Week 19 NOS Run Workouts
- 35 minutes and change on the treadmill today. Warm up / cool down and 2 blocks of 15 minutes @ 8:00 and 7:00 paces. Looking forward to getting back into the zone.
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- 35 minutes and change on the treadmill today. Warm up / cool down and 2 blocks of 15 minutes @ 8:00 and 7:00 paces. Looking forward to getting back into the zone.
Comments
Got to the gym early this morning through a snow storm. Between last night and today expecting 10-15cm (4-6 inches) and probably got more than that already. The drifts were up to my knee and a few beyond that. The biggest one was inbetween two condo buildings as a young kid walking to school with is dad was in to a snow drift up to his head, probably close to 3 feet. I have a feeling I won't be getting off the trainer for a little while.
Now as for the workout.
35' on the treadmill. Biking tonight after work.
Gordon
Today's brick was amazing with me running well. I am looking forward to exiting the OS, but have sure enjoyed doing it with you all.
@ Paul - At least you have seen one... I do like snow myself so I guess I'm in the right place.
40' on the treadmill today. The run felt great. I wanted to go faster and longer but resisted the temptation. I might even get in 2-3 weeks of OS work in at this point but really just looking to get my running on track now so I'm ready to build up the distance at the start of the IM plan.
Gordon
AM - Swam 4000 yards. They forgot to cover the pool last night and it was only 80 degrees. But I suffered through it knowing it might be colder in Saskatchewan!
PM - Ran 6. Happy that my left foot is feeling better, but so-so run with 2x 1 mile at 30 secs faster than projected 70.3 pace.
1.5 mi at 6:19
0.75 mi at 6:19
0.75 mi at 6:25
Then sit on the porcelain throne for 20 minutes while the GI made it clear that it was very unhappy. Not sure why. Very not happy. Bullheaded me went to the pool anyway and whipped out a good ~15 x 100 main set. Tummy settled after warmup, so it was all good.
6 a.m. boogie for me today. 50’ Z4 run target pace was 6:51 but cold, windy, hilly gave me back NGP 7:05, 7:01 and 6:32 actuals…………
BTW, St Croix starting waves are already posted. Crap! I haven't gotten through San Juan yet and I'm getting excited about the next one. Must - focus - on - execution. One thing is for sure...on the last day of the NOS, I'm probably going to be working a lot harder and longer than some of you guys.
40' run today in great weather, relatively speaking. Just got in done. I will be biking later today.
Gordon
Swim - About ~2600 yards OWS off Clearwater beach. Water about 70 degrees with 1 to 3 foot chop...a few breakers up to 4 ft. My local club set up 2 buoys 1/4 mile apart and I did 6 x 1/4 mile, but I was all over the map with the waves coming in at an angle...and with the chop you couldn't see the very small buoys until you were within 100 yards. But it was great to get out of the pool ... last OWS was late Oct.
Run - Went 6.06 miles after the swim and threw in to climbs over the Sand Key bridge...a significant hill no matter where you are from. Felt very good despite the humidity.
Left the beach and went straight to Chainwheel Drive to drop of my bike and wheel back for TBT pick-up. Trainer ride coming up later today.
Another week complete 42' run nothing fancy. This was the end of week 16 for me.
Gordon