NOS 2014 Week 5, Run Workouts
Welcome to Week #5!! This week brings an interesting sequence where the Wednesday workout has more intervals than Sunday! Since I just drink the koolaid and trust PnR explicitly, feel free to ask RnP any questions about this in the Mirco thread. 
Speaking of PnR, Coach Patrick has a great video for this week about running form. A couple of points from this are:
- Cadence - 90 steps (one side)/minute or 22 steps per side/15'
- Stride Length - solves itself w/right cadence and leads to less injuries
- High hands, Heads-Up, and breathing round out the items he discusses
Since this is Thanksgiving Week, there are many that are using the "Thanksgiving Hack" that Coach Patrick put out for those racing, traveling, or engaging in family activities that prevent them from training according to the plan.
Whatever you do, just remember, it is not any one workout or week that makes or breaks the OS. So, enjoy the Holiday and drop in with a post when you can- especially any race results that prove Work Works!
Comments
Zippy 4miles (7:35's) at lunch today in the Snizzle (snowy drizzle)...feelin good.
2 mile WU at 8.22, 8.37 (slightly ahead of z5)
1.5 mile @ 6:57 (z4)
1.5 mile @ 6.49 (z4)
1.64 mile @ 7.26 (z2)
Total 7.73mi / 60 min / avg pace 7:45
All in preparation for a Thanksgiving feast!
Snizzle - just love it! Here is another one for you Brenda to put with the "cage fight" for EN jargon.
Good luck everyone,
Eric
Going to take it easy tomorrow so I can be rested for Turkey Trot Thu Morning.
Looks like weather coming thru tomorrow with torrential rain forecast so looks like another deadmill session tomorrow too.
Nice n easy 3 miles in 32 min, right at LRP.
http://app.strava.com/activities/97267447
First 2 repeats my legs felt like concrete ... even I could hold my Z4 pace it was feeling like Z5+ but on the last repeat it turned around and I felt pretty good and strong till almost the end. IFs were 0.98 / 0.99 / 1.02.
At the end of my third repeat I met Bernie on the road - he was currently in his fourth and final Z4 mile so I decided to give him a wingman with some running-mojo - GREAT STUFF!
Here's the complete workout
http://tpks.ws/XIE2
Good luck out there! Jud
Happy Thanksgiving everyone!
Followed the race nutrition plan for today's run and nailed it. 2x800 @8:38 and 8:36, 2 x 1 mile at 8:33 each, right on my Z4 pace. Added 1.5 miles at my Z2 pace (never done that before). Total run was 6.5 miles at 9:21/mile...as fast as I've done in a long time.
http://app.strava.com/activities/97391534
Work Works!
@Richard Smith - it is to the right of your EN training plan, under Weekly Training Resources, which is directly over your Training Zones: https://s3.amazonaws.com/OS_2013_Videos/OS_2013_Week5_RunningForm.m4v , I will include the link from now on when I reference it.
Today - had a great run despite the 40 degrees with about 15 mph winds: 3 X 1mi @ Z4 with target 7:45, did 8:06, 7:36, 7:29, 7:17 and put in a total of 7.2 miles.
Like Richard - I also used Coach Patrick's "OS Nutrition Public Service Announcement" and I took a gel after my warm-up and it made a difference. This ol' dawg just learned a new trick.
Happy Turkey Day tomorrow everyone!
I hit the treadmill with Rinny's cover from Triathlete magazine keeping it relentless for me.
Warmup in Z1
Consistent 2x 800 and 2x 1600 at Z4.
Although I wanted to decrease speed, I kept the relentless mantra.
I also caught up on the push-up challenge.
I hope everyone is having a great evening.
4F this morning, warmed up to 22F by 3pm. Running a 5K tomorrow morning at 8am, temps should be in the low teens. Hopefully the wind will give us a break, and wait until after the run to start up!
Happy Thanksgiving!!!
Yesterday's run workout took place on the tready, Ottawa got it's first big snowfall overnight, so the roads were a little on the treacherous side, plus it was dark out.
Overall, the run was solid, I got through the 2x1.5 miles at zone 4 successfully, so that was a win. On the sweat side, it was carnage, I'm glad I didn't have an audience. Sweat, EVERYWHERE!
Happy Thanksgiving to all of you celebrating today. Canada is keeping North America afloat by working today ;-)
http://connect.garmin.com/jsPlayer/409699044
Unofficial TIme : 20:51 , my test in week 1 had been 21:45 ! so...I guess I have to recalculate my paces now
@Gonzalo - yup, and if you beat the "heads I win tails you lose" time you get to reward RnP! Congratulations!
@Dawn - good luck today! Hope your race has less mishaps than Jan's!
My Z4 target pace is 8:33 as called for in my Wednesday run. This was what I did: Mile 1- 8:32 ,Mile 2- 8:47 (going up a 1 mile hill), Mile 3- 7:44 , Mile 4- 8:00 , Mile .78- 5:55
Hope everyone had a FABULOUS thanksgiving!!!!
Okay, so the past couple of weeks have been "interesting" from a sticking to the schedule perspective. Seized the moment today and got up at 4:30 to get in my wednesday 1 hour run before my wife left for work. I've started running with a metronome to work on getting my cadence up, set it to 85bpm, and out the door i went (natural cadence 80).
Got in my intervals, the run felt FANTASTIC, and looked even better when I compared it to my previous wednesday intervals. My HR is working it's way lower and lower. Work Works.
Distance: 5.82 mi
Time: 1:00:33
Avg Pace: 10:21 min/mi
Avg Run Cadence: 172 spm
week 2 wed
week 3 wed
week 4 wed
week 5 wed