NOS 2014 Week 7, Run Workouts
It is the week before test week, and that means Sunday is NOT a hard day! For those of you that plan ahead, I choose to do my run test first in Week #8 since I want to make sure my legs are more rested for the run test than the bike test. That gives me one less excuse for not setting a PR! 
This week's video from Coach Rich talks about working your schedule through the Holidays. The "Big Idea" is that as you miss workouts and have to squeeze something in, focus first on getting a run in and keeping your run frequency, second on the main set, and then third on Z4 time. 
Last point - we are at the half-way point this week. This is where we typically see a lot of people disappear for various reasons. If you are considering, then seriously think about starting up with the January OS and don't lose the gains that you have made.
Alright - back to work! 
Comments
A quick question regarding Tuesday uphill strides:
Any particular grade I should run the strides? I have a few to choose from around where I live.
Hi Joe - Thanks for the advice. I plan on following your lead and doing my run test first, then the bike test two days later.
I'll be in Bonaire over Christmas, so that means no biking for me (or running, most likely). But, I will have ample opportunity for open water swimming (and diving!) - hopefully that will make up for anything I lose during that time.
My strides at the end weren't uphill, just due to the timing of where the hills were on my run loop, but i'm not too concerned as i have some uphills on my runs every day
http://connect.garmin.com/splits/414260225
1min@2%, 2min@ 1%
1min@3,4,5,6% and then I went back down the ladder. Its an old workout that I used to do with another coach. Keeps things interesting.
Despite more snow (schools are open here, yo!) and -4F temps this morning, I'll be running on the indoor track tomorrow evening. Not the same as running outside, but it beats not running at all!
I would complain about the cold here since it be below 32 (like 31). But with Dawn reporting in at -4, I got a tropical delight here!
I saw a video of Coach Patrick talking about uphill drills during the "Get Faster" Plan. Although I can not find it, the big idea is to get the benefits of working harder without the impact of landing hard as you run and cadence is secondary. As far as strides - the big idea here is to get your cadence up so that a flat course would be more appropriate.
From the wiki: A drill of sorts used to improve running form. Simply run quickly, with good form, for about 30 seconds. Count your left foot strikes during the Stride. Your goal is 45+, yielding a cadence of 90+ rpm. Walk or jog lightly for 45” between each Stride. Strides are about form, not fitness, so don’t worry about pace or heart rate
Did 1 mile warm up at 8:28, then 4 more at 8:08/8:05/8:04/8:19
Did the 5 20 sec strides at the end in a hill in the neighborhood
Link below
http://connect.garmin.com/activity/414525560
Going to bed now. Great work everyone, especially the ones who defied the cold !
Had to bail on zone 1 run today. Work was crazy and had my daughter's holiday concert at school. Will try to tack on some volume after tomorrow's 3x1mile.
bailed on the last one due to a twinge in the calf. quit as soon as that familiar pain showed up.
no t-shirt or medal for running thru it.
consider this a setback but part of the process.
yall have a great workout!
This morning's run test did not go as planned. I decided to do my tests in a different location this year - a paved trail that circles my town's rec center. Closed to traffic, 1.25 mile loop, and fairly flat (which is tough to find in my parts). I did my 1st run test there for this OS and have been training there once a week. Last night I got to sleep early and woke up early, fueled and ready to go. I got there and to my dismay, most of the trail was covered in snow and ice. How dare the town not clear my personal running trail! I made the decision to suck it up and run the test. I figured if I ran on the snowy parts, I'd get decent traction. I did a 15 min warmup at z5 then reset the watch and started. I could tell 1/4 mile in that things were not going well - slipping on black ice, uneven footing on frozen snow, etc. After a mile I checked my split and I was 25" off where I should be. At that point I aborted and ended up doing 3x1miles (4') and some additional z3-4. Next week I am traveling to the Carribean with my family - that's why I was doing the early test. I'll content with the heat/humidity over the cold/ice and give it another go then!
Happy to say it worked and I am thrilled with the results! 3X1 7:32, 7:28, 7:16 http://app.strava.com/activities/99717210
Have a great day gang!
3 x 1 in the books. I felt great but looking back it seems I slacked off a bit. I wasn't able to tack on my additional volume from skipping yesterday's run as I had an early meeting but will try to do it tomorrow. http://app.strava.com/activities/99718282/overview
Target 8:33...
1 mile: 8:36
2 mile: 8:32
3 mile: 8:37
Week 7...hard to believe...TX is closing in!...
Today was supposed to be 3x1mi at z4...I simply felt I needed some Z5+ work...so I did 12x400's @ 5:56 pace with 200 jog recoveries on the TM...that simply felt great...
Does anyone else miss Z5 work?
@Mark - mile intervals on the track are the real thing! 440yd splits don't lie - good job just getting out there.
@Brad - another great decision. Although you might have been able to complete it, it would not have given you a true benchmark on your fitness and more than likely would've caused some injury. Just imagine how many SAUs you would've spent on vacation in a cast!
@Emily - exactly what I did. That walk I did yesterday did me more good today than a run would have! Good negative splits.
@Richard - over a mile, the differences in your splits might just be one stride. I would say they are even splits and not think twice.
@Joe - you mean those crazy ones that were like 2 X 200m; 2 X 800m, 2 X 400m and then do it again? Not when we have the 10 X 2' @Z5 tomorrow on the bike!
Target mile = 7:30 and I did 4 X 1mi @8:23, 7:55, 7:40, and 7:20. My AVHR did not get into Z4 until the last two so I'll count this as a success!
For those of you stuck inside on the treadmill, our very own Steve West actually did a Marathon last month on one. Hard to believe - the guy is just tough!
My experience during the run is on par with everyone else. Legs felt fatigued after a tough bike last night. Ran at 730 am this morning and didnt finish the bike till around 630ish last night so a quick turn around but unfortunately my work schedule doesnt care about my tri training schedule.
My WKO today was really challenging but I got it done somehow ... 4x1mi wasn't an easy one ... I did never look at my lap pace so I just ran of RPE and my Garmin telling me I'm too fast/slow.
Now after viewing at the logs I realized I was WAY TOO FAST - that's just incredible as I just felt fat and ugly and slow at all times.
Here are the splits (Target pace = 3:52/km):
1) 6:07 / IF 1.05 / NPG 3:41/km
2) 6:07 / IF 1.03 / NPG 3:46/km
3) 6:13 / IF 1.02 / NPG 3:48/km
4) 6:14 / IF 0.99 / NPG 3:54/km
Total workout available here -> http://tpks.ws/tmAB
I am hoping Mr. S. Claus brings me an early vDOT bump this year (in time for next week's test)
2014 OS Week 7 Wednesday Intermediate Run
Split
Time
Distance
Avg Pace
Avg HR
Max HR
1
0:16:54
1.75
0:09:40
127
142
warm up with strides
2
0:07:34
1.00
0:07:34
146
155
1 mile interval goal 8:04
1
3
0:03:55
0.39
0:10:01
134
155
4
0:07:35
1.00
0:07:35
154
158
1 mile interval goal 8:04
2
5
0:03:31
0.35
0:10:03
143
156
6
0:07:30
1.00
0:07:30
156
160
1 mile interval goal 8:04
3
7
0:05:16
0.51
0:10:20
143
158
cool down
Summary
0:52:15
6.00
0:08:43
141
160