2014 Jan OS Week #3 Run Thread

Kori Martini

Welcome to your official week #3 forum to post/question/second-guess/hack/whack/smack-talk those run workouts that have you cursing one minute, then throwing up a fist-pump in triumph the next.

Week #3 is where the illusion of the OS is gone and the true meaning of "work" starts to set in, so take some time to listen to the coach's words of wisdom on how to respect intensity and maximize your recovery. All of that is available in the podcast links on the top right of your weekly training page.

Now lace up them kicks and get out that door! (Or get on that 'mill!)

Nemo Brauch

10 minutes on the treadmill. Yup- that's it for me for now. Slow and steady.

Carl

running going well. Good to see everyone is hanging in. 11 more weeks to go nice job.

William Jenks

Again...I'm a bit out of phase because of the marathon. My Mondays are currently VO2 runs.



Ran indoors again today because of mixed precipitation, and I almost always do the interval runs indoor during the winter anyway.

Workout was 5 x 1000 with 400 m rest. My legs were tired, so I was pretty sure I needed a little extra RPE...and indeed that was true for the first one to run it the same as I've done the last couple weeks (3:34 for "3 laps" of a particular track...around 6:12-6:16 pace.). But something clicked....it was a little ragged, but the other four were at 3:30, 3:26, 3:27, 3:26. Those last ones are under 6:00 pace. This was the first week I kept to the quarter mile recoveries; before I'd been doing longer "full" recoveries....the last few weeks, they've been all 3:30-3:35 for the same distance. Next week, they are longer, but it's evident that today was good.http://connect.garmin.com/activity/433251283

OK, so I'm not supposed to over achieve..I acknowledge that...but I'm still pleased with how these went.





CN - congrats...1000 posts!

Al Truscott

@Wm - Your over achievement will be OK as long as Tue/Wed/Thur goes just as well.

Your marathon training finally got to me - I went to the hack spreadsheet, and pulled out week 3's long run to do today. I took yesterday "off" (swam in the morning) in honor of it being my first day of retirement, and the two football games.

12 miles in 1:42. 3 x (1mi @ TP, 1 mi @ LRP): 7:07/148/96, 7:07/148/96. 7:04/147/97 (Pace/Max HR/Cad)

Gordon Cherwoniak

30' with strides.  Took it pretty easy with a few walk breaks as I could feel my one foot. 

 

 

drjohnson08

I'm trying something a little different this week. I'm doing the Tues/Thurs run before work and then the bike after work. I've been doing the run after the bike and it makes for a long evening. I think the Thursday run will help loosen up the legs for the VO2 session that night. It went well today. 40' on the TM at EZ pace with a few strides thrown in.

Paul Hough

At Doug, I was going to do the bike first today, but there was no escaping the gravitational force of my bed this morning. So tonight was a long brick workout.

Gordon Cherwoniak

3X .5 mile @ TP Total 30' now off to meet my brother before work.

drjohnson08

@Paul, it's hard to get out of bed sometimes, way to get it down in the evening!

Did the run early today. 3 X 1 mile @ 6:22, 6:18, 6:15 and finished off the run with some Z2. 7 miles in 50 minutes on the TM.

Gaudir8

@DJ I am glad there is not an FTP run challenge. Great job. I think my FTP wont match your foot speed and you will still beat me!!!!!

mancona

Got it done at 5am this morning. No problem at all hitting the 3 x 1 mile at threshold and overachieved a little on the third one.

Scott Alexander

I'm dropping into the JOS run schedule a few weeks in, after having taking a running hiatus for over a month.

Luckily it seems my paces haven't changed, I can still hold my end of '13 paces, although I'm a little sore today after running my strides yesterday.

Jeff Sullivan

another early start @ 0300....uggg....2x1 + some z1/z2...feeling pretty good

Al Truscott

@ Scott - Welcome back

Today: 5 miles, progressive (up/down/flat/up/dn) 10:17/8:17/8:19/8:14/7:58 Now resting before this afternoon's 10 x 1.5 VO2 on the trainer

John Henault

Wednesday run done. With fresh snow and ice, I had to spend time on the treadmill, which felt surprisingly good. I did a total of 6.2 miles in 50 minutes. My 3 1 mile splits were at 7:40 pace, which is very fast for me (according to the calculators, my pace should have been about 9:07). We shall see how the legs feel for tomorrow's VO2 max bike intervals.

Trish Marshall

Finally got in a "real" out season run! Woo Hoo! WAs planning on chopping up my first TH run back to .25 or .50 miles at a time, but I felt fine and just did miles. I also thought I'd only do 2 since it was my first one back, but again, felt good (don't have the fatigue the rest of you folks yet!) and did the third one a tick slower, but still in my TH hr and pace.

YAY! Happy to be back at work!

Paul Hough

AM - 45 mins weights
PM - 6 mile run w 7 x Millport where a Millport = the .43 mile circle that I live on. 1/2 Millport jog between fast intervals.

gwdykes@hotmail.com

Run completed, hit the 3X1 intervals on deadmill.  Was significantly harder than last week with the addition of the "extra" mile.   Am thinking I am doing it right.   

colsjb

3x1 repeats done.. thanks to the older guy on the treadmill next to me for demonstrating what's possible.  His whole run was done at or above my target pace.  afterwards I noticed he was wearing a Boston marathon shirt.

Bill Manard

Wed 3x1 repeats done on dreadmill. I was amazed how much I could dissociate at the gym - when I got there it was full, and I didn't even notice it was empty until I was done...

Paul Hough

Kudos to you dreadmill runners. It was 43 at 8 pm when I went out to run. That's pretty cold for me and I did not enjoy it, but it beats the tar out of a dreadmill.

Al Etienne

You guys truly inspire.  I ran at 3pm; it was 55 and sunny.  I thought I was bad ass because I was too sore (and it was way too cold) to run this morning but I made it up in the afternoon.  Rock on and I will try to keep up!  

William Jenks

Congrats to everyone making those 3 x 1's. Great job.

I continue off the wagon - Wednesday is my tempo run day. 6 mi easy, then 6 mi at MP. HR trace shows to quick stops for a drink from my Gatorade bottles. Despite new garmin 910 and new footpad, I am still having occasional dropout issues. See the pace chart under "time" as opposed to "distance" and you can see the little blocks where the pace goes to zero (or at least whatever the lower graphable limit is). So mile 9 was actually half a lap longer than the other miles. :-) Real pace was probably 7:0x.

Anyway, it was a good run. I continue to be pleased with how things are going. No illusions here about an Aaronson-like sub 3 ("the Full Paul Ryan""?), but sub 3:10 is still feeling possible.

http://connect.garmin.com/activity/434325186

Betsy Kantor

55 degrees at 0500 this am in Scottsdale-I ran sleeveless and gloveless for first time in a while. 10 min warmup then 3x1 mi at or sub z5 (8:07): 8:08, 7:47, 7:44.

Bill McKinney

Got mine done on the treadmill at 5:300 in the morning. After many years of doing all the runs outside no matter how cold it is (live in Minnesota), I've finally succumbed to the sub-zero + icy path menace. Adds 20' of friction to drive to the Y, but so far so good. Got the 3 x 1 mile done at the target, and I"m still shocked at how hard it is to hit a pace that used to be LRP for me…hoping to start to see some gains like I've been seeing on the bike soon!

Al Etienne

I know today was a bike day and this is the run forum, but I think this is about the run.  Let me preface everything by saying that I joined in January so this is my first OS.  I have been able to hit or exceed all of the numbers and I have done all of the workouts, but I feel terrible most mornings.  Like I can't get out of bed.  I am even sleeping in an extra hour to an hour and thirty minutes (8+ hours).  I think I have the nutrition down.  I feel tired, but in a good way, throughout the day.  It's just the morning that is killing me.  Is this just part of the program and a "suck it up buttercup" is in order, or is there trouble on the horizon?

Paul Hough

@ Al - after hammering last night's run, I couldn't get up again this morning. Looking at another brick tonight.

Al Truscott

I learned long ago to ignore how I feel when when I first get out of bed in the morning. Creaks, aches, fatigue - it's all there. But as long as I can get the workouts done, I feel OK about it. Sleeping more is part of the bargain, along with the need for proper nutrition, and feeling quite tired after workouts are done. Also, hitting the off days hard in terms of shutting down and getting rested is imperative.

However, if you find you can't hit the intensities or all of the intervals, that's an early warning sign. As is getting grouchy with loved ones.

William Jenks

@Ati - I think you may be right that this is a reaction to the training. Have you done "intense" running before? Make sure to do what you need to as far as stretching, self massage, etc to try to give your body a bit of a head start. And take those days off seriously. I know I have a much harder time feeling like exercising in the early morning during the winter than I do during the winter...I don't know that this is related to too much more than related to the late sunrise etc. It's something to work through, for sure, though.

----

My pattern has a Thursday morning easy run following my medium long tempo run Wednesday evening. The rest of the pattern is that this is always the hardest run of the week. Or at least the one that I sure wasn't going to run any faster! Same pattern this week. 5 mi easy. http://connect.garmin.com/activity/434494097

Bob Irwin

The run isn't working well so far this OS. I'm able to hit the bike intervals, but my run is horrible. Tuesday, I was unable to even compete a single mile interval. I backed down to 1/2 miles and was able to do 3 before I was done. It's very frustrating. Maybe, I'll try dropping the pace down a little.