I had a great brick run after a 2 Hr bike workout on the trainer. Due to the hard effort on the bike, I thought I was going to do an run but that quickly changed after getting my running legs in the first mile. Managed TRP the first mile, Z3 for 3 miles then Z2 the last 3 miles. 7.1 miles/50' @ 7:05 pace. I'm out of town at my daughter's volleyball tournament most of today and will either do my long run tonight or tomorrow.
Happy Sunday and hope you all are enjoying the delayed sunset today:-) Well, I am feeling quite a bit of fatigue this weekend and cut my run short by a couple of miles today. Just not feelin' it:-( I did get in 5 * 400 and decided I hate them and will go back to the mile repeats! I also can feel my left calf talking to me now, so it's just not worth it for me to try and do the short, fast intervals. I managed to get in a fast, last mile (knowing I was going to be finished!) so that was good. May just take a couple of days off of the legs for a "re-boot".
@ Trent - you're in Hawaii??!!! Lucky guy! Can't wait to hear about the epic bike! Nice brick on Thursday, btw!
@ Trish - fast strides were "fun"??? Can you give me some of your energy? :-) You really do crack me up! I bet you did look super cute in the new togs! Congrats on the run mileage, Chica!
@ Derrek - you guys amaze me when you can start a bike workout at 9:00 p.m.! I'm already in my jammies by then:-) Then on Friday you finished a Master's swim and 5.6 mile run before I've had my first cup of coffee! LOL Nice!!
@ Phil M. - Geez.... I'd hate to see your PR if you were motivated:-) That's pretty awesome! And smokin' FAST! Glad you were able to make it through most of that long run, despite abdominal cramps!
@ Leslie - LOL great post! Going from Really Sucky to It's Over Already? Now that's saying something! Derrek is right - work is working right there!
@ Edwin - so much for "taking things easy" on Friday! Nice job!!
Oops - I just realized how late it is and gotta get ready for pizza night! I'll catch up with you guys later:-)
Here we are last month of OS, week 10 in the books. I was able to get 5 runs in this week. Today's run was a 25 km'er I was hoping for 30 k but the hr ahead took alot of steam out of me. Yesterday's workouts plus an awesome ART massage just knocked my legs out(unmotivated). This morning ran with my awesome girl Brenda then finished up 45 minute's on my own. Legs are trashed and I only did just over 40 miles this week and just over 400 mi's since OS began. Looking forward to my "rest hard day" tomorrow ! 4 weeks to go peeps, no time to let up mind and body finish strong !
Great to hear from Steve Ross. Looks like you got some great work in this week and your body feel the way it should. @Carol, I am not great at setting my run at my easy pace. I usually add some distance of walking for recovery. I know I am getting fatigued and try to plan my run for that. Then, I start running and "Rule # 10" flashes in front of my eyes. Today, I know I was trashed. I wanted to get a run in, but I really did not plan on the interval run on my schedule. Running on the road just sounded painful and I knew I did not have the mental strength to stay on the Treadmill for any quality. I got home from work and my wife wanted me to pick up sandwiches for dinner. That was perfect. I would run at the track before picking up dinner. When I got to the track, which is not exactly next to Lake Ontario but very close, there was a full value wind from the north. I did a 2 mile warm-up and it felt like I was running 9:00/mile on the north leg and 7:00/mile on the south. My HR was not registering and my legs felt like stones. A quick break for a drink and I began the intervals. I was very surprised when they went very good, I finished all 8 and then picked up the food. Like Steve, I am looking forward to the rest day tomorrow!
@Steve-love ART therapy. We have an expert here who runs the ART tent at IMAZ.
No daylight savings change here in Arizona so ran at my usual time
8 miles, 90min. 7x400 all at same pace, 2s sub z5. No extreme HR changes with the short sprints, all between 160-164. Walking after sprints to get HR down.
Cold resolving, no more sinus pressure, just some post nasal drip, yay!!
Been doing laps and loops, needed a little change, so did a out and back with all the intervals and recoveries in it. Getting the 7X400's was a little challenging with the changing terrain, but it was good. Total 9.3 miles
Well, I'm back and what a bad girl I've been! 3 (or was it 4) slices of pizza! And then we get home and Turby brings me a Klondike bar! I did only eat half, so there's that:-)
@ Steve - hey bud! You are on the home stretch and definitely gonna be ready for Boston! ART is the bomb! So glad you are doing that. Enjoy your rest day tomorrow!
@ Edwin - I was dizzy looking at your Strava file:-) NICE way to get those intervals done! Wow... Glad your legs cooperated!
@ Betsy - Daylight Savings Time is for the birds! (or some farmers from way back when!) It takes me almost a week to adjust! Nice job on the 400s and so glad you are feeling better!
@ Mark - nice getting the intervals in. Change is ALWAYS a good thing:-)
Okay peeps. I am going to try and think about something catchy for our Week 11 thread:-) LOL I'm open for suggestions! :-)
Sleep well and enjoy your "rest" day tomorrow. I see that swimming is back on the plan. I've been swimming 2-3 times a week and taking lessons all through the JOS, so this is not anything new for me. But it will certainly add to the hours of working out, so be cautious!
I managed to get in my long run this evening in low 50 temps and misting/light rain. I enjoy running in the rain as long as it's not freezing cold. Everything went as planned with steady pacing; and felt stronger than last week's LG. 12 miles/91' at 7:37 pace.
Saturday's brick felt way more difficult than it should have. Today I was unable to hit Z5, and the whole 8 mile run felt really slow and kind of hard, despite plenty of sleep and being well fueled and hydrated. Pretty sure last week's race and just keeping on with training hit me. Went to bed a bit early every night. I think I'm headed into that proverbial hole- time to back off! So no bike commute Mon-Wed. May take off the whole week. Will continue runs with and see how I feel. Next week will be a forced relative rest as I'll be traveling and won't have a bike.
Good news, though- my super slow pace is 40 seconds per min faster than my old super slow pace!!
@ Derrek - Awesome long run last evening! I too don't mind the rain if it's not cold or blowing:-) Sounds like you are really hitting the numbers. Nice!
@ Leslie - Yep, I'm right there with you! Ha - if you read my new Week 11 thread, you will see that you have lots of company! I agree that your race and continued training probably hit you up hard. Very smart plan you have for this week:-) Rest up!
Comments
I'm out of town at my daughter's volleyball tournament most of today and will either do my long run tonight or tomorrow.
Happy Sunday and hope you all are enjoying the delayed sunset today:-) Well, I am feeling quite a bit of fatigue this weekend and cut my run short by a couple of miles today. Just not feelin' it:-( I did get in 5 * 400 and decided I hate them and will go back to the mile repeats! I also can feel my left calf talking to me now, so it's just not worth it for me to try and do the short, fast intervals. I managed to get in a fast, last mile (knowing I was going to be finished!) so that was good. May just take a couple of days off of the legs for a "re-boot".
@ Trent - you're in Hawaii??!!! Lucky guy! Can't wait to hear about the epic bike! Nice brick on Thursday, btw!
@ Trish - fast strides were "fun"??? Can you give me some of your energy? :-) You really do crack me up! I bet you did look super cute in the new togs! Congrats on the run mileage, Chica!
@ Derrek - you guys amaze me when you can start a bike workout at 9:00 p.m.! I'm already in my jammies by then:-) Then on Friday you finished a Master's swim and 5.6 mile run before I've had my first cup of coffee! LOL Nice!!
@ Phil M. - Geez.... I'd hate to see your PR if you were motivated:-) That's pretty awesome! And smokin' FAST! Glad you were able to make it through most of that long run, despite abdominal cramps!
@ Leslie - LOL great post! Going from Really Sucky to It's Over Already? Now that's saying something! Derrek is right - work is working right there!
@ Edwin - so much for "taking things easy" on Friday! Nice job!!
Oops - I just realized how late it is and gotta get ready for pizza night! I'll catch up with you guys later:-)
Here we are last month of OS, week 10 in the books. I was able to get 5 runs in this week. Today's run was a 25 km'er I was hoping for 30 k but the hr ahead took alot of steam out of me. Yesterday's workouts plus an awesome ART massage just knocked my legs out(unmotivated). This morning ran with my awesome girl Brenda then finished up 45 minute's on my own. Legs are trashed and I only did just over 40 miles this week and just over 400 mi's since OS began. Looking forward to my "rest hard day" tomorrow ! 4 weeks to go peeps, no time to let up mind and body finish strong !
Great to hear from Steve Ross. Looks like you got some great work in this week and your body feel the way it should. @Carol, I am not great at setting my run at my easy pace. I usually add some distance of walking for recovery. I know I am getting fatigued and try to plan my run for that. Then, I start running and "Rule # 10" flashes in front of my eyes. Today, I know I was trashed. I wanted to get a run in, but I really did not plan on the interval run on my schedule. Running on the road just sounded painful and I knew I did not have the mental strength to stay on the Treadmill for any quality. I got home from work and my wife wanted me to pick up sandwiches for dinner. That was perfect. I would run at the track before picking up dinner. When I got to the track, which is not exactly next to Lake Ontario but very close, there was a full value wind from the north. I did a 2 mile warm-up and it felt like I was running 9:00/mile on the north leg and 7:00/mile on the south. My HR was not registering and my legs felt like stones. A quick break for a drink and I began the intervals. I was very surprised when they went very good, I finished all 8 and then picked up the food. Like Steve, I am looking forward to the rest day tomorrow!
https://www.strava.com/activities/516454491
No daylight savings change here in Arizona so ran at my usual time
8 miles, 90min. 7x400 all at same pace, 2s sub z5. No extreme HR changes with the short sprints, all between 160-164. Walking after sprints to get HR down.
Cold resolving, no more sinus pressure, just some post nasal drip, yay!!
@ Steve - hey bud! You are on the home stretch and definitely gonna be ready for Boston! ART is the bomb! So glad you are doing that. Enjoy your rest day tomorrow!
@ Edwin - I was dizzy looking at your Strava file:-) NICE way to get those intervals done! Wow... Glad your legs cooperated!
@ Betsy - Daylight Savings Time is for the birds! (or some farmers from way back when!) It takes me almost a week to adjust! Nice job on the 400s and so glad you are feeling better!
@ Mark - nice getting the intervals in. Change is ALWAYS a good thing:-)
Okay peeps. I am going to try and think about something catchy for our Week 11 thread:-) LOL
I'm open for suggestions! :-)
Sleep well and enjoy your "rest" day tomorrow. I see that swimming is back on the plan. I've been swimming 2-3 times a week and taking lessons all through the JOS, so this is not anything new for me. But it will certainly add to the hours of working out, so be cautious!
Saturday's brick felt way more difficult than it should have. Today I was unable to hit Z5, and the whole 8 mile run felt really slow and kind of hard, despite plenty of sleep and being well fueled and hydrated. Pretty sure last week's race and just keeping on with training hit me. Went to bed a bit early every night. I think I'm headed into that proverbial hole- time to back off! So no bike commute Mon-Wed. May take off the whole week. Will continue runs with and see how I feel. Next week will be a forced relative rest as I'll be traveling and won't have a bike.
Good news, though- my super slow pace is 40 seconds per min faster than my old super slow pace!!
.@ Derrek - Awesome long run last evening! I too don't mind the rain if it's not cold or blowing:-) Sounds like you are really hitting the numbers. Nice!
@ Leslie - Yep, I'm right there with you! Ha - if you read my new Week 11 thread, you will see that you have lots of company! I agree that your race and continued training probably hit you up hard. Very smart plan you have for this week:-) Rest up!
See you all in Week 11!
Sunday morning, had a glorious run in Rockefeller state Park, lots of hills
https://www.strava.com/activities/516011238