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Week 7 Running on Empty (SO SORRY!)

Jenniferlyn KryvickyJenniferlyn Kryvicky
in General Training Discussions

Oh my gosh I had a post ready to go last week and totally forgot to actually submit it!  GAH! 

So clearly I have been running on empty.  Ugh no more no more.  I was able to, while on the road, get in some swimming and a run or two so that felt really good.  How did everyone's weekends wrap up?

Ahead this week - Last solid run week before our test week in week 8! 


OK here is what is on tap in the haus.


Monday and Friday are our recovery, let the work set in days.  HEED them! 

Tuesday and Thursday are our mid-week Bike Runs

Saturday is a 45 minute run at Z2

Sunday is the long haul - 1.5 hours

Make sure you are hydrating, refueling properly after the workouts, and are heeding any nagging feelings you are having.  We are more than half way through now, and so now is the time where you will be feeling it.


Let's get ready for an AMAZING week!


NUTRITIONIST ADVICE:  Timing of our fuel is key for performance and recovery!  Make sure to take in some protein, ~4-6 g of BCAA's if possible before your workout, if a morning workout before breakfast, add in some carbohydrates, 1/2 banana, etc. Afterwards refuel with a good portion of carbohydrates, and about half the value in protein - i.e if you take in 40g carbs, add in about 20-25g protein plus some BCAAs.   

Comments

  • Shaughn SimmonsShaughn Simmons
    Morning 2X1s complete here: https://www.strava.com/activities/908609880

    That sucked.....!

    Have a great day all!

    SS
  • Jacklyn MooreJacklyn Moore
    Sorry I've been MIA. Totally missed wk6 due to the family plague. Still trying to get back on my feet. Was sent home from work yesterday. I'm supposed to do testing this week because we run away from home next week. Going to try and hop on the bike today for a watered down version. We'll see how it goes.

    Come on Monkeys!
  • Elizabeth HornakElizabeth Hornak
    @Jacklyn Moore  I hope your family is back on the road the health. 

    I am on abbreviated runs, which is still a win, because this time last year, I could not run! :)

    Three miles on the treadmill (can we start FOS playlist thread?). It was bitterly cold and windy here, and I just did not have the mojo to run outside. By the end of the run, I was at TRP, which made me happy. Per my PT, I have to work on shortening my stride.

    Enjoy the rest of the day!
     
  • Elizabeth HornakElizabeth Hornak
    @Jenniferlyn Kryvicky Thank you for the nutrition PSA! I try to drink a shake post workout. SunWarrior Chocolate is my fav with unsweetened cashew milk.

    For peeps who like quinoa, it is the food of champions, containing all nine essential amino acids.  
  • Elizabeth HornakElizabeth Hornak
    @Shaughn Simmons  nice splits ~ I am going add a few of them to my vision board! Thank you for the inspiration! 
  • Shaughn SimmonsShaughn Simmons
    @Elizabeth Hornak - thank you and glad your back cuz we need your mojo!
    @Jacklyn Moore - welcome back and steady as she goes there!

    Did a TRP progression run on the TM today: https://www.strava.com/activities/911459584

    Need lunch badly now!

    SS
  • Jacklyn MooreJacklyn Moore
    @SS- How was your trip?
  • Jacklyn MooreJacklyn Moore
    So kept to my plan to modify Thursdays bike for heart rate management during the recovery period. Ended up turning down the % to 90. Still a darn good work out. Plenty of sweat on the floor. Planning on a short run this afternoon. Will continue to train by heart rate instead of pace for a couple more days. All in all feeling pretty good. Hardest part is to not over reach in my enthusiasm to GO GO GO! 

    Even though i've been sick with a virus, thank you daughter I love you too, I am still way ahead of where I was last year. #CPR#JOY#workworks
  • Daria MatthewsDaria Matthews
    I had such a fun 8 mile run last night. Planned on running @TRP, but my legs just took off and I ran around Z3, but felt awesome and steady with mile 7 at Z4 instead of planned Z3. Today is a different story, lol! Bike/run will be interesting today - let's put it that way :) 
  • Jenniferlyn KryvickyJenniferlyn Kryvicky

    I had such a great week!  One of these weeks where while I am in pain (lower back issues) I am feeling motivated and back in the zone.  I thank my EN fam for this! 


    Great job on the weekday runs everyone!  I am getting geared up for my weekend.


    I will be flying out Sunday for Cali, and coming back Friday - so this week of testing will be... interesting.  :-D

  • John CulbersonJohn Culberson
    Ran the equivalent of a 5K test today. Warmed up with a 30min swim. First mile was controlled, then pretty much pain thereafter. Ended up very close to the test that I did 2 weeks ago. Not surprised. Focusing on my bike... glad to maintain with marked improvement since week one. I'm in need of lots of TRP consistency right now. http://tpks.ws/qbhq0
  • Daria MatthewsDaria Matthews
    @Jacklyn Moore - hope you're feeling better!!
    @Jenniferlyn Kryvicky - who said testing, what testing, we have testing? :wink: You will rock it!
    @John Culberson - nice work! Are you still testing this week or you just moved it up? 
  • John CulbersonJohn Culberson
    @Daria - I am very close to signing up for a September IM... and that means that I'm behind in my Run Durability. My current Vdot is stable, so gettin' the TRP done is a priority.  On-the-other-hand, I'll hammer the crap out of the bike test ;-)
  • Shaughn SimmonsShaughn Simmons
    ~36 miles for me this week with ~5 in there at Z4.

    Strong running this week all!  Good luck testing next week!

    SS
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