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Week 18 run
Run completed felt good....has some tired quads though from yesterday's 2x20's. Completed here at the Fire house without being interrupted!!
We are wall washing today and let me tell you it just doesn't get much better than this")
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Did mine yesterday and it felt suprisingly easy even after my attempt at the 2x20's was a total disaster. Did the intervals at 10.0 mph with a 2% incline. Never thought that I would need a treadmill that goes faster than a 6 minute pace. Kind of a cool problem to have
Lunch hour boogie:
Lots of looks at stares while on the treadmill and sweat was flying......
Took my run to the track next to my daughters school as I had to pick her up. Quite windy today. Felt really good. Not sure if it was because I was wearing the Newtons or because I was outside. Knocked out my 2 x 1mi @ 6:45 & 6:50. Even ran a bit on the football turf in just my socks to see how it felt. Was pretty cool. May try to do that a little more.
I had my second injury scare of the OS the week before last. I strained my knee somehow and it really bothered me on my runs. No real pain but something was off. Anyway, I backed off and it got better. Today was the first speed work since then and I had a great workout.
Today was also the first day in a few weeks that the track was clear of snow and ice! I had a 4x800(3') and 1 mile at TP. I hit the 800s at 5:48, 6:00, 5:55 and 5:40 pace. I hit the mile in 6:07. Ran 1.5 miles back to the house at around 7:00 minute pace. 7 miles total.
800@2:52
800@3:01
800@3:07
800@3:12
1600@6:33
Holy Cow! It's really week 18! I actually posted this in week 17 by mistake!
Great run wko this morning! 45 degrees, no wind - perfect conditions!
2 X 1mi (2') @ 6:54, 6:38 (target 7:00)
Total run with warm-up and cool down was 5.2. Although a bit slower than last weekend, it follows yesterday's hard afternoon bike. At my third try, I finally had a great outdoor biking session. I hammered the assigned workout and then some and am at least as strong as I was at anytime last season. Work Works!
4x800 2:55, 2:51, 2:53, 2:52
1 mile at 5:39
No complaints other than I got interrupted by some ambulance calls in between
Not many of these workouts to go
I made so much progress running the VO2 stuff that when I saw the 4 x 1/2 I knew I wanted to do those fast at least. Turned out that for today, that was all the gas I had for VO2. Toned it back down to threshold for the mile.
Funny how my workout looks so much like Rob's.
4 x 0.56 mi at 6:01, 5:57, 6:02, 6:05 paces
1 x 1 mi at 6:27
I was definitely tightening up for that last one anyway.
Skipped out early on work today to get Sunday's run done today before Master's Swim. This weekend I'm doing a 4-mile race, so chose to do the longer run today to get ready for my HIM in May. Track occupied, so I went to a paved loop around some ballfields that was about .5 miles. Did 2 laps Z4, then 1 easy x 3. Ran by feel since I didn't know the distance. GPS said slightly sub-7 min miles, so I'm very pleased assuming that's in the ball park of being right. Just got an invite to "Mojito night" friday night, so it'll be a challenge to find a balance between fun and not being hung-over for the Sat. morning race. Really hoping to see a good bump in vdot, especially since it's a flat course.
Doing master's swim after the 90 min run was brutal, and I was so slow.
Oh - and I ran in shorts and tanktop today! Weather's starting to get niiiice here in VA! Only 1.5 weeks til more light in the evenings for biking/running outside!!!!!
after a 10' warmup, hit the hill for 3' climbs at z4 effort, x5. then cooldown with form on some flat road. got home without hurting anything.
tried to figure out how 1mile run at TP/z4 on the track would correlate to running up a steep hill at z4 effort. Wanted to do 4' intervals, but reached the top at 3' and was spent each time.
this was definitely a #workworks workout, but not the scheduled one. maybe I wasted my time. but it hurt and I completed it without getting hurt.
I did yesterday's run today. Looks like everyone is hitting their paces. I find myself dialing up the pace by 0.1 mph increments a couple of times in the second half of the interval if I feel good. Anyone else letting the pace creep up a little bit?
After having some significant hip pain after my last treadmill workout, I vowed not to run on the treadmill again regardless of what the weather is outside.
Fortunately yesterday was pretty nice and had a good run on a hilly route along the river. 4 X 800 were @ 6:10, 6:11, 6:04 and 6:01 The 1 mile repeat was @ 6:20 pace. 9.25 miles total in 1:06:00 with a total pace of 7:11
Happy with the paces, especially on some tired legs after the 2 X 20's the day before and doing Sundays run on Monday. Anxious to see what the legs have left for todays 2 X 12's. Hate to look ahead, but looking forward to a non biking/running day on Friday !!
I did my Sunday run today, and got in 12.25 miles in 1:27:33. It was a touch slower than last week, but I'll take it considering the rain and wind I was out in. I had 9 pounds of wet clothes on when I got home!
Went 1:30 with 2x1 mile repeats at 6:45 and 6:50 then 2x800's @ 6:44 pace and 6:57 pace. We then really played around and struggled the rest of the way. We were not close to HMP or MP more like and Ave of 8:15 moving pace according tothe garmin. For out recoveries it was a very easy stop, dry heave, shuffle, then easy run. Sure that slowed the overall pace down but oh well longest run of the season so far.
Enjoy your Sunday
crap, very sorry to all you guys. I really did suck today.
could barely motivate myself out the door. cold/wet/VERYwindy. struggled to push anything past z2. got to my loop (1.2 mile oval) and there was a huge headwind on three legs of that oval. how is that?! as soon as I had that first blast of wind hit me, I folded my hand. just picked up the feet and shuffled for a miserable hour. WTH happened?
so, going stupid. Doing Tuesday brick tomorrow, gonna put today's run on after the scheduled bike. then take Tuesday off before getting back on track for Wednesday.
this is me...pissed.
Faced with another run 2 X 1mi main set, I opted to do a local sprint tri that was 100m swim, 10mi bike, and a 2 mi run instead. From my peak last year over the same course, my swim was just 5'' off, my biking was dead on, and my run was 45''/mile faster.
So, this stuff works. Even the bad days Chris has above, or the cold that Bill runs in, or even the snow and ice Steve and Matt has to work through - the overall effort week in and out makes a difference.
Keep the faith, the next patch of goodness is just around the corner.
Very tough run for me today. Great weather and pretty motivated, but the shins are starting to act up again. Planned on an out and back, but ended up creating a 45 minute loop, stopping back at the house to dust off the calf wraps. The rest of the run was pretty much a disaster at MP, but once wrapped, the legs started to feel better. Ended up with a rTSS of 142 and IF .8.
Thanks guys. And @Joe, way to go at the tri. @Art - I'm doing that local course thing on Monday and will see if I can shave some time off of the usual, like you mentioned
its a hilly 2hr out/back bike tomorrow, and gonna go hard, using EN tactics on/over the climbs. and will follow that up with something close to a run similar to today's schedule.
gotta pay da piper.
connect.garmin.com/activity/71715955
Got'er done this evening............(week 16 run for me .....)
Great stats today all!
Looking forward to tommrow's day of rest, but excited for a breakthrough week.
Went out to a local park with a ~3 mile loop and brought my first bottle of Infinit with me. I had kind of dragged the last few miles of a ~14 mi run last weekend, so I thought I'd give some nutrition a try. Aside from the fact that the weather went from 33 and still air to wet windy snow that froze the fingers and tightened the hammies, everything went peachy. :-) One "serving" of the ~330 calories over the ~2 hours, and I felt like the fatigue was genuinely muscular, not just me bogging down. So that was good.
3 x 1 mi all around 6:30. Most of the rest of it around MP. 15.3 mi in 1:54
As for myself, I ran outside today with a few friends, had a great start on the 3x1's all in the low 6s. After that we cruised for a while and came in at about the expected 1:30. I didn't run the remainder as fast as I would have solo, but likewise I would not have pushed the 3x1's as fast as we did if it were just me so I'll take the compromise. All and all feeling pretty good despite my complete lack of bricks this out season (no t-mill at home and I refuse to drive to the gym for a brick). Wasn't quite as smooth as last week where I was able to cruise at the 7:00-7:05 range for almost 11 miles after the intervals, but happy all the same.