Great run last night. Hit intervals at target or better, x-ed the last mile interval for some z3 work. Taking it easy on the knee until I can get to the doc.
Facemask - Check
Headlamp - Check
Spikes screwed into running shoes - Check
I love running in the Chicago cold!! Being the only one out there makes it feel totally worthwhile.
Just wanted to share today's little run I did. My day off was Thurs. I was cooked on Wed after bike intervals with Tom. 5 killer days in a row. Today I swam and usually run a 7 miler with friends with some tempo. I really was worried about how cooked I was Wed that I thought I might need more rest. So I used this as an opportunity to run with my girlfriends who I swim with. 3 super easy chit chat miles with walk breaks!! So good for the soul!! I feel fresh and ready for the weekend!
I officially joined the ranks of the dedicated this morning. I'm one day ahead of schedule on the plan this week. Got up at 6:20 (still dark out!) and did my run after little more than 5 hours sleep. Had to get it done because I'm headed out for the weekend with some friends for some fun. Knocked out 2 x 2 miles in the 7:20-30 range.
Forced myself onto the treadmill halfway early. 3x1 5:52, 5:49, 5:55. Had too much fun last night but was happy to get this done. Ham and Bean soup for lunch, a saturday tradition at DMFD.
Had to flip the schedule as i am racing cx tomorrow. Not exactly like the intervals but plenty of work. Took the kids to The frost day of ski lessons. Wnt at it pretty hard for three hours. Had to run after. Wanted to minimize damage so I can go hard tomorrow s i did it on the mill. Got the 2x2 done at 6:15 while watching the swim meet on NBC. Actually felt pretty easy. Just over 5 miles total. All work, check the box, move on.
Crushing the bike means that the run must suffer (at least for me). 2 x 2 miles today was wicked hard, with temps in 40s but cold rain. Ugh. Did 6:28 for first rep, 6:21 for second..about to dig into monster omelette. Yum!!!
I'm there with you Coach. The "could" work from this week caught up. 30's, cold rain and wind along the shore here and I just couldn't find my running legs today (I think they're still in the pain cave trying to get upstairs after yesterday's ride). A mile or so in I knew there would be no 2x2 miles today and instead I would just run and see if the legs would come around. Never happened. I did manage to somehow keep a fairly stable pace for what ended up being 8 miles today but was zapped for energy, started fading bad about 3 miles from home and had to dig deep motivated by knowing there were a few others (Matt, Dave) that were going to be out in lousy conditions as well and that the quicker I got home the sooner I could get inside and out of the cold, wet clothes. Give me 20's and snow over this 30's and rain garbage.
Weather was terrible here today. Blizzard conditions. It was low 20's and very windy with icy snow. I was running into a headwind on my way out that felt like little needles in my face. I started the first 2x2 and bagged it after 1 mile. I hit it in 6:49 and it felt like 6:20. I turned around at 3 miles and the tailwind perked me up. I ran a 6:50, 6:40 and a 6:11. Really felt good. I did a mega-core/stability workout when I got home. Following P's example and having a huge omelet!
DONE! Great long run here in NorCal with friends, 12 of us in all, 55-60 degrees and overcast. Wore shorts, short sleeves and of course my Fox in Sox compression sleeves! Dork!
14 miles in 7:29 avg
did the intervals as 2 miles at 6:26, 6:50 and last one only lasted 1.65 miles @ 6:20 pace. Totally blew up as my peeps(4 of them)cheered me on and pushed me! ( it appears 6:20 is their chatty pace- MY FRIENDS ARE FAST!! Yikes)
Very cold outside here in Iowa. Blizzard last night that continued into today. Hell NO I am not running outside in it. Has to be 45 for me from now on to be off the treadmill. Lots of ice here vs snow. We had winds that topped out at 70 MPH and a wind chill of -30.......wouldn't that be fun....
Any who the run was just that a run.....stiff from yesterday.
1 mile warm up, then 3x30 sec strides then 1.5 mile at 11:03 1.5 mile at 10:47 then 2 miles all over the place....did not hold hmp though struggled there.......overall I think my vDot will improve in a couple of weeks. Was 45 would like to see 47....I am going to vomit or passout trying....Love watching the older ladies next to me at the gym when I start dry heaving and cont to run....Last week one got off her treadmill and looked funny at me....Makes me warm and fuzzy inside
a good friends wedding was yesterday so the 12 hours of abusing my liver and not sleeping made my run pretty tough this morning. I nailed the paces exactly and did 2 x 2 mi @ 6:00. Felt horrible for the first one, second one was ok, and then the last 10' around MP actually felt pretty good. Now I'm exhausted and ready for a nap though.
Y'all are way to hard core. The 2 x 2 miles has been looming all week on the schedule. Between that and the cold rain I decided to head to the gym. Apparently hanging out at the in-laws eating junk all day yesterday did me good.
2 miles at 6:15 2 miles at 5:55 (Booyah) Felt good so I added another 1 mile at 5:50.
So I decided to do some "could" work on the run today (since I didn't do any on the bike this week...need to read the forums more regularly...I'm going to push the bike next week instead Tue/Thu). Since I had 2x1.5 today, I thought I'd see where I should pace for the coming test. Very glad I did! I essentially held a pace in each interval that was 10 sec faster than my test pace 6 weeks ago. Then I finished with 14' at Z4 (yes not Z3!). Felt like I had more in the tank at the end!!
Intervals were challenging but not too much (no barf bags). I basically ran on RPE trying for a pace I had to concentrate on but not race pace. Here's the stats:
15' WU 2x1.5 @ 7:23/7:21 (IF 1.08/1.08) 14' @ Z4 7:57 (IF 0.98) Total run 60' 7.4 miles @ 8:08 rTSS 106 IF 0.98
Wk1 test was 7:31. Based on above, I'm going out at 7:20 to start and see if I can hold on in wk8
First run since being sick. My game plan was to get out there and see how I felt. I did about 18 minutes of running and felt ok--but still congested. I will get tomorrow (don't need day of rest as I've been out for a while).
I always hate the first day back after being sick.
@ George Sadler- don't limit yourself. I think you have a 5 K in sub 7:20 avg for sure. I was running a bit hot( 10-15 seconds too fast) for my TP work before my 5 K last week. I ran the race HARD! Never looked at my Garmin, ended up running it 15 seconds per mile faster than my too HOT intervals on the track.
Point is... Go for it! Run hard and strong the whole way. Don't hold back. Find an uncomfortably hard pace and then hold it and keep pushing!
Ugh! Just reading all of your reports of frigid running makes me chilly. Dang! I certainly get my fair share of those runs here in CO, and I definitely remember what those cold Iowa days can feel like ( undergrad in Iowa City), but thankfully today it is in the mid 40s, which really is perfect. You all are earning some MAJOR tundra points...and lots of respect from me. Not sure about the Ham and Bean soup there Dan...guess as long as it's AFTER the run and not before no one'll care!
My run felt great! First interval was 10" faster/mile than it should have been; second interval was 20" faster/mile than it should have been. I kept telling myself to back off, it always seemed that I'd pick it up again...especially when the occasional pack of cyclists went by. After the intervals I adding some LRP time. This is all in the name of building a bit of mileage in prep for transition in January to a training plan for my first 50K (oops, I just said that out loud, didn't I?)....Total today of 9.75 miles today. Recovery now for the rest of the day, and two more days until I'm off for some vacation in FL! Woo hoo!
Today was just humbling. First Z4 runs of the OS above 1mi! Ran the first 1.5mi @ 7:11/mi and the second 1.5mi @ 7:15/mi. With warm-up and cool down, it came out to 7.5mi. My wk1 test was @ 7:23/mi so maybe I'll still improve in the wk8 VDot test without a hard bike wko the day before.
Although I was dreading this wko all week, after reading the posts from Patrick, Aaron and Matt in the Northeast and Carl in Iowa working through the weather gives me a bit more motivation to see this through!
Hit a personal milestone today. Running is my weakest leg. Never been a runner (although have been trying to work on that the last 2 years), more rhinoceros than gazelle. Did the 2X1.5s at Z4 and then felt good enough to do the rest at Z3 and even a little faster towards the end. First time ever hitting 7 miles in 60 minutes. Man did I do a lot of Zone1/2 tootling along stuff last year... Like having the Long Slow Big Volume training in my rear view mirror!
Great week, looking forward to keeping the momentum going...
I paid for the bike antics yesterday like I knew I would. Did just the work after a 5 min. WU. 2 X2miles as 6:16 on the first, and 6:22 on the second. I need rest!!!!!
I think I'm with everybody else and this weekend's workouts have been rough after the "could" workouts of Tues, Wed, Thurs. Next week I'll do the could on Thurs only. Run was supposed to be 2x1.5 @7:05..did: 7:01 and 7:23 and then finished in high Z2 instead of Z3. 1hr, 7.5 mi. Really looking forward to tomorrow off and stretching, stretching and more stretching.
It was pouring rain today so I did my first OS treadmill workout. O..M..G. The Z4 1.5's were tolerable, but it took everything I had to see the Z3 through to the end. I had to do the Z3 as 2x10 (2'), because there was no way I was going to make it through 22' straight. 10' warmup 2x1.5 (4') @ 9.1MPH (Z4) 2x10' (2') @ 8.9MPH (Z3) Total workout 60' No Garmin data; after all the trouble I went through during the warmup to calibrate the footpod to the treadmill, I forgot to hit Start at the beginning of the intervals LOL. But at least with the treadmill, I know exactly what I did.
Woke up this am with intention to do my 60 min run but left Achilles is popping again while walking downstairs :-(. I'm hoping that the bike fit on Tuesday solves this issue so that I can get back to running full on!
Third week in a row doing great on the Sunday run. Two weeks ago I went through 10k 3 minutes faster than ever before. Today I lowered that by another 1:50. 8 miles total.
Working this OS on pushing it harder. The last 10 min of Z3 was really tough today so I know I pushed the 2x1.5mile intervals like I should.
Kudos to Matt Sullivan for running outside today in Chicago! Whew! I added air to my car tires 3 hours ago and am just now feeling my fingers again.
Ice all over the ground here...not simply cold. As much as I've liked doing the runs outside, it just didn't feel safe at all. (And I felt stiff, to begin with.) A bit over overhead time ended up cutting my time short. Warmup was fully required, but successful.
Got in my 2 x 2 mi, each very close to 6:35 pace, so that's good. But I felt cheated somehow about having to split right after that, so I actually found half an hour later to get on the treadmill for an evening easy pace routing. Felt much better.
Like a lot of others, I'm feeling the "could" workouts too. Almost whimped out and called it a week without the Sunday run. Then I was wondering how could I do that? Certainly wouldn't pass the straight-face test.....
Pouring rain most all afternoon so deadmill it is. Easy warmup and MS then a final 0.25 to finish 5.0
1.5 @ 7:19; HR 170; Cd 88 1.5 @ 7:19; HR 174; Cd 87
Comments
Wow - spikes? Now that is dedication!
connect.garmin.com/activity/59236767
Good morning from London peeps!
Second run complete on deadmill this morning.
Back to back bikes for me over the weekend.
Happy rest day all!
SS
Nice job everyone on your runs.
Just wanted to share today's little run I did. My day off was Thurs. I was cooked on Wed after bike intervals with Tom. 5 killer days in a row. Today I swam and usually run a 7 miler with friends with some tempo. I really was worried about how cooked I was Wed that I thought I might need more rest. So I used this as an opportunity to run with my girlfriends who I swim with. 3 super easy chit chat miles with walk breaks!! So good for the soul!! I feel fresh and ready for the weekend!
z 5 = 7:05 min/mi
6.49mi 49.49
1x.5 6:52
2x1 6:48,6:51
5:52, 5:49, 5:55.
Had too much fun last night but was happy to get this done. Ham and Bean soup for lunch, a saturday tradition at DMFD.
You single digiters and early risers are inspiring.
I am a day ahead (sort of) and did my 2x1.5 today at 6:34 and 6:43 in comparatively balmy high 30s weather today. 8.2 miles overall in 60 minutes.
Had to flip the schedule as i am racing cx tomorrow. Not exactly like the intervals but plenty of work. Took the kids to The frost day of ski lessons. Wnt at it pretty hard for three hours. Had to run after. Wanted to minimize damage so I can go hard tomorrow s i did it on the mill. Got the 2x2 done at 6:15 while watching the swim meet on NBC. Actually felt pretty easy. Just over 5 miles total. All work, check the box, move on.
Have a great race tomorrow.
Really looking forward to tomorrow's rest day.
Weather was terrible here today. Blizzard conditions. It was low 20's and very windy with icy snow. I was running into a headwind on my way out that felt like little needles in my face. I started the first 2x2 and bagged it after 1 mile. I hit it in 6:49 and it felt like 6:20. I turned around at 3 miles and the tailwind perked me up. I ran a 6:50, 6:40 and a 6:11. Really felt good. I did a mega-core/stability workout when I got home. Following P's example and having a huge omelet!
Great work this week everyone!
14 miles in 7:29 avg
did the intervals as 2 miles at 6:26, 6:50 and last one only lasted 1.65 miles @ 6:20 pace. Totally blew up as my peeps(4 of them)cheered me on and pushed me! ( it appears 6:20 is their chatty pace- MY FRIENDS ARE FAST!! Yikes)
I love running!!
Great workout!
Any who the run was just that a run.....stiff from yesterday.
1 mile warm up, then 3x30 sec strides then
1.5 mile at 11:03
1.5 mile at 10:47
then 2 miles all over the place....did not hold hmp though struggled there.......overall I think my vDot will improve in a couple of weeks. Was 45 would like to see 47....I am going to vomit or passout trying....Love watching the older ladies next to me at the gym when I start dry heaving and cont to run....Last week one got off her treadmill and looked funny at me....Makes me warm and fuzzy inside
2 miles at 6:15
2 miles at 5:55 (Booyah)
Felt good so I added another 1 mile at 5:50.
One more week until test time.
Intervals were challenging but not too much (no barf bags). I basically ran on RPE trying for a pace I had to concentrate on but not race pace. Here's the stats:
15' WU
2x1.5 @ 7:23/7:21 (IF 1.08/1.08)
14' @ Z4 7:57 (IF 0.98)
Total run 60' 7.4 miles @ 8:08 rTSS 106 IF 0.98
Wk1 test was 7:31. Based on above, I'm going out at 7:20 to start and see if I can hold on in wk8
I always hate the first day back after being sick.
Point is... Go for it! Run hard and strong the whole way. Don't hold back. Find an uncomfortably hard pace and then hold it and keep pushing!
My run felt great! First interval was 10" faster/mile than it should have been; second interval was 20" faster/mile than it should have been. I kept telling myself to back off, it always seemed that I'd pick it up again...especially when the occasional pack of cyclists went by.
Although I was dreading this wko all week, after reading the posts from Patrick, Aaron and Matt in the Northeast and Carl in Iowa working through the weather gives me a bit more motivation to see this through!
Great week, looking forward to keeping the momentum going...
10' warmup
2x1.5 (4') @ 9.1MPH (Z4)
2x10' (2') @ 8.9MPH (Z3)
Total workout 60'
No Garmin data; after all the trouble I went through during the warmup to calibrate the footpod to the treadmill, I forgot to hit Start at the beginning of the intervals LOL. But at least with the treadmill, I know exactly what I did.
Working this OS on pushing it harder. The last 10 min of Z3 was really tough today so I know I pushed the 2x1.5mile intervals like I should.
Kudos to Matt Sullivan for running outside today in Chicago! Whew! I added air to my car tires 3 hours ago and am just now feeling my fingers again.
Got in my 2 x 2 mi, each very close to 6:35 pace, so that's good. But I felt cheated somehow about having to split right after that, so I actually found half an hour later to get on the treadmill for an evening easy pace routing. Felt much better.
Pouring rain most all afternoon so deadmill it is. Easy warmup and MS then a final 0.25 to finish 5.0
1.5 @ 7:19; HR 170; Cd 88
1.5 @ 7:19; HR 174; Cd 87
total 2.0 @ 8:18; HR 168; Cd 81
Looking forward to a day off. really need it.