Did mine early this morning in the dark and the cold. It was ~15 degrees, so I don't know what y'all are complaining about in the 30s and 40s! Did 4x200 @ ~52 then 2x1000 at 4:00 pace...almost dead on my target. This is the first time I've ever consistently done workouts in the morning. I'm a 5:00 a.m.er lTuesday-Thursday and hitting the weekend workouts ~6:00 or 6:30. Makes for much easier evenings. Congrats to everyone for knocking them out!
My run seemed almost identical to Chris G.'s as I did a 2 mile wu with strides then the 4X200 at 5:20 to 5:30 pace and the 3X1000's went 5:42, 5:42, 5:49 with the last a little distracted also but for the reason I almost got hit by a car. I couldn't beleive it, this road is a main road with a huge side burm of probably over 5' or more and this idiot must have been asleep going to work or something because he was way over the white line heading right at me and I had to jump it into the ditch or I swear the mirror would have hit me. If that don't make the heart go up a little, even in a VO2 interval. I even had one of those bright flashing strobe type lights on my hat, reflective coat gear, and running light around my waist, I don't know what else I could do. OK enough ranting but finished 7 miles in 48:35 total and need some new shorts that I filled duriing the car incident.
Glad that you did not get hit. Sounds like you were lit up like an xmas tree. I often think that I am far more visible in the dark and that cars give me more room in the dark. Figure it is cause with the lights on the usually dark clothes with reflective strips all over I look like an alien or something.
Today I had Apollo Ono watching my intervals from the trackside. I did my intervals at the olympic oval and he was just hanging out and chatting. I would have thought he would be in Vancouver by now, maybe wants to stay at altitude as long as possible?
Took until the third 200 to shake out the cobwebs. 2x1000 not so bad. Just set the incline to 1.3% (I feel good there), speed at 7.6-7.7 just did it. Not too bad.
Next week if I'm indoors, I'm gonig to bring an incline//pace cheat sheet with me and do these with some "hills." Change it up a bit.
Okay...shoulda biked Tuesday, run yesterday, and biked today. What happened was, skipped Tuesday (exhausted), biked yesterday, supposed to run today, but roads are icy this morning, and a 2 hour school delay, AND I'm tired...Lower back hurts so going back to p.t. Monday. I'm sure if the back didnt hurt I'd have more umph to get it done. Honestly, I'm tired and feeling burned out...Am I the only one? Everyone else seems to be crushing it...
Okay...shoulda biked Tuesday, run yesterday, and biked today. What happened was, skipped Tuesday (exhausted), biked yesterday, supposed to run today, but roads are icy this morning, and a 2 hour school delay, AND I'm tired...Lower back hurts so going back to p.t. Monday. I'm sure if the back didnt hurt I'd have more umph to get it done. Honestly, I'm tired and feeling burned out...Am I the only one? Everyone else seems to be crushing it...
Barbara,
Good for you for recognizing you're tired and not pushing through. It's so hard to do when most of the posts are all about pushing through and getting it done. Others are tired and burned out, or have already gone through that phase. I did. I backed off a bit, skipped a workout, got more sleep, and bounced back. Mike G. just posted about how he hasn't run since last Thurs because he needed some rest.
Okay...shoulda biked Tuesday, run yesterday, and biked today. What happened was, skipped Tuesday (exhausted), biked yesterday, supposed to run today, but roads are icy this morning, and a 2 hour school delay, AND I'm tired...Lower back hurts so going back to p.t. Monday. I'm sure if the back didnt hurt I'd have more umph to get it done. Honestly, I'm tired and feeling burned out...Am I the only one? Everyone else seems to be crushing it...
I agree with the wise Halligan. You really can't be getting burned out in January and expect to keep it going strong all summer. If you need to stand down just do it. So what. I have been feeling pretty roughed up this week myself after having to push Sunday's run to Monday and having no break in the intensity. I have managed by just doing the main work on the bike [skipping the .85 stuff at the end]. Is this ideal? Oh course not. Is it a good call? I think so.
Remember that this is just a game for bored middle aged folks...gotta keep it fun, especially when A races are 6 months away.
Ditto. I only did about 10 minutes of .85 stuff this morning after getting the work done. For me it was a combination of being tired and having a lot of stuff to do (mentally stressing). One thing I do which really rejuvenates me is to read a good cycling/running article or watch a quick cycling/running video. (YouTube is convenient with short videos). This gets the competitive juices flowing again for me. I do the same many times before a race. It gets me fired up.
Mind over matter: If you don't mind, it don't matter.
And, then sometimes you just have to listen to your body and rest.
It's supposed to be fun. And, if you ain't having fun, you gotta change something.
Ditto. I only did about 10 minutes of .85 stuff this morning after getting the work done. For me it was a combination of being tired and having a lot of stuff to do (mentally stressing). One thing I do which really rejuvenates me is to read a good cycling/running article or watch a quick cycling/running video. (YouTube is convenient with short videos). This gets the competitive juices flowing again for me. I do the same many times before a race. It gets me fired up.
Mind over matter: If you don't mind, it don't matter.
And, then sometimes you just have to listen to your body and rest.
It's supposed to be fun. And, if you ain't having fun, you gotta change something.
Enjoy!
Barb, I think its important to listen to these veterans. There is a reason why they are fast and why they consistently perform at races each year, unlike my stubborn, hardheaded self, they have followed the advice they are giving and are proof that it works. I really like Jay's thoughts on finding the mojo through other mediums like magazines, youtube and the forums (leaning on the team and having the team step up to take care of its own as these leaders have done)....this is something that really helps me from time to time. Wishing you a quick recovery. SS
I'm off by a day this week, but ran at the gym today. For the first time ever, I actually liked running on the dreadmill. I found a little screen that was a track and was completely entertained running "around" it.
Being the first run back in awhile, I babied it a little bit, breaking the 2x1000 into a 2x600 and a 2x400. Next workout, I'll be back to the regularly scheduled program.
This week is totally wacked for schedule, but getting it done! Bike on M,W. Long run (for work) on Tuesday and Wednesday's run today. 3x1000 seemed tough but got it done. Oh Yeah....ran in the pouring rain in Sunny SoCal!!
I move here and it is raining....back home in CDA it is 50 and sunny!!
Bryan- what is up with all of this flipping rain! Holy Crap! That is so crazy that CDA is sunny and 50???
I just want to report on a run I just did. Totally off schedule but heck, that is just me. My calves were jacked after Tuesday and Steve cured them with lots of deep tissue work. I rested Tuesday night and ALL day Wed, even skipped swimming. Pain freaks me out.
I felt awesome this am. Did my bike. No problem.
Waited all day for a break in the rain. Not to be. So dressed in Tri suit and lightweight raincoat for running and went to the track( next to where Madison was having swimteam practice). Started to run lightly to check out the calves. NO PAIN, NO NUTTIN!!! So I just ran in lane 8 and was shocked with 7:57 first mile? Then picked it up for the next 3 miles: 7:13,6:47,6:47???? Holy crap( my TP is 7:12) and cruised it in with an 8:12 for avg 7:24 for 5 miles.I never run like this in training!!!
Two days ago my legs had me skeered and today floating. SO GRATEFUL!!
Praying to stay healthy all season. IM is just around the corner which is actually frightening
Just got he workout in and it felt pretty good given the early morning flight. 6x1/2 mile @10:31 - I did not look at my lap splits and don't have wko+ on my work laptop. I expect some where in the 5:16 range for each 1/2 mile as I was on a treadmill.
Looking forward to the off day tomorrw. Meetings through the weekend for me so another run on Saturday and the bike on Sunday.
Sunday means an all-day trip to Boston College for "admitted Eagles" day for Taylor, my third son. He was recruited and will swim for the Eagles, so between morning academic presentations and an afternoon swim event, there will be no time for any stinkin' running on Sunday! So I went today.
Thing is, three days in a row of intensity is E-nough for me, so today I just did an hour asI felt. It was a nice change.Truthfully, after Tu, Wed, and Th it was all this bod had today. Felt good to be outside on a pretty winter day, just rolling along.
After being out way to late at a Hoops game and then the bars with work folks last night I needed every bit of Shaughnlike positive attituide/vibes I could muster to run 4 miles at EP on the treadmill to clear the cobwebs out before work...
@ Linda - Good call. I've been playing with the idea of just running on Sunday vs. doing 4x1000. Depends on how I feel after tomorrow's workout.
Dave
That is for sure one of those workouts that "don't look too bad on paper." You know what to do. Just don't second guess it once you make up your mind--EZ, shortened workout, or all-in.
@ Linda - congrats to you and your son - I graduated from BC, somehow I got accepted many years before you had to be a potential Rhodes scholar to make the cut (definitely didn't swim for them)
Thanks everyone, for the support and good advice! I appreciate it very much. I did end up doing my intervals last night on the indoor track here at school! I rocked it! And that was with being tired! Work works! Didn't do Thursday's bike today as I thought I would, so I'm just letting it go. Plan to run 5 miles with a friend tomorrow, then crush the bike on Sunday. Thanks again everyone! I LOVE THIS TEAM!!!!
My mid to end of week work travel is wrapping up tomorrow. Looking forward to seeing my wife as she was on travel the early part of the week. I also get to see my bike tomorrow for the ride in the evening. Anyway I did a run workout today 3X1/2mile (all at 5:15) and 1X1 @10:29.
This run felt good cardiovascularly and I can feel the improvement over 3 weeks ago. I just have to make sure I hold myself back as the lower body adjusts to the pounding from running.
Leg still a little sore from the drill bit incident, I'll have to go a check my last tetenas shot date as Nemo mentioned in the bike thread. I am pretty sure though its been in the last 10 years as I've had nails etc... go into the flesh before.
Run felt difficult today and had to throw myself into serious race mode to make the last interval then just about
I did 4X200 @ 5:30pace, then the 4X1000 as 5:46, 5:49, 5:50, 5:56. (Wicked windy here this morning messed with ya)
I will take the MUCH NEEDED REST the rest of today and tomorrow
Leg still a little sore from the drill bit incident, I'll have to go a check my last tetenas shot date as Nemo mentioned in the bike thread. I am pretty sure though its been in the last 10 years as I've had nails etc... go into the flesh before.
Run felt difficult today and had to throw myself into serious race mode to make the last interval then just about
I did 4X200 @ 5:30pace, then the 4X1000 as 5:46, 5:49, 5:50, 5:56. (Wicked windy here this morning messed with ya)
I will take the MUCH NEEDED REST the rest of today and tomorrow
FInally have a shot at running faster than you today...mental note for when we race, stab trent in leg 2 days before...
35-30 Folks racing LP this summer, this could be a very important part of your race plan
OK that hurt. Its 20 degree and I am still sweating like it is 80. Wow. Did the 4x1000 first. Paces were 5:37, 5:31,5:30 and 5:30. Not sure how they worked out that even as I was doing everything I could not to look at the Garmin but I will take it. The 200's just did not seem all that bad as I knew the really nasty stuff was over. Just tried to bury myself. Paces were 5:01, 5:04, 5:16 [uphill] and 4:56. Glad that is over.
Lots of walking/hacking up a lung/jogging in between the work. Total time was 48:27, 6.39 miles and avg pace worked out to 7:34.
While I was feeling good for a minute about running faster than Trent for once even though he got stabbed on Friday I then remembered that he about got hit by a car earlier in the week...man this is a tough group to get ahead in
Bring on the 5 year old b day party and then some serious holding down the couch/football watching!!!
Leg still a little sore from the drill bit incident, I'll have to go a check my last tetenas shot date as Nemo mentioned in the bike thread. I am pretty sure though its been in the last 10 years as I've had nails etc... go into the flesh before.
Run felt difficult today and had to throw myself into serious race mode to make the last interval then just about
I did 4X200 @ 5:30pace, then the 4X1000 as 5:46, 5:49, 5:50, 5:56. (Wicked windy here this morning messed with ya)
I will take the MUCH NEEDED REST the rest of today and tomorrow
Rest sounds good. Or just an easy swim...maybe throw in a few drills.....
Wow, Trent and Chris are just crushing it. I'm getting nervous about not being able to hang with you guys soon.
I'm about 3 weeks behind on the run plan, so today was 2 x 1.5mi @ TP. Got it done on the tradmill and added a little time to the end because my legs (and foot) felt good. Both intervals were at 10 mpg 2.5% (~5:47) and I managed to get in 11.2 miles in 1:15. Felt sooo good to be able to really run again.
The best part is, I'm not running like an elephant any more and my form is getting better every workout. Averaged a cadence of 92 for the entire run today and my foot strike was much smoother.
OK that hurt. Its 20 degree and I am still sweating like it is 80. Wow. Did the 4x1000 first. Paces were 5:37, 5:31,5:30 and 5:30.
Damn Chris, every time I see these posts from you I just sit a stare at the numbers and try to take it in for a moment. You've really got some talent there as do several others in this group. So hard to keep it focused at those intensities for those distances......I admire/respect that a lot.
I will take a shot at mine tonight. I had my 3 boys' Pinewood Derby yesterday morning until about 2 p.m. and therefore did my brick from 3:00 - 5:30 p.m.. My daughter audtioned for "Annie" this morning and my two 6 year boys (whose Den I am the leader) have their Den Triathlon (25M swim, 1 mle bike, .25 mile run) at the YMCA at 2:00 p.m. I'll be attempting the intervals this evening......
Legs came back better than I thought today. Did 2x200 and 4x1000 at 6:30 first 4, then 6:25 for last 2. Actually felt like I could do more. Time to rest.
Vdot Sandbagger checking in...(you guys are too much, let's hope your correct and I'll improve my 5K soon)
A bit off plan today. Did my Z5 stuff by accident Thursday so today was a steady long run with my local peeps. Two of the guys were doing 20 for their upcoming marathon so my girlfriends and I did 15.5 miles with them. I felt phenominal. At mile 14 I said to them that I felt nothing, almost numb and was just floating. Gosh do I love to run!!!! So awesome!! I felt like I could do 20 no problem but Steve was there with the car to pick me and the girls up so we stopped.
Suppa hilly course, beautiful cool morning, 15.5 miles in 2:03, 7:58 avg.
Off to roll, compress, ice, eat, watch football and nap!!
Comments
Glad that you did not get hit. Sounds like you were lit up like an xmas tree. I often think that I am far more visible in the dark and that cars give me more room in the dark. Figure it is cause with the lights on the usually dark clothes with reflective strips all over I look like an alien or something.
Today I had Apollo Ono watching my intervals from the trackside. I did my intervals at the olympic oval and he was just hanging out and chatting. I would have thought he would be in Vancouver by now, maybe wants to stay at altitude as long as possible?
Me. Treadmill. Run. Done.
Took until the third 200 to shake out the cobwebs. 2x1000 not so bad. Just set the incline to 1.3% (I feel good there), speed at 7.6-7.7 just did it. Not too bad.
Next week if I'm indoors, I'm gonig to bring an incline//pace cheat sheet with me and do these with some "hills." Change it up a bit.
Barbara,
Good for you for recognizing you're tired and not pushing through. It's so hard to do when most of the posts are all about pushing through and getting it done. Others are tired and burned out, or have already gone through that phase. I did. I backed off a bit, skipped a workout, got more sleep, and bounced back. Mike G. just posted about how he hasn't run since last Thurs because he needed some rest.
Rest and recover if that's what you need.
Dave
I agree with the wise Halligan. You really can't be getting burned out in January and expect to keep it going strong all summer. If you need to stand down just do it. So what. I have been feeling pretty roughed up this week myself after having to push Sunday's run to Monday and having no break in the intensity. I have managed by just doing the main work on the bike [skipping the .85 stuff at the end]. Is this ideal? Oh course not. Is it a good call? I think so.
Remember that this is just a game for bored middle aged folks...gotta keep it fun, especially when A races are 6 months away.
Ditto. I only did about 10 minutes of .85 stuff this morning after getting the work done. For me it was a combination of being tired and having a lot of stuff to do (mentally stressing). One thing I do which really rejuvenates me is to read a good cycling/running article or watch a quick cycling/running video. (YouTube is convenient with short videos). This gets the competitive juices flowing again for me. I do the same many times before a race. It gets me fired up.
Mind over matter: If you don't mind, it don't matter.
And, then sometimes you just have to listen to your body and rest.
It's supposed to be fun. And, if you ain't having fun, you gotta change something.
Enjoy!
Barb, I think its important to listen to these veterans. There is a reason why they are fast and why they consistently perform at races each year, unlike my stubborn, hardheaded self, they have followed the advice they are giving and are proof that it works. I really like Jay's thoughts on finding the mojo through other mediums like magazines, youtube and the forums (leaning on the team and having the team step up to take care of its own as these leaders have done)....this is something that really helps me from time to time. Wishing you a quick recovery.
SS
I'm off by a day this week, but ran at the gym today. For the first time ever, I actually liked running on the dreadmill. I found a little screen that was a track and was completely entertained running "around" it.
Being the first run back in awhile, I babied it a little bit, breaking the 2x1000 into a 2x600 and a 2x400. Next workout, I'll be back to the regularly scheduled program.
This week is totally wacked for schedule, but getting it done! Bike on M,W. Long run (for work) on Tuesday and Wednesday's run today. 3x1000 seemed tough but got it done. Oh Yeah....ran in the pouring rain in Sunny SoCal!!
I move here and it is raining....back home in CDA it is 50 and sunny!!
Bryan- what is up with all of this flipping rain! Holy Crap! That is so crazy that CDA is sunny and 50???
I just want to report on a run I just did. Totally off schedule but heck, that is just me. My calves were jacked after Tuesday and Steve cured them with lots of deep tissue work. I rested Tuesday night and ALL day Wed, even skipped swimming. Pain freaks me out.
I felt awesome this am. Did my bike. No problem.
Waited all day for a break in the rain. Not to be. So dressed in Tri suit and lightweight raincoat for running and went to the track( next to where Madison was having swimteam practice). Started to run lightly to check out the calves. NO PAIN, NO NUTTIN!!! So I just ran in lane 8 and was shocked with 7:57 first mile? Then picked it up for the next 3 miles: 7:13,6:47,6:47???? Holy crap( my TP is 7:12) and cruised it in with an 8:12 for avg 7:24 for 5 miles.I never run like this in training!!!
Two days ago my legs had me skeered and today floating. SO GRATEFUL!!
Praying to stay healthy all season. IM is just around the corner which is actually frightening
CC
Just got he workout in and it felt pretty good given the early morning flight. 6x1/2 mile @10:31 - I did not look at my lap splits and don't have wko+ on my work laptop. I expect some where in the 5:16 range for each 1/2 mile as I was on a treadmill.
Looking forward to the off day tomorrw. Meetings through the weekend for me so another run on Saturday and the bike on Sunday.
Gordon
Sunday means an all-day trip to Boston College for "admitted Eagles" day for Taylor, my third son.
He was recruited and will swim for the Eagles, so between morning academic presentations and an afternoon swim event, there will be no time for any stinkin' running on Sunday! So I went today.
Thing is, three days in a row of intensity is E-nough for me, so today I just did an hour as I felt. It was a nice change.Truthfully, after Tu, Wed, and Th it was all this bod had today. Felt good to be outside on a pretty winter day, just rolling along.
@ Carrie 'Then picked it up for the next 3 miles: 7:13,6:47,6:47???? Holy crap( my TP is 7:12)'
Not for long you Vdot sandbagger!
@ Linda - Good call. I've been playing with the idea of just running on Sunday vs. doing 4x1000. Depends on how I feel after tomorrow's workout.
Dave
Carrie is sandbagging for sure...
After being out way to late at a Hoops game and then the bars with work folks last night I needed every bit of Shaughnlike positive attituide/vibes I could muster to run 4 miles at EP on the treadmill to clear the cobwebs out before work...
That is for sure one of those workouts that "don't look too bad on paper."
You know what to do. Just don't second guess it once you make up your mind--EZ, shortened workout, or all-in. 
@ Linda - congrats to you and your son - I graduated from BC, somehow I got accepted many years before you had to be a potential Rhodes scholar to make the cut (definitely didn't swim for them)
My mid to end of week work travel is wrapping up tomorrow. Looking forward to seeing my wife as she was on travel the early part of the week. I also get to see my bike tomorrow for the ride in the evening. Anyway I did a run workout today 3X1/2mile (all at 5:15) and 1X1 @10:29.
This run felt good cardiovascularly and I can feel the improvement over 3 weeks ago. I just have to make sure I hold myself back as the lower body adjusts to the pounding from running.
Gordon
Leg still a little sore from the drill bit incident, I'll have to go a check my last tetenas shot date as Nemo mentioned in the bike thread. I am pretty sure though its been in the last 10 years as I've had nails etc... go into the flesh before.
Run felt difficult today and had to throw myself into serious race mode to make the last interval then just about
I did 4X200 @ 5:30pace, then the 4X1000 as 5:46, 5:49, 5:50, 5:56. (Wicked windy here this morning messed with ya)
I will take the MUCH NEEDED REST the rest of today and tomorrow
FInally have a shot at running faster than you today...mental note for when we race, stab trent in leg 2 days before...
35-30 Folks racing LP this summer, this could be a very important part of your race plan
OK that hurt. Its 20 degree and I am still sweating like it is 80. Wow. Did the 4x1000 first. Paces were 5:37, 5:31,5:30 and 5:30. Not sure how they worked out that even as I was doing everything I could not to look at the Garmin but I will take it. The 200's just did not seem all that bad as I knew the really nasty stuff was over. Just tried to bury myself. Paces were 5:01, 5:04, 5:16 [uphill] and 4:56. Glad that is over.
Lots of walking/hacking up a lung/jogging in between the work. Total time was 48:27, 6.39 miles and avg pace worked out to 7:34.
While I was feeling good for a minute about running faster than Trent for once even though he got stabbed on Friday I then remembered that he about got hit by a car earlier in the week...man this is a tough group to get ahead in
Bring on the 5 year old b day party and then some serious holding down the couch/football watching!!!
Rest sounds good. Or just an easy swim...maybe throw in a few drills.....
I'm about 3 weeks behind on the run plan, so today was 2 x 1.5mi @ TP. Got it done on the tradmill and added a little time to the end because my legs (and foot) felt good. Both intervals were at 10 mpg 2.5% (~5:47) and I managed to get in 11.2 miles in 1:15. Felt sooo good to be able to really run again.
The best part is, I'm not running like an elephant any more and my form is getting better every workout. Averaged a cadence of 92 for the entire run today and my foot strike was much smoother.
A bit off plan today. Did my Z5 stuff by accident Thursday so today was a steady long run with my local peeps. Two of the guys were doing 20 for their upcoming marathon so my girlfriends and I did 15.5 miles with them. I felt phenominal. At mile 14 I said to them that I felt nothing, almost numb and was just floating. Gosh do I love to run!!!! So awesome!! I felt like I could do 20 no problem but Steve was there with the car to pick me and the girls up so we stopped.
Suppa hilly course, beautiful cool morning, 15.5 miles in 2:03, 7:58 avg.
Off to roll, compress, ice, eat, watch football and nap!!
CC