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Week 17 NOS Run Sessions
Well I stuck around long enough to start an OS thread.
25' brick run after the bike. Again nothing fancy just running. The thought of a test is creaping back in to my mind.
Gordon
0
Well I stuck around long enough to start an OS thread.
25' brick run after the bike. Again nothing fancy just running. The thought of a test is creaping back in to my mind.
Gordon
Comments
Ran 5.8 miles tonight w 2 x ~1 mile hard. My Garmin 405 froze up and I didn't get any splits after 2 miles...only saw "Totals" on the watch. I think when I was checking the start of my first split I got some sweat in the bezel and it would not go back to timing. Somewhere along the way I stopped it, so had to measure the distance with Map My Run. Very annoying.
Had a beautiful evening for my run tonight out on Pre's trail where the great man once tread (and many Olympians still do!)
2 x 1/2m + 3 x 1m. Target 8:44 pace
1/2s: 4:07, 4:06
miles: 8:28, 8:29, 8:26
@ Gordon - way to nail that brick run!
35' run today. I was feeling good and picked it up a little 2X1mile around 9:30 and even saw high 8's on the garmin. Basically had to hold back for most of the run which is a good sign. We will see how I feel tomorrow for the bike which will be the real test.
Good thing I have Friday off to sleep in.
Gordon
Oh yeah - the new 910xt is great...
@ Shaughn - my morning swims don't effect evening runs...and if I run right after, I'm only a little heavy legged the first mile.
Today - Swam 4,000 yards for the 10th consecutive day of swimming (29,500 yards total). I smell like chlorine even after I shower. Anyway, I'm declaring success on my swim focus experiment...time for other crazy ideas. Pulled the plug on doing anything tonight and will bike long tomorrow and shift a long run to Saturday morning when we are expecting better weather.
3 x 1200 (on the treadmill) right at 7:13
Added another 15min at HMP (7:24) before I ran out of time.
Looking forward to testing my fitness in a local 10-miler this weekend.
Great work Brett/Paul!
Just 23 days until San Juan 70.3!
So I finally did a 5K test today. 19:38. VDOT 51
Last year, I got to 52 by the end of the OS and 53 mid summer..
The good news is that last year, it was 6 weeks or so between my 51 and 52 VDOT tests, and I have a 6-7 week run focus coming up right now. (My OS is a little extended and I worked in a couple of low key/rest weeks.) So there's good reason to think I can get at least close to last year's time. And that was my goal for this OS: increase bike strength while holding the run and try to figure out how to help my swim out. So far so good.
I did my 3rd week of ramping-up to a 1/2 marry, 21km first time ever and feel kind of ok, but I know now what will come to me.
Details see i my notes for 1/2 Mary in 5 weeks. Work really works, first time I have run for 2hour had i have no real pain or injury (beside some sour/tight hips/limps).
Good luck with your long runs ... c.u. Kai
10.15 miles, 1:15:59. Big PR for me, with some gas in the tank at the end.
Workworks!
Awesome run Brett! I don't think I would do so well in those conditions, but I could follow your footsteps by tracking you in the snow.
I ran 15 miles this morning @ 8:34 average on dirt trails alternating Z1, Z2 and maybe Z2.5. I gave at the pain cave last night and couldn't go any harder. But that's about 3 miles more than I planned. We are having a 2 day "Spring Cool Down" with temperatures in the 60s and drier air, so I took advantage of the better weather to work on my endurance.
Swam 3000 yards in the afternoon...a little crampy in the feet, but otherwise good.
840 TSS for the week using Week 14 test zones.......time for Guiness and Oscars now!