Got through today's run without much trouble, just lots of fatigue from the mega bike workout of yesterday. The biggest difficulty was making way through the snowy streets.
Week 10 is in the books. Half way there. I was pleasantly suprised to not be wrecked after yesterday's workout. I hit the gym for today's run. I needed to give the track a break and no Garmin.
.5 mile @ 2:53 1 mile @ 5:34 1.5 miles @ 8:17
I was feeling good so I finished it up in zone 3 for 9 miles in 59:10. The best part is it was new shoe day.
Was suprized this am after yesterdays GREAT workout and struggling after 2 miles of the run and calling it quits that this am felt AWEsome...oh yes can't leave out sharing two bottles of wine with my bride and waking up with a headache and the shakes.......withdrawal was setting in....
Nailed it.
1 mi wu
then we flipped the 800's and miles....we we did the mile repeats first with only an 800 recovery and the 800's with a 400 recovery...
Mile 1 @ 7:00
Mile 2 @ 6:53
800 @ 3:10
800 @ 3:03
Then we ran the rest at HMP. Ended up with 8 miles....Then had a date with my foam roller and the hot tub.....WORK IS WORKING.......I noticed next week instead of the great bike build up we have the great run build up....COACHES BRING IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
@ ;Rob, Carl, & Elly - just amazing to get this run done well after the work you guys laid down yesterday!!!
Felt the same, surprisingly good results for me today. For my last 2 mile interval, I was able to notch up the speed at the 1.0, 1.5, and 1.75 mile mark near the end, then bring it home fairly strong for the last 1.5 miles - 8.0 miles in 1 hr...!
All right Shaughn, Carl, Rob & Elly... I had serious thoughts about taking today off after yesterday, but you have inspired me. Haven't been outside in 8 weeks. Time to change it up and give the treadmill a rest and head outdoors. Will report back later this afternoon.
Got mine done on the dreadmill at the local Y. I HATE running inside, but we've had a series of really light snows and they haven't plowed the path, so it's about 3/4" deep in slippery snow, so just no way you can run intervals on it. Did .5, 1.0, and 1.5 intervals all at 6:49 pace with 1 mile recovery at ~8:45. I really struggled on the last 1.5, but gutted it out and felt good for getting through the whole thing.
This was a really hard week...half-way done and feeling pretty good about how things are going. Keep up the great work all!
Stayed up a little later than I would have liked last new for friend's going away (deployment) party. Although, I was smart enough to have just one beer. Got to bed 3ish and up by 830 thanks to Riley. After cup of coffee I headed out to windchill in the teens and winds 20-30. I do not like winter!
58:38 7.53 mi 2x.5 : 1.037,1.027 2x1 : 1.00, 1.014 Z3: 14' of a mix of Z2/Z3 with Riley
Like most of you, the run felt pretty easy and very good today. The first 800 was be far the hardest for me, but once the legs going the longer intervals felt good.
Wish I could say the run felt good today. I ran a total of 8 miles in 60 minutes. I hit the first 800 in 3:06 and the mile in 6:17. That was it for the TP stuff for me. I did not do the 2400. I was able to hold 7:20-7:30 pace for the rest of the run and it felt like an easy pace even with my overwhelming fatigue. So, that's good. I think my run yesterday put me over the edge. My legs are pretty sore right now. Perfect timing for a rest day tomorrow.
Week 10 is in the books. Half way there. I was pleasantly suprised to not be wrecked after yesterday's workout. I hit the gym for today's run. I needed to give the track a break and no Garmin.
.5 mile @ 2:53
1 mile @ 5:34
1.5 miles @ 8:17
I was feeling good so I finished it up in zone 3 for 9 miles in 59:10. The best part is it was new shoe day.
Holy crap! That's some nice runniing, especially after yesterday!
OK all...been a rough week. I've really been having problems keeping up with the wkos last two weeks. Seems like I need an extra day recovery after the ON/OFFs on the bike (and the new Z4 which is +35w from my old Z4). Also been battling a knot in my right calf (which makes running a bear) and Cedar fever (yay Central TX!). That said, I think I finally got back on the horse this weekend. Didn't quite complete yesterday (only did 6' of the 2x15 @Z3 and skipped the run to give my calf a rest). Did today's run and hit all my zones (which are also much faster than a few weeks ago thanks to dropping 1:38 on my 5k test).
Total Run 70min rTSS 99.4 IF 0.89 15' warm up 2x1/2mile IF 1.00/1.02 2xmile IF 1.02/1.03 15' IF 0.85
Really glad I rallied and got it done today. Thanks all for the motivation today (and thanks Master Matt A. for the encouragement yesterday..was feeling a bit bummed that I didn't get the whole thing done). If I was by my lonesome, no way would I have even strapped them on today. Changed it up a bit and ran outside. Went to my old 5.1m out-and-back flat trail that I run frequently in season. Turned on my garmin but didn't look at it, just ran on a "hard" RPE (but taking care not to go "very hard"). All time best on that today despite the less-than-max effort. Z4 for me is 8:12 and Z3 is 8:27...
Nice workout!!! It was a tough week for us all. I'm also doing a lot of feeling and listening to the bosy this year. If we do we will have great seasons!!!! Looks like this weak the bike is a little more to par but the run builds up. Can't wait till this spring to put all this work to use in a few races.
Did the run today. Got the work done. Was a bit sore, tired, hungover but did the intervals at target. Did not feel that bad. Check the box and move on.
Shifting to my own version of a Marathon Hack as I build into Boston.
Short version:
Total run 15 miles in 2:08:10 @ 8:32 rTSS=154.8 (0.81) No intervals, just steady with negative split.
Long version as a repost from another thread……
Yesterday was 2 hours on the bike doing that week 10 masochistic torture-fest they have the audacity to call a workout! I could barely get 1 mile on the deadmill before I threw in the towel knowing today I had a 15 miler planned. I must say I was a little skeptical about getting all 15 in……
So the plan for today was 10 miles minimum but the goal was 15. No tempo miles, just steady pace with a negative split. The weather was nice (by Maine standards) 29* to start. Wind NW @ 12 and mostly sunny skies. The only issue was the 4” of snow late yesterday still on the walks and shoulders.
The first 4 miles was almost all mashed potato running – too much traffic to run in the travel lane, so I had no choice. After that the temp was up to 32 (bank sign) and the sun was doing its part and footing got much better. I still spent a lot of time in the road avoiding snow/slush patches but it wasn’t as bad. By mile 6 I knew I would make the 15 and felt good about it. Pace at the 7.5 turnaround was 8:46 – my comfy, go all day pace.
Everything was better on the return. The wind was now behind me, sun in my face and the roads were clear where the sun was (still snowy in the shade). I did have to take a quick pause to clean my sunglasses – I had so much road spray that I couldn’t see well. Only took a minute and was well worth it. My last mile I could feel the fatigue creeping up but not enough to slow me down (except on a short 4% hill). A good reminder that I really need to get some volume in to rebuild the fatigue tolerance I am accustomed to. Over all pace 8:32 – pretty much what I was looking for along with a strong negative split of -25 seconds per mile (8:46 out, 8:21 back).
Got er dun! Like Chris G said, "Check the box and move on".
.5m @ 7:31, 1m @ 7:27, last 1.5m was tough (no moving air in that gym, so I was sweating and panting so bad), so I had to split it, but it was ~7:30 too.
My energy levels were pretty low all weekend due to the 2 hr drainer on Sat. However, still managed to get to the track today and hit the 800, 1600, 2400 all right about 7:20 pace. Resting up tomorrow.
Got the run done on target as well. I don't have solid numbers but paces where in the 5:48/mile range. I went out last night for my bday, my wife drove, I had some drinks hence I was also hungover. I can fake a run workout with a hangover........not so much on the bike.
got the run done. adequate at best. felt like I still hadn't digested any of my 2k calorie breakfast from 8 hrs earlier. first run outside in while on a cold & windy day. lots of clothes. Yesterday. excuse. another excuse. followed by an excuse. 1/2 mile paces were hit. 1 mile paces were just a couple of seconds off. 21 min of z3 400s after that. all in all...success. gettin' soft with the weather, tho.
@Steve- I was feeling good about my run today until I saw your 15 MILES. That is quite a feat after yesterday.
@Matt- Thanks. The whole weekend felt good. I think I finally clued into the fact that I need to eat enough calories to keep up with this stuff. I tried cutting calories for a few weeks and everything suffered. The best part of both days is I was still able to rally and hang with the kiddos.
Got the run done on target as well. I don't have solid numbers but paces where in the 5:48/mile range. I went out last night for my bday, my wife drove, I had some drinks hence I was also hungover. I can fake a run workout with a hangover........not so much on the bike.
Totally agree. I always find the runs, even with 2x2 in them a lot easier than any of the bike stuff, hung over or not. Maybe its cause I just like running, maybe its because there are no 2x20's at TP.
Posted By Beverly Richardson on 09 Jan 2011 06:37 PM
My energy levels were pretty low all weekend due to the 2 hr drainer on Sat. However, still managed to get to the track today and hit the 800, 1600, 2400 all right about 7:20 pace. Resting up tomorrow.
@ Dan G: Happy birthday - Capricorn's are clearly the best January 6th bday myself and the... wait for it... BIG 40 to boot... also wedding anniversary last night... kept the alcohol in check (wild departure from my bdays without a "4-handle" on the front I will say).
@ Rob & Carl: thanks guys... helps to have so many grinders in the mix here... got my 300-grit sandpaper right now, but looking to steadily upgrade to the 60-grit stuff over time (how's that for torturing an already lame metaphor?)
Worked 11.5 hrs and then came home and hit the treadmill. Did the 2X 1/2 mi and 2X 1 mi exactly at Z4 pace and then for giggles added 5' at Z3 so with 'rest' w/u and c/d even 6 mi, longest run since Nov as I've mostly just been getting the work done. Stupid treadmill shut itself off with 0.1 mi left to go on the last 1 mi at Z4. Not sure why, it would last through 99 min 59 sec before I had to reset it when ironman training previously. It was a bad technology weekend. Lynne
Comments
Got through today's run without much trouble, just lots of fatigue from the mega bike workout of yesterday. The biggest difficulty was making way through the snowy streets.
.5M 4:28
.5M 4:35
1M 8:39
1M 8:45
Time for some serious napping.
.5 mile @ 2:53
1 mile @ 5:34
1.5 miles @ 8:17
I was feeling good so I finished it up in zone 3 for 9 miles in 59:10. The best part is it was new shoe day.
Was suprized this am after yesterdays GREAT workout and struggling after 2 miles of the run and calling it quits that this am felt AWEsome...oh yes can't leave out sharing two bottles of wine with my bride and waking up with a headache and the shakes.......withdrawal was setting in....
Nailed it.
1 mi wu
then we flipped the 800's and miles....we we did the mile repeats first with only an 800 recovery and the 800's with a 400 recovery...
Mile 1 @ 7:00
Mile 2 @ 6:53
800 @ 3:10
800 @ 3:03
Then we ran the rest at HMP. Ended up with 8 miles....Then had a date with my foam roller and the hot tub.....WORK IS WORKING.......I noticed next week instead of the great bike build up we have the great run build up....COACHES BRING IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
@ ;Rob, Carl, & Elly - just amazing to get this run done well after the work you guys laid down yesterday!!!
Felt the same, surprisingly good results for me today. For my last 2 mile interval, I was able to notch up the speed at the 1.0, 1.5, and 1.75 mile mark near the end, then bring it home fairly strong for the last 1.5 miles - 8.0 miles in 1 hr...!
connect.garmin.com/activity/62712303
SS
This was a really hard week...half-way done and feeling pretty good about how things are going. Keep up the great work all!
58:38 7.53 mi
2x.5 : 1.037,1.027
2x1 : 1.00, 1.014
Z3: 14' of a mix of Z2/Z3 with Riley
Feels great to know that 10 weeks are done.
Wish I could say the run felt good today. I ran a total of 8 miles in 60 minutes. I hit the first 800 in 3:06 and the mile in 6:17. That was it for the TP stuff for me. I did not do the 2400. I was able to hold 7:20-7:30 pace for the rest of the run and it felt like an easy pace even with my overwhelming fatigue. So, that's good. I think my run yesterday put me over the edge. My legs are pretty sore right now. Perfect timing for a rest day tomorrow.
Nice work this weekend Everyone!
Holy crap! That's some nice runniing, especially after yesterday!
Total Run 70min rTSS 99.4 IF 0.89
15' warm up
2x1/2mile IF 1.00/1.02
2xmile IF 1.02/1.03
15' IF 0.85
Art---
Tear into this workout!!!
Mile 1: 8:25
Mile 2: 8:15 (fills the Z4: 2 X 1/2 mile)
Mile 3: 8:13 (Z4 1X1 mile
Mile 4: 8:04 (Z4 1X1 mile)
Mile 5: 8:10 (Z4 extra credit)
Mile 5.1: 0:50
Total: 41:57
Ran a little more thinking I'd go 60min, but pulled the rip cord given a knee twinge that wasn't going away... Long season.
Thanks Carl... I leaned into it as best I could!
Art-
Nice workout!!! It was a tough week for us all. I'm also doing a lot of feeling and listening to the bosy this year. If we do we will have great seasons!!!! Looks like this weak the bike is a little more to par but the run builds up. Can't wait till this spring to put all this work to use in a few races.
Short version:
Total run 15 miles in 2:08:10 @ 8:32 rTSS=154.8 (0.81) No intervals, just steady with negative split.
Long version as a repost from another thread……
Yesterday was 2 hours on the bike doing that week 10 masochistic torture-fest they have the audacity to call a workout! I could barely get 1 mile on the deadmill before I threw in the towel knowing today I had a 15 miler planned. I must say I was a little skeptical about getting all 15 in……
So the plan for today was 10 miles minimum but the goal was 15. No tempo miles, just steady pace with a negative split. The weather was nice (by Maine standards) 29* to start. Wind NW @ 12 and mostly sunny skies. The only issue was the 4” of snow late yesterday still on the walks and shoulders.
The first 4 miles was almost all mashed potato running – too much traffic to run in the travel lane, so I had no choice. After that the temp was up to 32 (bank sign) and the sun was doing its part and footing got much better. I still spent a lot of time in the road avoiding snow/slush patches but it wasn’t as bad. By mile 6 I knew I would make the 15 and felt good about it. Pace at the 7.5 turnaround was 8:46 – my comfy, go all day pace.
Everything was better on the return. The wind was now behind me, sun in my face and the roads were clear where the sun was (still snowy in the shade). I did have to take a quick pause to clean my sunglasses – I had so much road spray that I couldn’t see well. Only took a minute and was well worth it. My last mile I could feel the fatigue creeping up but not enough to slow me down (except on a short 4% hill). A good reminder that I really need to get some volume in to rebuild the fatigue tolerance I am accustomed to. Over all pace 8:32 – pretty much what I was looking for along with a strong negative split of -25 seconds per mile (8:46 out, 8:21 back).
.5m @ 7:31, 1m @ 7:27, last 1.5m was tough (no moving air in that gym, so I was sweating and panting so bad), so I had to split it, but it was ~7:30 too.
got the run done. adequate at best. felt like I still hadn't digested any of my 2k calorie breakfast from 8 hrs earlier. first run outside in while on a cold & windy day. lots of clothes. Yesterday. excuse. another excuse. followed by an excuse. 1/2 mile paces were hit. 1 mile paces were just a couple of seconds off. 21 min of z3 400s after that. all in all...success. gettin' soft with the weather, tho.
@Matt- Thanks. The whole weekend felt good. I think I finally clued into the fact that I need to eat enough calories to keep up with this stuff. I tried cutting calories for a few weeks and everything suffered. The best part of both days is I was still able to rally and hang with the kiddos.
@Art- Way to rally!!
Totally agree. I always find the runs, even with 2x2 in them a lot easier than any of the bike stuff, hung over or not. Maybe its cause I just like running, maybe its because there are no 2x20's at TP.
0.5, 1.0, 1.5 @ 6:20, 6:12, 6:16 pace
8.2 in 59, total. surprisingly good. Gotta recalibrate my foot thingy, though.
And good grief Rob, you're a monster! Wow!
You're killing it! Super impressive!
@ Rob & Carl: thanks guys... helps to have so many grinders in the mix here... got my 300-grit sandpaper right now, but looking to steadily upgrade to the 60-grit stuff over time (how's that for torturing an already lame metaphor?)
Lynne