NOS week 6 run sessions
Have the morning off so after my 2 x 20' bike, I bucked up, broke out my balaclava, and did 40' easy outdoors. A balmy -26c with windchill but I could not stomach any more tm running. Despite the stupid temps and icy roads I managed 4.43 miles in 40'... Not stellar but could have been worse. And felt soooo much better than that stupid tm.
@gordon, thank you for the suggestion to take it outdoors on tues and sat, whenever possible. Until now, I have been bricking my tues and saturday runs on the tm, but I'm gonna give this a shot for awhile. I really miss outdoor running, even if my times are a bit slower.
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@Jenn, holy cow that's cold! It was -3c when I went for my run last night and I was feeling the chill. Good for you for braving the elements!
Sounds like you need some better treadmill entertainment. Movies, music, podcasts...gotta be better than -23 degrees!
@ Jenn - nice job getting outside. Yes hitting the zones can be a challenge with icy conditions but that's why I leave the z4/TP stuff on the treadmill. I'm almost back to the brick runs, hopefully next week. The transitions are definitely interesting going from indoor cycling to outdoor running.
@ ;Chris - With the proper clothing and amount of layers I stay warm in pretty much any weather down to -40C, which is also -40F. When you are running hard you just generate the heat.
I'm one of those crazy canucks that actually likes the winter. My best story is going sledding in -40C one Christmas about 15 years ago (I was 25 at the time), me and three other friends were all I could get out. Even stayed for a 3/4 of a hour.
I'd better go so that I can finish my work and get to the gym to do my Wednesday run today.
Gordon
Used Jenn's "outside in the cold" mojo to brave the +25 degree F windchill temps in Dallas at 1 pm:
I got 30' in on the TM with 2X10' running. I had to back off on the speed and time a little today due to my knee.
Off day tomorrow which is needed.
Gordon
Got it done early this AM on the tm.... 3 x 1 mile @ 7:25ish and felt comfy. Then another 10' @ 7:40. Total 7+ miles in 60'.
@bill, I'm continually impressed by your strong runs and getting them done so well in the cold and dark.
Went outside for mine yesterday, gloves and headband get too warm on the intervals, but then I start freezing on the way back home when I'm cooling off. 1/2 m: 3:58 pace, 1m: 8:11, 8:14. Target 9:07. Still making progress every week, very exciting!
good work all,
got mine done, with a few complications ... ... ...
had packed my running bag last night and go to turn on the garmin before the run and it's dead (must have turned it on when I put it in the bag last night). Debated waiting until I had time to charge it, and realized if I did that I would be backing this run up against tomorrow AM's FTP intervals. So went on RPE.
did my w/u, then 1x1/2 and 2x1 with (3) and (4) respectively, based on time and RPE. Then did strides at the end as I am working on cadance.
net time was a PR for the 5 mile course I was running by 2 minutes, and my rest periods were SLOW!
Glad I went out as this is supposed to be the last day of 70's weather for a while.
Wed mojo - 8 Mile
SS
Interval 1 - 6:51/mi
Interval 2 - 6:33/mi (I think I was running slightly downhill for this one)
Interval 3 - 6:51/mi
Remainder at 7:22/mi.
as posted on the Bike thread, had to stay down last week after wednesday.
Moving my schedules to one day ealier allowed me to do the Tuesday ran as "second run" instead of treadmill brick.
Mon 2nd Run :
at 9pm 0°C lot's rain but no snow, got
23' Z2 Pace and
15' Z3 Pace in
3x Hill Strides(20Sec sprints)
Tue Run FTP 60':
at 8pm +1°C this time lots of snow flakes on my glasses, hate my glasses get foggy during the rest intervals.
4' 4:48/km,
8' 4:48/km,
8' 4:41/km
added 10' Z3 (5:02/km)
Went into a sauna (90°C) to support my legs to recover quicker.
@Shaun - I watch the 8 Mile battle scene at least a couple of times a season for inspiration...love it! By the way...windchill is for sissies...only windchill that counts is what you create running!
@Robin - you're definitely taking the overachievement crown this week...holy cow! 1' under target is huge!
This is a bad @#$ crew when it comes to the cold! Can't wait 'til it actually gets bad out there. I may get a sub zero day this weekend. What I really need, though, is another 6-12" of snow so we can get the x-country skis busted out!
4 X .5 mi @ 6:27/mi
1 mi @ 6:27/mi
My legs were feeling it afterwards so i rested a couple hours and then stretched them out playing some indoor soccer!
i hate the TM from a monotony/boredom standpoint but it sure keeps us honest - either you hit the programmed paces or you're discharged off the back end - it's all about not hitting the "slow" button before i finish my distance
Wow! How about that cold in the prairie provinces - nice work Jen and Gordon. Only now starting to feel like winter on the Niagara peninsula. I am learning how to love the track over the treadmill. 3x1mile yesterday @ 6:52, 6:43, 6:39. Felt so good I threw in a victory mile @6:00. I got a feeling I need to race a 5k and adjust my zones....
Fri AM - 3600 yards swimming for a total of 10,500 this week. +7 mins water running to stretch out the legs.
Work works baby, and I'm working!
Fantastic run this afternoon! Relative warm spell here with temps at -6c! Ran 60' ..... Avg pace 8:03 outbound and 7:33 return (target paces 8:00 and 7:40) for a total of 7.71 miles. The sun was shining, roads were clean, air was fresh, and I had to slow myself down despite the hard bike workout earlier today. I am sure I will pay for this in spades during tomorrows repeats, but it was worth it
Now I get to chillax and watch kona!!!!!
Super nice run Jenn!
Pulled this one back a tad hoping to hit those 2X2s tomorrow........
Sunday's run today, the temps picked up to a relatively balmy 40 degrees, which felt heavenly.
2 x 1.5 miles: 12: 28 (8:18 pace), 12:26 (8:17 pace) My last 5k was an 8:41 pace, so I'm hoping that is going to come down a good bit when I retest in 2 weeks!
@jeff, I hate when that happens!!
Did my 2 x 2 miles outside today as roads are still nice and dry. Wow does it make a difference to do these outdoors, in a good way! Ran 4 miles with some friends to warm up, then the 2 mile intervals at 7:23 and 7:16. (target pace 7:27).... Capped off with an easy 1k swim during my daughters swimming lesson. Week 6 in the books!! Are we almost there yet?
First OS week of not having to skip/reschedule a run session! Planning on making it a 2 week streak now.
Hit my 2 x 1.5 at 6:50 and 6:57
Wow, how about those 2 X 2s on the heels of Saturday's load! Legs were complaining a bit
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connect.garmin.com/activity/134047895
Great work guys! Week 6 is in the books!
SS
Nice job getting the workouts in this week. My plan turned out to be a disaster.
My plan was to use the in laws treadmill but it was packed up. So I opted to wait for the hotel gym over gravel roads, bad choice. Hotel has no gym so after visiting my father in law at the hospital a window opens up for a 30-40 minute run. I throw on everything I have 2 t-shirts and a long sleve, swimming trunks and jeans on the bottom and head out for a run. In retrospect I should have just used my jacket at -10 to -12C but did okay. The WU and CD walk was cold.
I followed that up with a 4' transition and to the pool for swimming and 12-15 trips down the water slide with my nephew ending a good night. It was probably a long transition considering I already had my swim trunks on. I'll have to work on that before lake placid.
Gordon