This was one of those days where you felt tired all day, delayed the run until the end of the day, and felt like crap leading up to the first step of a run you know was going to be a struggle. Then all of a sudden the first mile passes and you don't feel like crap anymore and the second mile goes by and you're like, I'm feeling great! I'm going to pick the pace up to MP. Whoa, I'm at HMP but I'm sill feeling great! Hill? what hill. This is one of the things I love about running...when you're expecting a bad run, it turns out to be a great run. I ran 5.9 miles/43'/7:20 pace. I was surprised how I felt considering the Tues/Wed/Thur workouts plus swimming 3x this week.
I had another great run today! I ran about 15-20 mins after my bike wko and hit Z3 and Z2 paces. This was one of my fastest runs this OS. 7 miles/50:21/7:10 pace.
My delayed run after the bike today was by far the toughest I've struggled through to date this OS. Z3 felt like 5 and Z2 felt like 4 but hung on to paces and finished the 50 min. with 7.5 miles (6:34ave.)
I think the pushing every workout has caught me a little and will make the long run tomorrow in less than 12 hours interesting.
Well here we are at the end of week 9 and now sliding into the last month of OS. Gotta say I am getting a little tired but I am going to keep moving forward ! My run goal this week was 55 km, overall I kinda over shot and got in 85 km or 53 miles this week. Next week will try not to over shoot so much. I ran all 7 day's due to having a run recovery week in wk 8, wk 10 will be differ ! All my runs have been as prescribed except for my Sunday long run(16 miler today), today slower than TRP. OA feeling very run strong !!
I was pretty happy with today's run, despite yesterday's really rough bike (see other thread). The weather outside was much nicer than it has been in a long time, though it was quite windy. But it was still T-shirt and shorts weather, which was a huge relief.
With the fatigue from yesterday, it took me two full miles to warm up, and I was questioning whether I'd be able to do the 400s like I would want. I was feeling disappointed with myself for having overdone it. Fortunately, after two miles, I got to that TRP for the next 3 pretty comfortably. My first 1/4 mile was hard into the wind and I didn't hit pace, but after that, I got them all, so I was very happy about that, considering how the run started. I took it easy the last 3 miles, wanting to be ready to be back in the game on Tuesday. :-) Hope the rest of you had as nice a time to run in as I did.
This week run almost 36 miles or 57km in 5 runs. Not bad with all the accumulated fatigue
Next week will have to hack some things as Tuesday I'll be travelling to the Cancun area for a sales meeting for my company, will have a chance to run at sea level that should be awesome compared to 6000 ft here but I will not have my bike. We'll see how that goes.
I had a GREAT run today! Ran the Seattle Hot Chocolate 15K. It was about 48 degrees, raining, windy and several killer kills- including one about a mile long at mile six. Guessing 4-6% grade. My goal was for sure sub 11:00s and I wanted to try for sub 10:40 if possible. And I've been trying to crack into the top third of my AG for the last year. 6,000 people, 400 in my AG. I finished with 10:20/mi and top 33%. Wooohoooo!!!!! I think those darn hill Fridays are working. Was miserable cold at the end, but it was fun. A friend's 14 year old ran his second long race today. First was a 10K a few weeks ago and he set the school record with 6 minute miles- basically uncoached. Today he finished second in his AG- the winner beat him by three seconds! He ran about 7:50s. We were so happy for him. He really had no idea what he could do. Back to normal training next week.
Well, here we are at the end of the week and seeing some great posts this week! Even though I am way behind on the overall weekly mileage, I am happy that I got my brick runs in on Thurs. and Sat. and a really really great long run in today with some fast miles at the end:-) I will try to get back to the Run Durability this week and get all of the runs in so that my weekly mileage is close to where it should be! Nothing major on the calendar this week, so hopefully I'll be back at it:-)
@ Gonzalo - nice long run mid-week! Lots of miles at a fast pace:-) And that seems to be continuing through the week! Wow - just saw your post from today and you have pretty much killed it every single day this week! Nice and consistent with great paces... And by the way, who gets to go to Cancun for a sales meeting??? Jealous! Can't wait to hear how your sea-level run goes:-)
@ Derrek - you and Gonzalo are going neck and neck here:-) Nice! As for the TM, I totally am 100@ with you! I run so much faster and better outside... It just feels torturous on that damn thing! And I only have it at .5% incline! Not much longer, hopefully:-) As for your Friday run, I LOVE when that happens! It seems like when I feel the worst, I have the best runs:-) And then you follow up Sat. with your fastest brick? You definitely are reaping the rewards of all of this hard work! NICE!
@ Jeff - I am impressed how you guys can do these long runs at night! Awesome! Yep, feeling the fatigue too...
@ SS - Mr. Consistency strikes again! Geez.... Ditto what I said to Jeff. I must say, I don't miss my "day job". :-) Your end-of-week runs were pretty awesome with the progressive splits. Nice! Can't imagine why you are feeling any fatigue!
@ William - I LOVE that! "I'm sure the pace was recorded but I don't want to know"! How awesome is that??? You rock! Also, glad you got to run outside today and hit those paces for the Z5 intervals:-) Yep, 2 miles is my "magic number" to get a good warmup. You must be getting older:-) LOL Just ask Al!
@ Betsy - Hope the Bar Mitzvah and barbeque was good:-) You crack me up! God forbid you miss a workout - and you just have to make up for it somewhere:-) Nice job getting it all in!!
@ Phil - It looks like you were holding back until those last few miles! Geez.... That's smokin' fast! Nice job:-)
@ Trent - Yep, the fatigues is hitting us now and you've got to listen to that! Nothing wrong with taking a little break:-) LOL It looks like your "hero to zero" hill workout was a doozy! Nice job getting it done. Now for your run Saturday... nice to see that you are actually human:-) It's got to catch up with you eventually!
@ Mark H. - yes, keep an eye on that knee/shin! Looks like you are getting lots of miles in though!
@ Edwin - thanks for reminding me about the hill bounding! I know what you mean about the HR. I think that is normal though. The HR on the bike is typically lower than on the run - comparing hard efforts. Glad you got to run outdoors. 23 degrees is a tad too cold for me though!
@ Steve - sounds like you will be ready to kick Boston's butt:-) LOTS of good miles in there! Keep it up this week:-)
@ Leslie - Big congrats on your race today! Don't you love when you beat your expectations:-) That sounds like a really big race! 200 in your age group??? Geez... WorkWorks!!! Watch out for that 14-year old. Great things are going to happen!
Okay folks. Time for bed. Will start our Week 10 thread tomorrow morning when I'm not so brain-dead:-) Really nice running this week, everyone!
2.5 TRP, 6x400, 4.5 TRP; felt easy and heart rate has really come down. The persistence is really starting to pay off; 31.8 miles this week ~ had I known, I would've just knocked out the extra .2 to make the goal mileage for the week:o) Only 5 more weeks!
X3 for Carol and the awesome captain performance she's putting in!
And yes, my family weekend was lots of fun, the bar mitzvah did a fantastic job-in his Dvar Torah-his teaching about his Torah portion, he managed to equate Moses to Magic Johnson, LeBron James and MLK... And the St Louis ribs and burnt ends were to-die-for!
Managed to run on the hotel mill Friday and Saturday. Friday was an easy 3 miles, especially when I realized at the end I had not moved the incline off ZERO. Saturday 90' with 3x1mi at z5. Incline1%. I never have headphones on when running outside but it's the only way I can do a treadmill run. Tonite got a 2mi bric in after the bike
X3 for Carol and the awesome captain performance she's putting in!
And yes, my family weekend was lots of fun, the bar mitzvah did a fantastic job-in his Dvar Torah-his teaching about his Torah portion, he managed to equate Moses to Magic Johnson, LeBron James and MLK... And the St Louis ribs and burnt ends were to-die-for!
Managed to run on the hotel mill Friday and Saturday. Friday was an easy 3 miles, especially when I realized at the end I had not moved the incline off ZERO. Saturday 90' with 3x1mi at z5. Incline1%. I never have headphones on when running outside but it's the only way I can do a treadmill run. Tonite got a 2mi bric in after the bike
My legs are toast! Running Thurs/Fri/Sat/Sun took a bit of a toll on the old sticks. Happy that I got the running milage in for the week despite being off while at work training in NYC. BUT...even though I listened to Coach P's video on how to execute the 400's I ran 2x1 TH miles yesterday. I think I'd have enjoyed the shorter intervals (for the first few anyhow!) because it was very tough to hang on to paces for the whole mile. All of my miles have been on the mill (UGH) and I've decided my mill is harder that the mill at my LBS. Oddly they are the same model, just a few years apart. When I start running out doors more, I think I'll get a better sense of my paces. I am bad and due to travel and being sick have not run tested a second time and "failed" my first test and have been swagging my intervals. I will most likely jump into a 5k this weekend and see whats what.
@ Mark- nice job on those intervals! LOL on the .2 miles. I'm the same way about my numbers:-)
@ Derrek - thanks for the kind words:-) Dang, I need to up my mileage bit time! Nice getting those intervals in!
@ Gonzalo - THANKS, my friend:-)
@ Betsy - and THANKS to you too:-) Sounds like a pretty awesome Bar Mitzvah! Now this is where you see total dedication. If I was at a family/friends event for the weekend, I highly doubt that I would get all those runs in. Especially 90 min. on the treadmill with mile repeats! Geez, Chica! And then come home and make up your bike workout and brick? You are a Rock Star!
@ Trish - it's no wonder your legs are toast! Another one who gets all these workouts in, no matter where or what is happening. Funny, I did the same thing (miles vs. 400's). I just forgot:-) Good luck if you do a 5K this weekend!!!
Okay folks. Over to the Week 10 thread now:-) It's going to be so NICE out this week! Excited to get off the TM....
Comments
49:34 for 10K/6.2 miles 8min/mile
I think the pushing every workout has caught me a little and will make the long run tomorrow in less than 12 hours interesting.
10K in 49:40 or an average of 8 min/mile
https://connect.garmin.com/activity/1074342561
With the fatigue from yesterday, it took me two full miles to warm up, and I was questioning whether I'd be able to do the 400s like I would want. I was feeling disappointed with myself for having overdone it. Fortunately, after two miles, I got to that TRP for the next 3 pretty comfortably. My first 1/4 mile was hard into the wind and I didn't hit pace, but after that, I got them all, so I was very happy about that, considering how the run started. I took it easy the last 3 miles, wanting to be ready to be back in the game on Tuesday. :-) Hope the rest of you had as nice a time to run in as I did.
https://connect.garmin.com/activity/1075798645
This week run almost 36 miles or 57km in 5 runs. Not bad with all the accumulated fatigue
Next week will have to hack some things as Tuesday I'll be travelling to the Cancun area for a sales meeting for my company, will have a chance to run at sea level that should be awesome compared to 6000 ft here but I will not have my bike. We'll see how that goes.
Back to normal training next week.
@ Gonzalo - nice long run mid-week! Lots of miles at a fast pace:-) And that seems to be continuing through the week! Wow - just saw your post from today and you have pretty much killed it every single day this week! Nice and consistent with great paces... And by the way, who gets to go to Cancun for a sales meeting??? Jealous! Can't wait to hear how your sea-level run goes:-)
@ Derrek - you and Gonzalo are going neck and neck here:-) Nice! As for the TM, I totally am 100@ with you! I run so much faster and better outside... It just feels torturous on that damn thing! And I only have it at .5% incline! Not much longer, hopefully:-) As for your Friday run, I LOVE when that happens! It seems like when I feel the worst, I have the best runs:-) And then you follow up Sat. with your fastest brick? You definitely are reaping the rewards of all of this hard work! NICE!
@ Jeff - I am impressed how you guys can do these long runs at night! Awesome! Yep, feeling the fatigue too...
@ SS - Mr. Consistency strikes again! Geez.... Ditto what I said to Jeff. I must say, I don't miss my "day job". :-) Your end-of-week runs were pretty awesome with the progressive splits. Nice! Can't imagine why you are feeling any fatigue!
@ William - I LOVE that! "I'm sure the pace was recorded but I don't want to know"! How awesome is that??? You rock! Also, glad you got to run outside today and hit those paces for the Z5 intervals:-) Yep, 2 miles is my "magic number" to get a good warmup. You must be getting older:-) LOL Just ask Al!
@ Betsy - Hope the Bar Mitzvah and barbeque was good:-) You crack me up! God forbid you miss a workout - and you just have to make up for it somewhere:-) Nice job getting it all in!!
@ Phil - It looks like you were holding back until those last few miles! Geez.... That's smokin' fast! Nice job:-)
@ Trent - Yep, the fatigues is hitting us now and you've got to listen to that! Nothing wrong with taking a little break:-) LOL It looks like your "hero to zero" hill workout was a doozy! Nice job getting it done. Now for your run Saturday... nice to see that you are actually human:-) It's got to catch up with you eventually!
@ Mark H. - yes, keep an eye on that knee/shin! Looks like you are getting lots of miles in though!
@ Edwin - thanks for reminding me about the hill bounding! I know what you mean about the HR. I think that is normal though. The HR on the bike is typically lower than on the run - comparing hard efforts. Glad you got to run outdoors. 23 degrees is a tad too cold for me though!
@ Steve - sounds like you will be ready to kick Boston's butt:-) LOTS of good miles in there! Keep it up this week:-)
@ Leslie - Big congrats on your race today! Don't you love when you beat your expectations:-) That sounds like a really big race! 200 in your age group??? Geez... WorkWorks!!! Watch out for that 14-year old. Great things are going to happen!
Okay folks. Time for bed. Will start our Week 10 thread tomorrow morning when I'm not so brain-dead:-) Really nice running this week, everyone!
@Leslie, a congrats on your race!
An uneventful 11.5 miles today with 8x400 meters, which put me at 42.5 miles for the week. On to week 10!
@Derrek : amazing running! Another week of it
And yes, my family weekend was lots of fun, the bar mitzvah did a fantastic job-in his Dvar Torah-his teaching about his Torah portion, he managed to equate Moses to Magic Johnson, LeBron James and MLK... And the St Louis ribs and burnt ends were to-die-for!
Managed to run on the hotel mill Friday and Saturday. Friday was an easy 3 miles, especially when I realized at the end I had not moved the incline off ZERO. Saturday 90' with 3x1mi at z5. Incline1%. I never have headphones on when running outside but it's the only way I can do a treadmill run. Tonite got a 2mi bric in after the bike
Week 10 here we come-great job all of you!!
And yes, my family weekend was lots of fun, the bar mitzvah did a fantastic job-in his Dvar Torah-his teaching about his Torah portion, he managed to equate Moses to Magic Johnson, LeBron James and MLK... And the St Louis ribs and burnt ends were to-die-for!
Managed to run on the hotel mill Friday and Saturday. Friday was an easy 3 miles, especially when I realized at the end I had not moved the incline off ZERO. Saturday 90' with 3x1mi at z5. Incline1%. I never have headphones on when running outside but it's the only way I can do a treadmill run. Tonite got a 2mi bric in after the bike
Week 10 here we come-great job all of you!!
Wrapping up some late posts from Week 9:-)
@ Mark- nice job on those intervals! LOL on the .2 miles. I'm the same way about my numbers:-)
@ Derrek - thanks for the kind words:-) Dang, I need to up my mileage bit time! Nice getting those intervals in!
@ Gonzalo - THANKS, my friend:-)
@ Betsy - and THANKS to you too:-) Sounds like a pretty awesome Bar Mitzvah! Now this is where you see total dedication. If I was at a family/friends event for the weekend, I highly doubt that I would get all those runs in. Especially 90 min. on the treadmill with mile repeats! Geez, Chica! And then come home and make up your bike workout and brick? You are a Rock Star!
@ Trish - it's no wonder your legs are toast! Another one who gets all these workouts in, no matter where or what is happening. Funny, I did the same thing (miles vs. 400's). I just forgot:-) Good luck if you do a 5K this weekend!!!
Okay folks. Over to the Week 10 thread now:-) It's going to be so NICE out this week! Excited to get off the TM....