Home› General Training Discussions

Jan OS 2013 Week 6 RUN Thread

Carrie ChavezCarrie Chavez
in General Training Discussions
Is it really week 6 of the OS? This is going by so quickly. I hope you are enjoying the plan and getting stronger. Please continue to post your workouts and questions and report on an issues you are dealing with. Let the group support you in your struggles as well as share in your successes.

Happy Running!!

Carrie
«1

Comments

  • zwubazwuba
    Yepp indeed it is ... and I just checked my local weather prediction guru and guess what it says for Wednesday (FTP Run)? --> HEAVY SNOWFALLS beginning on Tuesday morning that will last until Wednesday evening image
    I think I will have to swap VO2-bike and FTP-run again this week even though this is not making the story easier for any workout!
  • Michael ByertsMichael Byerts
    This may be a unique to me, since I am one of the worst runners at EN, but I think that the mental aspect of the OS one of the biggest benefits of EN. In every race, there's a point on the run when I don't want to keep running, or at least not keep running at current speed. By the end of week 5 of the OS, I start hitting that point in the last half-mile of the last interval on Wednesday/Sunday. Getting used to working through the pain and becoming comfortable being uncomfortable really seems to help.
  • Jonathan BrownJonathan Brown
    I am off one more week from running. Stupid calf is still acting up. So now i have a reflector patch, compression, stretching, ice, and rest. What more can a boy ask for? Besides a healthy calf. I look at this as a way to get better at the bike and focus on that.
  • William JenksWilliam Jenks
    Michael- I'm with you.... it can be a bike or a run, but learning to get through that wanting to stop thing is not uncommon for me on these workouts...whether bike or run. Oddly, I have found that I need to be doing a group swim workout to get to that place...maybe just because the group makes me go that much harder from the get-go. :-)
  • Jenniferlyn KryvickyJenniferlyn Kryvicky
    The runs are starting to feel harder this past week. I don't know if it is the colder temps or compound exhasution catching up to me, but I am feeling it now. And I love it!

  • William JenksWilliam Jenks
    Jennifer - It's probably accumulated work. That's ok... but we are going to be really going hard now for the remainder of the OS. Rest/recovery are your friends. You may notice the "easy" parts of your runs getting a little slower. That's ok if that's what it takes. That part will come back. Have fun, but don't get into a hole.
  • MattAaronsonMattAaronson
    Doing the weekday quality run ~12 hours after a 2x20' FTP test is not ideal but my work schedule is conspiring against me for the rest of the week so I need to take what I can get, time-wise.

    The run was good…nice and cold in the high 20's but not too windy (and in any case wind was pretty well right from the west and I was running south-north along the lake. The bike last night did not seem to impact my running too badly and I hit the intervals pretty hard.

    Overall 8.83 miles in 1:00:05, 6:48 pace. Current VDOT 48.5 (z4 – 7:01, z3 – 7:10, z2 – 7:26)

    Warmup: 10' @ 6:40
    4x 7'(4') – 6:28, 6:25, 6:26, 6:29)
    (4x 4' recoveries 7:45, 7:46, 7:55, 7:31)
    Remainder time 6' @ 6:40

    http://connect.garmin.com/activity/272552885
  • Carrie ChavezCarrie Chavez
    Great job Matt. You are running so well. It is nice to see.

    I did my z4 run today with my track group. The plan says 3 x 1 mile- my groups plan was 3 x 2000 so I figured it was pretty close and did the 2000's. Felt good. Ran them around 6:42 avg pace each. Give or take a few seconds.

  • [Deleted User][Deleted User]
    Oh my, with all the snow this weekend I spent all day Saturday and Sunday skiing. The legs felt it on the run tonight. Totally worth it.
  • William JenksWilliam Jenks
    That is a fantastic run Matt. You are zooming.
  • Joe MatchetteJoe Matchette
    Carl - I know why you are doing all the extra volume for the bike (indoor century ride), but why for the run? The advanced plan run for today is only 3 x 1 mile @ TP with 4' recovery, and then any extra at HMP....

    Aren't you worried about all this extra volume catching up with you?
  • CarlCarl

    Posted By Joe Matchette on 13 Feb 2013 07:45 AM
    Carl - I know why you are doing all the extra volume for the bike (indoor century ride), but why for the run? The advanced plan run for today is only 3 x 1 mile @ TP with 4' recovery, and then any extra at HMP....

    Aren't you worried about all this extra volume catching up with you?

    Joe-
    Great question-
    I have the Drake Relays 1/2 marathon coming up and want to beat my PR set there of 1:29. 2 weeks ago I ran a 1:27:12 so we are in the ball park. Local coach and are are decreasing my recovery times between each mile currently. Before Cozumel I was up to 10 x 1 mile repeats with a 90 sec recovery and it paid great dividen.

    The runs are very comfortable for me and when I start getting tired and feel like my form is suffering I then drop the intensity and finish out the time. Truly there is only a few seconds diff between my MP and HMP.
  • Dave MehlDave Mehl
    Got my "measly" 2x1 + 1x1/2 run in this morning per the INT plan. Standard EN warmup and added 8 or so minutes at the end between EZ-MP to finish at 50 minutes total. Replaced the battery in the footpod and calibrated it on the treadmill after yesterday's run. It's reading a more accurate pace at TP now, but slower at EZ pace. Whatever. I know the treadmill speeds I'm shooting for and the time intervals I want, so the footpod/garmin is more of a just to have some sort of record and for HR. What I really need to do is just HTFU and go outside. Just weary of the ice, etc., still.
  • Pat KossPat Koss
    A night that was in the 30's and rain turned into a beautiful morning for a run around 8am with cool temps, light winds and the sun breaking through along the Arkansas River trail system. All that made the Wednesday run even more fun. Came in close to 8:04 for all the intervals, just under my pace mark of 8:12/mi for the 1 x 1/2 and 2 x 1 of the JOS intermediate plan for me.

    The weather looks nice tomorrow...maybe I'll take the VO2 work outdoors.
  • bc4uabc4ua
    Hit the treadmill again to do today's run. Hit the paces without any twinges, so I'm happy.

    It's almost a good news/bad news scenario. Good news is I'm think I'm due for a healthy bump when we re-test in a couple weeks. Bad because I'm just getting use to these paces, and will have to make it hurt all over again image Thinking back to the first week, my reaction was "no way are these paces going to work, I can barely hit easy pace." Today my mind was wandering during the intervals.
  • Carrie ChavezCarrie Chavez
    I did my 2 x 20 bike today with Tom Glynn then we went out for the 35 min brick. It is sooooo beautiful and sunny out. Shorts and short sleeves, chit chatting at easy pace. I needed that. My Mom is going to have heart surgery March 4th. I just found out all the details last night and booked my ticket to Boston to be with my parents during surgery and rehab. Tom and I got to talk about all of that and I feel better and less anxious. That week in March I'll be leaving Steve and Madison at home. We are always together. This will be weird for us. Thank goodness for FaceTime image.
  • boutrosboutros

    I'm pretty bad about getting to the forums...trying to change that!  Sounds like everyone's having great weather!  I enjoyed my 3x1's today in 38 degree, sunny weather...windy, but the rolling back roads were clear and dry (finally) so no complaints.  Warmed up for 10 min @ 7:40 pace.

    Mile 1: 6:04...shoulda warmed up longer.  I was into the wind but that shouldn't be an excuse on the first interval.  Spent my 4 min. rest trying to keep a decent tempo so the legs would respond better.  

    Mile 2: 5:48...better. That's right about where I wanted to be on the first one but I was happy to find my pace.   4 min. easy...

    Mile 3:  5:46...a little faster than I intended and I felt it in my lungs a bit  (especially at the half-mile mark).  

    Ran 2 miles home @ 7:36 and felt pretty good overall.  Mostly, I was just happy to get out on the road because I loathe the treadmill. 

    Hope everyone's feeling great!   

     

  • rklingrkling
    Only was able to get in 2 x 1 mile today, due to time constraints (ran at Noon while at work).

    10' w/u with a couple of strides then
    Mile 1: 6:47 then 4' easy
    Mile 2: 6:41
    Jogged back to the office

    Definitely felt better than this past weekend. Amazing what a day of rest can do.

    Go JOS!
  • Carolyn YeoCarolyn Yeo
    Did my run this morning and it was the first time i had trouble hitting my pace. Slow 5sec on the 1/2 mile. Bang on for the first mile and 10sec fast on the second mile. Usually 20sec fast on 1/2mile and 40sec fast on the mile.
  • Joe MatchetteJoe Matchette

    Great run mid-morning.  I have been feeling pretty good, so I am intermingling the Adv Plan runs.

     Today's data:

    • Standard w/u
    • 3x1mi at Z4 (to slightly faster), with 4' rest (2' walk, 2' LRP)
    • 12minutes at Z3
    • Short cool-down

    The one-mile repeats felt like work.  But not super-hard.

  • William JenksWilliam Jenks
    This morning, I ran 5 mi indoors to make up my missed brick run from Tuesday. Hit some strides at the end. Otherwise, this was a very easy indoor run, though it didn't feel that easy...quads still noticing last night's workout and my HR was high. I knew I was going to run again in the afternoon, so I wasn't going to even mess around with anything harder than the easy wko was supposed to be.

    http://connect.garmin.com/activity/272887792

    Then I ran in the afternoon for "today's" run.

    For the first time in a while, I had a run that FELT GOOD. It wasn't super fast, but it felt like it's supposed to feel like when running...gliding, not mountain climbing or big gear bike riding. I was VERY pleased with that aspect of it.

    I did my 3 mi in 6:30, 6:20, and 6:27. Stupidly, I turned off my watch accidentally at a traffic stop somewhere where I also messed with my iPod, and left it off for a while. Maybe a mile (given the elapsed vs. moving time)?

    Overall, probably just short of 10 mi...average pace 7:22.
    http://connect.garmin.com/activity/273061482
  • Trish MarshallTrish Marshall

    I have been having a great week of running!  I raced a 4 miler Sunday at a faster pace than my 5k test and got myself a new pr.  And sore quads!  So I was nervous about the bike Tuesday...but I slayed it, then felt fine and light on the quick hill strides afterwards. 

    Today I ran in one of my favorite parks in lovely temps and sunshine running once again faster than my TH paces from my vdot.  (even faster than the  higher vdot from the race on Sunday!)  But the best part is I was able to rip off two miles at a bit faster than HMP at the end.  Very very happy about that, but I sure hope I'm not shooting myself in the foot over achieving on my paces. 

  • Robin RodriguezRobin Rodriguez

    Feeling strong, everything is starting to really click for me now mentally and physically

    Knocked out my 3 x 1mi at ~6:48ish

    http://connect.garmin.com/activity/273068523

    Excited to retest and get on with this!

  • triathlonmamitriathlonmami

    Did yesterdays run today and it sucked.

    I couldn't find my stride, couldn't hit my pace, and then got frustrated.  The rest of my run was a mental struggle,  I might still be a bit tired from my century ride this weekend, I did do the VO2 bike workout yesterday, and I haven't been reading your posts.  I see now how you guys are the ones that keep me motivated to go out there.

    Lessons learned.  Thanks for being here and sharing your progress!

  • Leslie SchneiderLeslie Schneider
    Pehaps next week will be better. I've had tough (sucky) workouts too.  Peaks and valleys is what it is.  As long as we all hang in there...we'll race great!
  • Leslie SchneiderLeslie Schneider
    Last nights run went really well for this self described tortoise.  I did 5 miles in under an hour...even with the rest intervals.  For me, this is good!  I have a 5 mile race this Sunday and am hoping to finish under 57 minutes.  We'll see...
  • William JenksWilliam Jenks
    Great to hear Leslie! Maybe get a little extra sleep if you can ... and make sure to get good rest on Monday after your race!
  • gopetegogopetego
    The ups and downs of the OS are appearing. But this is normal.

    Last nite's run went fine but felt alot harder than last Sunday.
    Did the 2 x 1 miles first and then 2 x 1/2s all at or just below my z4 pace.
    Got 6 miles in 49min.

  • kimmydctkimmydct
    Christana- Not every WKO is stellar. I'm a day behind too.

    Got through it OK and on pace. 2 x 1 mi + 1 x 1/2mi @ Z4 then an extra 1/2 mi @Z2 pace for good luck.

    I have an indoor tri Sunday so my week is even more messed up now but I'll do the best I can....
  • Bruce ThompsonBruce Thompson

    @ Trish - Glad to hear that you are getting faster.  Just be careful not to over do it now.  We still have 8 weeks of OS to go and the workouts get harder.  You will be faster; just be careful not to get injured by doing more than the plan says.

    @ Christina - I agree that you are probably still tired from the weekend century ride.  A couple of good night's sleep  and you'll ready in to go.

    I got a new diagnosis (from a foot & ankle ortho specialist) on my heel that has bothering me for months.  Good news!!  It isn't a slight tear in the achillies tendon where it attaches to my heel bone. Rather, I have a slightly squarer heel bone (supposed to be more rounded) that can put pressure on the achillies over time (like years)  and lead inflammation and to small blood pools calcifying.  Net, don't have to worry about a torn or ruptured tendon but have try to control the inflammation in the back of my heel, so ice after every run and a topical steroid treatment + PT. Doc said I might need surgery sometime in the future (he said like 10-15 years if they deposits get bigger), but doing surgery now won't help much and would put me in cast for 4 months.  We agreed that was not the way to go.   I celebrated last night by going for 6 mile in which for the first time in a year I wasn't worried about blowing out my achillies.  Felt completely liberated. Then ice. 

Sign In or Register to comment.