What a difference a rest day makes! Took monday totally off and felt ready to rock again on Tuesday. I just got a Garmin footpod (waiting for my Viviiiia heart rate monitor so I can try it with Zwift--@Jason Veith thanks for your report on it, I'm interested to see how it works) and so calibrated it outside with a cold-drizzly TRP run, then had a group trainer class in the evening. Long run on tap for this afternoon...just started looking forward in the plan to see the threshold miles are, in fact, coming up. I'm feeling like I want to increase the intensity but am glad I have this plan to rein me in so I don't overdo it and get injured too early in the season. It has happened before!
THAT. WAS. AWESOME!!! Great longish run on the TM. I know. No one ever says great and TM in the same sentance. I was hoping I would start to find those endurance legs. I Knew they were just hiding. Randomly varied the incline. decline and speed. Did strides x5 in the last 10 minutes. No worries. Could have gone longer. #CPR
Got in my brick yesterday and the long run today, which felt great. Listened to a pod cast and just chilled. Nice tempo mile at the end! Woo hoo! Next run: outdoors in FL. YAY!
Felt good on this morning's run in Central London. Crossed paths with an urban fox on Whitehall, a road you have probably virtually ridden on Zwift (minus my vulpine friend)....
@Shaughn Simmons Nice running lately. @Gordon Cherwoniak You beat me to it. I knew Lange and I knew the other guy was David, the third OA finsher. David Dellow came to mind, but I figured out that was wrong. Good work. That's fun Paul.
I had a good run yesterday after a swim. Wasn't feeling it initially, but by the turn around much better. This morning's run was cautious. Listened to @Frederick Guesneau podcast. Just what I needed! Ready to HIT it tonight.
Great quote: "Inspiration exists, but it must find you working." -Picasso
Today I noticed that running at times actually felt good; it was effortless to shuffle along, and my mind was wandering to other things. That hasn't happened since last year's IM build
This week I've done my Tues/Thurs runs several hours before the bike workout. I've found it allows me to get a quality, lower level of effort run than doing a brick or running hours after the bike. Today was an easy 4 mile run on the treadmill during my lunch break.
Decided to throw in a Friday run since I'm going to be on the slopes this weekend and bailing on the workouts.
2nd run with Zwift. The pace seemed a little more accurate this time, and when I adjusted the speed on the treadmill zwift seemed to follow along pretty close.
Getting back to running has been an effort to say the least! The plantar fasciitis was diagnosed as a bone spur, so I got some inserts that actually make a difference! Next, my cold lightened up an I went for a run Wednesday and averaged right at 12:00 min/mi and all felt ok.
So, today I went for a 3mi run and picked up the pace to see if there would be any issues and I was able to run at 10:36 min/mi.
So far I'm holding up. I can see some light at the end of this tunnel!
@Jason Veith I LOVE Zwift running. I do not know why, but I feel like it makes the time on the mill bearable because I am not just standing in place. I cannot stand dots on a screen like most treadmills have, i.e. "running around the track" but seeing at least a virtual me move forward in time makes it fun. The real fun is when you adjust the incline to match the terrain!
@Derrek Sanks I have had to do the split workouts as well due to broken treadmill and time constraints before work. I find it easier to ride in the AM and then run after work as it is a short run. I still prefer to do my longer runs outside on the weekends or inside in the mornings during the week, but sometimes we have to mix it up!
Ok, I think it's just time for a day off? Or do I need some mojo and just get the core in. Work has been UNBELIEVABLE. Working before the kids get up, during naps, after they go to bed, while I'm doing my ride - it's been crazy. So just slept in today and have to work at least until kids get to bed......try to crush it quick before I pass out? Or just call it a day and crush my long quality run in the am?
Okay @Jenniferlyn Kryvicky, you've got me interested in Zwift for running. I have a foot pod so it should be easy to try
Part of my reticence is from seeing runners on the Zwift course as I'm riding. For some unknown reason, I sneer at them as if they were riding a recumbent bicycle or something. Guess I just need to get over that
@Leslie Sedlak -- not sure if you've already decided, but on day like that I find a 10-minute yoga session to be the best thing. At the end you'll know whether to just call it a day or try to push for another WKO
One of those weeks where it is tough to get started. Monday I made it to the pool for a good set of drills. The pool quickly became crowed but I was able to get through all my drills and then a set of 50's before the kids jumped in and started swimming across the lanes. Tuesday I did a short brick following the bike work, I could have ran more but I need to spend some time elsewhere. Wednesday I did a quality run on the treadmill. It was a little over 8 miles and everything felt good. I was on the road yesterday. I logged right a round trip of 350 miles for a meeting. There was a fair degree of stress in the meeting. So, by the time I got home and made dinner it was late. I really didn't have the best frame of mind or body condition for either the bike or a run. Today, I did a full S, B, R. All three went very well and I ended with a 10K brick. I still have some work to get to my mileage for the week.
@Leslie Sedlak- Take today and crush tomorrow. The OS is about the long game. Have fun with the kids and RELAX! No single workout with make or break you. Have fun. Stress from life and work adds into your TSS as much as VO2 intervals.
Did Sundays long run today. Weather was fantastic! My cranky achilles seems to like long runs every other day vs short runs daily. Weekly mileage is slowly increasing. COach doens't want anything sexy. Just good form and solid mileage. HR was much more reasonable today. Pace on the same route as last week a full minute per mile faster and felt much more relaxed. I am LOVING this.
@Leslie Sedlak The official workout triage from the wiki is as follows. If you are already sleeping in and now feeling it then and on the fence for option 3 or 4 I'd just call it a day and pick it up tomorrow. Are you off schedule this week as today is an off day with an optional swim for the run focused plan.
Keep the assessment honest for the weekend as you don't want to dig yourself in to a hole in week three. If you need a second day and want to run then perhaps flipping the weekend workouts triaging the bike . This will allow you to focus in on the long run closer to plan. Monday could be another off day with just core work to set you up for week 4.
WorkOut Triage
If you go to work out and it just ain't happening, we suggest, in order:
Cut the Interval Length but Keep the Intensity. IOW if 2 x 15' on the bike isn't working for you, can you do 3x10 with more rest or 4x7.5, etc.
Do the Time but Drop the Intensity. If #1 doesn't work, then get in your 2x15' at .9 or .85 instead.
Do the Time Only. If #2 doesn't work, then just get your 45-60 minutes done.
If You have Zero Motivation and #3 is Wicked Unappealing, Do Nothing. Stretch, core, etc is okay but take the day. Better to save now than pay later.
From a macro level perspective you'll want to check in on your quality of sleep, nutrition, wellness to make sure this isn't a bigger issue.
Which brings up what not do to:
Don't "save" a missed workout or main set and pile it on later in the week making a mega saturday ride. Bad idea. Let it go.
Don't "make up" for a skipped workout by doing the next one even harder.
@Paul Curtin@Jacklyn Moore@Gordon Cherwoniak Thanks so much for the mojo! Still haven't had one second to do anything other than take care of kids or work.....Been working day and night for the last two weeks and my only reprieve is my 5-6 am session - so I think I'll just call it a day and stretch in front of the TV tonight with my partner - haven't really seen him in much
I DO like the idea of Yoga for 10 minutes to see how I feel! I will do that next time for sure!
@Jenniferlyn Kryvicky I've gotten so used to enjoying the Zwift running, that if my tech goes awry and I can't run virtually, the TM looks so much worse...almost to the point of can't even start without it...
@Derrek Sanks I have had to do the split workouts as well due to broken treadmill and time constraints before work. I find it easier to ride in the AM and then run after work as it is a short run. I still prefer to do my longer runs outside on the weekends or inside in the mornings during the week, but sometimes we have to mix it up!
I'm still figuring out if I perform better on the bike in the early morning or evenings after work. Lol.
Comments
Great longish run on the TM. I know. No one ever says great and TM in the same sentance. I was hoping I would start to find those endurance legs. I Knew they were just hiding. Randomly varied the incline. decline and speed. Did strides x5 in the last 10 minutes. No worries. Could have gone longer. #CPR
Did a swim-run brick today; shortened the run due to limited time
https://www.strava.com/activities/1374066902
@Gordon Cherwoniak You beat me to it. I knew Lange and I knew the other guy was David, the third OA finsher. David Dellow came to mind, but I figured out that was wrong. Good work. That's fun Paul.
I had a good run yesterday after a swim. Wasn't feeling it initially, but by the turn around much better.
This morning's run was cautious. Listened to @Frederick Guesneau podcast. Just what I needed! Ready to HIT it tonight.
Great quote:
"Inspiration exists, but it must find you working." -Picasso
KMF Man
https://www.strava.com/activities/1375233593
Today I noticed that running at times actually felt good; it was effortless to shuffle along, and my mind was wandering to other things. That hasn't happened since last year's IM build
Good luck tonight @IMBQMD !
Nice work @JoJo Thirasilpa
Way to get in more running time @Gordon Cherwoniak
Bricking strong @Trish Marshall
Monday ran 3.2 miles
Tuesday bricked 5 miles after FTP Zwift race
Wednesday after VO2 run: https://www.strava.com/activities/1373721062
Today longish run: https://www.strava.com/activities/1374927693
SS
2nd run with Zwift. The pace seemed a little more accurate this time, and when I adjusted the speed on the treadmill zwift seemed to follow along pretty close.
https://www.strava.com/activities/1375865321/
Getting back to running has been an effort to say the least! The plantar fasciitis was diagnosed as a bone spur, so I got some inserts that actually make a difference! Next, my cold lightened up an I went for a run Wednesday and averaged right at 12:00 min/mi and all felt ok.
So, today I went for a 3mi run and picked up the pace to see if there would be any issues and I was able to run at 10:36 min/mi.
So far I'm holding up. I can see some light at the end of this tunnel!
Part of my reticence is from seeing runners on the Zwift course as I'm riding. For some unknown reason, I sneer at them as if they were riding a recumbent bicycle or something. Guess I just need to get over that
Did Sundays long run today. Weather was fantastic! My cranky achilles seems to like long runs every other day vs short runs daily. Weekly mileage is slowly increasing. COach doens't want anything sexy. Just good form and solid mileage. HR was much more reasonable today. Pace on the same route as last week a full minute per mile faster and felt much more relaxed. I am LOVING this.
Have a great Friday!
Keep the assessment honest for the weekend as you don't want to dig yourself in to a hole in week three. If you need a second day and want to run then perhaps flipping the weekend workouts triaging the bike . This will allow you to focus in on the long run closer to plan. Monday could be another off day with just core work to set you up for week 4.
WorkOut Triage
From a macro level perspective you'll want to check in on your quality of sleep, nutrition, wellness to make sure this isn't a bigger issue.
Which brings up what not do to:
Great comment @Jacklyn Moore!!!
Thanks so much for the mojo! Still haven't had one second to do anything other than take care of kids or work.....Been working day and night for the last two weeks and my only reprieve is my 5-6 am session - so I think I'll just call it a day and stretch in front of the TV tonight with my partner - haven't really seen him in much
I DO like the idea of Yoga for 10 minutes to see how I feel! I will do that next time for sure!
Nice @Gordon Cherwoniak. Short and to the point.