Ran the Rudolph Rampage trail half mary this morning instead of long run tomorrow. Longest I've run in awhile, and neg split by about 9 seconds...thought it was going to be closer to 3-4 minutes, but pleased nevertheless. Concentrated a lot of form (just like strides) during the second half, and tracked down a few folks in the second half. On the wrong end of the 35-44 AG, so no podium for me today. Bike tomorrow could be interesting, but first solid session of new NormaTecs after the run seems to have reduced some muscle fatigue/soreness. Work works!!
@Mark - +1 to a solid race with neg splits. You'll have to keep us updated on how you like the NormaTecs - seems like an awesome recovery tool. Did you get the Pulse or Pulse Pro?
As expected, after my tough sat bike workout, the brick run was just as tough. It was also cold and rainy which didn't help. Oh my legs are so done, haha. Tomorrow's long run is going to be a sufferfest!
Had a faster than planned brick run today. Not sure I can call it a brick since I started about 20 mins after the bike. I was planning a TRP pace and ended up being a Z2/MP run...felt better than I thought after a tough bike wko and my hamstring seems to be doing better. Ready for the long run.
Did my Saturday run in the late afternoon after a morning bike. Ramped the speed up to ~Z2 over the 40 minutes. Ended up with 5.15 miles. Will try to squeeze the long run in today between family time (girls' swim meet this early morning) and holiday parties this afternoon, so might be another TM long run...
Jeff, I like Harbison as well, but spend most of my time in the Clemson park across from Sandhills. Only a mile from my house, so super convenient.
Ashton, I didn't think I needed the Pro version, and the normal one was on sale, so that's what I went for. After yesterday's tough run, I used them for about 1.25 hours; felt much better today than expected and was able to get most of the way through the Sat bike workout. While some soreness remained, I really think I was able to work a bit harder today than without the recovery session.
Did a 3 mile brick after bike today with the puppy in the light rain...very enjoyable, but no goals during it.
great work this week all; keep after it!! The gains I received last OS (my first truly full OS) but me in such a better racing position than previous years. Work works!!
Long run this weekend was my 13.1 Baltimore yesterday. This is a new series and the inaugural run in Baltimore- very well done! Starts at the Harbor and goes all through the Harbor area and downtown- beautiful. Price was a little high at $95, but virtual race bag is good, packet pick up easy with two locations, AND morning pick up. And the post race food was great. We walked from hotel, but there was plenty of close parking.
I executed perfectly as planned... my TRP is 11:50, Z2 11:01, Z4 10:18. Z3/HMP is supposedly 10:46. Mile 1 was warmup at 11:30, then plan was to hold about 11:00 if I could until last three miles and bump to Z4. Miles 2-10 were 10:45-10:55 with a couple around 11:00 when I was headed into the wind. 11-13 were 10:28/10:30/10:14. Averaged 11:03 with a negative split.
I'm super stoked with my plan and execution! My main goal is to have fun, so I'm not pushing and miserable the whole time. I even stopped for two selfies. Looking back, I could have probably done the HMP the whole way, but the number wouldn't have justified the lack of a good time. I'm never going to podium, so might as well enjoy my day, right?
Glad to see others are having a great week and making gains!
Nice execution, Leslie! Way to push it at the end. I'll be doing a 15k for my long run next weekend, so it's good to see others out there doing it as well.
As for today, I was on the TM due to cold and rain (and that's my default Sunday position so I can watch football...). 3 miles TRP to warmup averaging a little less than my test TRP. 2 x 1 Z4 at about my tested Z5 pace. Finished with 3 miles building from TRP to Z3. Not quite as much distance as last weekend, owing mainly to a slightly longer rest interval after the 2nd Z4 interval.
@Leslie, Congratulations on your HM. Great execution.
Completed my Sunday long this morning before church. I put the hamstring through a good test and it seems to be back to normal. Completed 10.5 in 1:18. Bring on rest day Monday.
Getting cold this week. 34° at the finish of todays track run. I couldn't remember if it was z2 or z3 after the z4 intervals, so I split the milage between both paces
80' for 10.69 miles. And no, I didn't want to complete the .31 to make it a round 11 miles. I also set a 10k PR by 30".
Treadmill run for me tonight. 10 miles in 80 minutes while watching Lions highlights,SNL clips, and Vevo music videos during the mile repeats. Much needed rest day coming tomorrow!
Well I got the long run in, or at least most of it. Torrential downpours here this evening the little fat mini me on my left shoulder said "Dude you've got beer and football what idiot would go out in this mess and run if you're not being chased." The little Ben Knute looking guy on my right shoulder asked "Dave, when was the last time you heard of an Ironman being cancelled due to a few drops?" Well Ben won for once the mental anguish over missing a long workout would be much worse than getting wet. I did the 3 slow miles suitable, but the rain kept coming as did the lightening. I did the first z4 mile and part of the second, but the water at each intersection was over my ankles and the lightening made me decide I should live to fight another day. So I got 4.25 of the 5. Came in took a hot shower and enjoyed the relieved look on my su's face. Good evening everyone.
Treadmill for me too. First time doing the long Saturday run on it. I was able to push the two fast miles much more than on the road, by about 20-30'. It was good threshold work and now I am definitely looking forward to some rest tomorrow.
Great job everyone on a tough week. Week 6 here we come.
Well that's 2 weeks back to running for me. I do the long run on Saturday, because a group that I run with in the winter runs on Saturday, and it makes the time go by pretty quick. We run along these roads in a park that have some pretty decent hills, so instead of the 2 X 1 mile Z4, I get about 2 miles of hills over a 10 mile run. I was happy that I was able to keep up with everyone. I am looking forward to adding the strides back into my runs this week as well as the Z3 push on Wednesday.
@Leslie - Great race and great job hitting the bike wko the next day.
Comments
As expected, after my tough sat bike workout, the brick run was just as tough. It was also cold and rainy which didn't help. Oh my legs are so done, haha. Tomorrow's long run is going to be a sufferfest!
Did my Saturday run in the late afternoon after a morning bike. Ramped the speed up to ~Z2 over the 40 minutes. Ended up with 5.15 miles. Will try to squeeze the long run in today between family time (girls' swim meet this early morning) and holiday parties this afternoon, so might be another TM long run...
Ashton, I didn't think I needed the Pro version, and the normal one was on sale, so that's what I went for. After yesterday's tough run, I used them for about 1.25 hours; felt much better today than expected and was able to get most of the way through the Sat bike workout. While some soreness remained, I really think I was able to work a bit harder today than without the recovery session.
Did a 3 mile brick after bike today with the puppy in the light rain...very enjoyable, but no goals during it.
great work this week all; keep after it!! The gains I received last OS (my first truly full OS) but me in such a better racing position than previous years. Work works!!
I executed perfectly as planned... my TRP is 11:50, Z2 11:01, Z4 10:18. Z3/HMP is supposedly 10:46. Mile 1 was warmup at 11:30, then plan was to hold about 11:00 if I could until last three miles and bump to Z4. Miles 2-10 were 10:45-10:55 with a couple around 11:00 when I was headed into the wind. 11-13 were 10:28/10:30/10:14. Averaged 11:03 with a negative split.
I'm super stoked with my plan and execution! My main goal is to have fun, so I'm not pushing and miserable the whole time. I even stopped for two selfies. Looking back, I could have probably done the HMP the whole way, but the number wouldn't have justified the lack of a good time. I'm never going to podium, so might as well enjoy my day, right?
Glad to see others are having a great week and making gains!
As for today, I was on the TM due to cold and rain (and that's my default Sunday position so I can watch football...). 3 miles TRP to warmup averaging a little less than my test TRP. 2 x 1 Z4 at about my tested Z5 pace. Finished with 3 miles building from TRP to Z3. Not quite as much distance as last weekend, owing mainly to a slightly longer rest interval after the 2nd Z4 interval.
Great work, all!
@Mark, I live about 2.5 miles from Sandhills. We'll have to try and plan some WKOs/races together.
Completed my Sunday long this morning before church. I put the hamstring through a good test and it seems to be back to normal. Completed 10.5 in 1:18.
Bring on rest day Monday.
Wow! I can only dream what it would be like to post those kind of numbers. Great job!
80' for 10.69 miles. And no, I didn't want to complete the .31 to make it a round 11 miles. I also set a 10k PR by 30".
Recap to come after I warm up.
Well I got the long run in, or at least most of it. Torrential downpours here this evening the little fat mini me on my left shoulder said "Dude you've got beer and football what idiot would go out in this mess and run if you're not being chased." The little Ben Knute looking guy on my right shoulder asked "Dave, when was the last time you heard of an Ironman being cancelled due to a few drops?" Well Ben won for once the mental anguish over missing a long workout would be much worse than getting wet. I did the 3 slow miles suitable, but the rain kept coming as did the lightening. I did the first z4 mile and part of the second, but the water at each intersection was over my ankles and the lightening made me decide I should live to fight another day. So I got 4.25 of the 5. Came in took a hot shower and enjoyed the relieved look on my su's face. Good evening everyone.
Great job everyone on a tough week. Week 6 here we come.
Well that's 2 weeks back to running for me. I do the long run on Saturday, because a group that I run with in the winter runs on Saturday, and it makes the time go by pretty quick. We run along these roads in a park that have some pretty decent hills, so instead of the 2 X 1 mile Z4, I get about 2 miles of hills over a 10 mile run. I was happy that I was able to keep up with everyone. I am looking forward to adding the strides back into my runs this week as well as the Z3 push on Wednesday.
@Leslie - Great race and great job hitting the bike wko the next day.