Got in a nice midday run. 3x1 miles were hard, but good. Nailed the first two right on the nose, but the third was a bit off, but there was also a pretty big hill. NGP refected I ran slightly better than TP.
There wasn't much left in the tank for the last 1.5 miles home, but I did the best I could working on form and trying to finish strong.
Nice work Mr. Halligan. I took today off again and am starting to feel like I am fighting this bug off. I'm hoping to do Tuesday's bike tomorrow and today's run on Friday.
Looking forward to destroying myself on Sunday's run as the Nor'easter cell goes sub 3 hrs.
Really chilly in Minnesota this morning, so did the intervals on the tm. Made the intervals, but feeling my IT Band acting up again....back to Mr. ART. Can't seem to shake this problem. I wish it would go away.
Kathy, I really keep on top of the foam roller during the OS. I use the roller every night for a few mintues on the IT but also the quads and especially my Vastus Intermedius which I've found helps get hip issues at bay. The problem may be hip related but the pain is surfacing at the IT band insetation points.
@ MIke - There better be a foot of snow and ice coming down from the heavens with all that run gear on
@Hayes, I do have a roller and should use it more. Part of the problem with me is my right leg is 1/2" shorter than the left, at least that is what the Chiro told me. It ususally acts up after I run a marathon and try to get back into the action. It started acting up last early in 2009 after I finished Chicago. I didn't run all last winter , until around March. Then it was ok, until I finished my first HIM in July. It has been bothering me since. I saw the ART for around 2 months and tried to run as little as possible. It is better, but not back to normal. You are right the pain is where the IT Band inserts in the Tibia under the knee. But, it is very tight in the origin on the Pelvis. So, I have some stretches I do regularly that seem to help.
Got in a nice 8 mile tempo run mid-day. IF= .842 A little mild pain on right leg just above ankle (front and back of leg) that was noticable at start of run but not noticable after a few miles.
WU: 4.5 miles then did 2 x 1 @ TP. forgot the workout at home, so fudged it!! ... and the TP pace was thwarted by a headwind.... ended up with 7.5 miles and walked in .5 mile left to finish with 8 miles and overall a very nice run. but aren't they all?? forgotten IPOD!!!! so had to listen to myself think!! ha or breathe. or run, and like I said a nice run. m
Got my Wednesday run in with my track buddies. As with last week, I follow their workouts on Wednesday. Just find a group of better runners and try to hold on. Still, it killed me.
Current TP is z4/7:44. Did 4" @ 7:16 (1.5") 4" @ 7:30 (1.5") 4" @ 7:08 (1.5") 4" @ 7:11 (1.5") 4" @ 7:01 (1.5") 4" @ 6:44 (then drop to the ground )
I knew I was due for one of those NO MOJO days. BAM!!! Today was the day. Sluggish and a some soreness from overachieving on the recent workouts. The thighs were talking to me all day. I was not looking to getting on the dreadmill. We all have days like this and more will come. I told myself get the workout started and get warmed up and you will feel fine. I never felt fine but I got R done. 3 X 1 mile at my new faster TP of 7:12 pace. One good thing about a treadmill is set the pace and just hang on, focus on staying smooth and finishing the interval.
I sit hear 1 hour later glad I did the workout and hit it as set. I am thankful for the power of the EN team. If it wasn’t for you guys I think I would have likely wimped out today and not have been as FAST as I could be. Matt
-On a mission to become a fast old dude, Have the old part covered working on the fast -
Well not following the run program yet. Check out the weight thread that's the reason. I did get out for 15 minutes today, mostly walking. My plan is to ramp up to get in a run test week 8. This gives me a few weeks to get things rolling for a 5k.
That is what I am talking about..........Love the "feeling" in the legs after a hard workout!!
Went to meet a buddy at 3:30 to do the 3x1mile at TP (7:43) according to vDot Calculator. He was late and we did not start running 'til dusk! Yes, here in CDA it is dusk at 4pm and dark close to 4:30pm!!
1.5 mile warm up followed by
#1 at 7:10
#2 at 7:14
#3 at 7:28
Not sure where the speed came from but there were even some hills in there. Thinking my vDot test may have been a bit off because I blew it when I went too hard first mile and had to slow down. Seriously considering a re-test next week.
Well...got it done yestersday...less than stellar. Coming back from being sick and out all of last week...hit my first 2 intervals spot on but the third I had to duck out half way through and just go EP...
Want to be smart and listen to my body... climbing back
Got it done this morning. I usually run at lunch, but decided the "dawn force" was having so much fun I had to see what it was all about. What a great way to start the day!
2x1/2 mi 2x 1 mi. I had to dash out the door to get to work, so no real data. What I remember from the Garmin
1/2 (1) - 8:04 pace
1/2(2) - 8:04 pace
1 (1) - 7:58 pace
1 (2) - 7:17 pace The Garmin lies! I was definitely not running that fast!
I was supposed to be running 8:12s. I was only a little hot today. Will do better on the next round.
I was scheduled to do a 2x12 on the bike this morning but decided to run instead. Ran my usual 2 miles and my hip felt great! I am seeing an awesome PT.I feel like I turned a corner yesterday and today. Almost feel back to normal. I'm going to start increasing the frequency while keeping the mileage and intensity down. The goal is to start the running program with the January OS group. I think I'm on track!
JC - welcome back and good job listening to your body. Baby steps and you will be back full throttle before you know it.
Beth and others congrats on your intervals. I love Beth saying the garmin lies!! Too funny. Mine tends to lie in the opposite direction.. ie" I swore I was running faster, blasted garmin!!"
I am on a little different schedule of days as the plan. I never get in the Mon brick as track is the next morning and sometimes I am here alone with Madison. Sooo I do a group Thursday am run with friends of 9 miles and have been for months now. Since my achilles injury in Apil and the comeback I have gradually built my mileage up to 30-32 a week!! I am holding steady there with that distance and the added intensity!
Had a great 9 miler today and the garmin came out to avg 7:59 for the run.( I have not avg in the 7's anything without feeling like I am killing myself on these runs) Started slow at EP around 8:50's for 2-3 miles and then we picked it up to MP or HMP for the rest at between 7:20 and 7:40 pace. I felt GREAT!! It has been a long comeback to get the endurance and speed and not be left with sore muscles all the time. I am smiling ear to ear. Slow progressive build up and overload DOES work!!
Have a great day my virtual friends and training partners!
I was scheduled to do a 2x12 on the bike this morning but decided to run instead. Ran my usual 2 miles and my hip felt great! I am seeing an awesome PT.I feel like I turned a corner yesterday and today. Almost feel back to normal. I'm going to start increasing the frequency while keeping the mileage and intensity down. The goal is to start the running program with the January OS group. I think I'm on track!
Just had a healthy breakfast, hot shower and am wearing my compression sleeves!!! Recovery is key between these workouts!! Don't forget to roll, stretch, compress and eat well!!!
Carrie
My business trip this week was the exact opposite of this advice... So difficult when traveling with colleagues & clients that do not take care of themselves! Still managed to gey my run workouts in. Looking forward to getting back into my nutritional, sleeping, and stretching routine...
I'm off the schedule a bit because I haven't tested yet. Today, I did a 5k for vdot. I had a strong suspicion I had a needed a new vdot number and set out to earn one. Unfortunately, I was missing a local race, so I tested solo. The pacing was a little messy because I had a Chaplin-worthy second mile, with a missing chunk of running path, fishing a huge rock out of my shoe, and nearly tripping over a dog leash. Fortunately, the mojo returned after these antics and I settled into a nice third mile, until the last sprint, which I misjudged a leetle bit and kind of stumbled the last fifty yards or so.
Cool part 1?: I've never finished a 5k test for vdot all by myself. It can be done.
Cool part 2? Despite stupid second mile, I have a new vdot. I'm up .7 from 40. It was rather cool to solidly break 24:00.
I was scheduled to do a 2x12 on the bike this morning but decided to run instead. Ran my usual 2 miles and my hip felt great! I am seeing an awesome PT.I feel like I turned a corner yesterday and today. Almost feel back to normal. I'm going to start increasing the frequency while keeping the mileage and intensity down. The goal is to start the running program with the January OS group. I think I'm on track!
Matt: That's a brilliant idea! I'm in the same boat---can run, but not with intensity or more than 45' at a time. I've been doing all my interval runs in the pool---which is more intensely boring than anything else. I think I shall join you for the Jan OS run part.
Sunday Morning long run was one of those days you go out and just can't beleive your legs feel so good and the body is ready for anything day for me. You know its going to be good when in the warmup 2 miles with some 30sec. strides thrown in I came by the 2mile mark in 14:30 and felt like I wasn't moving yet. (EP=7:54 for me).
From there it was go time. Did the 3X1mile with 1/2 mile EP between. Miles were: 1st=6:08, 2nd=6:09, 3rd=6:11, and the final 3.5 miles home were in 6:30 pace (I alternated HMP and MP) on the way home. Total run was 9.98 miles in 1:06:48. Legs are really coming around and feeling strong when I tell them to Work. I LIKE IT.
On Wednesday I was feeling really down on myself as I tried to run my 3x1mile intervals and completely failed to reach anywhere near the required pace (should have been 7:05/mile and I barely reached 7:30/mile for the first two miles and had to bail on the final one). I am sure it was because I had a long plane journey on Sunday/Monday (Boston to Buenos Aires via Miami) – those long flights really sap my energy and for days afterwards I feel like I am running at altitude. The Tuesday and Thursday bike intervals were done on the hotel gym bike and were truly awful too. I was really disappointed with my performance as OS had been going well so far.
Fast forward to this weekend and I am back in Boston feeling completely different – I nailed my bike intervals yesterday and didn't feel too bad considering I had only got off my flight the day before. Even better - I way exceeded my run intervals this morning - I ran on feel and only had my Garmin beep for each mile interval. Instead of 7:05/mile I did the 3x1mile at 6:32, 6:28 and 6:24 and felt really comfortable, even getting faster each mile. I am so happy to have had a strong day - I know I went too fast so no doubt I will feel it in my legs tomorrow but it is a rest day for me and today I will have my feet up supporting EN at IMAZ.
Hope everyone else had a great day of training too.
We all have days like that. Glad to see you are back on track. Are you right in Boston or outside the city? There are a few of us in the area and I'll likely try to organize another ride or run with the group soon.
Cool morning, but I almost needed sunglasses today! Every workout I become more and more surprised by 1) how long it takes me to warm up, and 2) how fast I can go once I'm warm.
2 x 0.5 mile: 8:01 (ouch)/8:02 (meh) 2 x 1 mile: 7:49 (whee, I'm flying! this one felt amazing)/7:56 (wheels fell off a little at the end but otherwise felt decent)
Didn't come close to nailing 80-85% at the end though.
We all have days like that. Glad to see you are back on track. Are you right in Boston or outside the city? There are a few of us in the area and I'll likely try to organize another ride or run with the group soon.
Dave - I'm in Brookline so almost the city. I'd definitely like to join the group when you're next riding or running - I wasn't able to join you guys for the last ride but was really jealous when I saw the pics/reports.
Just finished the VMC and after a week of feeling far less than 100%, this was painful. Final time was 47:00 for an average of 7:10. Not where I wanted to be, but I'll take it after this past week.
Chris - PM me with your email address and I'll keep you posted. If the weather is good this weekend, maybe we'll do the same 65 miler from Westboro again
I'm pooped!!! safe to say I can adjust my vdot methinks. TP is currently 8:02.
Dallas prep continues: today's goal = 10 miles < 8' pace. not gonna lie...just squeaked under that with a sprint to the finish and I was weezing like the fat kid for the last 3 miles.
Comments
Got in a nice midday run. 3x1 miles were hard, but good. Nailed the first two right on the nose, but the third was a bit off, but there was also a pretty big hill. NGP refected I ran slightly better than TP.
There wasn't much left in the tank for the last 1.5 miles home, but I did the best I could working on form and trying to finish strong.
Entire workout:
Duration: 46:11 (46:13)
Work: n/a
rTSS: 78.7 (0.964)
NGP: 6:53 (233.9 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.384 mi
Elevation Gain: 1393 ft
Elevation Loss: 1413 ft
Grade: -0.1 % (-20 ft)
Min Max Avg
Speed: 0 17.8 8.3 mph
Pace 3:22 0:00 7:13 min/mi
Altitude: 49 176 91 ft
Nice work Mr. Halligan. I took today off again and am starting to feel like I am fighting this bug off. I'm hoping to do Tuesday's bike tomorrow and today's run on Friday.
Looking forward to destroying myself on Sunday's run as the Nor'easter cell goes sub 3 hrs.
@Hayes, I do have a roller and should use it more. Part of the problem with me is my right leg is 1/2" shorter than the left, at least that is what the Chiro told me. It ususally acts up after I run a marathon and try to get back into the action. It started acting up last early in 2009 after I finished Chicago. I didn't run all last winter , until around March. Then it was ok, until I finished my first HIM in July. It has been bothering me since. I saw the ART for around 2 months and tried to run as little as possible. It is better, but not back to normal. You are right the pain is where the IT Band inserts in the Tibia under the knee. But, it is very tight in the origin on the Pelvis. So, I have some stretches I do regularly that seem to help.
A little mild pain on right leg just above ankle (front and back of leg) that was noticable at start of run but not noticable after a few miles.
WU: 4.5 miles then did 2 x 1 @ TP. forgot the workout at home, so fudged it!!
... and the TP pace was thwarted by a headwind.... ended up with 7.5 miles and walked in .5 mile left to finish with 8 miles and overall a very nice run. but aren't they all?? 
forgotten IPOD!!!! 
so had to listen to myself think!! ha or breathe. or run, and like I said a nice run. 
m
Current TP is z4/7:44.
Did
4" @ 7:16 (1.5")
4" @ 7:30 (1.5")
4" @ 7:08 (1.5")
4" @ 7:11 (1.5")
4" @ 7:01 (1.5")
4" @ 6:44 (then drop to the ground
Got my run done at the gym after work....
2 miles of WU @ 8min pace
MS: 3 X 1 Mile @ 6:35 pace.
Not terribly hard, but comfortably hard....
Refueling with a Chicago Style Dog and fries while watching Ok State bball and MAC football.
I sit hear 1 hour later glad I did the workout and hit it as set. I am thankful for the power of the EN team. If it wasn’t for you guys I think I would have likely wimped out today and not have been as FAST as I could be.
Matt
-On a mission to become a fast old dude, Have the old part covered working on the fast -
Well not following the run program yet. Check out the weight thread that's the reason. I did get out for 15 minutes today, mostly walking. My plan is to ramp up to get in a run test week 8. This gives me a few weeks to get things rolling for a 5k.
Gordon
That is what I am talking about..........Love the "feeling" in the legs after a hard workout!!
Went to meet a buddy at 3:30 to do the 3x1mile at TP (7:43) according to vDot Calculator. He was late and we did not start running 'til dusk! Yes, here in CDA it is dusk at 4pm and dark close to 4:30pm!!
1.5 mile warm up followed by
#1 at 7:10
#2 at 7:14
#3 at 7:28
Not sure where the speed came from but there were even some hills in there.
Thinking my vDot test may have been a bit off because I blew it when I went too hard first mile and had to slow down. Seriously considering a re-test next week.
Want to be smart and listen to my body...
climbing back
Got it done this morning. I usually run at lunch, but decided the "dawn force" was having so much fun I had to see what it was all about. What a great way to start the day!
2x1/2 mi 2x 1 mi. I had to dash out the door to get to work, so no real data. What I remember from the Garmin
1/2 (1) - 8:04 pace
1/2(2) - 8:04 pace
1 (1) - 7:58 pace
1 (2) - 7:17 pace The Garmin lies! I was definitely not running that fast!
I was supposed to be running 8:12s. I was only a little hot today. Will do better on the next round.
JC - welcome back and good job listening to your body. Baby steps and you will be back full throttle before you know it.
Beth and others congrats on your intervals. I love Beth saying the garmin lies!! Too funny. Mine tends to lie in the opposite direction.. ie" I swore I was running faster, blasted garmin!!"
I am on a little different schedule of days as the plan. I never get in the Mon brick as track is the next morning and sometimes I am here alone with Madison. Sooo I do a group Thursday am run with friends of 9 miles and have been for months now. Since my achilles injury in Apil and the comeback I have gradually built my mileage up to 30-32 a week!! I am holding steady there with that distance and the added intensity!
Had a great 9 miler today and the garmin came out to avg 7:59 for the run.( I have not avg in the 7's anything without feeling like I am killing myself on these runs) Started slow at EP around 8:50's for 2-3 miles and then we picked it up to MP or HMP for the rest at between 7:20 and 7:40 pace. I felt GREAT!! It has been a long comeback to get the endurance and speed and not be left with sore muscles all the time. I am smiling ear to ear. Slow progressive build up and overload DOES work!!
Have a great day my virtual friends and training partners!
XO Carrie
This post made my smile even bigger
My business trip this week was the exact opposite of this advice... So difficult when traveling with colleagues & clients that do not take care of themselves! Still managed to gey my run workouts in. Looking forward to getting back into my nutritional, sleeping, and stretching routine...
I'm off the schedule a bit because I haven't tested yet. Today, I did a 5k for vdot. I had a strong suspicion I had a needed a new vdot number and set out to earn one. Unfortunately, I was missing a local race, so I tested solo. The pacing was a little messy because I had a Chaplin-worthy second mile, with a missing chunk of running path, fishing a huge rock out of my shoe, and nearly tripping over a dog leash. Fortunately, the mojo returned after these antics and I settled into a nice third mile, until the last sprint, which I misjudged a leetle bit and kind of stumbled the last fifty yards or so.
Cool part 1?: I've never finished a 5k test for vdot all by myself. It can be done.
Cool part 2? Despite stupid second mile, I have a new vdot. I'm up .7 from 40. It was rather cool to solidly break 24:00.
23:42.
Way to get it done!!!
Mike
Nicely done, Beth! It's not easy doing that solo!
Nice job Beth! It is very hard to do running tests solo. Just plain not much fun.
Matt: That's a brilliant idea! I'm in the same boat---can run, but not with intensity or more than 45' at a time. I've been doing all my interval runs in the pool---which is more intensely boring than anything else. I think I shall join you for the Jan OS run part.
Thanks, all! Running solo way easier because I knew I could channel all of you if i needed it.
Sunday Morning long run was one of those days you go out and just can't beleive your legs feel so good and the body is ready for anything day for me. You know its going to be good when in the warmup 2 miles with some 30sec. strides thrown in I came by the 2mile mark in 14:30 and felt like I wasn't moving yet. (EP=7:54 for me).
From there it was go time. Did the 3X1mile with 1/2 mile EP between. Miles were: 1st=6:08, 2nd=6:09, 3rd=6:11, and the final 3.5 miles home were in 6:30 pace (I alternated HMP and MP) on the way home. Total run was 9.98 miles in 1:06:48. Legs are really coming around and feeling strong when I tell them to Work. I LIKE IT.
What a difference a few days makes!!
On Wednesday I was feeling really down on myself as I tried to run my 3x1mile intervals and completely failed to reach anywhere near the required pace (should have been 7:05/mile and I barely reached 7:30/mile for the first two miles and had to bail on the final one). I am sure it was because I had a long plane journey on Sunday/Monday (Boston to Buenos Aires via Miami) – those long flights really sap my energy and for days afterwards I feel like I am running at altitude. The Tuesday and Thursday bike intervals were done on the hotel gym bike and were truly awful too. I was really disappointed with my performance as OS had been going well so far.
Fast forward to this weekend and I am back in Boston feeling completely different – I nailed my bike intervals yesterday and didn't feel too bad considering I had only got off my flight the day before. Even better - I way exceeded my run intervals this morning - I ran on feel and only had my Garmin beep for each mile interval. Instead of 7:05/mile I did the 3x1mile at 6:32, 6:28 and 6:24 and felt really comfortable, even getting faster each mile. I am so happy to have had a strong day - I know I went too fast so no doubt I will feel it in my legs tomorrow but it is a rest day for me and today I will have my feet up supporting EN at IMAZ.
Hope everyone else had a great day of training too.
Chris -
We all have days like that. Glad to see you are back on track. Are you right in Boston or outside the city? There are a few of us in the area and I'll likely try to organize another ride or run with the group soon.
2 x 0.5 mile: 8:01 (ouch)/8:02 (meh)
2 x 1 mile: 7:49 (whee, I'm flying! this one felt amazing)/7:56 (wheels fell off a little at the end but otherwise felt decent)
Didn't come close to nailing 80-85% at the end though.
Dave - I'm in Brookline so almost the city. I'd definitely like to join the group when you're next riding or running - I wasn't able to join you guys for the last ride but was really jealous when I saw the pics/reports.
Just finished the VMC and after a week of feeling far less than 100%, this was painful. Final time was 47:00 for an average of 7:10. Not where I wanted to be, but I'll take it after this past week.
Chris - PM me with your email address and I'll keep you posted. If the weather is good this weekend, maybe we'll do the same 65 miler from Westboro again
I'm pooped!!! safe to say I can adjust my vdot methinks. TP is currently 8:02.
Dallas prep continues: today's goal = 10 miles < 8' pace. not gonna lie...just squeaked under that with a sprint to the finish and I was weezing like the fat kid for the last 3 miles.
Entire workout (7:59 min/mi):
Duration: 1:20:02
Work: n/a
rTSS: 166.7 (1.059)
NGP: 7:35 (212.1 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.0 mi
Elevation Gain: 2198 ft
Elevation Loss: 2207 ft
Grade: -0.0 % (-10 ft)
Min Max Avg
Speed: 2.6 11.8 7.5 mph
Pace 5:05 22:59 7:59 min/mi
Altitude: 27 164 90 ft