Still having trouble getting my head wrapped around the intensity thing on the runs. After 15 marathons in 6 years, I have become comfortable with mixing a long run, tempo run and some speed or hill work to fill my weeks. This plan has no volume – only intervals and hard ones at that. Yesterday was a bike - hard FTP intervals, then a run – yeah, more FTP intervals.
Today was all run, and you guessed it, all intervals. The MS included 1x 0.5 (3’) then 2x1 (4’) all Z4 @ 7:05. Additional time to fill 50 minutes would be Z3 @ 7:14. Neither of those paces are easy. They’re not supposed to be, but man…. I think I need a break.
At least today I could warmup and get past the Big Apple Hill before I got into my first interval. That helped some. But the thoughts of quitting the running portion of the EN OS training program keeps running thru my mind. It’s not that I don’t enjoy intervals and really hard zone 4 efforts. Heck, one of my favorite speed sessions had always been Yasso 800’s. but that would only be one day. The other days I’d do a 8 or 10 mile tempo, 6 mile easy and a 14 mile long run. With EN every run these past 2 weeks has been interval work, all in zone 4!
Ok, ok, enough whining….. despite my complaints, today’s run went well. I was close to, but slightly over my target paces. I think slightly over is better than under – I just hope it doesn’t come back and bite me later. Details below:
#1 – 0.5 @ 6:58, HR 164, Cd 88
#2 – 1.0 @ 7:02, HR 170, Cd 91
#3 – 1.0 @ 7:01, HR 170, Cd 91
Extra – 1.2 @ 7:11, HR 169, Cd 87
Workout total 6 miles in 46:38 @ 7:52, HR 161, Cd 85
The one reoccurring thought I had was ‘I miss the 14+ mile weekend runs’.
Tomorrow is an ‘off’ day – no bike and no run. I will be doing my 100 pushup challenge though. Today I retested and managed 46 straight. Just barely good enough to advance to Week 5, Column 3. At lunch I will need to do 36, 40, 30, 24, then 40+. I hope my arms don’t fall off in the process……
Run Strong my friends, run strong.