Weekly Run Thread 12/6/10 (aka What Is This Contraption With Two Wheels On It?)
Picking up from last weeks thread:
endurancenation.us.dnnmax.com/Commu...fault.aspx
@Beth and Dan - Good discussion between you two on last weeks thread.
@Al - Congrats an the great solo bike voyage.
@Mike - You are ready for Woodside! Current weather report shows it to be a sunny day so I will be there for the 10k. Looking forward to a muddy 10k trail run!
@Dan - I started Pre-OS today. Guess you started last week?
Pre-OS has officially begun for me today playing in Tom Glynn's sand box . 3x5(3) @ 1.005, 1.014, and 1.022. Tried to add a watt or two to each interval. Overall 55:33 @.814. Finished with 2 mile run @ EP.
So I am 7/8 for running. Will plan on long run tomorrow.
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Comments
NOOOOOOOOO, go 100!!!!
@John: its almost 10 here and my knee is feeling good, no more swelling or tightness. Good call on the night off everyone, maybe I should go out now! We're scheduled for 4-6" tonight, looks like a bike workout in the morning and an indoor run tomorrow night. Free's aren't so hot on slick surfaces as I found out Sunday.
@Dan - Be careful! And where are your Yak Tracks?
I do not have running shoes with me now and am feeling kinda unhappy about that. Does that mean I'm an addict, or just really in love with the daily ritual of running?
No, you're healthy! What the best "yak tracks" to get??? I like those, are they weird to run in?
I have these : the Yaktrax Pro. They work oddly well. I also like that they are easy to take off and put in my pocket when I get to a nicely shoveled section of path.
OK, enough of me over-thinking what I should do in the OS. I felt a little peppy today so hooked up with my local tri club for a track workout tonight. Not Pre-OS or Daniels specific. Just did what they were doing. Got 'r dun.
3 x 1 mile repeats at 7:32, 7:40** and 7:36. All at about my 5k pace.
**Had to hit the deck for 10 seconds or so and stretch my back. Need to get acclimated to being back in aero on the bike.
I will do the scheduled Pre-OS 40 minute run tomorrow.
Who's next?
Flu today people, I'm out of commission for a couple of days...
Oh, no, Dan! Rest up and hydrate. Infinit recovery is better than Theraflu, IMHO.
Day two of rest for me. Um, days of rest are lame. Excited to be back to running Thursday.
Feel better soon, Dan!
Beth, you know as well a I do that the rest days will probably benefit you more than if you kept running.
You will be on fire later this week. I am excited to hear that you crushed your intervals then next time you do them. 
Pre-OS 40' dreadmill run done this morning. :30 @ Z2 & :10 @ tempo as I was feeling good . . . even after the unscheduled track session last night. Really enjoying running right now. 9/10, 3/3 for me. Hope I don't peak before OS begins.
Lastly, I talked to Mike Hedman the EN Ultra geek yesterday and we are going to do a trail event together on Saturday. He is running the 1/2 marry and I will run the 10k. Very hilly and it is raining here this week so it should be a mud fest. Can't wait. Be a nice change of scenery and challenge.
Sure is quiet in this group.
Woke up this morning and I was physically tired. went to the gym and ran for 2 miles @Z1 on the dreadmill and then walked for 25 more minutes while Tom Glynn completed his run the the 'mill next to me. Then swam ~700 yards very easy and focused on form. Been a couple of months since I have been in the pool. This afternoon I was feel better.
Tonight I hit the pain cave for 3 x 5's and hit my number plus a little bit.
Tomorrow is an off day.
Hey, John, not everyone has hyperactive fingers like you do. There're only so many threads I can reply to before my fingertips go numb.
Oh, wait, they're ALWAYS numb.
Finally a chance to check in. I was doing some simulator training past week, than training of my own, no time to breathe, behind in logging my workouts.......
Well, I am reporting that it appears that my run fitness, upper end speed, VO2max and LT pace are dropping. Since 21st of Nov. I have had only a handful of faster workouts and it was not coming easy, today Q1 modified to 2x200m R-pace, 3x1000m I-pace turned into 800m I-pace, 2x400m R-pace, 2x200m R-pace, was ugly, I was struggling entire time to keep pace. Oh, well, just hoping to hold on to VDOT 53 now till OS start.
@Beth, keep it up. I got Mizuno Cabrakan 2, nice outsole for traction, water resistant upper, I am ready for snow. Did some running in Columbus, OH last week, cold, windy like in Windy City, ok, almost, snow, trails........Attempted some threshold running and said nope, just want to enjoy the scenery.
@Dan, get better, take it easy.
@John, I am so hesitating but trainer is going, tomorrow 2x12min, will see, legs are cooked from today, Q2 is on Sunday and may happen on treadmill as the weather is turning to .....in KC this weekend. Yes, cycling is jacking up my running, hate when that happens.
So, my swim coach was Santa today, gave me two swims for the rest of the week, one 4700m, one 5400m both free and IM sets. Now, I have a choice here which goes first, trying to figure out which one is gonna hurt less, but she tricked me before, what looked easy on the paper, felt way different when I started going down the list. I am going to roll the dice in the morning.
@Al - I don't think it is hyperactivity. I just think I have too much time on my hands and a PC too close to me.
Yes, I am a serial poster. Need to throttle that back, I guess.
@AT - I have been meaning to ask you:
@Dan - How ya feeling?
@Beth - Love your 50 run days thread. Well done, girl! You inspire me.
I woke up this morning and my calves were tight and legs tired. I haven't felt like this in a long time. Not just tired, but a bit sore also. As AT has been commenting about, I attribute this to the recently added bike workouts. Gonna take today off and rest.
Sloshy, muddy trail 10k tomorrow with Hedman. Can't wait!
John, I'm dying here. I thought I was okay yesterday, then I started to get a tickle in my chest. Headache, backache, neckache, joints, and a little fever. I have to take a half day. Its killing me man!!!
@Beth, rocks.
@Dan, lay down, take a nap, tea....fluids...you know the drill.
@John, I am going to try to be brief so I don't bore you to death and everyone else along.
I am going in reverse answering.
1. Big goals, well, afraid to verbalize those, but they are written all over my logs, here we go, I know you are going to hold me to it, sub 4:30 HIM on a rolling course like 70.3 KS.
2. I have been with pre OS bike for a while, since it was published, just doing 5-8min intervals, now using week 3 that has 8min, 10min and 12min intervals, lots of rest though in between. Cannot do more on the bike and do Daniels, now in phase IV where there is"less" quality running, well still a lot for me. Running is reducing for sure for me for OS start.
3. Swimming, that is a tough one, love/hate relationship. This can be long. I am a self thought swimmer, like most of us, no background. I swam alone for 3 years, clocked in several 30min HIM swims and one 28:45 at the LC Nationals in 2009. Last year, I got so burned out with free, I did not want to come close to the water. I did not swim other strokes.
I became a swim coach this fall, USA Swimming and ASCA, the whole thing. I am coaching on the team, same team where my kids swim. I stay out of coaching them. Always had love for swimming. After many conversations with the Head Coach, we decided that her supervision and guidance in my development as a swimmer would be sound, where I expressed the wish to become all around swimmer, not just mindless free. What a refreshing change that has been for me.
I was assessed top to bottom in every stroke, got an ok from the bio mechanical standpoint, actually she was extremely happy with what she saw, the result of that is, I am out the door for a 4700 free/IM workout, lots of technique work in other strokes...........
There is more to it, but will not drag this.
Be careful what you ask for, you may get it. Anyway, enjoy it a lot now. Is it going to improve my tri performance?
Not in any great way, EN knows that. Will I be faster, yes no doubt, I may swim sub 28min, so what, no big deal. Here is where I am banking on, I want to be out of the water, breathing like nothing happened, sub 30min, onto the bike to put IF.85 in 2:20 and not strain, to be able to run EN way after that to my fullest potential sub 1:30. That is the bottom line. The swim will set up the stage for me to go on fresh on the bike.
Yes, she will get a OS template week from me, so she can be mindful when no to load me with monster fly or kick sets, you bet.
In closing, I may end up swimming at the masters meets, including open water.
Sorry for being this long.
Alek, you are going to kick ass brother!!!
Thanks for your encouridgement. Love this whole group. It is great when I can type, "this sucks" and this group knows what you mean as they have done it.
@Aleksander - Awesome goal! And fine plan. And, yeah, we'll hold you to your 4:30.
@Dan - How are you feeling?
@John - How was running with Hedman? That sounds delightful.
In from an eleven miler at EP. I'm home about ten minutes before I was supposed to be, so either the run was a bit short, or perceived EP was a little fast today. Perils of rested legs.
In a pre-OS experiment, I am going to do the Q1 and Q2 workouts for this week back to back. So, intervals tomorrow. Happy thoughts for my legs!
Still hurting! I'm up at 1am right now, my daughter just got sick on her floor. Trying not to wake her brother in the same room and the baby in the next room. Just waiting to switch the laundry so we can go back to bed! I stopped getting email updates so I don't know whats going on. Hope the rest of you are well!
@AT - Thanks for sharing. You are going to kill it my friend. Am I sensing a bid for a Kona or Las Vegas slot?
@Dan - Welcome to my world 4 weeks ago. I was dead to the world for days. Wasn't until last week that I could run with hacking at some point along the way. Hope you and your daughter feel better soon.
@Beth - Rested legs are happy legs! Good luck on the Q1 and Q2 next week. Keep us posted.
As for me . . .
Hedman and I did the event this morning. What a great guy! I really had no expectations of the day. I will post a small RR tomorrow, but I did get 5th place in my AG for the 10k and Hedman took 2nd in his AG for the half marry. Was a nasty climb the for the 3.1 up with nothing but switchbacks and steep sections all they way up. Then I just flew back down! I love the downs! I got stuck behind a group at mile 1 or so and took this vid. I ended up passing most of the folks you see at the end of the vid over the next mile or so.
Cool vid! I did a trail run that was 11 miles last may and I swear it was harder than my IM! Good stuff.