a one-mile loop that is super hilly and did 5 laps of it. Best I can figure out, it's about 100 feet gain per mile, which means it averages ~2% uphill (and downhill). The 3rd one was the hardest, where I figured out how to just mentally grind out the latter two.
On Sunday, my fairly brutal Saturday bike ride caught up with me and I thought it was too risky to push for very fast miles. I'm sure there are a few other 50+ guys that can just kind of feel it when you're risking straining something. Anyway, I got in 12 comfortable miles outdoors with some mild hills and just called it a day. As I write this, I can definitely feel like I got the work in, though I do wish I'd been able to hit the fast ones.
I am behind on posting but managed to get five runs in this week. Thursday bric was a 2 miler friday am before swim drills. Saturday bric done in the evening-beautiful 70 degree temps and full moon.
Sunday -8 miles. 6 at LSP with spot on HR, 2 x 1 mi at Z4 (-5, +5) - legs felt good! Managed to get my 20 miles in for the week.
I am behind on posting but managed to get five runs in this week. Thursday bric was a 2 miler friday am before swim drills. Saturday bric done in the evening-beautiful 70 degree temps and full moon.
Sunday -8 miles. 6 at LSP with spot on HR, 2 x 1 mi at Z4 (-5, +5) - legs felt good! Managed to get my 20 miles in for the week.
I am behind on posting but managed to get five runs in this week. Thursday bric was a 2 miler friday am before swim drills. Saturday bric done in the evening-beautiful 70 degree temps and full moon.
Sunday -8 miles. 6 at LSP with spot on HR, 2 x 1 mi at Z4 (-5, +5) - legs felt good! Managed to get my 20 miles in for the week.
I got thru my first full week of running this year, after spending the majority of my TSSing shushing down the slopes.
I *almost* hit the 26 miles given as my target for the week (25.7), but I did skip out on two planned runs: a brick on Thursday, after I had bonked on Tuesday; then I pulled the plug on my brick yesterday in the first 100 yards when I began getting severe bilateral groin cramps after a hard trainer ride. Today, though, I was able to churn thru the 2 x 1 mi on a treadmill no problem, getting my HR up to 154 during the intervals for the first time in maybe 3-4 years.
I guess next week will be a success if I do 6 runs/30 miles? I don't want to increase by more than 10-15% per week.
needed to catch up on running giving my anemic effort for the last week. Did 11 running the "hilly" route after going a bit harder than TRP for the first 6 miles! https://www.strava.com/activities/498904880
I've been following the threads, but admittedly been a silent observer. Lot's of great traction.
I've run 14 wks straight, and I am deep into my own run block. Before this, I had only run a handful of 50 mile weeks. I just completed my 11th straight 50 mile+ week, with a goal of 16 weeks straight of 50mpw.
Keep up the frequency everyone, and lay the foundation for the season ahead.
Well, folks. I just spent 45 minutes responding to all of the posts from the past few days and somehow it totally disappeared! So I'm jsut going to say NICE JOB everyone, and go to the pool. Arggggghhhhhh! So frustrating!!
Alrighty... can't just pay lip service to hopping back in; gotta put it all out there - 3 runs for 18.5 miles last week, ending with a great Sunday run with spot on 2 X TP miles (last one 10 secs faster!) Nervous about test week but found a 5k race (Couple' Relay) next weekend to make it a lot more palatable! Thanks for welcoming me back!!
@SS - I have to agree that weeks 11 & 12 were very humbling. Made me wishing for the workouts in weeks 1-8. Sorry everyone, enjoy test week, 'cause weeks 9 on change things up a lot.
I've been silent this past week, but have read every post. Great work being done here. It's taken a lot of restraint on my part to not go knocking out those impressive intervals. Your accomplishments have definitely kept me motivated.
This past week was about volume; 32.5 miles. Longest is up to 7.5, with only a little hip discomfort. Not the injured part of the hip, which is good.
Next week is about adding intervals so as to regain the speed I lost. I'm going to drop my Vdot by 5 pts and work my speed back up. Hopefully, I can get half of my speed back before starting my race plan in May.
Comments
Other runs went fine- no problems meeting my TRP (except the first run in my new Hokas- feels like running in sand. Stay tuned- they may show up in the classifieds!)
4 more days and I'll have a 60 day running streak!
On Friday, the weather was good, and I went out to the local park where there is a one-mile loop that is super hilly and did 5 laps of it. Best I can figure out, it's about 100 feet gain per mile, which means it averages ~2% uphill (and downhill). The 3rd one was the hardest, where I figured out how to just mentally grind out the latter two.
On Sunday, my fairly brutal Saturday bike ride caught up with me and I thought it was too risky to push for very fast miles. I'm sure there are a few other 50+ guys that can just kind of feel it when you're risking straining something. Anyway, I got in 12 comfortable miles outdoors with some mild hills and just called it a day. As I write this, I can definitely feel like I got the work in, though I do wish I'd been able to hit the fast ones.
@Derek - you rock.
@Julie-welcome back!
I am behind on posting but managed to get five runs in this week. Thursday bric was a 2 miler friday am before swim drills. Saturday bric done in the evening-beautiful 70 degree temps and full moon.
Sunday -8 miles. 6 at LSP with spot on HR, 2 x 1 mi at Z4 (-5, +5) - legs felt good! Managed to get my 20 miles in for the week.
@Julie and Tim -welcome back!
I am behind on posting but managed to get five runs in this week. Thursday bric was a 2 miler friday am before swim drills. Saturday bric done in the evening-beautiful 70 degree temps and full moon.
Sunday -8 miles. 6 at LSP with spot on HR, 2 x 1 mi at Z4 (-5, +5) - legs felt good! Managed to get my 20 miles in for the week.
@Julie and Tim -welcome back!
I am behind on posting but managed to get five runs in this week. Thursday bric was a 2 miler friday am before swim drills. Saturday bric done in the evening-beautiful 70 degree temps and full moon.
Sunday -8 miles. 6 at LSP with spot on HR, 2 x 1 mi at Z4 (-5, +5) - legs felt good! Managed to get my 20 miles in for the week.
I got thru my first full week of running this year, after spending the majority of my TSSing shushing down the slopes.
I *almost* hit the 26 miles given as my target for the week (25.7), but I did skip out on two planned runs: a brick on Thursday, after I had bonked on Tuesday; then I pulled the plug on my brick yesterday in the first 100 yards when I began getting severe bilateral groin cramps after a hard trainer ride. Today, though, I was able to churn thru the 2 x 1 mi on a treadmill no problem, getting my HR up to 154 during the intervals for the first time in maybe 3-4 years.
I guess next week will be a success if I do 6 runs/30 miles? I don't want to increase by more than 10-15% per week.
Did 11 running the "hilly" route after going a bit harder than TRP for the first 6 miles!
https://www.strava.com/activities/498904880
I've been following the threads, but admittedly been a silent observer. Lot's of great traction.
I've run 14 wks straight, and I am deep into my own run block. Before this, I had only run a handful of 50 mile weeks. I just completed my 11th straight 50 mile+ week, with a goal of 16 weeks straight of 50mpw.
Keep up the frequency everyone, and lay the foundation for the season ahead.
I've been silent this past week, but have read every post. Great work being done here. It's taken a lot of restraint on my part to not go knocking out those impressive intervals. Your accomplishments have definitely kept me motivated.
This past week was about volume; 32.5 miles. Longest is up to 7.5, with only a little hip discomfort. Not the injured part of the hip, which is good.
Next week is about adding intervals so as to regain the speed I lost. I'm going to drop my Vdot by 5 pts and work my speed back up. Hopefully, I can get half of my speed back before starting my race plan in May.