NOS 2014 Week 3, Run Workouts
As you review your training plan for this week, be sure to watch/listen to both videos/podcasts on the right hand side that correspond to this week's training. Patrick talks about recovery and makes three points - get sleep, hydrate, and refuel. Rich talks about intensity and discusses fast, slow, and intermediate muscle fibers and how what we do makes a diference in their recruitment. Good stuff 
I have talked about a "run focus" a few times in last week's thread. Coach Patrick has developed some basic guidance on how to do this at: http://members.endurancenation.us/R...aster+Page
It is listed as "OS Modification Flowchart (PDF) by Coach Patrick". If this is your first OS, best to stick to the basic plan and wait for results first. As always, if you have specific questions on "what to do this week" or just training in general, fire up a thread in the Micro Thread Forum under the General Training Discussions in the Training Forums.
Got some pretty dedicated members of this NOS doing these workouts in very tough weather conditions! It is motivating knowing that we are all knockin' this stuff out worldwide in some bizzare conditions! Work Works! 
Comments
Weather turned cold here in NOVA. Love me some running in tights.
Good luck everyone!
Woke up to 9F this morning.
Think I'll go to the gym and run the track instead. Good times, good times...
varying intensities ranging from slow (to watch my ankles move properly), pawing at the water, to hi intensity sprints, with lots of 80% tempo in between.
good workout
Cold (27), Windy, Dark. I got it done. I need a hot buttered rum. I am freezing.
3 x 1 mi done this morning. Felt good.
8:09, 8:06 & 8:12
I am usually a better cyclist than runner, but these runs seem easier than the bike workouts. Wed morning run felt great!!
Thrilled with 50' run today. 3 x 1 mile done! I waited until it warmed up a little - about 28F and windy.
Enjoy the fact that we don't have snow on the ground yet.
Mike
The work is becoming speed. MS today for me was 3x1mile at Z4 which is 8:22. Went 8:27, 8:22, 8:16. 13 degrees with wind chill here in southwest Ohio when I started this morning, but i had a lot of warm stuff to stick on.
My hamstring had been sore for a week and a half and the normal run WU was not helping too much. Coach P suggested I warm up by spinning on my bike, which was a good call.
My first run intervals since August of 2011!
Did the 3 x 1 miles on the dreadmill at increasing speeds:
Felt good. Still slow but I am getting stronger and more confident every week. Left knee is still holding up just fine. WOOHOO!
Keep on it everyone!
@all - nice to see all the progress that is being done here!!
@John - That's what we wanna see here - keep up the steep way to SPEED
I did my 3x1milers during lunch-break - the felt for sure much easier than those from last week and I'm now really confident for Sundays half marry
Finally some metrics (because we all love it):
1st - Time 6:08 / IF 1.05 / Pace 3:50/km
2nd - Time 6:08 / IF 1.05 / Pace 3:50/km
3rd - Time 6:06 / IF 1.05 / Pace 3:50/km
http://tpks.ws/GT7j
I did a mile warm up, hit the first mile in 8:51, second in 8:42, my Z4 is 8:44. Had to dig deep and crank Pitbull to pull this one off. I don't think it was such a good idea to do the push-up challenge before the run, my arms felt like they were going to fall off! I was able to do a half mile recovery -- I had very little left at that point.
My recovery was acupunture then off to work.
Have a great day everyone!!!!
Another Nov OSer checking in with a successful run. 3 x 1 mi as TP - 7", TP - 7", TP - 7".
3 x 1's done. A little fast I think though pretty close. Ended up with 5.9 miles in 48:42.
@John - great! Now you have a benchmark - it can only get better!!
Today was a bit cold here at 31 degrees with windchill. Not really complaining, but sure did see the impact on my warmup: 3 X 1 mi at 8:32, 8:03, 7:35.
Only a bike workout tomorrow!! Whoo-hoo!
@Stefan THat's really cool how TrainingPeaks calculates running Intensity Factor for you. I wonder if there's a way to calculate Variability Index for running
Just got back from my conference. I got the run intervals done at the local track on the way home. I was not properly dressed for the weather. It is cool and clear hear. I had shorts for the hotel treadmill. In case you don't know, I hate treadmills so I skipped the run at the hotel. I did the first interval with a 6:22 pace. My body was not cooperating with the second interval I really had to "go" and that slowed my interval. I got a 6:37 pace for the second. It will be great to sleep home and not smell cigarettes.
I learned two important lessons this evening. First, do not eat a big bowl of chili before running intervals! The second is a bit odd, but also important. I learned what you do not want to hear from the guy next to you while showering at the gym. "OH, AHH, OH Yeah!" - repeat
it on my treadmill but I can also complain about the cold as the treadmill is in our unheated 3 season room which registered 35 deg F tonight. :-)
John
William- chili before a run.... Bad. Don't wanna ask about the shower...
John- glad your run went well! I'm not liking the cold we've got here the New England!
So last weeks intervals at the track were cake, and hit about 20" per mile faster. Tonight on the treadmill was ruff. I almost turned the last 1 mile into 2 x 1/2 miles but I figured the faster I did the last mile, the faster I could get the heck off the treadmill. Hit the paces but it didn't feel good at all.
Been doing my wednesday TP runs on the treadmill. Going well so far, although boring as hell. Got my 3 miles in at 7:03/mile. Feeling nervous about tomorrow's VO2 bike intervals