5am run, main set of 3x 1mile repeats at TP, 7:44-8:00 goal, hit 8:00, 7:41, and 7:37. Then Ez jogging home. 5.5 total, 50min.
Just got a Garmin 310 on Fri. Been getting to know it over the weekend. This was my first real run having pace access. Really liked it. Been guessing on times and distance for years.
Nice job Chris! I definitely like running withe pace. Otherwise I tend to start way to hard and fizzle.
I'm in a bit of a taper for Rev3 Maine. 2 x 1/2 mi on TM (hard seems worth putting on the running gear for that!) 9:45-10:00 pace target met and exceeded.
Instead of 90' bike/30' run, life adjusted to 60' bike. Basically a 60' hammer session. Held watts that were as solid as my road position. Happy with that.
Due to big work day, continuing the audible today...(to be edited later this evening)
just finished a swim. only 1 hr available, so went with 20x100s at TP -5'' then 4x 25 ez cooldown. for the first time EVAH, feeling stonger with pull and the tempo.
and...
a 30' run, 2 mi @ z2, then 5x hill striders with sprints at the top, then .5 mi cool down ez.
Audible now finished, back on schedule for the week. Tho, I will be throwing in a group ride tomorrow evening. (long run in the morning)
Brick last night. 3 x 6' Z4 on the bike: 6' @ .948IF 6' @ .979IF 6' @ 1.00IF
30' run as Z4 out, Z2 back. Didn't quite hit the paces. (Much harder for me in the "real world" vs. treadmil): 15' @ 11:03 pace (10:00 target) 15' @ 12:04 pace (10:46 target)
Good week thus far....Doing an Olympic this Sat which is not ideal but wanted to do the race for fun.
This mornings bike called for 47 minutes of Z4, yowzers. All last season my Wed bike workouts were really lacking. I didn't have a PM last year. This morning was much better, I think the PM is really gong to help me stay motivated on the Wed bike rides. Managed to get 30 min of Z4 work in. I was a little guarded on digging into a hole as I want to have a solid long run tomorrow.
Z4 is much harder for me now on the trainer versus outside...
Skipping today's brick run after what is now 4 days of running in a row for me...
Glad to hear that others are adjusting the workouts to fit "life" as well! I did the 1:20 bike/ :30 brick run today but dialed back the bike intervals. Going on a month now, I've developed a sharp pain under my left kneecap at about the 1 hour mark of biking. Got some good advice from the medical forum on quad/hip flexor exercises to strenthen those areas and it seems to be working. Did intervals of 8', 10', 12' without pain. I've lost a good bit of power - my springtime ftp was 262, today I struggled to keep the intervals in the 230's. Will have to recalibrate. Running is just fine, interestingly.
@ Doug - Remember that there's a diff between an achieved FTP , like 262, and the Pnorm for the intervals. Don't panic. 230's are pretty dang close to the prescribed 95% FTP work.
Agree with Chris, In the OS I would try to get close to 1.0 but now .95 or even .92 is close enough. I'm trying to get better at not diggin myself into a hole and keeping the next workout in mind.
Not to start an FTP dicussion in this small group, BUT, hitting my current FTP is getting harder and harder as the weeks go on. Patrick has a great video on Youtube discussing this. Its on his Youtube channel. However, what I am noticing is that my .70 is actually feeling easier and easier. Almost to the point that I may bump my FTP up by 5W just by looking at how .70 feels. Coupled with having just done a 3 hour ride at .88 IF, gives me some evidence that my FTP maybe slightly higher than what's programmed in my JOULE. Now, if I had to do a 2x20 FTP test, I douibt I could prove the 5w gain... I'm Not stressing about it just yet. I'll reevaluate after RR1.
@ Nate - that's EXACTLY the same vibes I'm getting down here. Good to hear.
As for today's run...(pasted from the dashboard, posted here chuckling, not panicking)
Had one of those runs. Long Run planned with fancy shmancy z3 intervals in it....FAIL! K, so the intervals got shelfed, no big deal when I'm sitting here thinking that I'm lucky that I actually made it home running, rather than hitchhiking. Apparently, I'm not near the runner that my delusional self thinks. #it'sagameoftruthpeople!
However, I am still hitting the Thurs nite group ride tonight. Learning the Garmin 310, will compare to Joule #'s, and it's a rather tame ride. I can "Just Say No'' to the couple of sprints.
@ Chris- I frequently (OK, always) bag the intervals on the long run. No way I can run 1.5-2hrs even at ez pace after even jsut Z3 intervals (and my Z3 pace is too fast IMO)
But I'm a crappy/slow runner and not afraid to admit it! I embrace the tortoise in me. LOL
Ironically, tonight, I got in a mile at the start of my "long" run at Z4.
Here's how it went down: 1st mile @ 10:10 pace (Z4 is 10:02) first 2.75 mi @ 10:50 pace second 2.75 mi @ 11:33 pace
Grade in my favor first half, not so much on the way back. (Unlike my usual route which is opposite) Since it was a shorter long run, I went a little faster than Z1 (which is 12:22)
after that rough run yesterday (after reviewing Garmin file, it was a tougher route than I thought it was going to be) and then a moderate group ride that had a hard working 15' break in it, the cold water of today's swim really snapped my legs back into it.
was worried about this weekend's workouts until now. legs feel like they've cleared the junk from the last couple of days.
6:00- bike, 3:45, as prescribed. Pnorm came in a little low on the intervals but I have a hard time keeping them up around here. Lots of rollers. I try to 'work' the downs but it's still not enough to get the Pnorm up EXACTLY where I want it. And I've found that if I try going big watts on the ups to cheat the Pnorm up, then I blow up sooner rather than later. So, I hit the ups, capping at about 10-15% over the target for the interval, and then work the downs. Not sure if this is blowing my workout but I do know that I'm working my ass off so I better be getting stronger and fitter!
Both on the run and the bike. But, got most of the work done. And, it's no surprise that the Sunday 80%'s have a way of feeling more like 90-95% coming off of the FTP work on Saturdays.
Yesterday was scheduled ride but I switched the days since it was raining yesterday. Enjoyed a rare Sat. off to get some SAUs. Seemed weird to be on the couch, watching TV, screwing around on the computer. LOL Had a b-day party last night and ate some of my (worst) faves.. Nachos, wings, beer. Didn't overdo it though, just a bit of this and a bit of that. Good stuff!
Pretty easy ride today. 1:54 total, about 28 mil
20' @ .72 IF 35' @ .84IF 59' @ .78IF
12' (1 mi) run around the block afterwards. Hilly in my 'hood so slower than my usual trail runs. Then off to walk the dog in a "doggy pack walk" and to the dog park. Tuckered pups are good pups!
Comments
Just got a Garmin 310 on Fri. Been getting to know it over the weekend. This was my first real run having pace access. Really liked it. Been guessing on times and distance for years.
Shooting for the swim this afternoon.
I'm in a bit of a taper for Rev3 Maine. 2 x 1/2 mi on TM (hard seems worth putting on the running gear for that!) 9:45-10:00 pace target met and exceeded.
Group swim tonight....
Tuesday called for an audible.
Instead of 90' bike/30' run, life adjusted to 60' bike. Basically a 60' hammer session. Held watts that were as solid as my road position. Happy with that.
Due to big work day, continuing the audible today...(to be edited later this evening)
just finished a swim. only 1 hr available, so went with 20x100s at TP -5'' then 4x 25 ez cooldown. for the first time EVAH, feeling stonger with pull and the tempo.
and...
a 30' run, 2 mi @ z2, then 5x hill striders with sprints at the top, then .5 mi cool down ez.
Audible now finished, back on schedule for the week. Tho, I will be throwing in a group ride tomorrow evening. (long run in the morning)
Tue PM - Sweat test w 60 mins on the drainer at Z2 (lost wt + fluids in = 76 oz. Yowza! Brick run of 3.14 miles @ 8:38 average pace
Wed AM - 3125 SCY (yeah, I finished on the other side). Then ran 4.05 miles @ 8:09 avg. 1st mi was only 8:47, but then I started doing fartlek work.
6' @ .948IF
6' @ .979IF
6' @ 1.00IF
30' run as Z4 out, Z2 back. Didn't quite hit the paces. (Much harder for me in the "real world" vs. treadmil):
15' @ 11:03 pace (10:00 target)
15' @ 12:04 pace (10:46 target)
Total about 2.9mi.
Rest day today. Yiiipppeeeeee!! SAUs!!
This mornings bike called for 47 minutes of Z4, yowzers. All last season my Wed bike workouts were really lacking. I didn't have a PM last year. This morning was much better, I think the PM is really gong to help me stay motivated on the Wed bike rides. Managed to get 30 min of Z4 work in. I was a little guarded on digging into a hole as I want to have a solid long run tomorrow.
Z4 is much harder for me now on the trainer versus outside...
Skipping today's brick run after what is now 4 days of running in a row for me...
good luck on Thurs run!!!
Glad to hear that others are adjusting the workouts to fit "life" as well! I did the 1:20 bike/ :30 brick run today but dialed back the bike intervals. Going on a month now, I've developed a sharp pain under my left kneecap at about the 1 hour mark of biking. Got some good advice from the medical forum on quad/hip flexor exercises to strenthen those areas and it seems to be working. Did intervals of 8', 10', 12' without pain. I've lost a good bit of power - my springtime ftp was 262, today I struggled to keep the intervals in the 230's. Will have to recalibrate. Running is just fine, interestingly.
Everyone have a great run tomorrow!
Not to start an FTP dicussion in this small group, BUT, hitting my current FTP is getting harder and harder as the weeks go on. Patrick has a great video on Youtube discussing this. Its on his Youtube channel. However, what I am noticing is that my .70 is actually feeling easier and easier. Almost to the point that I may bump my FTP up by 5W just by looking at how .70 feels. Coupled with having just done a 3 hour ride at .88 IF, gives me some evidence that my FTP maybe slightly higher than what's programmed in my JOULE. Now, if I had to do a 2x20 FTP test, I douibt I could prove the 5w gain...
I'm Not stressing about it just yet. I'll reevaluate after RR1.
As for today's run...(pasted from the dashboard, posted here chuckling, not panicking)
Had one of those runs. Long Run planned with fancy shmancy z3 intervals in it....FAIL! K, so the intervals got shelfed, no big deal when I'm sitting here thinking that I'm lucky that I actually made it home running, rather than hitchhiking. Apparently, I'm not near the runner that my delusional self thinks. #it'sagameoftruthpeople!
However, I am still hitting the Thurs nite group ride tonight. Learning the Garmin 310, will compare to Joule #'s, and it's a rather tame ride. I can "Just Say No'' to the couple of sprints.
But I'm a crappy/slow runner and not afraid to admit it! I embrace the tortoise in me. LOL
Here's how it went down:
1st mile @ 10:10 pace (Z4 is 10:02)
first 2.75 mi @ 10:50 pace
second 2.75 mi @ 11:33 pace
Grade in my favor first half, not so much on the way back. (Unlike my usual route which is opposite) Since it was a shorter long run, I went a little faster than Z1 (which is 12:22)
after that rough run yesterday (after reviewing Garmin file, it was a tougher route than I thought it was going to be) and then a moderate group ride that had a hard working 15' break in it, the cold water of today's swim really snapped my legs back into it.
was worried about this weekend's workouts until now. legs feel like they've cleared the junk from the last couple of days.
good luck this weekend to all.
5:30- pre bike run, as prescribed, felt fine
6:00- bike, 3:45, as prescribed. Pnorm came in a little low on the intervals but I have a hard time keeping them up around here. Lots of rollers. I try to 'work' the downs but it's still not enough to get the Pnorm up EXACTLY where I want it. And I've found that if I try going big watts on the ups to cheat the Pnorm up, then I blow up sooner rather than later. So, I hit the ups, capping at about 10-15% over the target for the interval, and then work the downs. Not sure if this is blowing my workout but I do know that I'm working my ass off so I better be getting stronger and fitter!
ABP ride tomorrow.
Both on the run and the bike. But, got most of the work done. And, it's no surprise that the Sunday 80%'s have a way of feeling more like 90-95% coming off of the FTP work on Saturdays.
No head hanging here.
Yesterday was scheduled ride but I switched the days since it was raining yesterday. Enjoyed a rare Sat. off to get some SAUs. Seemed weird to be on the couch, watching TV, screwing around on the computer. LOL Had a b-day party last night and ate some of my (worst) faves.. Nachos, wings, beer. Didn't overdo it though, just a bit of this and a bit of that. Good stuff!
Pretty easy ride today. 1:54 total, about 28 mil
20' @ .72 IF
35' @ .84IF
59' @ .78IF
12' (1 mi) run around the block afterwards. Hilly in my 'hood so slower than my usual trail runs.
Then off to walk the dog in a "doggy pack walk" and to the dog park. Tuckered pups are good pups!
1 week til Maine!