NOS 2014 Week #6, Run Workouts
Here we are at week 6! For those of you that took some time off or did an alternative plan based on a race, it's time to get back on track. This week is a little different as you can see a Thursday run (new) and Sunday's run gets longer with some serious LTHR in.
For this week's video, Coach Rich talks about core strength and discusses his routine of 25-30' that includes core exercises, push-ups, pull-ups, and stretching. Although this link does not get you the actual video, go to your training plan for week # 6 and look to the right for "Weekly Training Resources" http://members.endurancenation.us/TrainingPlan.aspx
Also, Brenda Ross has initiated a "Core Challenge" at http://members.endurancenation.us/F...fault.aspx
Hope everyone is staying healthy and getting the work in as time allows! 
Comments
Joe, I did take a couple extra days off. Had to heal a calf. I did the Tuesday bike today and the time off was rewarded. I hit my numbers. I also had good cadence for the first time in two weeks. Isn't it great how a well performed workout can make you feel?
Hit the 40 mins between Z1 and Z2 and got the strides in around the 25' mark.
I attempted to model a Larry Rodman spider run to keep my mind off of the actual run :-)
I'm starting to get that "even though I had a day off, I'm still tired" feeling.
Its not all bad because we all know we are working to get here and its earned.
Have a great day.
@Joe is the Thursday run only included in intermediate and advanced plans? I am on the beginner plan and only see VO2 bike in there on thursday
Just finished my run intervals. Ran on the track. There was only a little snow to contend with. Still far better than the mill of dread. The run went well and no calf issues!. Legs were definitely a little off from not running for a while. However, they responded well.
3 x 1 (goal 6.55/mile)
1 @ 6.54, 2 @ 6.48, 3 @ 6.58
Some additional z2 time (felt like harder effort)
Total 60 min / 7.64 miles
Another spider loop run. Glad to be done for the night. http://tpks.ws/FBut
Did the 5 x 20 strides and legs felt a little heavier than usual
question for the experts...I normally distribute the strides around the duration of the run....
But as I was running I wondered ... is that OK or are we supposed to do them all together at the end?
Tuesday run in Beginner OS done. Super super easy Z1 work.
http://www.strava.com/activities/98555314
As part of the run focus, I did my Sunday run today which was tough (that seems to be a running theme for week 6). I was able to get the 2x2 miles done well under the z4 target time, but it certainly gave me an appreciation for just how long 2 miles acctually is. I was hot by more than a few seconds on both reps and added in some extra time to round out an hour of work. Legs felt better though I am still dragging overall. Looking to get in some extra rest again tonight before the big bike set tomorrow. Good luck today all!
My running is definitely improving. I'm actually looking forward to my next 5K test. I'll be 62 in a couple of weeks, so my HR is probably lower than many of the younger members of our team. According to MAF, my max training should be about 120, but I don't even look at HR anymore until I finish. I'm just trying to hit my Zone time goals or faster. So far, the joints are holding up.
11/6 (2x1mi) 8:30 (avg.hr 129) 8:17 (130)
11/13 (3x1) 8:27 (125) 8:22 (128) 8:16 (129)
11/20 (3x1) 8:09 (126) 8:08 (129) 8:04 (125)
11/27 (2x1.5) 7:58/mi (135) 7:51/mi (140) [on flat bike path, others with modest hills]
12/4 (3x1) 8:07 (126) 8:00 (136) 7:47 (138)
66 degrees here in Cincinnati today. I think I'll wash my car!
Even more disappointing ... just noticed that I should have done 2x2mi as part of my run focus but for some unknown reason I did only 2x1.5mi.
Wednesday run done, only time for the main set + w/u. Definitely feeling the OS fatigue in the legs although I've been strong on the bike. Considering blowing off the Saturday run and taking three days off from running.
http://www.strava.com/activities/98629881/laps
3 x 1 mile, target 8:33
#1: 8:38, #2: 8:40, #3: 8:43
That was better than expected. Legs felt dead and still met the time goal splits. I was a little slower than Z3 for the rest. Close though. http://tpks.ws/Wvxw
Feeling good!!!!! As usual on the treadmill! Even though it is 65 in Atlanta! I get to have my dog laying next to me!
HUGE ONE RAY!!!
Looks like you have a big bump on your vDOT upcoming!!!
I haven't been adding to the run forum cuz my run plan has been very hacked with modified workouts and pool running.
But, since the plan had the volume of the intervals backing down to mile repeats again, it was a good time to give it a shot. And, after 6 weeks of rehab, I completed this 3x 1mi (4') at a TP from time of injury, and got it done pretty easily. Without any pains that threw a red flag up.
won't get greedy, tho. More pool running in the future (Friday). Will prob skip Sat run and Sunday will be a gametime decision.
Puking down snow here in Minneapolis - we've got over 6" so far, and up to 9" is predicted. Looks like I'll be huffing it down to the gym tonight to run on the dreaded Deadmill.
Did the 3x1 (4') and added extra time on the back. Total 7.17miles in 57min. As info, this training run was :05 off my 10k PR time, and that didn't even cross my mind until after I finished!
6weeks in and going great! hope everyone else is kicking butt as well and seeing gains!!!
HAPPY WEDNESDAY~
This kind of work really does unveil how much potential we have. It's waiting for us right above that 'Uncomfortable' Line. That's where the gains are waiting to be picked!
Keep it up!