Awesome race Carrie!! Very motivating for me. My PR is a 19:10 and I have been struggling to get back there. Great to see that hardwork does pay off. Will be thinking of you tomorrow on my long run.
@ Bob- you asked how close am I to my ideal weight/race weight?
I have to say I am the lightest I have been in my adult life. I am usually around 115 give or take a few pounds and now at 110 and dropping. At my size 5 pounds is huge. My clothes are so loose. Need new dress pants as suspenders are no longer in style:-).
I think at 5'3 110 is low enough. Will keep eating clean and see what happens.
Did the Christmas biathlon today and they managed to make the long swim course even longer by moving the finish. Can you tell it's put on by Waikiki Swim Club rather than one of the running clubs? Did the 5K run portion about :40 sec faster than I got to by the third one last year but it was at a pace almost a full vdot point lower than I tested a month ago. Cumulative fatigue?? Anyway just good enough for third in my age group. I'm not a good run and even worse swimmer by HI standards so I wonder why I do this stuff at times.
Did a second run later in the day to get total distance and time up toward what Sunday run should be. We'll see how the Saturday brick goes after today's race. I have to work a few hours first.
Congrats Lynnette!! YIKES...an even longer swim..I would sue. Congrats on your 3rd place and fast 5K. I have never done a swim run. I would be all disconbobulated trying to run for sure.
Been off the radar of late - new role at work means crazy hours. But got out for a 10K race this morning and pleased to clock 30s quicker than the same course a month ago: 37:06 got me 3rd Vet and 13th/270 overall. More points on the board for the Winter Grand Prix series :-)
Can anyone tell where to find: "Heads We Win / Tails You Lose Challenge? I filled this out after the first week and must not have done something right since I haven't seen what my chalenge goals are yet. I've looked all over the web-site and can't seem to find it. I know Beverly pointed it out for me sometiome in the first week - but I can't seem to find that posting either.
Oh my gosh you peeps are fast. Congratulations to all that raced and had amazing results. Could say that I am intimidated, but am actually inspired. I can safely say that a sub 20min 5km is probably not in my future, but getting faster, for me, is good enough. Looking forward to reaping the rewards of the EN training.
Brrrrrrrrrrrrr!!!!! Old man winter has arrived. The cold wind made the track a little more interesting this morning. 3 x 1 mile at 6:22, 6:19, and 6:24.
I've been absent from the run threads, mainly because I have not been running! My IT Band never really recovered from the strain of last season and despite my best efforts was not able to sustain the start of the OS. So this week I bowed to the innevitable went back to the doc and into physio. Not going to set myself any time pressures as I know it is going to take some time. However I am able to bike (yeah!) and the physio has said that 1 or 2 miles running right now is a good idea.
So that's what I did today! It was good to get outside in the 30 degree temps. Only a slow jog but greatto be moving. I'll keep in touch as (hopefully) I progress on the IT front. Stretching, icing, massage, icing, physio, and icing(!), are my friends!
All the best for a great continuing OS folks. I'll be watching and occasionally writing!
Great run for me this AM. Still struggling with the winds a bit and it is getting COLD! Intervals faster than prescribed but was able to hit the rest of the workout so not concerned.
2 x .5 mile at 6: 57 and 6:57
2 x 1 mile at 7:09 and 7:09
12 minutes at 7:39
30 minutes at 9:16
Added the extra 30 as I prepare for Disney 1/2 Marathon in January!
Sunrise run before church. Coldest run of the OS and it wasn't that bad. After pushing it yesterday, I'm happy I was able to hit my intervals even though I had to run a low Z3 at the end.
Some great energy and phenomenal showings here, team. Sounds like we are all settled in to the OS gig and gettin stuff done. Special props to you peeps who are dealing with the major chilly temps and still getting outside!
I'm really proud of my girl, Carrie C! You continue to grow stronger and stronger.
Lots of food running for me this week to. I'm consciously disciplining myself to not overshoot my targets. Have to say though, this week I felt really comfy at both bike and run #s that were higher than my targets. I just want to be careful...it is still early and I want to be sure I do this one right...last year I imploded a bit after 2 months of OS. My entire season kind of suffered because of that. Ain't gonna play that way again!
Here's something kind of funny...had a dream/nightmare last night that someone stole my tri bike. It was gone...wheels, power meter...everything. I was stunned! Woke up this AM thinking I needed to start shopping for a new one. Not sure whether I should be disappointed that it was just a dream.
Went to the treadmill and used the foot pod today.......was more difficult than needed to be but did make it happen. Dialed in a 2.5% grade for this one today.
I was able to run outside instead of the treadmill. Went to the local middle school and the track was iced over. So I went on the streets. Lots of hills where I live so keeping a set pace for the 3 miles is impossible. Percived effort though was spot on. Another week in the books. Looking forward to tomorrows rest day.
Snowing lightly and 30* this AM, nice day for a run..... In all the years I have been running in Orono, I never went to the HS track which is only 1.5 miles from my house. In the past if I wanted to do a track workout, I went over to the University, about 3 miles away. It was just a little too far to run to for intervals but it is a nice soft track and has lights most nights.
Well, today I decided to try the HS track. Not bad. It is a paved track but in good condition. Perfect distance to do a warmup run to and from. No need to drive.
Total run 1:22:23; 10.1 miles @ ;8:10; rTSS 115.8 (0.88)
Target zone 4 pace: 7:20
0.5 @ 6:53; HR 175; Cd 92 - didn't look at my garmin at all and over cooked it a bit
Warmup and extra volume miles were all at my normal self selected pace. Felt good to get some "normal" running in for a change. I think I need to do more of that to keep my sanity.......
That's two tough days in a row for me. I ran outside today despite the snow and ice everywhere and I think the cold got to my legs (I run in shorts always). Out of the 2x.5 and 2x1 I was only able to keep pace for the first half mile. I'm used to running in the cold and I ran outside all last winter but never this hard.
Legs were still pretty tired after yesterdays bike coupled with some hamstring insertion pain made me want to stop before I got off my street.
I sucked it up and kept going. I did a 3 mile wu instead of the normal 2 miles because I was in no shape to do an interval that soon.
Did not feel smooth at all but got the 3 mile repeats done in 6:15, 6:21 and 6:42 # 3's slower pace was a combination of head wind, hill and exhaustion. So happy to have that one done, I don't mind suffering but that run just plain sucked today.
Once again my body felt like crap this morning. Not from the workouts, but early calls with a project in Germany all week, Abigail teething, and going out last night wore me out.
My legs actually felt fine and I hit the target paces, but my body just did not want to be running. Maybe it had something to do with the fact that probably I drank more last night then all of the last year ;-)
I'm looking forward to the possibility of sleeping in tomorrow morning. I'll keep my figures crossed that Abigail lets it happen.
Hi gang- Great work all around. Shout out to Carly who said she would channel me on her run today...I hope it helped...you ran awesome!! Thanks Olivia for all your support and comments. I appreciate you all responding about my race yesterday. I was on such a high all day that I slept horribly last night. Just wired and excited. 2 plus years of trying. held up by an achilles/calf minor tear at Oceanside 70.3 in 09. Those suckers are brutal to come back from. I plugged along and finally am back to pre daughter, early 30's type speed!!!
Ran today with my peeps on a long run. 13.5 miles in 1:46( avg 7:55). We started slow. ran easy for 6-7 in 8:15-8:30's. My legs were flat. No spring. Those 5K's are spring zappers I have decided. Then the legs came back and I ran 7:30's for 5 or so and a 7:00 up a grade then jogged it in. Did not think 3 x 1 mile at TP was necessary after yesterday.
I only biked once this week - 4 hours with Tom Glynn Wednesday, intervals pre outdoor ride on the trainer, then 3 hours with Tom. I really had no place to put more intervals in when wanting to feel rested for the 5K. Was planning to try now but thinking that is all too much. Will rest and start fresh for next week! Trying to make up workouts never really does me any good and I end up regretting it.
Although nothing like the weather Steve has in Maine, it was 45 degrees and a stiff 12mph wind and it just made for a tough wko. But knowing he was up there probably in the snow got me out the door! Using Steve's format:
Target zone 4 pace: 7:18
0.5 @ 7:00; HR 146
0.5 @ 6:52; HR 151
1.0 @ 6:57; HR 158
1.0 @ 6:52; HR 159
I've slowed my runs down to get them back into the Z4 range and I'm keeping the HR within the low Z4 or even Z3. Listening to Matt's guidance and everyone's "How you are feelin' testimonials got me thinking about pushing too hard and asking to get injured.
Comments
Awesome race Carrie! You are running so well!
Awesome race Carrie!! Very motivating for me. My PR is a 19:10 and I have been struggling to get back there. Great to see that hardwork does pay off. Will be thinking of you tomorrow on my long run.
Congrats!!!
Carrie that is awesome, so happy for you. You are an inspiration to all the 40 + year olds, great to see you still getting faster.
Are you as light as you want to be? If not how close are you to your ideal race weight ?
I have to say I am the lightest I have been in my adult life. I am usually around 115 give or take a few pounds and now at 110 and dropping. At my size 5 pounds is huge. My clothes are so loose. Need new dress pants as suspenders are no longer in style:-).
I think at 5'3 110 is low enough. Will keep eating clean and see what happens.
Thanks everyone for your nice words!
Did the Christmas biathlon today and they managed to make the long swim course even longer by moving the finish. Can you tell it's put on by Waikiki Swim Club rather than one of the running clubs?
Did a second run later in the day to get total distance and time up toward what Sunday run should be. We'll see how the Saturday brick goes after today's race. I have to work a few hours first.
Lynne
Been off the radar of late - new role at work means crazy hours. But got out for a 10K race this morning and pleased to clock 30s quicker than the same course a month ago: 37:06 got me 3rd Vet and 13th/270 overall. More points on the board for the Winter Grand Prix series :-)
http://www.chaser.me.uk/results.php?a_raceid=34
Can anyone tell where to find: "Heads We Win / Tails You Lose Challenge? I filled this out after the first week and must not have done something right since I haven't seen what my chalenge goals are yet. I've looked all over the web-site and can't seem to find it. I know Beverly pointed it out for me sometiome in the first week - but I can't seem to find that posting either.
Never mind - I found it under "Club House"!
Thanks, Joe
Brrrrrrrrrrrrr!!!!! Old man winter has arrived. The cold wind made the track a little more interesting this morning. 3 x 1 mile at 6:22, 6:19, and 6:24.
Some inspirational performances here!
I've been absent from the run threads, mainly because I have not been running! My IT Band never really recovered from the strain of last season and despite my best efforts was not able to sustain the start of the OS. So this week I bowed to the innevitable went back to the doc and into physio. Not going to set myself any time pressures as I know it is going to take some time. However I am able to bike (yeah!) and the physio has said that 1 or 2 miles running right now is a good idea.
So that's what I did today! It was good to get outside in the 30 degree temps. Only a slow jog but greatto be moving. I'll keep in touch as (hopefully) I progress on the IT front. Stretching, icing, massage, icing, physio, and icing(!), are my friends!
All the best for a great continuing OS folks. I'll be watching and occasionally writing!
Ian
Great run for me this AM. Still struggling with the winds a bit and it is getting COLD! Intervals faster than prescribed but was able to hit the rest of the workout so not concerned.
2 x .5 mile at 6: 57 and 6:57
2 x 1 mile at 7:09 and 7:09
12 minutes at 7:39
30 minutes at 9:16
Added the extra 30 as I prepare for Disney 1/2 Marathon in January!
5 min warm up at e/l pace, then 3x30 sec strides
ms:
1 mile-7:23
1mile-7:02
.5@ 3:12
.5@ 3:08
ran the remainder of the 60 minutes at hmp and mp.
long stretch afterwards....feel my right itb flirting with me....wants me to know he's there and to be careful
1:03:20 8.01mi
2x.5 mi 7:01 7:04
2x1mi 7:02, 6:55
15' 7:30
I'm really proud of my girl, Carrie C! You continue to grow stronger and stronger.
Lots of food running for me this week to. I'm consciously disciplining myself to not overshoot my targets. Have to say though, this week I felt really comfy at both bike and run #s that were higher than my targets. I just want to be careful...it is still early and I want to be sure I do this one right...last year I imploded a bit after 2 months of OS. My entire season kind of suffered because of that. Ain't gonna play that way again!
Here's something kind of funny...had a dream/nightmare last night that someone stole my tri bike. It was gone...wheels, power meter...everything. I was stunned! Woke up this AM thinking I needed to start shopping for a new one. Not sure whether I should be disappointed that it was just a dream.
Happy training!
I really shouldn't try to do a major post on my phone....
.5M @ 4:30, IF: 1.113
.5M @ 4:30, IF: 1.107
1M @ 9:00, IF: 1.035
1M @ 8:50, IF: 1.148
Effort felt like moderate work; zero problems with R hammy or L calf!
All this steady consistent work feels like it's paying off!
WOW! You guys are making it tough to keep up. Everyone just "Getting it Done" regardless of 5 weeks of work and associated fatigue!!!
connect.garmin.com/activity/58856309
Went to the treadmill and used the foot pod today.......was more difficult than needed to be but did make it happen.
Dialed in a 2.5% grade for this one today.
Have a great weekend all!!!
SS
Snowing lightly and 30* this AM, nice day for a run..... In all the years I have been running in Orono, I never went to the HS track which is only 1.5 miles from my house. In the past if I wanted to do a track workout, I went over to the University, about 3 miles away. It was just a little too far to run to for intervals but it is a nice soft track and has lights most nights.
Well, today I decided to try the HS track. Not bad. It is a paved track but in good condition. Perfect distance to do a warmup run to and from. No need to drive.
Total run 1:22:23; 10.1 miles @ ;8:10; rTSS 115.8 (0.88)
Target zone 4 pace: 7:20
0.5 @ 6:53; HR 175; Cd 92 - didn't look at my garmin at all and over cooked it a bit
0.5 @ ; 7:17; HR 171; Cd 86 - much better
1.0 @ 7:11; HR 176; Cd 89
1.0 @ 7:16; HR 175; Cd 88
Warmup and extra volume miles were all at my normal self selected pace. Felt good to get some "normal" running in for a change. I think I need to do more of that to keep my sanity.......
That's two tough days in a row for me. I ran outside today despite the snow and ice everywhere and I think the cold got to my legs (I run in shorts always). Out of the 2x.5 and 2x1 I was only able to keep pace for the first half mile. I'm used to running in the cold and I ran outside all last winter but never this hard.
.5 @ 6:33
.5 @ 6:44
1 @ 6:43
1 @ 6:58
Total of 8.46 miles in 1:01:30.
Legs were still pretty tired after yesterdays bike coupled with some hamstring insertion pain made me want to stop before I got off my street.
I sucked it up and kept going. I did a 3 mile wu instead of the normal 2 miles because I was in no shape to do an interval that soon.
Did not feel smooth at all but got the 3 mile repeats done in 6:15, 6:21 and 6:42 # 3's slower pace was a combination of head wind, hill and exhaustion. So happy to have that one done, I don't mind suffering but that run just plain sucked today.
25% of the OS in the books, time is flying !!
My legs actually felt fine and I hit the target paces, but my body just did not want to be running. Maybe it had something to do with the fact that probably I drank more last night then all of the last year ;-)
I'm looking forward to the possibility of sleeping in tomorrow morning. I'll keep my figures crossed that Abigail lets it happen.
Ran today with my peeps on a long run. 13.5 miles in 1:46( avg 7:55). We started slow. ran easy for 6-7 in 8:15-8:30's. My legs were flat. No spring. Those 5K's are spring zappers I have decided. Then the legs came back and I ran 7:30's for 5 or so and a 7:00 up a grade then jogged it in. Did not think 3 x 1 mile at TP was necessary after yesterday.
I only biked once this week - 4 hours with Tom Glynn Wednesday, intervals pre outdoor ride on the trainer, then 3 hours with Tom. I really had no place to put more intervals in when wanting to feel rested for the 5K. Was planning to try now but thinking that is all too much. Will rest and start fresh for next week! Trying to make up workouts never really does me any good and I end up regretting it.
Impressed with you all!
Although nothing like the weather Steve has in Maine, it was 45 degrees and a stiff 12mph wind and it just made for a tough wko. But knowing he was up there probably in the snow got me out the door! Using Steve's format:
Target zone 4 pace: 7:18
0.5 @ 7:00; HR 146
0.5 @ 6:52; HR 151
1.0 @ 6:57; HR 158
1.0 @ 6:52; HR 159
I've slowed my runs down to get them back into the Z4 range and I'm keeping the HR within the low Z4 or even Z3. Listening to Matt's guidance and everyone's "How you are feelin' testimonials got me thinking about pushing too hard and asking to get injured.
2nd run workout in a row that went injury free and target paces actually hit!
hit the track on a windy morning...
.5 mi in 3:26
.5 mi in 3:29
1 mi in 7:00 even
1 mi in 7:05 (actual TP)
it was hard. But I'm stoked that my leg held up under the stress.