my 20 min brick run was pretty good today. I have to work on staying to my prescribed pace though. I looked down and was averaging about 40 seconds to fast on teh first 10 min. Felt some tightness in the calves but other than that felt good. I cant wait for my retest I think i should be able to get a little time off!
Freaking Cold Morning here at 16*. Not ready for this cold crap yet. We had too mild of a November, now we'll pay.
Got the 3 X 1mile done: 5:56, 6:07, 6:03. Still felt good so for the last mile home threw in a HMP mile in 6:26.
Trent,
I was going to wait until later to run as it's 'unseasonably' cold here this morning with a temp of 33 degrees. Goes to show it's all perspective. Congrats on a great morning run.
Tough run on tired legs in heavy drizzle and cool temps (40 degrees...nothing like Trent's run) this morning. Lap 1 is my warmup, Laps 2,4, and 6 below are the intervals. I really like the NGP or Normalized Graded Pace feature that shows you what your pace is given the effort for the grade normalized to a flat grade. Was a good run but painful due to yesterday's and the fact I went to bed at 12:30 a.m! Got back and was cold and completely soaked from the rain!
I did my 3x1 at TP as 3.18 miles all out as there was a local 5k I wanted to do :-)
Great job getting out in the cold and getting it done everyone. I guess it was actually decently warm here at 28 compared to some other places, but there was a pretty strong and cold wind for most of the race.
Posted By mancona (aka Matt Ancona) on 06 Dec 2009 11:08 AM
I did my 3x1 at TP as 3.18 miles all out as there was a local 5k I wanted to do :-)
Great job getting out in the cold and getting it done everyone. I guess it was actually decently warm here at 28 compared to some other places, but there was a pretty strong and cold wind for most of the race.
did my run as part of our local team end of year relay bash. It was a 5 leg marathon and my leg was 9.5 miles. totally goofy and slippery with the snow and ice, but it is every year and that's a huge part of the appeal.
total time 1:19:00 and 8:19 avg pace. Legs still tired and heavy so will be happily resting up next week and reading about all those 2x20's and run intervals!! 7 days till game day.
Need to run an 8:05 pace or better to crack 1:46:00. don't care if it's 1:45:59 just want to see a 1:45 in that number.
Run done. After killing myself on yesterday's bike, I didn't think this run was going to be pretty. It was surprisingly pleasant. All I can say is work works.
Shoveled the driveway, took a sled run with the kids, walked a mile to local diner with the fam enjoying the freshly fallen snow, ate way too much good grub, walked home, chilled for a bit, then suited up to get it done.
3x1 miles felt sluggish, but I was able to hit the numbers.
Ran outside today – yes cold but much better than the dreadmille!. 1 hr run, I got in 8 miles with a 10K in the middle at the Z4 target of 7:13. Legs could feel some effects from the hard ride yesterday.
I think it time for some great beer and a good pizza!!
Shoveled the driveway, took a sled run with the kids, walked a mile to local diner with the fam enjoying the freshly fallen snow, ate way too much good grub, walked home, chilled for a bit, then suited up to get it done.
3x1 miles felt sluggish, but I was able to hit the numbers.
7.5 miles in 55 min.
I'm pooped.
Can't wait for Tues 2x20.
Dave
I love the extra credit activities with the family Dave.
My run was a cold one as well. Big swim meet for the kids so I dropped them off for warm-ups and then hit the road. I had a few friends tag along so I was inspired to push the pace a bit.
6:05
6:03
6:00
My run if continuing to improve. I can not wait to test week 8.
Had a good run today. Was texas cold again and on and off rain. Thankfully was off for my run! Ran all my times under what I should have guess I got a little curious and wanted to see how my testing might go in a few weeks... Im glad i get an off day now!
Paced my 52 year old sister today for the first 13.1 miles of her very first marathon. She was running 11:00 minute miles so I snuck in two 1 miles repeats at 7:52 and 7:55. Was 26 degrees at the start and for the first bunch of miles runners sweat was turning to frost on their shirt and headbands. It was fooking ccccoooooollllllddddddd and windy.
Happy to say my sis finished in 5:34 and she is basking in the glory!
I am looking very very forward to getting back on track with the EN short interval high intensity run workouts. I wrapped up the Santa Barbara Marathon today. I had a great race; fastest stand alone road marathon in 5 years; missed actual marathon PR by 2 minutes. 3:41:58 . I am very happy with this result -- haven't really slowed down much with age in last 5 years. I'll take it!
However, post-finish I feel like I have been hit by a bus. Completely wiped out. ; and extremely happy there will not be a another 20 mile training run for a very very long time. I am not really a fan of road marathons. Have done many of them years ago, but transitioned to triathlon to get away from banged up body from all the high mileage. This was my first stand alone road marathon in 5 years.
First 17 miles went very well, just cruised and felt great floating along. Miles 17 - 23 began to take more mental effort to keep pace as signs of fatigue were beginning to appear. Miles 23 - finish, tough and did not slow very much at all, but it was a mental/physical challenge to push those last 3 miles. At mile 26.2 and 1 foot --- I was done! A bus had run me over. Hamstring cramp -- ouch, upset stomach -- yeak! Sat in med tent shivering --- there were no mylar blankets being giving to the finishers . Luckily staff threw blankets over me and warmed me up over a 20 minute period.
Overall 365 out of 1686; AG 42 out of 151.
P.S.
My company/employer runners all successfully completed the marathon. I am very proud of them and cannot wait to hear their stories at work on Monday. Our organization and runners were highlighted in an article within the race program brochure that was given to the athletes at packet pick-up. A few days prior to the race, I made them the following short video clip on some tips. They were very appreciated. Very good tips ---- most should recognize the tips were directly taken from the RnP gospel.
Man, seems like I just go slower on the dreadmill but I am determined to get myself deep in the 6's and out of the 7's this season. Saw Patricks numbers on facebook...in the 5's!! Dudes an animal!!
And special thanks to my EN peeps for cracking the whip on my forum participation!
Finally cracked during 3x1 mile repeats yesterday. Christmas party Saturday night, then office Christmas Brunch Sunday morning. Waited until 3:30pm to go on run and just could not get it done. Tired, full from brunch and temp outside was 12 degrees NOT including the windchill which brought it down to -7!! Friggin freezing! Felt like my lungs were in a vice. At one point it was so cold running into the wind I had to turn around and "jog" backwards because sweat was freezing on my eyelids!!
After struggling with "dead" legs on Saturdays ride, I banged out yesterday's run on the mill. 2 x .5 and 2 x 1 at 7:09 min/mile pace and 30 additional minutes at 7:34. It was nice to have the mill pace me as I was in no mood to run in the first place. Fatigue is my new partner.
Posted By Jeremiah Crowley on 07 Dec 2009 10:53 AM
ok...got the run yesterday on the treadmill...
3x1
7:13
7:08
6:58
Man, seems like I just go slower on the dreadmill but I am determined to get myself deep in the 6's and out of the 7's this season. Saw Patricks numbers on facebook...in the 5's!! Dudes an animal!!
And special thanks to my EN peeps for cracking the whip on my forum participation!
Did my run this a.m. on the dreadmill, and had a hard time getting my HR up to Z4. Had it on my training pace, but HR was low, so I bumped the pace up until my legs said enough, but HR still didn't reach Z4 pace. Does this say that my VDOT has gone up since my first and only test? Did the two 1/2 miles and 1 mile at higher than TP, by about 40 seconds.
Comments
Freaking Cold Morning here at 16*. Not ready for this cold crap yet. We had too mild of a November, now we'll pay.
Got the 3 X 1mile done: 5:56, 6:07, 6:03. Still felt good so for the last mile home threw in a HMP mile in 6:26.
Trent,
I was going to wait until later to run as it's 'unseasonably' cold here this morning with a temp of 33 degrees. Goes to show it's all perspective. Congrats on a great morning run.
Vince
Duration: 15:09
Work: n/a
rTSS: 18.4 (0.827)
NGP: 8:16 (194.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 3.51%
Distance: 1.829 mi
Elevation Gain: 188 ft
Elevation Loss: 252 ft
Grade: -0.7 % (-63 ft)
Min Max Avg
Heart Rate: 72 157 142 bpm
Speed: 6:19 12:52 8:15 min/mi
Altitude: 741 822 784 ft
Duration: 7:01
Work: n/a
rTSS: 11.4 (0.966)
NGP: 7:04 (227.5 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 4.9%
Distance: 1.008 mi
Elevation Gain: 97 ft
Elevation Loss: 127 ft
Grade: -0.6 % (-30 ft)
Min Max Avg
Heart Rate: 141 165 159 bpm
Speed: 6:00 9:07 7:00 min/mi
Altitude: 699 741 720 ft
Duration: 3:02
Work: n/a
rTSS: 3.1 (0.768)
NGP: 8:54 (180.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -9.67%
Distance: 0.34 mi
Elevation Gain: 24 ft
Elevation Loss: 33 ft
Grade: -0.5 % (-10 ft)
Min Max Avg
Heart Rate: 142 162 147 bpm
Speed: 7:59 10:10 8:56 min/mi
Altitude: 699 719 708 ft
Duration: 6:55
Work: n/a
rTSS: 12.8 (1.029)
NGP: 6:39 (242.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 3.37%
Distance: 1.001 mi
Elevation Gain: 144 ft
Elevation Loss: 117 ft
Grade: 0.5 % (27 ft)
Min Max Avg
Heart Rate: 148 172 166 bpm
Speed: 5:49 8:56 6:57 min/mi
Altitude: 668 756 716 ft
Duration: 3:02
Work: n/a
rTSS: 3.4 (0.803)
NGP: 8:30 (189.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -24.34%
Distance: 0.322 mi
Elevation Gain: 52 ft
Elevation Loss: 31 ft
Grade: 1.2 % (21 ft)
Min Max Avg
Heart Rate: 146 172 155 bpm
Speed: 7:09 11:14 9:17 min/mi
Altitude: 729 770 754 ft
Duration: 6:51
Work: n/a
rTSS: 13.1 (1.046)
NGP: 6:32 (246.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 6.26%
Distance: 1.004 mi
Elevation Gain: 107 ft
Elevation Loss: 68 ft
Grade: 0.7 % (39 ft)
Min Max Avg
Heart Rate: 148 174 169 bpm
Speed: 5:45 7:59 6:48 min/mi
Altitude: 718 800 764 ft
Duration: 2:51
Work: n/a
rTSS: 3.3 (0.827)
NGP: 8:16 (194.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -16.83%
Distance: 0.368 mi
Elevation Gain: 19 ft
Elevation Loss: 55 ft
Grade: -1.9 % (-36 ft)
Min Max Avg
Heart Rate: 156 173 161 bpm
Speed: 6:04 9:07 7:43 min/mi
Altitude: 753 789 770 ft
Duration: 44:49
Work: n/a
rTSS: 67.5 (0.907)
NGP: 7:32 (213.6 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 3.68%
Distance: 5.873 mi
Elevation Gain: 631 ft
Elevation Loss: 683 ft
Grade: -0.2 % (-52 ft)
Min Max Avg
Heart Rate: 72 174 155 bpm
Speed: 5:45 12:52 7:36 min/mi
Altitude: 668 822 752 ft
Great job getting out in the cold and getting it done everyone. I guess it was actually decently warm here at 28 compared to some other places, but there was a pretty strong and cold wind for most of the race.
did my run as part of our local team end of year relay bash. It was a 5 leg marathon and my leg was 9.5 miles. totally goofy and slippery with the snow and ice, but it is every year and that's a huge part of the appeal.
total time 1:19:00 and 8:19 avg pace. Legs still tired and heavy so will be happily resting up next week and reading about all those 2x20's and run intervals!! 7 days till game day.
Need to run an 8:05 pace or better to crack 1:46:00. don't care if it's 1:45:59 just want to see a 1:45 in that number.
Enjoying the nice weather in the desert. Beautiful 60 degree weather, sunny, got the work done on the local track.
On the beginner plan:
2x.5mi at 6:44 and 6:46 pace
1x1mi at 6:55 pace
2x.5mi at 6:49 and 6:44 pace
Determined to get my 5K under 19 min...
Run done. After killing myself on yesterday's bike, I didn't think this run was going to be pretty. It was surprisingly pleasant. All I can say is work works.
Shoveled the driveway, took a sled run with the kids, walked a mile to local diner with the fam enjoying the freshly fallen snow, ate way too much good grub, walked home, chilled for a bit, then suited up to get it done.
3x1 miles felt sluggish, but I was able to hit the numbers.
7.5 miles in 55 min.
I'm pooped.
Can't wait for Tues 2x20.
Dave
Ran outside today – yes cold but much better than the dreadmille!. 1 hr run, I got in 8 miles with a 10K in the middle at the Z4 target of 7:13. Legs could feel some effects from the hard ride yesterday.
I love the extra credit activities with the family Dave.
My run was a cold one as well. Big swim meet for the kids so I dropped them off for warm-ups and then hit the road. I had a few friends tag along so I was inspired to push the pace a bit.
My run if continuing to improve. I can not wait to test week 8.
Ran all my times under what I should have guess I got a little curious and wanted to see how my testing might go in a few weeks... Im glad i get an off day now!
Paced my 52 year old sister today for the first 13.1 miles of her very first marathon. She was running 11:00 minute miles so I snuck in two 1 miles repeats at 7:52 and 7:55. Was 26 degrees at the start and for the first bunch of miles runners sweat was turning to frost on their shirt and headbands. It was fooking ccccoooooollllllddddddd and windy.
Happy to say my sis finished in 5:34 and she is basking in the glory!
I am looking very very forward to getting back on track with the EN short interval high intensity run workouts. I wrapped up the Santa Barbara Marathon today. I had a great race; fastest stand alone road marathon in 5 years; missed actual marathon PR by 2 minutes. 3:41:58 . I am very happy with this result -- haven't really slowed down much with age in last 5 years. I'll take it!
However, post-finish I feel like I have been hit by a bus. Completely wiped out.
; and extremely happy there will not be a another 20 mile training run for a very very long time. I am not really a fan of road marathons. Have done many of them years ago, but transitioned to triathlon to get away from banged up body from all the high mileage. This was my first stand alone road marathon in 5 years.
First 17 miles went very well, just cruised and felt great floating along. Miles 17 - 23 began to take more mental effort to keep pace as signs of fatigue were beginning to appear. Miles 23 - finish, tough and did not slow very much at all, but it was a mental/physical challenge to push those last 3 miles. At mile 26.2 and 1 foot --- I was done! A bus had run me over. Hamstring cramp -- ouch, upset stomach -- yeak! Sat in med tent shivering --- there were no mylar blankets being giving to the finishers
. Luckily staff threw blankets over me and warmed me up over a 20 minute period.
Overall 365 out of 1686; AG 42 out of 151.
P.S.
My company/employer runners all successfully completed the marathon. I am very proud of them and cannot wait to hear their stories at work on Monday. Our organization and runners were highlighted in an article within the race program brochure that was given to the athletes at packet pick-up. A few days prior to the race, I made them the following short video clip on some tips. They were very appreciated. Very good tips ---- most should recognize the tips were directly taken from the RnP gospel.
www.youtube.com/watch
Great job, David! Take a couple of weeks to rest and then {THWACK!}
Congrats brotha!
ok...got the run yesterday on the treadmill...
3x1
7:13
7:08
6:58
Man, seems like I just go slower on the dreadmill but I am determined to get myself deep in the 6's and out of the 7's this season. Saw Patricks numbers on facebook...in the 5's!! Dudes an animal!!
And special thanks to my EN peeps for cracking the whip on my forum participation!
too cool
Sucked. Got 2 miles in at pace and ran for home!
glad top see you back bro!
Did my run this a.m. on the dreadmill, and had a hard time getting my HR up to Z4. Had it on my training pace, but HR was low, so I bumped the pace up until my legs said enough, but HR still didn't reach Z4 pace. Does this say that my VDOT has gone up since my first and only test? Did the two 1/2 miles and 1 mile at higher than TP, by about 40 seconds.