Yup.. I know the last cycle I had an issue (2009, fire-y feeling 3rd metatardal...) it felt so much like "this is not fundamentally 'me'; it's just this THING". Much different than feeling sick or some other injuries. Makes it harder to take. (I also had orthotics re-done so as to dig out a hole to protect that spot... they' worked great, but they sure changed the fit on all my shoes because they were so thick!)
@Chris nice work that is a ton of gain, I ran a 5k last year with 357 ft. of gain. It was legit.
I'm at work so I couldn't resist getting paid to run. I did the Sunday 2x1.5 8:47, 8:52. I cranked up the elevation a little and really hurt. Nice work everybody. I look forward to taking Sunday off.
I did the Dallas 8 mile Turkey Trot yesterday, with a 8:07 NGP, 1:07 total time (PR by a few minutes). Quite fast for the course for me, felt great except for all the idiots who started in front with the strollers, 10 ft wide of multiple dogs and all the walkers - they should have all been at the back, NOT at the front.
No problem eith the strollers out front as long as they stay there. It is really hard to pass the weekend warrior crowd with the double jogger as for some reason middle aged dudes really hate getting passed by a stroller. People really have issues seeding themselves in 5ks in general. Gotta luv the folks who go out at a 6 min pace and blow up after a couple hundred yards.
Did the 2x1.5mi run today. I hit the target paces better than ever before I think. Came in right at 7:35 and 7:30. My tight hamstring feels back to normal. I didn't feel it at all during today's run. Managed to get the rest I needed to heel and only miss one fast running session this week. Definitely think that's worth it. Looking forward to next week. Tomorrow I'll do a run with some z3 pace, and then take Monday off, getting back on the normal schedule.
Did the 2 x 1 mile Sunday run today. Woke up to snow ? here in upstate new York at my parents house. Both miles ended up being into a nice 15 mph headwind--that was aweful!!!? Finished off with 25' at hmp
Beautiful day in North Texas. Did the 2 X 1m (Intermediate OS) Sunday run today, clear and 60 degrees.
Target Z4 is 7:44. Target Z3 is 7:57. Made the Z4 NGP and then some. The Z3 was a struggle, couldn't hold the pace. Yesterday's 62 mile bike ride may have slowed me down a bit today. Ready for tomorrow's rest.
Week 4 is done! Great run this morning, R hammy good, pace good, hangover good!
2 x 1mile Z4 (4')
15' @ Z3
Bring on Week 5!
Elly, way to train through an issue and keep improving! Love the attitude! The honeymoon period is now over with week 4 complete. The next 16 weeks could arguably be the most mentally difficult of the entire training season. Buckle up!
@Shaughn: Thanks for the pep talk...that's why I'm enjoying being *in* the EN haus so much. If I were just using the training plans, I'd have bagged half the workouts, changed my goals a dozen times and injured myself by now. After four weeks, I feel like I've gotten lots of work done without being crushed to the point of injury.
Target paces Z4 6:51, Z3 6:59. Went too fast on the Z4, but nailed the Z3 - although geez, holding that Z3 for 30' was hard work... 10' warmup 1m @ 6:30, NGP 6:17 (1.01), cadence 92, HR 160 1m @ 6:38, NGP 6:02 (1.06), cadence 92, HR 161 30' @ 6:59, NGP 6:59 (0.91), cadence 89, HR 156 Total 61', TSS 89.9 (0.89)
Ran over to the local track. 2x 1.5 miles at 6:23 and 6:29 pace. Finished it up with another 4 miles at 7:30 pace. Up the local hill and back home. I'm liking the weekend workouts, coming off a rest day and knowing another one is coming makes it a little easier to push. Week 4 done!!!
@Rob, I am with you! 2 x 1.5 miles as 6:26, 6:23, then over the local hills home. 8 miles in less than an hour with lots of quality work...makes me a happy camper. Now off to the Ecotarium with the kids. Have a great sunday!
I have a big work deadline that's pretty close to annual and due at the end of the day Nov 30. This is the first year in a few that I've been able to keep up with a workout scheme through that period. More often, it's just been so daunting to even try that I blow it off for a few weeks. This time, made a couple compromises, but all on track. Thanks to RnP for the ROI approach.
Today's compromise: Just go get the 2 x 1.5 done with a bit of warmup and cool down - under an hour total. Will get back to it next weekend after a little more mid-week sleep. :-) Next week, I gotta catch up with my Twin (Mepham) and get the Z3 stuff done.
Split #1 on 6:46 pace. Pretty warm outside, but windy! Split #2 on 6:45. Took a few extra min on my loop so I'd be running into the wind again. Why? Must be a silly bullheadedness.
First time doing the run wko on Sunday After the brick wko. Seems as though I take on a bit of fatigue and my times differ only slightly. For my intermediate OS:
1st mi @ Z3 AVHR 159 (couldn't get into Z4) @ 6:42/mi
2nd mi @ Z4 AVHR 169, @ 6:33/mi (fastest yet!)
Total with warmup and cool down, 6 mi. Week four done and am looking forward to another tough week of training.
Due to the turkey challange I didn't follow the plan. Instead, before the Saturday bike brick, I ran 9+ miles. The first half was with my step daughter, then I was able to kick it up and finish strong. That left me kind of fried and I had to wait till 8 PM to get the bike session in. That was on Saturday.
Today, instead of the typical interval session, I went for another 9 miler to complete the 26.2 with Coach P and his 8 miles. It was a good run, not too much residual fatigue. Managed to fit 2 hot miles, 3 and 9, at 7:36 and 7:16 so, it sort of was like a regular wko.
Congrats to all of you on your hard work. @ Chris- you RR cracks me up. You are fast, period! @ Matt- is your foot hurting? Trying to catch up in here and am way behind.
I have had some great runs this week. I follow the plans loosely( Advanced OS) as I train with lots of other peeps not on EN:-).
Track Tuesday did 4 x 1 mile( we host track and felt they would not like 2 x 1.5) 6:28, 6:25, 6:23, 6:23 ( a wee bit fast supposed to be 6:44 but my group Rocks and we just all worked together and I felt great)
Thanksgiving- group 12 miler with some whopping tempo of atleast 6 miles at 7:15 pace @ 34 degrees in Norcal. Legs like blocks of ice.
Sunday- 14.25 miles FAST, in 1:45. The group of 10 or so was just cruising on a hilly course. Ran a PR for training of avg 7:26 pace!!! Lots of 7:00 and sub 7 miles thanks to downhills:-). My group is training for Boston. We have 30 folks from my team racing in April. So 2 x 1.5 did not quite happen. Close but not exact.
@Carrie - you are running super fast these days. Keep up the good work.
Feeling pretty beat up after yesterday and doing back to back bikes. Had planned to do my 10 mile loop kinda easy this morning with a friend. He bailed so I went myself. Pretty freakin cold, a tad over 20 but sunny and windy. Ended up doing the intervals as about a minute into where I would usually start my first one I noticed I was running kinda sorta fast anyhow so figured why not. Ended up running the last mile of the first interval pretty fast to make up for the slow start. Kinda mailed it in and limped home after the intervals. Think a total day off tomorrow is a good call.
Hey Guys, it's been a busy weekend, but I got all the workouts in.
Today I had to pull my weight in the virtual marathon challenge. My calfs were pretty tight so I spent a while streching and then decided not to go to hard for the 6.55 miles. Easy 2 mile warmup and then I just tried to negative split each mile and actually got quite close. My original goal was just to hold my TP of 5:59 for the entire time and I finished with an average of 6:05, so considering how sore I was and slow I started I was pretty pleased.
I'll be taking tomorrow as a full rest day and just working on my calfs both before and after work. I've already taken more planned rest days this OS than last OS, I hoping that this resting thing will work for me if I actually do it consistantly instead of just when it is too late.
Nice work Bill! I did the 51st Great River Road Run in Alton, IL Saturday. It is a pancake flat out and back along the Mississippi. Great weather. Shorts, singlet and gloves. I was forth masters in 1:02:02. My middle daughter was second in the 2 mile. Oldest was 6th OA female in 1:08 and my wife ran a PR 1:25. We all got medals, bragging rights and ate an extra piece of pie. Keep running! You are inspiring me to keep digging deeper.
Wasn't feeling it today after a long day of work so rather than doing a long run(at least in my terms) I just did the work on the treadmill. 2 X 1 mi at 8:57, 8:49 with Z4 being 8:55 with some warm up and cool down. Week 4 in the books.
Nice work Bill! I did the 51st Great River Road Run in Alton, IL Saturday. It is a pancake flat out and back along the Mississippi. Great weather. Shorts, singlet and gloves. I was forth masters in 1:02:02. My middle daughter was second in the 2 mile. Oldest was 6th OA female in 1:08 and my wife ran a PR 1:25. We all got medals, bragging rights and ate an extra piece of pie. Keep running! You are inspiring me to keep digging deeper.
Nice work Bill! I did the 51st Great River Road Run in Alton, IL Saturday. It is a pancake flat out and back along the Mississippi. Great weather. Shorts, singlet and gloves. I was forth masters in 1:02:02. My middle daughter was second in the 2 mile. Oldest was 6th OA female in 1:08 and my wife ran a PR 1:25. We all got medals, bragging rights and ate an extra piece of pie. Keep running! You are inspiring me to keep digging deeper.
Great job to the family!
I had my best run yet of this OS. I had taken Saturday off due to work conflicts, so I was fresh for once to do a long hard run. After the first 5 minutes, I knew I was feeling good, and the Garmin confirmed it with my warmup pace being faster than usual. I did the 2 mile repeats @ 6:19 and 6:36 in some hilly terrain, all at a reduced HR. Overall it was 8.33 miles in 60 minutes for an overall pace of 7:12.
Comments
This sucks because I feel great otherwise. I have no other aches or pains.
I'm at work so I couldn't resist getting paid to run. I did the Sunday 2x1.5 8:47, 8:52. I cranked up the elevation a little and really hurt. Nice work everybody. I look forward to taking Sunday off.
Wednesday Run (back in the old hood on business so hit Central Park):
1 - 8:55
2 - 8:34
3 - 8:20
4 - 8:24
5 - 8:37
Sunday Run (done today) with my wife's friend's husband who is alot faster than me, but was nice enough to not bury me too much:
1 - 8:50
2 - 8:18
3 - 8:13
4 - 8:02
5 - 8:04
Beautiful day in North Texas. Did the 2 X 1m (Intermediate OS) Sunday run today, clear and 60 degrees.
Target Z4 is 7:44. Target Z3 is 7:57. Made the Z4 NGP and then some. The Z3 was a struggle, couldn't hold the pace. Yesterday's 62 mile bike ride may have slowed me down a bit today. Ready for tomorrow's rest.
First mile:
Lap 3 (0:07:34.61):
Duration: 7:33
rTSS: 14.3 (1.045)
NGP: 7:25 (216.9 m/min)
Pa:HR: -1.07%
Distance: 0.997 mi
Elevation Gain: 41 ft
Elevation Loss: 10 ft
Grade: 0.6 % (30 ft)
Min Max Avg
Heart Rate: 118 169 155 bpm
Speed: 0 8.8 7.8 mph
Pace 6:48 0:00 7:42 min/mi
Altitude: 744 784 767 ft
Second Mile:
Duration: 7:37
rTSS: 15 (1.067)
NGP: 7:16 (221.4 m/min)
Pa:HR: -0.85%
Distance: 0.994 mi
Elevation Gain: 72 ft
Elevation Loss: 0 ft
Grade: 1.3 % (67 ft)
Min Max Avg
Heart Rate: 138 168 164 bpm
Speed: 0 9 7.7 mph
Pace 6:40 0:00 7:47 min/mi
Altitude: 760 837 811 ft
Z3 (25 minutes)
Duration: 24:57
rTSS: 37.2 (0.911)
NGP: 8:30 (189.5 m/min) (ugh)
Pa:HR: 3.45%
Distance: 3.007 mi
Elevation Gain: 75 ft
Elevation Loss: 162 ft
Grade: -0.6 % (-89 ft)
Min Max Avg
Heart Rate: 129 172 162 bpm
Speed: 0 12.6 7.2 mph
Pace 4:47 0:00 8:21 min/mi
Altitude: 673 794 745 ft
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Beautiful morning in Austin TX!
Legs heavy due to yesterday's lingering fatigue. Had to use the stick!
connect.garmin.com/activity/58181089
Good luck today all!
2 x 1mile Z4 (4')
15' @ Z3
Bring on Week 5!
Elly, way to train through an issue and keep improving! Love the attitude! The honeymoon period is now over with week 4 complete. The next 16 weeks could arguably be the most mentally difficult of the entire training season. Buckle up!
10' warmup
1m @ 6:30, NGP 6:17 (1.01), cadence 92, HR 160
1m @ 6:38, NGP 6:02 (1.06), cadence 92, HR 161
30' @ 6:59, NGP 6:59 (0.91), cadence 89, HR 156
Total 61', TSS 89.9 (0.89)
Today's compromise: Just go get the 2 x 1.5 done with a bit of warmup and cool down - under an hour total. Will get back to it next weekend after a little more mid-week sleep. :-) Next week, I gotta catch up with my Twin (Mepham) and get the Z3 stuff done.
Split #1 on 6:46 pace. Pretty warm outside, but windy!
Split #2 on 6:45. Took a few extra min on my loop so I'd be running into the wind again. Why? Must be a silly bullheadedness.
6.5 in 50 min total.
First time doing the run wko on Sunday After the brick wko. Seems as though I take on a bit of fatigue and my times differ only slightly. For my intermediate OS:
1st mi @ Z3 AVHR 159 (couldn't get into Z4) @ 6:42/mi
2nd mi @ Z4 AVHR 169, @ 6:33/mi (fastest yet!)
Total with warmup and cool down, 6 mi. Week four done and am looking forward to another tough week of training.
Today, instead of the typical interval session, I went for another 9 miler to complete the 26.2 with Coach P and his 8 miles. It was a good run, not too much residual fatigue. Managed to fit 2 hot miles, 3 and 9, at 7:36 and 7:16 so, it sort of was like a regular wko.
Saturday 9.28 miles, 1:17:00 @ 8:18
8:48, 8:34, 9:06, 9:12, 8:12, 7:54, 7:53, 8:07, 7:13, 2:01 (7:12)
Sunday 9.0 miles, 1:11:36 @ 7:57
8:50, 7:56, 7:36, 8:11, 7:57, 7:45, 8:12, 7:54, 7:16
Now I am tired. Going to get to bed at least 2 hours early tonight.
@ Chris- you RR cracks me up. You are fast, period!
@ Matt- is your foot hurting? Trying to catch up in here and am way behind.
I have had some great runs this week. I follow the plans loosely( Advanced OS) as I train with lots of other peeps not on EN:-).
Track Tuesday did 4 x 1 mile( we host track and felt they would not like 2 x 1.5) 6:28, 6:25, 6:23, 6:23 ( a wee bit fast supposed to be 6:44 but my group Rocks and we just all worked together and I felt great)
Thanksgiving- group 12 miler with some whopping tempo of atleast 6 miles at 7:15 pace @ 34 degrees in Norcal. Legs like blocks of ice.
Sunday- 14.25 miles FAST, in 1:45. The group of 10 or so was just cruising on a hilly course. Ran a PR for training of avg 7:26 pace!!! Lots of 7:00 and sub 7 miles thanks to downhills:-). My group is training for Boston. We have 30 folks from my team racing in April. So 2 x 1.5 did not quite happen. Close but not exact.
Don't forget RECOVERY! Hydrate, eat healthy foods, sleep, roll, compression!
Carrie
@Carrie - you are running super fast these days. Keep up the good work.
Feeling pretty beat up after yesterday and doing back to back bikes. Had planned to do my 10 mile loop kinda easy this morning with a friend. He bailed so I went myself. Pretty freakin cold, a tad over 20 but sunny and windy. Ended up doing the intervals as about a minute into where I would usually start my first one I noticed I was running kinda sorta fast anyhow so figured why not. Ended up running the last mile of the first interval pretty fast to make up for the slow start. Kinda mailed it in and limped home after the intervals. Think a total day off tomorrow is a good call.
Today I had to pull my weight in the virtual marathon challenge. My calfs were pretty tight so I spent a while streching and then decided not to go to hard for the 6.55 miles. Easy 2 mile warmup and then I just tried to negative split each mile and actually got quite close. My original goal was just to hold my TP of 5:59 for the entire time and I finished with an average of 6:05, so considering how sore I was and slow I started I was pretty pleased.
I'll be taking tomorrow as a full rest day and just working on my calfs both before and after work. I've already taken more planned rest days this OS than last OS, I hoping that this resting thing will work for me if I actually do it consistantly instead of just when it is too late.
Nice work Bill! I did the 51st Great River Road Run in Alton, IL Saturday. It is a pancake flat out and back along the Mississippi. Great weather. Shorts, singlet and gloves. I was forth masters in 1:02:02. My middle daughter was second in the 2 mile. Oldest was 6th OA female in 1:08 and my wife ran a PR 1:25. We all got medals, bragging rights and ate an extra piece of pie. Keep running! You are inspiring me to keep digging deeper.
Lynne
Nice work, Quarton's!
Great job to the family!
I had my best run yet of this OS. I had taken Saturday off due to work conflicts, so I was fresh for once to do a long hard run. After the first 5 minutes, I knew I was feeling good, and the Garmin confirmed it with my warmup pace being faster than usual. I did the 2 mile repeats @ 6:19 and 6:36 in some hilly terrain, all at a reduced HR. Overall it was 8.33 miles in 60 minutes for an overall pace of 7:12.
connect.garmin.com/activity/58201562
For the first time since I started this program, I was thinking to myself, work WORKS!
Chris, I like the Garmin Connect link. Lots more information. Nice run.
Me too, how do you do that? Is there a monthly fee for all that info? (I do NOT want any more monthly fees/charges - from ANYone).