NOS Week 7 Run Sessions
I'm alternating run/bike volume each week and this is a run volume week with lower intensity which works for my bad leg. Ran 9.04 miles tonight @ 8:51 per mile average pace. My left leg/cheek felt almost fully better tonight, but I think I've put on some holiday weight. Ugh! Temp this evening was upper 60's and breezy and some humidity. I was wearing a singlet which looked like it was plastered to me; and at 7 miles, my shoes were totally soaked and squishing from sweat....double Ugh! No weather on the horizon for Tampa. The next week looks to be steady with lows between 58-60 and highs between 78-80.
Swam 3500 yards in the AM.
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Lunch run complete for me: http://connect.garmin.com/activity/134356978
144.5 TSS for the day………
Wednesday's run, 3 x 1m:
8:07, 8:05, 8:04 against a target of 9:07.
Work works!!!
Week1: 8:48
Week 2: 8:40
Week 3: 8:34
Week 4: 8:16
Week 5: 8:13
Week 6: 8:08
Week 7: 8:04
Well I didn't run on tues as I've been fighting a cold, the bike felt grueling, and I wanted a strong run today since its the last set of intervals before we retest. I did my 4 x 1 mile outside as we are still having nice mild temps.... at 7:17, 7:04, 7:04, and (wait for it.....l) 6:58! Target pace is 7:27, so I'm pleased with those numbers. And hope I have seen the first of many miles this year that start with a 6!!!!!!!
Jenn and Bill, awesome work, taking it down into the 6's!!!
X2 great work all
Got in a very easy 7 miles Tuesday night at JJ pace (just jogging). Tried to get up and swim this morning...no luck...too tired. Yeah, I needed the sleep. I did manage to sneak in 20 mins core exercise this morning and took a long lunch to my back-up pool near work for 4,000 yards (using fins or pull buoy to speed it up). Feeling better.
@ Robin - way to bring the times down!
Excellent job pusing new levels for Robin, Bill and Jenn.
I'm still just running. I got 2X15' running on the treadmill today. I get a little push back from the knee when I up the speed so no test yet. I have been slowing increasing time running so I won't complain.
Gordon
Robin - Awesome to see your improvement. Can't wait to see your time drop next week!
So odd to have such high temps here. I looked back at my workout last year on this day, and it was barely above freezing and I had to deal with ice. Today was mid-40's and a bit of rain for the last 15'. Thankfully not too much wind with it.
4x1mile (5’ RI) @ Z4 - 7:36
NGP/Pace
7:32/7:33
7:33/7:19
7:15/7:30
7:22/7:22
just finished mine - 3x1 @Z4 (7:36) + 1x1 @Z3(7:53) - everything feeling good - dinner = ravioli + choc milk
so about the testing next week - anybody thinking a 5k race this weekend? - i've got a choice of 2 - i think i'll aim for the Sunday flat/fast course unless weather/slippery roads dictate otherwise - i'm not sure why but i really struggle with the mental aspects of 5k TT on TM - much rather battle the elements outside - on the flip side i know the TM keeps me honest w/my paces - much more efficient wko
@ ;Robin - that is some crazy fast run progression! Wow!
@ ;Daniela - I would gladly give you some vDOT in exchange for some of your FTP!
@Jenn, thanks! To be fair, I'm coming back from an injury (bike wreck this summer) so still trying to get back previous run fitness. I'm sure that's why it's changing so fast. Still, I thought it would take a lot longer and I'm very happy about it. Now if I can actually lower my previous 5k PR (not all that speedy at 25:00), then I will be truly happy!
Way to bring it Ladies! Keep raising that bar higher!
Tonight, I'm going to a nutrition lecture by Jennifer Hutchison, USAT Level III certified coach, RD and sports nutritionist. Need to get motivated and back on my diet.
I admit, I am missing a run workout weekly to keep the bike on track. The miles are coming much easier: cruised through 3x1mile @ 6:40 ish and finished again this week with 1 @ 6:00. Curious what my test result next week will be....
PM...steady 7 mile run
AM - Bike
PM - Swam 2000 yards with technique/drill focus
PM - Mowed front yard.
PM - Ran 8 miles. "Cool front" coming in bringing tomorrow's high down to 70, but still plenty warm this afternoon for me to sweat buckets.
Crap Paul - what is that, about 300 TSS day?
connect.garmin.com/activity/135020189
Sat brick run complete with 2 boys along with me on their bikes. About 155 TSS day for me.
The only bad thing about a Sunday off is that it means there will be a Monday test!
30 mins core + 13 miles trail run @ 8:37 per mile average pace. My leg is pretty much better now, but I lost a month of intense workouts.
For the week:
Swim x 4: total 13,000 yards
Bike x 3: total 70 mles on the trainer (this is the OS part of this week)
Run x 7: total 55 miles
Core x 3: total 70 mins (also 2 x 7mins water running)
SAU balance - overflowing. Scored big last night. Took the frau on a surprise date and had her in tears when I pulled up to the venue. She's so sentimental...makes it just too easy for me.
I got in 40' today outside with 30' of that running in two sets. Looking to extend that to 30' straight next week.
Gordon