Week 18 Run
Although I sit in bed for 30 minutes trying to talk myself out of doing the workout this morning I found the 2X1miles @ Z4 to be pretty easy after a good 15 minute wu. Even threw in 2 miles at HMP. Although I nailed this workout it is really becoming a struggle to get up and do any of these workouts. Only thing keeping me going is knowing I go on vacation on spring break with the kids to Cayman islands for their first dive trip. CAN. NOT. WAIT!!!
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I did my workout as written this morning, flet great but didn't go for any extra credit as my legs definitely have some fatiqgue in them and I have 6 more weeks of OS left :-)
4 x 800 (2') at 10 MPH 3% ~5:42. Finished up the hour at 9 miles.
Seriously, though, nice work all. I wish I were at it with you, but look forward to getting back on the horse in a week.
Mike
I think I'm going to start some threads of how burnt I am and I must have driven myself into a brick wall, then I'll hop on a plane and hot tub it too. (Just kidding Mike I had to do it)
Good to see you are taking the advice. You'll come back stronger than you think now.
@Philip that is good ROI. My wife was happy when I told he that I would not be getting up at 5:30 to do the bike ride on Thursday. We live in a small condo and she can hear the trainer on occasion so I have to work for even more SAU's some days.
I got in my first interval session this morning. 4X200 a 1X400. No numbers as I was just hitting the lap button and slowing down the treadmill but everything felt good at my 9:05 pace. I then proceed to get in another 15' minutes a z1 for 50' total.
Gordon
Great effort all! I felt good today for what ever reason and exceeded my expectations on today's workout:
Was supposed to do a 2 X 1 mile (2') at TP(6:49) then Z3. Ended up with a 4 X 1 mile at TP+ today.
Duration: 57:16
rTSS: 90.2 (0.93)
NGP: 6:57 (231.7 m/min)
Distance: 8.001 mi
Elevation Gain: 1172 ft
Elevation Loss: 1230 ft
Grade: -0.1 % (-58 ft)
Min Max Avg
Heart Rate: 74 171 158 bpm
Speed: 3:07 0:00 7:03 min/mi
Duration: 17:57
NGP: 7:30 (214.5 m/min)
Distance: 2.286 mi
Elevation Gain: 433 ft
Elevation Loss: 465 ft
Min Max Avg
Heart Rate: 74 158 144 bpm
Speed: 3:38 0:00 7:47 min/mi
Duration: 6:44
rTSS: 12.5 (1.03)
Distance: 1.045 mi
Min Max Avg
Heart Rate: 148 166 163 bpm
Speed: 4:37 9:12 6:29 min/mi
Duration: 6:29
Distance: 0.989 mi
Min Max Avg
Heart Rate: 134 170 162 bpm
Speed: 3:45 0:00 6:31 min/mi
Duration: 6:31
Distance: 0.976 mi
Min Max Avg
Heart Rate: 150 170 165 bpm
Speed: 5:25 0:00 6:45 min/mi
Duration: 5:58
Distance: 0.91 mi
Min Max Avg
Heart Rate: 138 171 163 bpm
Speed: 3:07 0:00 6:34 min/mi
Nice work, crew.
@Mike -- I think you made a smart decision. Enjoy the stand-down (or at least try not to go crazy). I have no doubt the break will allow you to springboard to the next level once you get back at it with fresh legs/head.
My legs felt a bit heavy this morning after yesterday's hard brick but I was able to hit the t-mill and knock out 2x1 at Z4 and 2x800 at Z4 with a little Z3 work at the end to finish off 7.5 miles in around 55:00. So keeping the good consistency going with my run.
I've decided to skip the bike tomrrow and grab an extra rest day. Given my struggles on the bike of late I have a gut feeling that if I try for those 3x12s I'll just end up getting demoralized. May do a light spin and stretch and do some core work instead.
Lots of work going on. Nice!
Hot tubs are always a good thing. And saunas.
I forgot my Garmin, so played my favorite game of "song" (run one song fast/relax on the next/repeat) and enjoyed the sunshine. It has been about a month since I've laced on the shoes. This workout wasn't nearly as painful as I thought it might be.
Bring on the Transition period!
Small victory today. Ran for 45' with 3 x 1/2 mile intervals at 6:44. TP was 6:38, but I'm sure I've slipped a bit since this is my 3rd week of easing back into running. Hip/glute feels much better, but legs are feeling a bit fatigued. Left foot pain is a little better too.
Patience with the run. I need to practice patience with the run.
Total run was 5.6 miles. Baby steps. Make me appreciate the ability to bang out a 10 miler with little effort when things are going well.
Dave
Shaun, Impressive 4x intervals.
Chris W, nice bike weather coming up.
Aaron, I hear ya.
Beth, yes to hot tubs and saunas and steam rooms.
I ran today. That's all I have to say about that. Going to show up for the 3x bike trainer tomorrow, no promises, proceeding without judgement. Picking up the boy from school for his "Spring" break tomorrow and some skiing Friday. Pumped up about that.
I ran today as well. Did one mile at TP during last nights run and one at TP during tonights run. That counts right? Still trying to fully recover from skiing this past weekend. Maybe I will even get on the bike in the am.
I always get a little carried away with my interval runs but it did feel pretty good. I may have to reign myself in so I can have some decent bike workouts.
4 x 1/2 mile @ 5:59, 6:15, 6:03, 6:07 avg pace
2 x 1 mile @ 6:20, 6:14 avg pace
Just got back from the gym.
2miles WU @ 7:40
2 x 1 mile @ ;6:18 3' recovery
1/2 mile cool down.....
Now its lunch time....
I'm doing Sunday's run today 3X1/2 mile and 1X1 @z4.
Let's just start this out with this. Somebody needs to get the idiot stick out and hit me with it for about 10 minutes.
I met up with two friends last night and we were gaming until 6am. Needless to say the run was less than stellar. I even needed to walk one of the 3' z1 sections between the 1/2 mile. I can only imagine what tomorrows 30/30's will feel like.
oh well I am off to watch my wife curl then to bed early.
Gordon
It was nice to run with others, but the pace was a fair bit slower than my easy pace. I felt strong at the two hour mark and decided to run 2 miles at TP (with a few minute recovery in between. Ended up dong the first in 5:24 and the second in 5:29.
So far I feel ok, but tomorrows 30/30s may tough... it was worth it though to enjoy the weather and get a huge mental mojo boost.
I here ya Matt. Again the sunshine this morning and to run with others was a huge boost for the run mojo too today. We decided to run our local 13.1 mile course again and my training partner was our areas best runner. We he is in serious training he wins everything from 5k to marathons in the area. I think he has went sub 15 in 5k and in our local half marathon he went 1:08:xx a couple years back. Just makes you sick how efffortless he is when running. Anyway you may wonder why in the heck I would be runnning with such a dude, well he saw me in the running store the other day and he got injured back in Oct. and had serious down time and is just getting back with it so he asked if he could run with me as this would keep his pace down and not let him go to hard. I said yeah right my TP is your EP but he said his longest run so far was 8 miles so he needed to go slow if gooing 13. So I said sure and if anything this will push me to stick with my paces.
1st 4miles wu in 29:00, then 2X1miles in 6:00, with 3:00 recoveries in 7:00pace, then remainder home we went at my HMP (6:20) for a mile then Recovery mile in 7:00. Finished in 1:28:13 for 13.1 and I felt great. Big boost for me having someone else to run with and the sun shining and nailing all the paces. I think now I might sneak up on Coach P's HM PR.
Hey there folks, I've been relatively absent for the past 3 weeks -work, skiing etc. but i've been getting my workouts in and following all your awesome progress as well. just havent posted in awhile. Today was absolutely spectacular here - 55 degrees and sunny. Nice long run - quick stop at mile 7 to watch a few minutes of the Bethel Spring Series, an awesome day of bike racing, then back home for another 5 miles. Absolutely great run today. All this offseason work is really starting to pay off.
Way to kick it everyone. Looking forward to riding out these last 2 weeks with everyone.
Nice work, gang. Sounds like spring is in the air and people are seeing the light at the end of the tunnel. Legs were a pretty dead this morning after yesterday's outside 40-miler on the bike plus 30' brick but it was sunny and pushing 40 this morning so I just had to get out and hit the local trail. Legs were definitely heavy but was able to grind out 3x1 at my Z4 (6:30 pace) and then (perhaps foolishly) tried to squeeze in a couple of half-mile reps at 6:45 pace before my legs decided to shut down. Kind of had to shuffle home the last couple of miles at LRP but it was just good to be out. Finished up with 11.5 miles at around 1:20. Looking forward to transitioning!
Keep up the good work.
Eric
Last week I crushed the long run this week the long run crushed me.
11 miles @ 7:59 pace...just felt flat.
I had to move the Sunday run to this morning because of travel.....
Forerunner305 [Run]:
Duration: 1:22:59
rTSS: 120 (0.882)
NGP: 7:19 (220.0 m/min)
Distance: 11.126 mi
Elevation Gain: 1309 ft
Elevation Loss: 1300 ft
Grade: 0.0 % (10 ft)
Min Max Avg
Heart Rate: 32 168 146 bpm
Cadence: 42 95 84 rpm
Speed: 4:25 0:00 7:33 min/mi
Solid work to end out week 18 Shaughn. Get some rest the 2X20 tomorrow will be hard after a longer run.
Gordon