Have a great weekend everyone. Wish me luck at the swim clinic tomorrow! First time in the water since Sept.!
Yep. I'm in the Bay Area. Live in East Bay, work in downtown financial district. My office window literally overlooks China Town. So when the weather's decent I go run outside at lunchtime. Lots of HILL WORK available when needed.
Good luck on the clinic. I suppose you'll be getting the cobwebs out.
Workout today good, but I made an interesting mistake and all because I kept listening to this motivational speech. I was supposed to do 2x12' at FTP in the MS1 but I must have lost track because when I checked my data in WKO I noticed that I had done 3! No wonder the final intervals were tough. Haha. I hope I don't pay for it later.
Final WKO:
MS1: 3 x 12' (4') @ 1.0, 1.0, 1.02
MS2: 1 x 6:26 ' (5') .966
MS3: 2 x 15' (2') @ .85, .858
Incidentally, has anyone ever listened to the motivation speech by a High School Footbal Coach. I swear I was in tears in the last interval, tears of emotion more than pain I'll link to it here below
Nice work all. Another rainy morning in SoFL so no bike yet again. Did make it to PT for 90 min of torture. Knee cap is tracking better and VMO is firing normally now need to see Dr to get clearance to start jogging. Little worried as knee is very stiff and sore this week with no riding. No rain in forecast for tomorrow but temps will be in the 40's.
legs feeling pretty cooked today. trying to decide between hitting the track for my 2x 1.5miles or bagging that and going for a more steady effort trail run.
legs feeling pretty cooked today. trying to decide between hitting the track for my 2x 1.5miles or bagging that and going for a more steady effort trail run.
2mile warmup with Strides (7:55-8:00) - 2x2mile @ 6:38 avg. with 4min./400 recovery - 3.5 miles @ 6:58 avg. - finished with 1mil with 6x.1mi inclines strides (4-5%)....kickin'!.... I stepped up to the advanced workout today; I know I can handle the advanced plan for running...it will be interesting to see how the Bike work goes....I also need to pay attention to the workouts...I only gave myself 4 min. recoveries when I was alotted 6..LOL.
Looking forward to the rest day...I hope to swim as that really helps my legs recover.
Oh...and WAY TO GO LANCE!...2nd place @ Panama 70.3...smokin return to racing.
I approached today's run with a bit of trepidation because the last time I did a run of 2x 2 miles @z4 I blew up in the second interval. So when I saw that the warmup was pretty fast I actually dialed it back and took a recovery for 3' before starting the MS intervals. Overall I settled into the intervals nicely and finished them without any problems.
Overall 8.67 mi in 1:00:01 (6:55 pace). Current z4=6:58, z3=7:07, z2=7:24.
No run for me today or yesterday - still nursing a sore heel. I'm convinced it is a result of the fall I took last week as my left calf and achillies are now tight too. Yesterday I did ride for 2.5 hours and swam 1 hour. On the bike, after an extra long WU, did 2x12'(4')@257avg W, then 2x16'(4')@ 213 W. Then did a spin class as I was tired of looking at the watt readout. No heel pain during bike or swim. Lots of ice and stretching later in the day.Today, I swam again for 1 hour doing drills and 2x500, then 5x50. Then did computrainer class. It was all climbing today. I averaged 220 W for 75 minutes with 9 x 1' extra steep climbs at 325 W. Even hit 400W on one of them for about 10". Finished with 3' @ 300W on a final flat. Heel felt fine. Icing it right now.
Have a good week everyone. Since I'm traveling on business Monday and Tues, I'm taking both as rest days to see if my heel responds.
Great day today! I ran my first 10k race! It was the in the Chinatown section of downtown L.A.. It is called the Firecracker 10k. Super fun course with a lot of hills that offered really great views of the city and down into Dodger Stadium. My goal was sub-8:00/mile pace, which is quick for me - especially on such a hilly course - 660ft of up and down in a 10k....
Time on my watch is also a little long. I had my finisher medal on and was already high-5ing before I remembered to stop the clock. Duh!
Made it through swim clinic, although I swallowed a lot of water! Learned some good stuff, and looking forward to seeing the video anaylsis. (I'll post when I get it so any of the EN fish can comment too). The technique is probably a little different than old school technique but makes sense to me. (Not sure if anyone is familar w/ Karlyn Pipes-Neilsen but it is her technique for the most part) http://www.goswim.tv/entries/2909/go-swim-freestyle-with-karlyn-pipes-neilsen.html
Very tired, cold and hungry after 2 hours in the pool but looking forward to being faster and most efficient in 2012!
Ended up doing a 2.5 mi run today, about 70% of which was on sand @ the beach. Thinking of using it as my run test, but struggling a little with the factor to apply, if any to take account of the sand. Hmmm... Also, my 12yo son finished ahead of me for the first time in a race and earned an AG podium as a result (!). Needless to say, he's stoked. . The 14 yo girl also ran and was 4th in her AG. Proud of her for doing it. (I think the prospect of pe extra credit was a big help).
Ran about 2 mi easy to the race site to warmup ... Then 1 mi @ 7:33 (on pavement), 1 mi @ 8:06(sand) and finished the last 0.5 in 3:50 (about 1/2 sand) . Then ran about 5 mi home, about half on the beach. Pretty tired and actually sore from that. Running in the sand, even the hardback by the tide line is a workout!
Using projected 5k avg pace and the 2 mi split in my calculator gives me a 1-2 pt vdot bump to where I finished OS last year.
Hoping to do bike test before trip starts wed. Less optimistic about that since cycling has suffered from consistency issues the past 2 was with work, poor weather and kids sports stuff..
Great day today! I ran my first 10k race! It was the in the Chinatown section of downtown L.A.. It is called the Firecracker 10k. Super fun course with a lot of hills that offered really great views of the city and down into Dodger Stadium. My goal was sub-8:00/mile pace, which is quick for me - especially on such a hilly course - 660ft of up and down in a 10k....
Time on my watch is also a little long. I had my finisher medal on and was already high-5ing before I remembered to stop the clock. Duh!
Did my Run wko today. I did NOT feel like doing it. It rolled around to 4:00 and I still hadn't got out there. I got dressed and went out. The warmup was tough. My legs felt heavy but after I got started, something clicked and I was running @ TP easy enough.
MS: 2x2mi @ TP. My Garmin choked after the first interval and quit the workout. Restarted it but it got split into 2 separate workout files.
I'm planning on 20 weeks, but adding swimming and a long Saturday ride starting in week 17. Then I'll join the HIM plan for week #5. That's exactly what I did last year and it worked really well.
Comments
THANKS.
Yep. I'm in the Bay Area. Live in East Bay, work in downtown financial district. My office window literally overlooks China Town. So when the weather's decent I go run outside at lunchtime. Lots of HILL WORK available when needed.
Good luck on the clinic. I suppose you'll be getting the cobwebs out.
@All
Workout today good, but I made an interesting mistake and all because I kept listening to this motivational speech. I was supposed to do 2x12' at FTP in the MS1 but I must have lost track because when I checked my data in WKO I noticed that I had done 3! No wonder the final intervals were tough. Haha. I hope I don't pay for it later.
Final WKO:
MS1: 3 x 12' (4') @ 1.0, 1.0, 1.02
MS2: 1 x 6:26 ' (5') .966
MS3: 2 x 15' (2') @ .85, .858
Incidentally, has anyone ever listened to the motivation speech by a High School Footbal Coach. I swear I was in tears in the last interval, tears of emotion more than pain
I'll link to it here below
I am a Champion
I feel ya. My legs feel toasty and fried.
2mile warmup with Strides (7:55-8:00) - 2x2mile @ 6:38 avg. with 4min./400 recovery - 3.5 miles @ 6:58 avg. - finished with 1mil with 6x.1mi inclines strides (4-5%)....kickin'!.... I stepped up to the advanced workout today; I know I can handle the advanced plan for running...it will be interesting to see how the Bike work goes....I also need to pay attention to the workouts...I only gave myself 4 min. recoveries when I was alotted 6..LOL.
Looking forward to the rest day...I hope to swim as that really helps my legs recover.
Oh...and WAY TO GO LANCE!...2nd place @ Panama 70.3...smokin return to racing.
Overall 8.67 mi in 1:00:01 (6:55 pace). Current z4=6:58, z3=7:07, z2=7:24.
12' W/U – 9'@6:37 then 3'@7:33
2x 14' @z4 – 6:41, 6:41
(6' recoveries – 7:54, 7:40)
Remainder 8' @6:48
http://connect.garmin.com/activity/149163152
Nice runs everybody.
No run for me today or yesterday - still nursing a sore heel. I'm convinced it is a result of the fall I took last week as my left calf and achillies are now tight too. Yesterday I did ride for 2.5 hours and swam 1 hour. On the bike, after an extra long WU, did 2x12'(4')@257avg W, then 2x16'(4')@ 213 W. Then did a spin class as I was tired of looking at the watt readout. No heel pain during bike or swim. Lots of ice and stretching later in the day.Today, I swam again for 1 hour doing drills and 2x500, then 5x50. Then did computrainer class. It was all climbing today. I averaged 220 W for 75 minutes with 9 x 1' extra steep climbs at 325 W. Even hit 400W on one of them for about 10". Finished with 3' @ 300W on a final flat. Heel felt fine. Icing it right now.
Have a good week everyone. Since I'm traveling on business Monday and Tues, I'm taking both as rest days to see if my heel responds.
Great day today! I ran my first 10k race! It was the in the Chinatown section of downtown L.A.. It is called the Firecracker 10k. Super fun course with a lot of hills that offered really great views of the city and down into Dodger Stadium. My goal was sub-8:00/mile pace, which is quick for me - especially on such a hilly course - 660ft of up and down in a 10k....
Time on my watch is also a little long. I had my finisher medal on and was already high-5ing before I remembered to stop the clock. Duh!
Here are the splits:
Summary 49:57.1 6.28 7:57
1 8:09.4 1.00 8:09
2 8:49.0 1.00 8:49
3 8:53.0 1.00 8:53
4 7:15.0 1.00 7:15
5 7:24.0 1.00 7:24
6 6:36.0 1.00 6:36
7 2:50.7 0.28 10:06
Here is the whole profile:
http://connect.garmin.com/activity/149206807
Week six is in the books!! Way to go people!!
Very tired, cold and hungry after 2 hours in the pool but looking forward to being faster and most efficient in 2012!
Had to move some things around, as noted before.
. The 14 yo girl also ran and was 4th in her AG. Proud of her for doing it. (I think the prospect of pe extra credit was a big help).
Ended up doing a 2.5 mi run today, about 70% of which was on sand @ the beach. Thinking of using it as my run test, but struggling a little with the factor to apply, if any to take account of the sand. Hmmm... Also, my 12yo son finished ahead of me for the first time in a race and earned an AG podium as a result (!). Needless to say, he's stoked.
Ran about 2 mi easy to the race site to warmup ... Then 1 mi @ 7:33 (on pavement), 1 mi @ 8:06(sand) and finished the last 0.5 in 3:50 (about 1/2 sand) . Then ran about 5 mi home, about half on the beach. Pretty tired and actually sore from that. Running in the sand, even the hardback by the tide line is a workout!
Using projected 5k avg pace and the 2 mi split in my calculator gives me a 1-2 pt vdot bump to where I finished OS last year.
Hoping to do bike test before trip starts wed. Less optimistic about that since cycling has suffered from consistency issues the past 2 was with work, poor weather and kids sports stuff..
Sorry all. Multiple post issues w ipad
Very cool. I see that the course was almost all downhill after mile 3. Good job.
@Kim - Good job on your swimming!
Did my Run wko today. I did NOT feel like doing it. It rolled around to 4:00 and I still hadn't got out there. I got dressed and went out. The warmup was tough. My legs felt heavy but after I got started, something clicked and I was running @ TP easy enough.
MS: 2x2mi @ TP. My Garmin choked after the first interval and quit the workout. Restarted it but it got split into 2 separate workout files.
http://connect.garmin.com/activity/149256074
http://connect.garmin.com/activity/149256081
Week 6 is DONE! One more until test time. Yahoo!
@ Dio - I move into the HIM plan after week 14...I did the full 20 weeks last year.
Yep. I planned my A race later in the year so that I could get the full 20 in.
[deleting double post]