NOS Week 4 Run Sessions
1st OS run on the treadmill and it reminded me why I hate treadmills! Weather in NOVA needs to clear up now.
2x1 Mile @ 6:22
10 Minutes @ 6:48
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1st OS run on the treadmill and it reminded me why I hate treadmills! Weather in NOVA needs to clear up now.
2x1 Mile @ 6:22
10 Minutes @ 6:48
Comments
2 x 1.5 miles early this am on the tm. Set it at 7:30 (a hair slow but I haven't run in a week) and went on autopilot. Then 10' at 7:40. Done and done. Have a good day all!
Up early to do some quick treadmill time of 20' and 8' of running. Starting to ramp up my running now that the knee is holding with the cycling. The plans in the back of my head are for a 5K in two weeks.
Gordon
Had to work and focus to hit the targets today.......
connect.garmin.com/activity/130522192 TSS = 85
10' w/up
4 x 6' (1') @ 1.01, 1.00, 1.01, 1.12 (ouch - but planned)
10' @ .81
I felt 2 x 12 might smoke me a bit too much though my log shows I did it last year and still had a good 10K.
32:39 @ 8:09 ~ 4.0 miles included the 2x1 @ 7:13. No extra since I did the bike too.
Now to eat & pack. Leaving at 4AM for Fairfax VT.
Eat smart everyone and enjoy the time with your families!
Woot! Had stinkin' terrible weather for my run today (cold, rainy, sleet, winds gusting to 35 mph) but got er' done.
Fastest set yet in the OS. Pace according to data tool is supposed to be 9:07 per mile for Z4. Mile 1 today was 8:25, Mile 2 was 8:16, and I stayed totally in my aerobic zone the whole way. In fact, hubby went with me and kept talking to me (such a chatterbox) and I had to answer him, so I was even able to chat a little. Hope this bodes well for my next VDOT test.
I am on a conference today and there is food everywhere
Haha .... so i choose fighting my body weight gains ran instead of having lunch.
Turned out to be a good choice ... It was a beautiful run along the river with nice view to the center of Heidelberg, with misty mountains lid by sunlight and colorful leafs everywhere. Will be my workout highlight for this week - for sure.
My TP Pace is 4:55/km, I had to slowdown myself a bit not to overachieve too much.
Happy thanksgiving.
It's disappointing that run fitness is so transient... but I know it'll eventually come back. Still, not a happy, happy, joy, joy.
I should take pleasure in running 5 mi mi 3 weeks out from a hamstring pull. There are some days I think I'd be a good (real) rehab guy, and some days I think I'd be terrible. :-)
@William, it's great that it's coming back that fast! I dislocated my big toe in the swim at IMFL a few years back and couldn't run for 6 weeks afterward. But that next summer I set run PRs in triathlons of all distances, so although I was disappointed that my run fitness seemed to "disappear", it came back quickly with some work. It sounds like you are well on your way!
1 mi w/up (E pace -20)
2 mi @ MP (wound up about 5-8 sec slow)
2 mi @ HMP (about 3-4 sec slow)
1.4 mi c/d (E pace -45)
A bit longer than 40 minutes but definitely got in some work.
2 x 1 mile @ 6:33 and 6:28
3 Miles @ 6:40
With w/u and c/d, got in a total of 62 minutes. Good week and now its time for the Iron Bowl. Hoping for an upset!
@ Kevin - Good luck on the 5K tomorrow! Represent strong!
I got out in dark late and did round II of the brick today. Wind was howling coming out of the north but I was dressed for it. 40 minute Z2/Z3 run……
High of 80 today! Was registered for a 5K this evening so I went to see how my left leg would go after Thursday's blow-out. Including a slow warm-up, I got in 4.47 miles at 9:51 pace. No work, just jogging...not not even that fast...it was schlogging! I couldn't open my stride on my left leg and definitely feels like I must have done a slight tear in the butt on Thursday morning. But I was a very positive sign that I could run at all tonight. I'll spend at least 10 days with only easy running before I try anything fast.
Week 4 NOS is done! 2.x 1.5 miles @ 7:25 on the tm, then another 11' @ 7:40 pace. 7.4 miles total in 60'. All felt good. Bring on week 5
Outside for run yesterday due to holiday travel. 2 x 1m: 8:23, 8:17 (Target 9:07). Going to do the bike today.
I completed a second run this week, no OS but mroe running time. 30' on the treadmill with 14' running.
Felt great and even dialed up the speed slightly. So one more week to dial up the run time and then a test
Gordon
first day doing FTP intervals with the new VDOT from the turkey trot. Had a two point bump and my new HMP Z3 was my old Z4. The 2X1 mile were not too bad, holding the Z3 for the last 20 minutes ws tough. Felt good though.
work works!
Saturday 16 miles @ 8:22 in 2:13:50, rTSS 167
Today 10.2 miles @ 8:11 in 1:23:31, rTSS 107
Total run @ 8:18 in 3:37:21 - pretty close to my finish time at Boston this spring.
Looking forward to a rest day and will be back on task by Tuesday.
Nice work everyone
@ Steve - Way to knock it out of the park! Get some rest !