Welcome to the second
half of the OS. The
weekday run volume has scaled back in duration, to account for any increase in your
run zones. Your long, hard Sunday run is still long, but z5 intervals
have replaced the Z4 we've come to love and those will hurt!
Morning 6 mile run. I did my bike last night, so I knew my legs were going to be tired on this run. I just decided to gut through it, and I feel good about the results.
I got in 8+ this morning before work and my legs were feeling a little heavy at the start. I managed to progressively pick up the pace on the final three miles and ended up feeling pretty good.
Did my TRP run this afternoon in the big wind!! I also added a bit of climb around the mountain, cant go at the top since its too icy and risky to run on it.
Kudos to the JOS for getting out and running in the new zones. I felt like a wimp today not wanting to run for my 18' but I got it in. Total ~26' with 2X(3X3(1)) to and from work.
I'm planning on getting an extra hour of sleep tonight as it seems I'm falling being and the energy is severely lacking.
For the first time in I don't know how long, I screwed up a test. In the most stupid way. Full Garmin discharge. I'll figure out how to get it in ASAP, but in the meantime today, I couldn't do it accurately, so I just did my normal Wednesday run....oh well.
Run durability is starting to show itself this week. Speed is slightly up, but not a focus. Just very glad to be getting in the mileage. I'm substituting longer runs for intensity.
Brick run done. Day 122 of the run streak in the books. People ask me when does it stop? I think right now I'm running scared....it's a habit. I'm on the verge of something big!!!
@Jeff Kane Nice work keeping you run streak going.
Planned a 4 mile recovery run today. At the halfway point, I decided to push it to 5. Rain and 25 mph winds with gusts well north of that made for an interesting run. A tail wind around mile 4.5 was good for a 1:00 min/mile bump in pace.
All was going well until I found a train blocking my route back. The alternate route added 1.8 miles to my run. This will put a dent into tomorrow's trainer session.
2nd run of the week 14' another split run. Total time 25'. The plan was for 10-12' but bumped it up a little. Hopefully this does not come back to bike me, but I'm feeling pretty good so far this evening.
Sunday's "hard" run done. Not too hard. Sticking with the plan, but like on the bike, wondering if I need more FTP-style running (ZN4), and not raise-the-roof-type work. Found the zn4 stuff a lot harder!
Well running continues with little flash....but I will take it...business travel made for a nice break in warm weather....got in 3 days in the california sunshine...6/5/6 miles each morning before business meetings....finished the week today back in the frigid northeast...~10miles @8:55avg....
3rd run done for the week 18' run time 27' total. I walked for an extra couple minutes to get 2 miles in the longest distance of the OS. Very good run week as far as no issues for running 50' total.
Already thinking about next week and hitting 1 hour of total time. Thing have been proceeding better with the 2nd run being a little shorter than the other two days, this week was 18';14';18'. Next week I'm planning 22';16';22'.
Was going to run the long run with some friends this morning but there was a light rain and snow expected. I decided to back out because I was concerned of the potential of getting sick. So, I slept an additional 3 hours and hit the road this afternoon. Cold, dry conditions were perfect. 9.2 miles in 80 minutes as rx'd. Run streak is at 125 days for 525 miles = 4.2 miles per day.
So I decided to confirm my results on my last run test (last week) with a real 5K Race (in the freezing cold). Something about running outdoors just makes me faster/better. Well needless to say, there is a nice improvement.
Comments
https://www.strava.com/activities/892000339
https://www.strava.com/activities/892102232
4 miles on Monday in a cold, windy hail storm.
Planned on 5 miles for today, but just kept on going. Could have run another 2-3 miles easy. It's been awhile since I've had on of those runs.
73' for 8.3 miles
The goal was to keep it above 9:00/mile. Only managed that for the first one.
https://www.strava.com/activities/892725105
https://www.strava.com/activities/892741531
Good work done so far, those new zones are way harder than I thought! but hopefully they will look "easy" in 6 weeks
Kudos to the JOS for getting out and running in the new zones. I felt like a wimp today not wanting to run for my 18' but I got it in. Total ~26' with 2X(3X3(1)) to and from work.
I'm planning on getting an extra hour of sleep tonight as it seems I'm falling being and the energy is severely lacking.
Run durability is starting to show itself this week. Speed is slightly up, but not a focus. Just very glad to be getting in the mileage. I'm substituting longer runs for intensity.
53' for 6 miles
https://www.strava.com/activities/893954416
https://connect.garmin.com/modern/activity/1612105261
Planned a 4 mile recovery run today. At the halfway point, I decided to push it to 5. Rain and 25 mph winds with gusts well north of that made for an interesting run. A tail wind around mile 4.5 was good for a 1:00 min/mile bump in pace.
All was going well until I found a train blocking my route back. The alternate route added 1.8 miles to my run. This will put a dent into tomorrow's trainer session.
https://www.strava.com/activities/894965900
2nd run of the week 14' another split run. Total time 25'. The plan was for 10-12' but bumped it up a little. Hopefully this does not come back to bike me, but I'm feeling pretty good so far this evening.
https://www.strava.com/activities/897871613
3rd run done for the week 18' run time 27' total. I walked for an extra couple minutes to get 2 miles in the longest distance of the OS. Very good run week as far as no issues for running 50' total.
Already thinking about next week and hitting 1 hour of total time. Thing have been proceeding better with the 2nd run being a little shorter than the other two days, this week was 18';14';18'. Next week I'm planning 22';16';22'.
Here is my results from last week's run test (on the dreadmill)
https://www.strava.com/activities/885912284
https://connect.garmin.com/modern/activity/1600731709
And here are the results from the Detroit Corktown 5K race.
https://www.strava.com/activities/897473941
https://connect.garmin.com/modern/activity/1616871951
I like the results!! #workworks