It was probably wasa good thing I hadn't looked ahead at todays run. When I checked it today i was rather nervous. 4x800(4). The work didn't bother me. It was concern about durbility. This would be the first time in 2 years Coach has allowed my to do intervals this long. He has kept me to strides. So i sent up an SOS via group me and several kind souls responded.
Did the first 800 at a conservative pace after a good WU. Felt ok. Walked my 4 minutes. Then launched into #2. Dropped the pace 15 sec. NOt bad. HR getting into work zone and mild sucking wind. Achilles was fine. Sent out a group me text. #3 and #4 where just fine. Negatived up both. Final pace 10:49 HR 149. Still room to move but no damamge done and a TINY confidence boost.
My fall back was going to be to just do a ton of 400's if there was a problem.
I was going to run this afternoon but ended up spending the time at the urgent care facility with my mother in law who sliced her finger and needed stitches. Susan and I did get a little hike in the woods.
@Jacklyn Moore Discipline is more important than courage, and you displayed both. Now you have the confidence to explore some longer and/or harder efforts next week, and have proven to yourself that the discipline required to perform appropriately paced, controlled efforts provides just as much “feel good” as posting a bunch of fast times. Great example of asking for help and being humble. Keep up the great work.
I had an unpredictable day as well, and had a tough call last night. My lack of control on Wed appears to have only resulted in a tight hamstring, so I gave it another day and will do some short durability tomorrow and see how the long run goes on Sunday before I commit to a distance. I’ve worked too hard on durability over the past 18mo to let a set of 400 intervals take a bite out of my progress! I checked out next weeks intervals and already have a plan of execution
Sounds like the OS tough decisions are already creeping in. "NO use being a hero then being a zero." I hope your hamstring is feeling better this morning. Maybe a long walk. Barrow a friends dog and enjoy.
I'm thinking a long walk instead of a run today. Hubs is home and wants to Zwift tonight. I think i've created a MONSTER! 😋 I am planning on doing the Zwift Bump ride on Monday. I really want the EN jersey. So no rest day for me.
Thank you again for all your encouragment. Achilles this morning is sore. Not unusual. Nothing a trip through the hot tube won't fix.
This week got a little off the rails on me. Got in Wednesday 800's on Friday modified as I could not fit in a better time so it was another split run to and from work. 2X800 and 1X1 mile not as writing but I needed the longer interval to get to the car quickly to make swimming class with Brody.
One hour on the Zwift. Did the Tour de Zwift Stage 2 run today, with Zwift co-founder Eric Min in the group! I have not done a run test in quite some time, but the paces I'm SWAGing it at seem about right. A little bit of a shock at the transition from TRP to HMP on today's run, but settled in after a few minutes and felt good. I think I really should suck it up and do these weekend long runs outside though - it's a different thing running than on the treadmill I'm thinking. But it was single digits outside...
Got the long run in today as a trail run. Lots of steep climbs with roots and other obstacles that made me pay attention. The pace wasn't fast but RPE and HR said I was getting a workout.
Got in a nice 76min progressive run similar in pace to @Shaughn Simmons after a short 40min easy spin this am on the trainer. Great work on week 2 team, looking forward to week 3!! :)
Overall pleased with week 2 run. I managed 6 runs (doing RF) and capped my milage at 30 as I am still building from being sick and having had a few inconsistent weeks leading up to the OS. Last week's run total was 20 so a 10 mile bump is plenty. I was supposed to do about 4-5 miles after the CnC ride, but only did 2 miles. I felt like I could do more, so that's good I guess. Four of the six runs were on the TM, including the two longer runs. Weather was terrible here and the husband was away on a "guys" trip. 🙄 Hey, that's SAU's for me!! Looking forward to week 3. It may be a little shuffled as the work week is going to be off due to the MLK holiday.
Followed a 90’ ABP ride with a 75min run. Focused on short, efficient strides, my hamstring was very pleased, and loosened to the point that I didn’t notice it by mile 2. I held the Zone 1 pace and pretended that I was just starting an IM marathon :-) Only 4 runs this week, but happy to avoid my first running injury since starting the RD Program back in the fall of 1998.
@Jacklyn Moore Honestly, these are not really tough decisions... they are a mature and experienced reaction to the consequences of a training mistake. We will see how approach the speed work on Wed night. PS: I walk the dog twice every day, because she loves the cold winter air. @scott dinhofer Pictures coming soon (130lbs... she walks me)
@Gordon Cherwoniak Great flexibility. Frankly, I suspect that you received a large percentage of the training effect here in JOS week 2, while keeping your priorities straight. On to week 3.
@Sabra Gonzalez I got in some solid training because my wife was on a girls weekend!
@Mark Maurer My New Years resolution is to hit the trails around Buffalo Springs Lake. Ran 6 last weekend and agree that the terrain really presents a different challenge than the road or TM. Positive: nice views, great workout. Negative: potential for injury.
Got in today's run longer than last week and more work 50' with 30' TRP and 10' zn3. Still building up the longer run times. Felt strong on the run today but I should seeing as I missed the mid week FTP session.
Some solid work and loving the activity on the forums. Remember the key is to be posting in the final weeks, some years it gets pretty quiet. I've even been beating away by the Gorilla a couple years.
Love the OS team support and chatter. On to week three.
@John Culberson - Dang! I thought my girl was big at 60 pounds. Eevee reopened her foot wound yesterday. So now we're on the no long walks train for a couple days. 😣 This is restitch #2.
Pulled the plug yesterday. Just felt crummy. Watched movies with the family. Chest tight, ears hurting. Today road 30'. 100w with HR of 125bpm. A Little out of wack. Pulled it after 30 minutes. Got a good sweat in. Saw a bunch of EN riders sitting on the side of the road in Zwift. Was looking forward to being swallowed by the EN freight train.
Comments
@Andrew Lustigman if you want me to come by on Tuesday Night, i can give you a full routine as this is what I have been working on in PT...
@Jim Daley - thank you for the post!!
Got in a 3.8mi run this am. a new long run for my current rebuild.
It was probably wasa good thing I hadn't looked ahead at todays run. When I checked it today i was rather nervous. 4x800(4). The work didn't bother me. It was concern about durbility. This would be the first time in 2 years Coach has allowed my to do intervals this long. He has kept me to strides. So i sent up an SOS via group me and several kind souls responded.
Did the first 800 at a conservative pace after a good WU. Felt ok. Walked my 4 minutes. Then launched into #2. Dropped the pace 15 sec. NOt bad. HR getting into work zone and mild sucking wind. Achilles was fine. Sent out a group me text. #3 and #4 where just fine. Negatived up both. Final pace 10:49 HR 149. Still room to move but no damamge done and a TINY confidence boost.
My fall back was going to be to just do a ton of 400's if there was a problem.
Thanks everyone.
Way to go @Jacklyn Moore .
I was going to run this afternoon but ended up spending the time at the urgent care facility with my mother in law who sliced her finger and needed stitches. Susan and I did get a little hike in the woods.
@Jacklyn Moore Discipline is more important than courage, and you displayed both. Now you have the confidence to explore some longer and/or harder efforts next week, and have proven to yourself that the discipline required to perform appropriately paced, controlled efforts provides just as much “feel good” as posting a bunch of fast times. Great example of asking for help and being humble. Keep up the great work.
I had an unpredictable day as well, and had a tough call last night. My lack of control on Wed appears to have only resulted in a tight hamstring, so I gave it another day and will do some short durability tomorrow and see how the long run goes on Sunday before I commit to a distance. I’ve worked too hard on durability over the past 18mo to let a set of 400 intervals take a bite out of my progress! I checked out next weeks intervals and already have a plan of execution
@John Culberson good call. Listen to your body and don't rush it.
@John Culberson - Thank you.
Sounds like the OS tough decisions are already creeping in. "NO use being a hero then being a zero." I hope your hamstring is feeling better this morning. Maybe a long walk. Barrow a friends dog and enjoy.
I'm thinking a long walk instead of a run today. Hubs is home and wants to Zwift tonight. I think i've created a MONSTER! 😋 I am planning on doing the Zwift Bump ride on Monday. I really want the EN jersey. So no rest day for me.
Thank you again for all your encouragment. Achilles this morning is sore. Not unusual. Nothing a trip through the hot tube won't fix.
Run ON!
This week got a little off the rails on me. Got in Wednesday 800's on Friday modified as I could not fit in a better time so it was another split run to and from work. 2X800 and 1X1 mile not as writing but I needed the longer interval to get to the car quickly to make swimming class with Brody.
One hour on the Zwift. Did the Tour de Zwift Stage 2 run today, with Zwift co-founder Eric Min in the group! I have not done a run test in quite some time, but the paces I'm SWAGing it at seem about right. A little bit of a shock at the transition from TRP to HMP on today's run, but settled in after a few minutes and felt good. I think I really should suck it up and do these weekend long runs outside though - it's a different thing running than on the treadmill I'm thinking. But it was single digits outside...
Got the long run in today as a trail run. Lots of steep climbs with roots and other obstacles that made me pay attention. The pace wasn't fast but RPE and HR said I was getting a workout.
@Jim Daley @Mark Maurer Nice work today!
Longish OS progressive run for me today.
I like the setup @Jim Daley! I’ve thought about doing something similar, but that whole area gets covered in sweat when I run.
Got in a nice 76min progressive run similar in pace to @Shaughn Simmons after a short 40min easy spin this am on the trainer. Great work on week 2 team, looking forward to week 3!! :)
Overall pleased with week 2 run. I managed 6 runs (doing RF) and capped my milage at 30 as I am still building from being sick and having had a few inconsistent weeks leading up to the OS. Last week's run total was 20 so a 10 mile bump is plenty. I was supposed to do about 4-5 miles after the CnC ride, but only did 2 miles. I felt like I could do more, so that's good I guess. Four of the six runs were on the TM, including the two longer runs. Weather was terrible here and the husband was away on a "guys" trip. 🙄 Hey, that's SAU's for me!! Looking forward to week 3. It may be a little shuffled as the work week is going to be off due to the MLK holiday.
Followed a 90’ ABP ride with a 75min run. Focused on short, efficient strides, my hamstring was very pleased, and loosened to the point that I didn’t notice it by mile 2. I held the Zone 1 pace and pretended that I was just starting an IM marathon :-) Only 4 runs this week, but happy to avoid my first running injury since starting the RD Program back in the fall of 1998.
@Jacklyn Moore Honestly, these are not really tough decisions... they are a mature and experienced reaction to the consequences of a training mistake. We will see how approach the speed work on Wed night. PS: I walk the dog twice every day, because she loves the cold winter air. @scott dinhofer Pictures coming soon (130lbs... she walks me)
@Gordon Cherwoniak Great flexibility. Frankly, I suspect that you received a large percentage of the training effect here in JOS week 2, while keeping your priorities straight. On to week 3.
@Sabra Gonzalez I got in some solid training because my wife was on a girls weekend!
@Jim Daley and @Shaughn Simmons @Daniel Ballin Love negative splits
@Mark Maurer My New Years resolution is to hit the trails around Buffalo Springs Lake. Ran 6 last weekend and agree that the terrain really presents a different challenge than the road or TM. Positive: nice views, great workout. Negative: potential for injury.
Got in today's run longer than last week and more work 50' with 30' TRP and 10' zn3. Still building up the longer run times. Felt strong on the run today but I should seeing as I missed the mid week FTP session.
Some solid work and loving the activity on the forums. Remember the key is to be posting in the final weeks, some years it gets pretty quiet. I've even been beating away by the Gorilla a couple years.
Love the OS team support and chatter. On to week three.
@John Culberson - Dang! I thought my girl was big at 60 pounds. Eevee reopened her foot wound yesterday. So now we're on the no long walks train for a couple days. 😣 This is restitch #2.
Pulled the plug yesterday. Just felt crummy. Watched movies with the family. Chest tight, ears hurting. Today road 30'. 100w with HR of 125bpm. A Little out of wack. Pulled it after 30 minutes. Got a good sweat in. Saw a bunch of EN riders sitting on the side of the road in Zwift. Was looking forward to being swallowed by the EN freight train.
Great weekend of fantastic training!