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Week 16 Run
Short and sweet this morning. Ran 5.5 miles with 3x1000(3') at 5:58, 5:56 and 5:48 pace.
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Short and sweet this morning. Ran 5.5 miles with 3x1000(3') at 5:58, 5:56 and 5:48 pace.
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http://connect.garmin.com/activity/68574657
but that is life.
Ran outside in the fog and wind...Still like 33 degree's this am.
Ran from my house as a wu to the trail and back. Well not sure I like running intervals on a trail with up and downs and oh yes found the hidden ice x 3
Ended with a little over 8 miles and went a little long but oh well. Overall rating a 6/10. I kind of felt this run more than normal.....going to soak in hot tub. By far the hardest run of the OS for me. Dry heaving was a norm today for some reason.
My plan was 60 minutes total and 2x1 mile and 2x800
Went to the pool instead and tried out my new Finis Swimsense watch. Love it. When it comes to analyzing workouts, the Swimsense is to the pool swim as the Garmin Forerunner is to the run and the Powertap is to the bike. And in the pool, it keeps me from miscounting laps which I'm really bad at.
connect.garmin.com/activity/68585385
3x1000 (goal=7:27) @ 7:29, 7:23, 7:18
Remainder (goal=7:39) @ 7:32
I'd rather run in single digit temps with no ice
goal was 7:05's
1 mile @ 7:10
1 mile @ 7:07
1/2 @ 7:05
1/2 @ 6:59
then mixed in long sections of the trail using 8min pace with some z1 stuff about every 5 min just to chill, totaled about 20min z3 stuff.
7.5 miles in 1:03
and really felt kinda crappy doin' it.
0.5mi - 8:16
0.5mi - 7:36
1.0mi - 7:47
1.0mi - 7:59
I know the paces are all over the board, but got the 1 hour in and happy that I had no pain afterward. Now it's time to keep stretching! (also, waiting on a replacement 310xt after the GPS failed on it - not completely sure I've got the calibration on the foot pod accurate).
good workout.
Warm up felt great. Nailed the 2 .5mi intervals then halfway through the first mile body just shut down. Couldn't get anywhere near TP. Like 30-40 seconds over it. Tried stopping, walking, stretching and nothing worked. Jogged on in and called it a day. Chalking it up to no exercise for a bunch of days and a letdown after hoping for a Vdot test. Or I just suck. That's possible too.
How many people did you see out there do TP intervals in the cold and snow? My guess is that it was pretty lonely.......Fantastic job getting out there, improvising and getting all that work in. You accomplished more than 98% of the rest of the world population today bro. May not have met your expectations but was a commendable effort..........Now get back up and kick some more ass tomorroow!
Nice work Carl on the fog/ice outing..........sounds like my kind of run!
Entire workout (152 bpm):
Duration: 1:00:15
Work: n/a
rTSS: 90.4 (0.91)
NGP: 9:57 (161.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 6.36%
Distance: 5.937 mi
Elevation Gain: 276 ft
Elevation Loss: 236 ft
Grade: 0.1 % (41 ft)
Min Max Avg
Heart Rate: 137 164 152 bpm
Cadence: 80 87 83 rpm
Speed: 0 14 5.8 mph
Pace 4:17 0:00 10:20 min/mi
Altitude: 801 942 852 ft
Lovely day to run outside today ( relatively speaking) Ran for 1:08:00 9.4 miles Did the 3 X 1000's at 5:59, 5:42 and 5:47 Pushed hard and felt it. It was good to do the intervals outside rather than on the treadmill.
Finished up the workout with some functional strength exercises and some good core work. Now just struggling to get through the afternoon at work.
Nice running, Bob!
@ Tucker - call this a Big Picture Workout....sure, it didn't go as scheduled, but, the number of workouts that you've nailed consistently, and the number that you WILL nail, will far outweigh a rough week of life trumping tri. This isn't anything you don't already know, just a reminder.
@ Jon - congrats on the book and on the pacing!
I did 8.64 in 1:02 outside but had to try a little harder than I'd planned to hit my 3:16 and 6:32 interval paces. I'm looking forward to this weekend's 75 minute run as a nice little pre-test for my early April half marathon.
@Shaughn - now that is a good story. Thanks for posting - makes my exploits more human!
@Jon - impressive. Writing, teaching, and doing this. I can't imagine how micro-managed your time must be! No wonder you weren't posting.
This morning was 60 degrees, 93% humidity, and a 6mph steady breeze. Although I wanted to bag it and just wait for an afternoon sun, I knew somebody in our NOV OS had it worse and was still knocking it out. So, I knuckled under.
Surprisingly good run. Still felt sore from yesterday, but worked it out during the warm-up. .5 mi target - 3:30, 1 mi 7:00
2X .5 @ 3:32, 3:24
2X 1 mi @ 6:56, 6:45
Total was 6.2mi in around 1:15. Made it to work by 0745, so I scored there as well!
@ Matt – Short and sweet? You forgot to mention wicked FAST!
@ Carl – Dry heaves as being ‘normal’? Man you’re an animal! Go for it!
@ Kevin – Smart to skip a run to rehab that ankle, you’ll come back stronger for it.
@ Shaughn – Sounds like you had one tough 24 hours! At least it ended well with a good hard run. Nice.
@ Jason – Be smart about that hammy, easy now is better than not at all later…
@ Tucker – Some days are just different. We cant be rock stars everyday. I wouldn’t be too concerned unless it lasts for days.
@ Bob – Nice! Yeah, I dread intervals on the deadmill too. But sometimes ya gotta do what ya gotta do….
Tonight was 10 miles. Started with 3 at Z1, then 2 @ Z2. Stepped it up to Z3 for 4 miles and finished with the last mile at Z5. My average HR for the last mile was 182. haven’t seen that in a while…..
10 miles @ 7:48 total time 1:18:00
Awesome run!
In week 16 now and for the first time in my tri career( 8 years), I'm having some Hamstring issues. But, I'm running at all time fast paces too, so I guess something is going to hurt, right?
Most of the time was easy, but I had seen Sulli's numbers that started with a 5 and I got all funky... so I did some fast 1000s. (OK, ok, sorry, I know I'm supposed to be more disciplined...VO2s plus easy isn't the same as threshold plus MP/HMP I know... so shoot me.)
Anyway, they were the fastest things anywhere in the neighborhood of half a mile I did this season.
3 x 1000 m at:
5:33 pace
5:31 pace
5:38 pace
Hoping to ride OUTSIDE today!
Glad I could make you get funky!
Legs a tad sore on Thur - am i imagining the muscle groups are a little different between inside & outside running (=my soreness) - this is my first season on a treadmill
Intermediate plan called for 2 x 1 mile and 2x 800's. Went well and all targets hit. 8.1 miles in 61 minutes.
Taking Saturday off....I am working 48 hours at the firestation and will stretch and foam roll throughout today and tomorrow.
Be safe this weekend and best of luck on the workouts.
I did Sunday's run today too, on the treadmill at home. 10.5 miles in 75:00 hitting my 2x.5 and 2x1 intervals at 6:31 pace. Overall pace was 7:08.
Why is the Intermediate plan 2x1 and 2x800, but the Advanced plan is 60min of:
MS: 2 x 1 mile (2') @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time
They Intermediate seems harder than the Advanced. I feel like a slacker if I only do 2x1