2016 JOS Run Thread Wk 11 - Fall back and Spring ahead!
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Here we are in Week 11! The sun is setting later, which means it's darker in the morning.... for now. So, it's appropriate to relate the falling back and springing ahead to how some of us are feeling this week. This includes my hubby and me! I guess the accumulated fatigues gets to win occasionally, and we really have to be smart and not try to push through too hard! Coach P. really summed it up in his response to Stephan: "...yes to the compounding effect of fatigue; consistent work is also tiring...So the formula is hard work...new levels/training zones... watch fatigue/rest if needed.. resume hard work..repeat... repeat..." Sometimes we need to take a step back, before a couple of steps forward and that's where I am right now. For those of you who are gaining strength, speed, and volume - KEEP IT UP!!! Four weeks of Outseason left, and let's make it a great month!
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Hello Week 11 Peeps!
After a week off for Spring break I am back and will be supporting/pushing you guys through these remaining tough weeks as I enter Week 1 of the Get Faster plan.
I really struggle during the recovery weeks. I did 7.5 hours of work last week with 6.5 of those on my feet and 1 on the bike.
Began today with a 5 mile run in the morning and swim over lunch: https://www.strava.com/activities/517025750
Weeks 11 - 13 are tough but, you have 10 weeks of fitness under you as well as 10 weeks of cumulative load. Make the most of where you are at right now and have a life changing season for 2016!
SS
5 mile brick after a muscle shredding bike workout was completed in ~40 minutes. Leg muscles were tight from the bike workout but I was able to run between Z1 and TRP pace. I'm hoping my legs recover by tomorrow afternoon for the longer run.
@DS - amazing work getting that run done after a bike leg shredding experience! Way to lead bro!
I completed a 2 X 1.5 interval set Tues......Heat almost killed me..... 7 miles total at 80 degrees. Slept well last night. The high in Dallas Tues was 90 degrees......we go from Winter to Summer in one week it seems.....
https://www.strava.com/activities/517772393
SS
today I decided to head back to Rockefeller State Park for an afternoon run. This place is amazing it has 30 miles of bridle paths, so you can make a new route every time you are there. There is very little that's flat, it's a lot of up and down, every thing from woods to hills to open fields, high views of the Hudson and inlands of Northern Westchester County. There are three main parts of the park and as much as I know some parts of it, in others, I get lost, which helped ensure I got in the extra ten minutes I needed today. On the weekends, the places is filled with runners and the parking lots are great places to meet lots of great athletes.
Today's effort was 11.5 miles in 1:40 w 5 Segment PRs
https://www.strava.com/activities/518895405
Legs felt like stones all day long. Lots of driving this week and meetings. Left work late tonight and my wife called me on my way home. She said that my daughter and her would not be home until 7:30. It was pouring rain and I thought great, I will just get a run in on the Treadmill. As I was getting my running clothes on, my wife walked in. She had the wrong day for her appointment. Then she changed to jump on the treadmill. She asked if I was going to use it. "No, I'll wait until you're done." Well, as I sat around my motivation for running on the treadmill was falling to an even lower point than it already was. I looked outside and it had stopped raining. So, I put on some sweat pants and a running jacket and out I went. I made it all the way to the end of the driveway before the heavy rain started. It wasn't cold so I just kept going. My legs still felt like stones. This became a steady/easy pace run. As I finished, totally soaked the clouds parted and I was rewarded with a rainbow. I missed the Rainbow but got the sunset. The run was good and hopefully I will be rewarded on the bike tomorrow
@ Captain Scott - nice quality long run you just showed us!
@LK - way to find a way to get the run work in!
@EC - love the rainbow pic as well as the follow through 10K work!
I woke up to a progressive 9 mile run this morning that ended in Z3 over hills........missed the quarter inch hail storm that followed by 10 minutes.......
https://www.strava.com/activities/519360357
Happy Thursday all!
SS
@Derek-2nd the amazing run after bike shredding effort!
@Scott and SS-strong work on those 'long runs!'
And nice rainbow pic Scott! Rockefeller park sounds like an awesome place-I've never been to Westchester county
@Leslie-kudos for getting the run in with that schedule. I had the same one Monday night and totally had to put the bike off until evening Tuesday-needed the rest
Me-no bric Tuesday. Wednesday am-only time for half the run,40'. Intentions to repeat that in the evening never played out, as I got home from work at 8pm. 2mi bric today.
I'm considering a run on 'Friday rest day' to make up for resting my feet too much this week
Happy St. Patty's Day everyone! I am looking forward to some corned beef and cabbage and a Guinness tonight:-) And I don't even like beer - but I have a Guinness every year on this day and it's actually not too bad! Crazy week running. After my crappy run on Sunday, I felt my calf talking to me and it was not happy with the 400 intervals. No more of that! My brick on Tues. didn't happen because I got to 1/2 mile and the calf really hurt. I was pretty concerned since I've had issues with that calf before. However..... on Wed. I went out for my longish run and started really easy. It felt fine! I picked up the pace as I went, and got 8 miles in with the last 2 in Z5. Phew! Today's brick was okay, once my legs stopped feeling like tree trunks! The calf was fine - just a little tight. I'll continue rolling and stretching and watching:-)
@ SS - Good luck with the Get Faster plan! Nice run on Tues. with the 90 degrees! I really hate when the weather changes that fast and you don't get to enjoy the "in-between"! Great run today and glad you missed that hail storm. Phew!
@ Leslie - so glad the decision to lay off the bike commute is paying off! I swear, I don't know how you working people are able to get this training it. That is VERY impressive! Wait - when did you do that 6 mile run? Please tell me it wasn't at midnight! And of course you made up the 2 miles at lunch time. Geez....
@ Derrek - love the "muscle shredding" workout on the bike:-) It's oh-so true! Great pace on the long run yesterday. I guess you still have some muscle left from Tuesday. Can't wait to hear how today goes:-)
@ Scott - GREAT run yesterday. Rockefeller State Park looks really awesome! Too bad it's about 2 hours from here:-(
@ Edwin - LOL I'm so glad Turby hates the treadmill! There is never a fight over it as he would rather run in snow, rain, ice, whatever - then get on the TM:-) Sounds like you had a good run anyway - complete with a rainbow and soaking wet clothes!
@ Betsy - Sounds like you are doing the very best you can. As I said, you peeps with these crazy work schedules are amazing to me! The fact that you can do any workout at the times you do them is just unbelievable. I need some of that motivation! See how you feel tomorrow.... you might just need some rest! I forgot that a couple of places in the U.S. don't do the time change thing. I find that very strange. It's like a free-for-all. :-)
Okay folks.... keep it comin'!
Sunday I attempted a run test (missed wk 8) and it didn't go great. Pouring rain, cold and no snap in the sticks. I did have a big HR so I at least got in some work, it was just not as speedy as I had hoped for. I got a total of 7.7 miles in the rain.
Tuesday my gut was off and cramping very hard so I decided not to do the wo's. Felt like a slacker, but I think it was of the best.
Yesterday I did my Sunday run with the 8x400's as I am running (not racing) a half marathon Sunday. It was stupid windy out so I ran on the treadmill and watched the ripples on the lake.
Today I bricked on the mill again due to high winds again and time. Once again, the work felt good. I think I will do Saturdays bike/brick tomorrow and just run a bit on Saturday, hopefully on the trails.
I'm not sure what it is about Thursdays, but it always seems to be the windiest day of the week. Today was no exception. Usually, I have a headwind going out and smooth sailing coming back. It was the opposite today, and it picked up speed during the return portion of my run.
FYI, I am in week 4 of the Get Faster plan.
85' or 11 miles planned for today. I hit the 11 miles at an average 8:34 pace which was close to what I had planned. Unfortunately, it took 95' to complete.
My legs were pretty shredded from the trainer ride I completed at 11:30 pm last night. By mile 4 they were barking at me. Most of the barking was when I had a head wind. Even though I ran a pretty even pace, the wind reduced my pace by at least 30 seconds. Mile 9 was the best mile by far. With no wind and a slight downhill, pacing moved along at an 8:05 clip.
Pushing -34TSB's, so it's time for a leg rest day tomorrow. Probably skip the short run and only get in a swim.
@Carol- no midnight run! I did my six a little before 0500. I have ridden my bike 10 miles home at midnight, though. Way less traffic! Today was a good reminder why I exercise in the AM- did my trainer ride this AM after about 4 hrs of sleep last night (Averaging 5 hrs/night this week, per Fitbit). Hit my trainer numbers, but figured I'd have a better run later in the day. Yuck. Legs felt like tree trunks first mile and I had a stitch in my side. Then I slowly improved and even had a neg split into the headwind on the way back. Cereal for dinner, now goofing off while I put off packing from my trip to Denver tomorrow.
Happy Running everyone!
fast! (for me) 5.3miles @ sub 8! https://www.strava.com/activities/520087128
looking to do a 2nd run around 5PM today
link--> https://connect.garmin.com/modern/activity/1091232598
Will do Sat bike later today
Altered week a little as I threw in the Maui half marathon on Saturday with satisfied results. 3rd overall and a 1:23:05 time. The race was 800 feet elevation start in the mountains in tropical rain. 1st 3 miles all the way down to sea level ... Just brutal as it trashed the quads, calves, and everything else I think. 1st 5K was 18:xx and I was trying to hold back as much as possible, knowing the downhill will trash the legs. I was in 10th at bottom of mountain, but next 2 miles were uphill and passed all but 2 guys to go into 3rd. I could never catch 1st and 2nd place guys but could see them the whole way to the finish. All of us finished within 2 minutes of each other and we're all over 45. Old guys ruled today!!
So....10 miles on Sat and 10 on Sun separated by the 90 min Sat bike. Both 10 milers in the same exact time of 81 minutes
link for Sun run ---> https://connect.garmin.com/modern/activity/1093191664
Totals for the week 25 miles in 3 runs and Bike workouts done right on target except Tue where I did 45 of the 80 mins (Big goal for next week is to kick the gorilla's butt on Tue !)
70' and did all 8 400s
First four +/- 5" over z5 pace.
2nd four spot on z5
Form feeling great! It's easy to perfect when doing as much slow pace running as I am
Also got in 1200 swim drills after work
Great job everyone getting in the runs the best you can around work/life commitments. I had one of those commitment this weekend with a volleyball tournament in Philly and college visit on Monday. I had a nice run Friday in Philly and decided to run up the Philadelphia Museum of Art stairs (aka Rocky Steps). I was nice to say I did it and had a great view of the city...too bad I don't run with my cell. There were no hills to be found so I ran a little longer, 7.2 miles/56' at 7:48 pace. I was not able to get a bike or run in Saturday and was Ok with a "no workout" day as my TSB went from -27 Friday to -3 Sunday. Today I was able to do my long run with 10 x 440 yds at the Temple Univ track. Yes, their track is actually a 1/4 mile vice 400 meters. Totals were 12.6 miles/96' at 7:37 pace and for the week: 5 runs/38 miles.
Hi everyone! Well, 3 days since my last post so let's catch up! So I didn't have the corned beef and cabbage, but did have sheperd's pie and a guinness:-) Turby had the corned beef and cabbage platter that consisted of an entire half of a head of cabbage, 2 whole potatoes and about a pound of corned beef! And he ate it all:-) I think he was still feeling that on his run Friday:-)
I shortened my brick run yesterday just because I had a ton of stuff to do, but felt fine after the 90-min bike Wko. Today, after much procrastinating, I got out for my long run and had a great one. Did a 4-mile progressive warm-up to about Z3. Then I had a 5-mile hilly route that I do occasionally. Hit the first 3 miles pretty well, especially the 3rd mile, which was in Z5. Instead of the 400 intervals, I did 2 * mile and really had some good paces! It was nice to see "7 something" for the first time in a long time:-) So 9 miles total and feeling fine! Ready for a rest day tomorrow, but back to the pool!
@ Trish - sounds like a great week for you! FYI - Tues. Wko says "low priority" so no biggie that you skipped it! Especially since you ran great on Wed. and Thurs.!
@ Phil M. - Hope you enjoyed your corned beef and guinness:-) But seriously... you finished your bike Wko at 11:30 p.m.??? WHAT??? I know what you mean about the wind! My best mile today was about a half downhill and entirely with a tailwind:-) It certainly helps!
@ Scott - we should totally do a training weekend up your way! Sounds like FUN:-) Or..... you could come to our place and sit by the pool and drink beers and margaritas:-) LOL Smart move holding off the St. Patty's day run until the next morning! Looks like that certainly paid off:-) I saw that on Strava and was like.... "what?". Nice going!
@ Mark H. - NICE! Sounds like you are getting some good volume, as well as faster paces! I totally need to forget my watch one of these days!
@ Leslie - Seriously, if you knew how late I slept in the morning, you'd be shocked! One of the benefits of being retired:-) Again, it's just amazing to me how you continue to get your training in with such little sleep and still get your butt out of bed so early! Nice job, Chica!
@ Derrek - I agree with you about loosening the legs with the brick runs! It seems like when I skip them, my run the next day is much harder. It's so weird! Hope the volleyball tournament was a success:-)
@ Gonzalo - nice run yesterday! Sometimes a few days off is a good thing:-) And then you did it again today?! With a 90-min bike Wko in there??? Ummmmm - nothing like trying to make it all up in a weekend:-)
@ Trent - Congratulations on 3rd place overall! That's friggin' awesome - although I'm not at all surprised. Yep - Old Guys Rule! You cracked me up about being sidetracked with "scenic views, whale watching, etc." LOL Maui is my favorite island, although I'm not complaining that we get to keep going back to Kona:-) I hope you went to Mama's Fish House! YUMMY!
@ Mark L - Impressed that you ran on the TM for 9.1 miles. I was almost tempted today because it was mid-30's but no rain. Then I thought about my Canadian friends who run in the minus whatever and laughed at myself. The rain/sleet would have done me in tho! Sounds like you had a perfect run. Nice!
@ Betsy - Great job on the EARLY workout! Nice to hit those 400's:-) I am thinking the swim drills was a good recovery for your legs after that run!
Okay folks! Time for me to think about Wk 12:-) I'm sure there will be some late posts for this week, so.....
I'LL BE BAAAACCCCKKKKKK!