Rusk Runner
21 miles on the bike @18mph and about 1500ft ascent. These are the easy rides?
PRs...5K - 20:36, 4mile - 26:15, 13.1 - 1:32, 26.2 - 3:42
Just Run!!!
18 mph is moving pretty fast on a road bike. Especially uphill.
PR's : HM 1:51:15 - 5K 21:27
LOL. I wish I could move that fast up the hills. There is one hill in particular that always gets me down to 9 mph at the peak. Generally I avg about 20 to 25 in the flats, and I get up to about 35 on the downhill sides of the hills. I am in the cycling thing for the fitness part of it all but I gotta say, it sure is fun. I did learn however that HR zones are totally different on the bike than they are on foot.
White Lightning
Cycling is such a different animal because there's such a huge difference in equipment. I have a pretty nice carbon fiber bike and 19 mph on the flat with no wind i'm barely at 140 bpm. My steel bike I'd be at 170 bpm.
Play the Game Hard!
Kind of ended up doing a fitness test today just to see what all I have lost. Of course, humidity was a factor today, but what the hell.
1 mile w/u @7:53, 1 mile @ 6:57, 1 mile rest @ 7:50, 1 mile @ 7:16, 1 mile c/d @ 8:34.
I have certainly lost some fitness at speed and will have to work on this pretty hard over the next couple of months. Training schedule starts Monday, and I guess I will run my first intervals on Wednesday at about 6:40 pace or somewhere in that range. Hopefully that will get faster.
Hi! I did 20 today. Super steamy since 5am but whatever. Done.
Damaris
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Docket - nice 20 ! I have my first 20 miler next weekend - reaching the 1/2 way point in my training plan....
Indy - nice mile splits. Hope things are feeling better for you. I did a speed work segment before my training started and that seemed to help for my short races earlier. My training plan is about to start VO2 max again so i'll see if my speedwork carried forward,etc
PB's 10K 47:15 (9/13) HM 1:45 (9/13) M 3:57 (10/13)
Running Blog http://davesdigitaldestinations.blogspot.com/
DTF - When you get to the VO2 workouts, make sure you run them at a pace that you are still in a relaxed state. If you are clenching your fists and doing anything that resembles how you would run at a sprint, you need to relax. Have fun. The V02 workout portion of a Pfitz training program makes you realize fitness gains.
Docket - Super job on the 20!
Josh - I wish I could afford a nice carbon but, it aint in the cards right now. My bike is triple butted aluminum and weighs in at less than 19 lbs however, and I have a decent set of lightweight wheels on it.
11.3 miles @ 9:18 avg pace. Hills and Humidity the name of todays run. Very comfortable run at 5 bpm above recovery HR.
Back in the Saddle!
Morning! I mean, afternoon! 6 miles early this morning with a fellow RWOL forumite from the MCM group. Very nice run.
Thanks for the comments. This was a very strong 20 and I am very happy with how it felt.
Good afternoon, donuts!
I got my first 20 mile run of this cycle in this morning. It was slow, but I just realized that this new 20 mile route I have been running this training cycle has over 2300ft of elevation change. The hilly marathon I am training for - Mount Desert Island - has an elevation change of 1037ft. So I am less discouraged by my slow pace. I hit an all time weekly mileage high of 54 miles too! (Last year's cycle, I maxed at 53.x.)
PRs:
5k: 25:05 (Sep 2011) 10k: 51:57 (Aug 2012) half: 1:56:46 (May 2013) full: 4:09:46 (Jan 2016)
Whippet
Paula - Nice run!
Indiana - Nice ride
Docket - One of my best friends is from a forum and is also now on RWOL - I was at her wedding this weekend - its a small world, really.
Me - Just got back on the red-eye today- was going to head out for a run, but then I fell asleep. So, I'm going to start my Week 7 of Pfitz a day early, which makes it easier to accomodate my 20 miler on Sunday. . . and account for any runs where work might get in the way or mess up my week. It's the 55 mile week. I feel bad about missing today's run, but I learned my lesson making up runs. Luckily it was only 14, not 20 and I have an 11 and 12 miler this week, so maybe I'll add 2 to the 12 to make the 14 happen.
13.1: 1:45 | 26.2: 3:55
Sprinkles - that was a run.
21 miles cycling, done this morning. 18.6 mph, 82 rpm, HR @ low end of recovery rate. First training run of HM training cycle tomorrow.
7 easy TM miles, abs, and stretching at the gym this morning. This is my "peak week" on the Hanson plan. 57 miles total. Although that is only one more mile than I ran two weeks ago. This training cycle has really flown by. Just trying to stay healthy these last few weeks.
PRs: 1:38:10 (HM) 3:32:46 (FM)
You are doing great, mdawg. Keep up the good work.