I know that we have debated whether running on the TM is "EASIER" than running on pavement. Been on the TM because of my achilles for a couple months. Due to life I had to do Wednesday run on pavement. I did not push hard at all. It was a gorgious day. Very windy but warm and humid. Way over dressed. I am so sore today. Quads especially. Achilles is a little grouchy. Going to spin class tonight with Hubs and then yoga.
All my runs so far have been either on TM with Zwift or at local gym basement that has a 1/12 mile track. I got the run yesterday done on the track. Both give me some mental conditioning due to the boredom factor involved with each. I have Netflix to disconnect on the TM, but track got nothing.
I was able to get a S,B, R completed today. It was not in order, but it was done. I started with the VO2 workout, then headed to the pool. The pool was full and I had to split a lane. I don't mind that, but I had planned on doing drills and I am far from a straight swimmer when I am doing those. So, today I just swam laps. A quiick drive home and I was on my treadmill. I ran a 10K on the mill. Nothing special for pace. When I was finishing the last few intervals at the pool, I started to get some quad cramps. So, I figured I would just run easy. Looking forward to another S,B,R tomorrow.
This mornings treadmill run reminded my why I generally avoid it, but the weather is breaking here. Should be able to get out this weekend. I am really appreciating the light Monday/Friday. Swimming M/W/F and am seeing some improvement. I am able to go into these fresh. Often I swim tired and it's really hard to improve. This is pretty encouraging for me. Got 35 run miles last week, including the local track club winter long course series 20K. It's a 5-race, every-other-week series. I have a half marathon and 15K left. Matches up well with the program.
"He who fears he shall suffer already suffers what he fears." - Michel de Montaigne
No run yesterday for me. Or today either. Was smart and let the cold (cough moved into my chest and gunk production increased!) dictate. Hope to take a whack at something tomorrow!
2nd day in a row of RUNNING!!! yes RUNNING!!! whoo hooo... was planning on 4 miles, but daughter got back to HS early from an away game... and pulled me off the treddy after 2.5, i'll take it.... going for # 3 in a row tomorrow, and that my friends would be a trend!
To make up for my Epic Fail (Leaving my running shoes at home), I decided to do the Wed run today. Nice and steady and even negative split it. Treadmill vs watch pace is a bit off, so for now I'm going to believe the watch. The Garmin Footpod is on its way, so hopefully I can get a more accurate pace on the treadmill.
I missed the brick run Tues, but got Wed long run and todays 30' done on the TM. Both mornings were in the 20's here in FL (plus windy) and I'm not that tough. Our home gym was 57 deg which is cool enough for me. My ankle is healing nicely, hoping to get outdoors this weekend.
Question: See below. How long is a level 1 run for? 55 mins or 70 mins?
Run is listed as 70 mins, but level 1 description is 55' run done as 40'@ TRP, then 10' zone 3
Thanks.
70 min
MS Choose Your Workout Below:
Level 1: 55' run done as 40' @ TRP, then 10' @ Zone 3
Level 2: 65' run done as 45' @ TRP, then 15' @ Zone 3
Level 3: 70' run done as 45' @ TRP, then 20' @ Zone 3
Remainder of all runs @ TRP.
Coach Notes: This is your QUALITY long run of the week, set up as a Negative Split by finishing in Zone 3. Run as best you can given the zones listed; if you can't hit the numbers then just do the best you can! Do not exceed 10 miles here.
Question: See below. How long is a level 1 run for? 55 mins or 70 mins?
Run is listed as 70 mins, but level 1 description is 55' run done as 40'@ TRP, then 10' zone 3
Thanks.
70 min
MS Choose Your Workout Below:
Level 1: 55' run done as 40' @ TRP, then 10' @ Zone 3
Level 2: 65' run done as 45' @ TRP, then 15' @ Zone 3
Level 3: 70' run done as 45' @ TRP, then 20' @ Zone 3
Remainder of all runs @ TRP.
Coach Notes: This is your QUALITY long run of the week, set up as a Negative Split by finishing in Zone 3. Run as best you can given the zones listed; if you can't hit the numbers then just do the best you can! Do not exceed 10 miles here.
@Andrew Lustigman Level 1 is 55'. Ther workouts in the plan default to Level 3 length.
And the same 5k at the same effort every other run on my home TM was 4-6 minutes per mile slower! I wondered how on earth I could be running at 17 minute miles with a HR at 160 when I walk naturally at a 16-17 minute mile pace in life.
I feel much better knowing that my training pace is NOT 17:10's lol! I knew that I had slowed down due to being off of training for a few years but come on! I am updating my paces with this 5k as my "test" and will be doing my runs on the gym TM's until I can get a new TM at home.
This has been a good week so far. Rode Monday for 1 hour. Ran 6 x 3:45 (2') @ z4, Wednesday ride for 1 hour. Wednesday off (took Dad to Dr.) Today 6 mile tempo at BQ goal pace. Glad to be able to get outside for the tempo. Those are hard enough.
Did a swim-strength-run combo at the Y today. All short and easy stuff (1000 yards, 10 minutes, 2 miles). Feeling the fatigue. Saving energy for the weekend WKOs
Another solid week of running as I am keeping volume relatively low but adding more intense sessions along with some other metabolic conditioning to keep things interesting.
Was hoping to be able to run outside since we are finally above zero deg - But too icy - not worth the chance. Got my 6.51 done on the TM this am - check!
Can't believe I ran in short sleeves in the middle of January. Got in a nice 6 mile run today after 2 hours on the bike trainer and walking in the dog. All good runs this week, nothing fancy, just solid TRP runs. I'm currently at 30 miles for the week. Tomorrow's 70' run should put me around 38 miles.
Woke to clear sky & warming temperatures(above 32F) so I chose to run. I had some events to take care of the rest of the day so the bike will have to be tomorrow. https://connect.garmin.com/modern/activity/2446585650
Crazy warm out there today, glad to see people out enjoying it. Had a harder run than expected when the ol' ball and chain suggested "exploring the neighborhood", which was a great thought except we spend our weekends up in the mountains...1000 feet of climbing over the 7 miles is a lot if you're used to pancake flat loops around a river! Was really beautiful, and good for me I'm sure.
I wasn't feeling all that great last night, but woke up this morning feeling a bit better. I couldn't pass up the nice weather outside. I cut short the Saturday long run at 4 miles. Just didn't have the energy
So, I woke to a really beautiful day. Only issue with today was I didn't have time for a Bike & run. My son was going to do a "Polar Plunge" for charity and I wanted to be there to support him. So, with the Sun out, I chose the long run. The temp was in the mid 30's F. The run was great. I pushed up two hill and still had plenty for the finish. https://www.strava.com/activities/1366503790
@Scott Dinhofer Hope the improvement continues. We’ve had warmer temps lately than the brutal cold we had just after the holidays. Roads are a mess, though. Slushy snow-covered roads, treacherous sidewalks or road shoulders. Getting it done, but it isn’t easy.
Enjoyed 8.1 miles in the warmth today. Went to the track so my 8yr old daughter could join and toodle along at her own pace. I was more impressed with her effort than mine. But got it done with some z3 kicker at the end. Felt pretty good.
Got to run outside today for the TRP. Great to be outside, but the negative split was not enjoyable. https://www.strava.com/activities/1366668571 Followed the run with a 6.5 hour swim clinic by http://www.swimsmooth.com/ Great video analysis and helpful drills, particularly for a newbie. But there was a Kona qualifier in the group.
Comments
Great work everyone!
https://connect.garmin.com/modern/activity/2442994563
"He who fears he shall suffer already suffers what he fears."
- Michel de Montaigne
z3 run for 55 is a good wkout
yesterday was another tempo with strides
keep going team !
https://www.strava.com/activities/1364374136
@Scott Dinhofercongrats on being able to run for real!
I missed the brick run Tues, but got Wed long run and todays 30' done on the TM. Both mornings were in the 20's here in FL (plus windy) and I'm not that tough. Our home gym was 57 deg which is cool enough for me. My ankle is healing nicely, hoping to get outdoors this weekend.
Run is listed as 70 mins, but level 1 description is 55' run done as 40'@ TRP, then 10' zone 3
Thanks.
Coach Notes: This is your QUALITY long run of the week, set up as a Negative Split by finishing in Zone 3. Run as best you can given the zones listed; if you can't hit the numbers then just do the best you can! Do not exceed 10 miles here.
Here is my 5k effort yesterday at the gym: https://www.strava.com/activities/1363904156
And the same 5k at the same effort every other run on my home TM was 4-6 minutes per mile slower! I wondered how on earth I could be running at 17 minute miles with a HR at 160 when I walk naturally at a 16-17 minute mile pace in life.
I feel much better knowing that my training pace is NOT 17:10's lol! I knew that I had slowed down due to being off of training for a few years but come on! I am updating my paces with this 5k as my "test" and will be doing my runs on the gym TM's until I can get a new TM at home.
Overall felt really good, however my legs are SO HEAVY. I'm going to realy enjoy Monday!
https://www.strava.com/activities/1366207489
Keep on running!
https://connect.garmin.com/modern/activity/2446585650
Overall it was a good run!!
https://www.strava.com/activities/1366164713
I think I need to adjust my paces a little bit.
https://www.strava.com/activities/1366503790
https://www.strava.com/activities/1366668571 Followed the run with a 6.5 hour swim clinic by http://www.swimsmooth.com/ Great video analysis and helpful drills, particularly for a newbie. But there was a Kona qualifier in the group.