@ Bob is it just the run or are there other factors? Are you overachieving on the bike intervals? Tough to say. Maybe start up a separate thread and go post in the micro thread to get Coach P's insights.
Got in 30' today nothing flashy again. I'm starting to push the Wednesday, Sat and Sunday runs and will be extending out the TP distances as I lose some more weight.
Sore left calf did not like the 3x1 run yesterday. Bike was good today. So laying off the run till Sunday when I'll have a 10+ mile trail run (25k trail race on Feb 15). Yoga till then.
Long Run today, in anticipation of car trip to CO over the weekend. Coach P says to do the marathon hack instead of the long run with intervals in the OS. So today was 10 miles, Last 6 mi @ "MP": 8:06/122, 8:04/127, 8:19/131, 8:20/129, 7:57/129, 7:51/132. Total, 10.25 mi/1:27.04
@Al, my first OS I would wake up sore and immediately start wondering how I was going to get the days wko done because I knew they are all intense. But, I figured if it's on the plan it must be doable, and then, seeing everyone post their wko's gave me more encouragement. 2 years later I still wake up sore but have more "tolerance" for it. Similar to what Al and William said proper nutrition, rest, and stretching/self-massage really help me get through it.
I ran 40' at EZ pace on the TM this morning with the idea that I would loosen my legs up early in the day so I was more ready for the VO2 ride tonight. My legs felt good for the ride but I'm not sure it really helped, those VO2 intervals are just so hard!
Like many of you, 3x1 mile treadmill repeats in the books... Hit my target paces even though i felt pretty crummy for the first interval. Feels awesome to redefine what it means to work hard... Even the 'easy' days don't feel so easy. Keep it up everybody!!
Like many of you, 3x1 mile treadmill repeats in the books... Hit my target paces even though i felt pretty crummy for the first interval. Feels awesome to redefine what it means to work hard... Even the 'easy' days don't feel so easy. Keep it up everybody!!
Nice job all. @Nikki - Those are the best workouts. Great job pushing thru the first set and finishing the rest out strong.
My 3 x 1 mi is in the books as of this AM. 6.5 miles total. Increased pace slightly past z4 for each mile.
Guessing this is somewhere in a podcast, video or thread (please direct me to it if so!), but what's up with the longer distances at z4 as opposed to shorter at z5 on the interval runs this OS? Maybe I'm not remembering it correctly, but I thought there were typically 800m and/or 1200m intervals at z5 on at least one of the days. I likely need to retest my 5k since I was somewhat out of shape when doing, but I feel like I'm not going hard enough on some of these run wkos. Kind of feel like I'm hanging out at race pace and not pushing up my FTP. Likely over thinking, but interested to hear thoughts.
Posted By Rob Mohr on 24 Jan 2014 02:14 PM ...what's up with the longer distances at z4 as opposed to shorter at z5 on the interval runs this OS? Maybe I'm not remembering it correctly, but I thought there were typically 800m and/or 1200m intervals at z5 on at least one of the days....
Those will come the last six weeks of the OS. See weeks 9 & beyond.
Got my 3x1 mile in today. Dreadmill. Less than 25* here in Dallas and I'm a total cold wuss! Plus, at the gym I go straight into my little weight routine, post-run, which makes it convenient. Then straight to my Friday taco place for lunch and recovery!
More miles on the treadmill yesterday. Starting to feel a creeping pain from my achilles and back into my hip. Today I restarted all my PT exercises so I can keep that hip pain at bay hopefully. Question: if I know my form is "wrong", but it's been working for me, do I try to change it? Or leave it alone? If you think I should post that somewhere else, please refer me!
Good morning, all! I had to switch the weekend workouts so I did the run this morning for tomorrow. I knocked out the 3x1 at my Z4 (8:00) and went a total of 68 minutes...don't ask me why, but, that sounded like a good number this morning.
Good work folks. I'm hacking the OS for the Long Term IM Marathon Improvement plan, and it has me doing 5 runs/week. Did my 4th run this today, and it was an ez 3 miles @ 8:45 pace 2% incline on the treadmill. I will get 5th run in tomorrow...plan calls for 90' but I'm only going to do 6 miles since I will be doing a stair climb event after the run. The plan has a focus on run frequency and more Z4 work but less Z5 VO2 work. So far, it seems to be going ok.
Long run (marathon prep) today. The absolute temp wasn't bad (15?) but wind chills were sub zero so I ran indoors.
I had a nice run. For the first 12 miles I really felt like I was holding back but they were mostly 7:45 to 7:55. Did the last 6 slightly faster than my anticipated MP... averaging just under 7:00. Total of 18.5 at 7:33 average. http://connect.garmin.com/activity/435480825
@Susan, although there are a lot of WSM's in the January OS, if you create a thread in the General Training Discussions forum or Medical Help Forum (if you think your form may be affecting your Achilles) it is likely that more people will see your question and you'll get more input. I'm not a WSM but I would say depending on how "wrong" your form is it could possibly affect your Achilles and hip.
@William, nice long run! 15 qualifies as bad in my book!
I didn't press the run wko today because I did an FTP test and I was short on time. I did some deep stretching, 15' on the TM at MP and then some more stretching. I played an indoor soccer game after that so I probably got another 20 - 25 minutes of high intensity running. The couch feels good right now
Just got back from FL and I am feeling the sick approaching. Sniffling, sneezing, coughing, ugh. HR is elevated this AM as well - even after a 10+ hour sleep coma. Taking today off to load up on vitamins and rest to try to kick this thing to the curb so I don't end up even sicker. I am prone to pneumonia.
Feeling guilty for missing the run :-(. But... gotta be smart, right?
12.72 mile trail run today @ 8:32 avg. Includes 3 x 1 mile @ 7:37, 7:30, and 7:29. My Z4 pace is currently 7:52 so I think I am ready for a Vdot bump. I will find out Sat when I have a 10K race.
A head cold knocked me out this week, but focus on sleep and recovery seems to have gotten me back to normal. I'll get at least most of today's run in tomorrow, and be back on schedule for Tuesday.
I'm bummed about the setback, just I was getting into the OS groove, but I'm hoping 4 days off doesn't have a long term effect.
Nothing to write home about. Just putting in time to be ready for Monday.
@Susan...I agree...put your question up on the Med forum. The question you ask is a pretty deep one...about changing your form in response to injury (as opposed to just dealing with the injury). You want people who've thought about that a lot to answer.
Run was tough (but doable) yesterday post ride. My head stuffed up and I didn't sleep great. Booo!
Today, I decided to run anyways because it was above the neck (stuffy head with some sneezing) and not my lungs. Ran into my "sister" En'r Cathleen and that made my trip to the gym worth it! The run went well too. Ran the first mile conservatively, then bumped pace a tad, and finished a little faster yet. Lifted and did run drills and now I'm in bed, where I will stay. Must get better before heading south on Thursday! Stupid cooties!
@Susan-I for one am a HUGE believer in proper running form and would encourage you by all means to change. The short term setback will be a longterm benefit in running injury free. I am fan of Chirunning and have been studying the form for years. I feel in the last year I put all the pieces together and am running faster than ever and pain free-and I have had everything including achilles tendonitis, plantar fasciitis, shin splints, you name it. The example that Danny Dreyer gives in his chirunning book is Tiger Woods: he took 19 months off and totallty reworked his form and came back the winner he was (before social downfall)
@Trish, Brent and Jenniferlyn-get well quickkly!!!
Only had time for the main set today, about 45 min, as I am at work (writing this in the OR watching the monitor): 3x1mi, sub z4(8:33)x2: 8:28, 8:16, 1@z5: 8:08. Like Paul, looking forward to a vdot bump especially as I felt I held back a little on the first test
@Susan- Agree w Betsy. Running form is paramount. Makes injury less likely and allows you to be as fast as you can be thru efficiency. Highly recommend focusing on form with running just as you would with swimming or any other sport.
3x1ml@ Z4 HR Z4.5 to 5.3 on 3rd only did about 2-3 min RIs as I forgot the instructions...basically let HR drop to 120 before re-running the intervals..... likely why they seemed tough.
mixed Z2 with some GRP and high Z1 with long taper off pace ...sore & tired from extra leg work I did in lieu of run off yesterdays bike.
Comments
@ Bob is it just the run or are there other factors? Are you overachieving on the bike intervals? Tough to say. Maybe start up a separate thread and go post in the micro thread to get Coach P's insights.
Got in 30' today nothing flashy again. I'm starting to push the Wednesday, Sat and Sunday runs and will be extending out the TP distances as I lose some more weight.
I ran 40' at EZ pace on the TM this morning with the idea that I would loosen my legs up early in the day so I was more ready for the VO2 ride tonight. My legs felt good for the ride but I'm not sure it really helped, those VO2 intervals are just so hard!
Nice job all. @Nikki - Those are the best workouts. Great job pushing thru the first set and finishing the rest out strong.
My 3 x 1 mi is in the books as of this AM. 6.5 miles total. Increased pace slightly past z4 for each mile.
Guessing this is somewhere in a podcast, video or thread (please direct me to it if so!), but what's up with the longer distances at z4 as opposed to shorter at z5 on the interval runs this OS? Maybe I'm not remembering it correctly, but I thought there were typically 800m and/or 1200m intervals at z5 on at least one of the days. I likely need to retest my 5k since I was somewhat out of shape when doing, but I feel like I'm not going hard enough on some of these run wkos. Kind of feel like I'm hanging out at race pace and not pushing up my FTP. Likely over thinking, but interested to hear thoughts.
More miles on the treadmill yesterday. Starting to feel a creeping pain from my achilles and back into my hip. Today I restarted all my PT exercises so I can keep that hip pain at bay hopefully. Question: if I know my form is "wrong", but it's been working for me, do I try to change it? Or leave it alone? If you think I should post that somewhere else, please refer me!
http://connect.garmin.com/activity/435320845
Good work folks. I'm hacking the OS for the Long Term IM Marathon Improvement plan, and it has me doing 5 runs/week. Did my 4th run this today, and it was an ez 3 miles @ 8:45 pace 2% incline on the treadmill. I will get 5th run in tomorrow...plan calls for 90' but I'm only going to do 6 miles since I will be doing a stair climb event after the run. The plan has a focus on run frequency and more Z4 work but less Z5 VO2 work. So far, it seems to be going ok.
I had a nice run. For the first 12 miles I really felt like I was holding back but they were mostly 7:45 to 7:55. Did the last 6 slightly faster than my anticipated MP... averaging just under 7:00. Total of 18.5 at 7:33 average.
http://connect.garmin.com/activity/435480825
@William, nice long run! 15 qualifies as bad in my book!
I didn't press the run wko today because I did an FTP test and I was short on time. I did some deep stretching, 15' on the TM at MP and then some more stretching. I played an indoor soccer game after that so I probably got another 20 - 25 minutes of high intensity running. The couch feels good right now
Feeling guilty for missing the run :-(. But... gotta be smart, right?
Kori - how is the family feeling these days?
Got in a little over 8 miles today on the TM. 3 X 1 done, hit the goal paces but it felt a little bit harder than normal. Have fun running everyone!
I'm bummed about the setback, just I was getting into the OS groove, but I'm hoping 4 days off doesn't have a long term effect.
http://connect.garmin.com/activity/436102296
http://connect.garmin.com/activity/436102320
Nothing to write home about. Just putting in time to be ready for Monday.
@Susan...I agree...put your question up on the Med forum. The question you ask is a pretty deep one...about changing your form in response to injury (as opposed to just dealing with the injury). You want people who've thought about that a lot to answer.
Today, I decided to run anyways because it was above the neck (stuffy head with some sneezing) and not my lungs. Ran into my "sister" En'r Cathleen and that made my trip to the gym worth it! The run went well too. Ran the first mile conservatively, then bumped pace a tad, and finished a little faster yet. Lifted and did run drills and now I'm in bed, where I will stay. Must get better before heading south on Thursday! Stupid cooties!
@Trish, Brent and Jenniferlyn-get well quickkly!!!
Only had time for the main set today, about 45 min, as I am at work (writing this in the OR watching the monitor):
3x1mi, sub z4(8:33)x2: 8:28, 8:16, 1@z5: 8:08. Like Paul, looking forward to a vdot bump especially as I felt I held back a little on the first test
@Susan - another vote for getting form right.
2X.75 miles @TPfor me today, with 10' @MP - 50' Total. Starting to lengthen out the TP and get a little more running in as prescribed.
Run in the books.
3x1 (4') @z4 --- 6:18 // 6:18 // 6:18
2 miles @z2 ---- 6:49 for both
Total of 8 miles, 1 hour, w WU and WD
3x1ml@ Z4 HR Z4.5 to 5.3 on 3rd only did about 2-3 min RIs as I forgot the instructions...basically let HR drop to 120 before re-running the intervals..... likely why they seemed tough.
mixed Z2 with some GRP and high Z1 with long taper off pace ...sore & tired from extra leg work I did in lieu of run off yesterdays bike.
NEED tomorrows' off day!