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Long and Less Long Runs: 4-2 to 4-8

KSH2010-05-02 05:17:11 +0000 #1
Well, I am not scheduled to run again until Wednesday, but I figured I would start the thread!

Have a great week of running lady warriors!
Grog2010-05-02 05:19:06 +0000 #2
Thanks KSH.

It worked well for last week so let's do it again this week:


Probably a bike ride in the afternoon if I've been nice. I'm still quite sore from yesterday's run.


Early morning 30-40 minutes with my running partner.


Probably another bike ride.


OUTDOOR POOL OPENS!!! Swimming will be a joy again. Even when it's cold, I love swimming outside (the outdoor pool runs on the same water as the indoor one so it's warm enough). That might motivate me with the swimming routine.


Speed work. Can anyone make a suggestion? I'm getting bored with the usual stuff we do.


Club bike ride.


Another long run, maybe I'll suggest pushing it to 18-19 km? Next week will be sort of a recovery week so this might be the week with the biggest volume before our half-marathon.

The half is in a month. I almost wish it was next week, I'm afraid I'm peaking to early. Or it's the sun (at last!!!) that makes me so energetic?
KSH2010-05-02 06:07:11 +0000 #3
Hey Grog... happy to hear posting up your week helped you stick to it. That's cool that the outdoor pool is opening again.

I did everything as planned by my coach.... except I only swam once last week.

I SWORE I would start swimming 2 days a week this week, but alas... no swimming on Friday with my tri club (due to holidays). So... next week I start 2 times a week.

Otherwise, here is the plan my coach gave me:

April 2 - 8




Swim workout #1B

20 - 25 mile ride


3- 4 mile easy run


4 mile run:

1 mile easy, 2 miles hard, 1 mile easy


Swim workout #2B

3 mile easy run


30 - 40 mile ride


25 mile ride/3 mile run brick
kelownagirl2010-05-02 05:26:26 +0000 #4
Well, I fit into the "less-long" category. I ran 2.5 km today. My legs are still a bit sore from Saturday but thought I'd go out anyway and run a little.

I hope to do 3km two more times this week.
Wahine2010-05-02 06:15:59 +0000 #5
My lunch run was about 1:26 and a little over 9 miles. It included 3 reps of a half mile hill working in zone 4 and pushing up into zone 5 for the last 1 minute. Then I did 5 reps of 6 min on zone 4 running on relatively flat terraine.

Phew. It was a toughy.
KSH2010-05-02 06:06:59 +0000 #6

Originally Posted by Wahine

My lunch run was about 1:26 and a little over 9 miles. It included 3 reps of a half mile hill working in zone 4 and pushing up into zone 5 for the last 1 minute. Then I did 5 reps of 6 min on zone 4 running on relatively flat terraine.

Phew. It was a toughy.

I hope I can run like you someday.
yellow2010-05-02 07:58:42 +0000 #7
KSH, you'll continue to improve. We've all seen you take giant steps already. It takes time. We're all so close to our own personal training regimes and the day-to-day that I don't think we realize just how far we've come sometimes! I think it's taken me a good 1.5 years of pretty hard work to bring myself to the point where I am now. I was in good shape before, but I'm now at a point where I am surprising myself with my own fitness on a regular basis.

I am still on my family visit (returning home tomorrow--yay!) and decided that I needed to find someplace that wasn't totally flat. Running on the beach is nice, but I found that the constant flat was starting to make my back hurt.

It's all in what you're used to.

So after yesterday's 7.5 on the beach, which was nice, I headed to a local state park to hit some trails. Found one with the word "peak" in it and decided I needed to run it. Aside from the minor considerations of ticks, mountain lions, and poison oak, it was an absolutely fabulous run. I was only going to go about 5 miles but ended up with between 9-10 (as near as I can tell...gps died on me during the run as I forgot my charger). And I felt great the whole time, still feel good, and never really felt tired. Spooky. It seems that after 2 runs of that length 2 days in a row I should be tired, but I'm not.

I was thinking that there was no way I was ever going to be able to run anything longer than a 20-25k but now I'm thinking pretty hard about one of the fall trail marathons. I would definitely say that the experience I had today was a big surprise (of course, it could also be that I'm running at sea level and am used to running at about 5000', but I'm not sure how the reverse altitude adjustment thing really works). I do need to start riding eventually. But running is going so well I'm not sure I really want to switch gears. Bad, bad.
Shiraz2010-05-02 06:33:40 +0000 #8
So far it's been a great week. I ran 7 miles Sunday and today ran 5.25 miles then biked 39 miles (I would have went around the block until I had a full 40 but had to get the taxes dropped off). I plan to run 12-13miles on Friday AM with the buddies.Wow, how I miss my bike rides. My half mary is 2 1/2weeks away........

Yellow, it sounds like you have had some amazing runs!! Trail running is your thing. I find running in the sand very hard. I would love to be able to run on dirt trails more often. Today I took some detours from my usual path and hit some dirt roads and it is some much nicer to your joints.

KSH, you are doing wonderful! I am so impressed with your determination.



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