2015 NOS Run Thread - Week 1
And so it begins! I found a quote that pretty much sums up my thoughts on the OS as a whole - "Always do your best. What you plant now you will harvest later." So as we begin the NOS, know that all the hard work you put in these next 14 weeks will show up in spades next racing season.
Doug beat me to the punch and posted a number of good links in the bike thread so I won't put them up here. (Thanks to Doug, now I don't have to cut and paste all that!) This is my third OS and I still review the Advice for Noobs thread to get my mind right going in, so check it out.
This week we test and get the ball rolling. I will address three topics quickly here - Overachieving, Rest, and (a brief note on) Nutrition.
This week in particular it can be VERY tempting to overachieve since we are all fired up to get something new started and with testing the workload is not too onerous. Plus most if not all of us are totally type A and will at least think about "needing" to do something on off days or over lunches, etc. Don't give in to that little devil on your shoulder. You are right that it won't impact you this week, but a couple more weeks from now, you will wonder why you are sluggish and need to go to bed before the sun goes down!
And rest. Rest days are a manna from heaven around these parts, not something to fight against. The work we are about to do is tough and your body will need to rest to absorb it.
Finally nutrition. I may say more on this throughout the OS, but I just want to mention fueling your workouts right now. Many have mentioned body comp as a goal for the OS. To get the most out of the OS, you MUST fuel your workouts correctly. Body comp is a concern for the rest of the day.
I am fired up to get on the running shoes and hear all the great things we are all about to do! Let's bring the pain!
Comments
Ran a 5 mile road race this morning as my run test. Was hilly and probably underestimated the 'ups' . Overall happy with my result and a good way to start the NOS. http://www.strava.com/activities/211996753
Here are my race results (the 2nd one was very hilly with a wall strategically placed at mile 11
http://connect.garmin.com/activity/610189779
http://connect.garmin.com/activity/620470320
5km in 20:47, vDot = 47.6
Goal for OS = 50 based on 5km (plus - sub 42' 10km)
http://www.strava.com/activities/198614287
Rich's Week 1 Run Post:
Today - Vdot = 37.62
Goal Vdot for OS = 43
Better than last year at the start of the OS, so that is a great positive note to start!
Using my 1/2 marathon on October 19 for my run test. My vdot from that race was 49. I agree with you Joe, my run level is way better than last year. However, it did come at the cost of some bike watts for me. I am doing the run durability program. I am very interested to see how my bike legs respond during the OS while following that program.
@Brad, I ran pretty hard at my 1/2 marathon on the 19th. My legs are still cooked. I tried the bike test on Thursday and almost quit at 8 minutes. I pushed through for the worst results in years. I tried again today and had a little better test, but still not great.
@Scott, Wednesday will be a GRP run for me. If you just completed a 1/2 marathon, I imagine your legs have more fatigue than you realize. You may be negatively surprised by the results of a 5k test.
@ Scott - I'm not expert but I'd consider three options 1) I'm fried - take the day off 2) I feel okay but not great - do a 30 minute run like the Saturday run out z2, return z3 or 3) I'm pretty much recovered from the previous race - look at week 2's z4 runs and get some flavor of that in the intermediate calls for 2X1.5 I believe.
Did my run test this past Saturday for location convenience. 5km in 25:22 for a 37.7 VDOT.
It is what it is. Going to shoot for a 42.2 for end of OS.
1st run of the week is done and it was a 2 round fight(2 X 1 mile intervals). Yesterday's bike test was throwing body shots making it tough to breath and the leg kicks were equally hard. Round 1 was touch and go. felt like throwing in the towel at 3/4 of a mile. Finished the round bloody. Instead of the usual jog between the intervals, today was 100% walk. Felt stronger in round 2 and even got a few shots in on the Gorilla. Glad to be done. I wish all of you doing a 5K test tomorrow great success.
@ Mark - Sounds like you are in the right place to get those seconds back!
I passed on testing today because of the halfs I have done recently. I instead did 2x1 and it went fine. That second one was a bit tough and it feels like my legs are still carrying a bit of fatigue, but all in all I will take it.
Good luck to all testing today!
Flooded streets from storms last night and the crazy traffic not expected at 6am (workers all headed to resorts I guess) but caused too many starts and stops so may do test at home again next week but we'll see
Goal by end of OS is to get to vdot of around 57 or under 18 min. 5k
Great work everyone! These tests are NOT FUN!
1st run test of Nov OS: 5k 23:11, HR avg 144, vDOT 41, predicted 1/2 mary 1:48:40.
[Last OS my 1st 5k was 24:28, HR 146, vDOT 39, and 1/2 mary 1:53:24, so I'm really stoked.
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