Did the workouts in reverse today, due to family stuff and weather. Felt pretty good. I think my 5K TT is not indicative of my current run fitness. I'm contemplating doing a 10K TT next time. Although I understand the logic of mile repeats needing to be run slower than 5K pace, they just feel a little to easy. Not sure if that's just my misperception of how they're supposed to "feel" or if I just can't run a 5K TT true to my form/fitness. Oh well.....will just keep running.
Extended my run a little longer than prescribed, as I had the time while one of my kids was swimming, weather was ok, and I skipped the Thursday night brick run. Went Z2 for 2.5miles and then Z3 for 3 miles.
Week 1 is in the books. Did all of the "required" runs (2m @ z3, 1m @ z1, 2x1m @ z4) but did not have time to extend the run due to family committments. With warm up, totalled just shy of 60 min.
Wow -- that was cold(!) and I am not a cold-weather runner. Great work from everyone this week. It sure makes it easier to get out there and get it done when you know you are not the only one, so THANK YOU!
I am hacking my OS slightly -- ADV bike, BEG run -- so as to not ramp things up too fast and re-injure myself. Run done pretty much as prescribed.
@ Matt and Al - thanks, thanks for the feedback. today's run went better than yesterday's. just reminds me how a strong bike effort earlier in the day can affect how any run to follow 'feels'.
@ Larry- that's exactly what the coaches expect, that's what the OS is built to handle.
@Joe- rock on, good plan. no reinjury->consistent training->win
Today's run:
Hit the treadmill, don't have a foot pod, so no pretty graphs other than HR.
After fretting over yesterday's z2/3 run, today was much better. I was more nervous about the first 2 miles at z3 than the new TP pace for the main set.
But, went fine (today) and HR played nice, too (this was my main curiousity).
1.5% incline
after a brief warmup...
2mi z3 (7:47)
1mi ez (9:30)
then 2mi @ TP+a couple of secs (7:20) with 4' recovery....I have no prob with a quick walk for recovery time, no shame.
then 12' @ 8:00
for post run therapy, put the compression sleeves on, went to the gym's sauna, laid down with feet up for 10'. Win. Will try to continue this as time allows.
Ugh, rough run. Not sure why, aside from the usual fact that I hate running. Legs felt pretty sore/tight. Aside from 2mi brick yest, I haven't run since 5k last Sunday.
Super hilly route so that made it extra sucky. I hate hills too so running + hills = my nightmare. (Sorry, feeling very negative today!)
If I use the real pace, I was basically running between Z1 and Z2. I guess anything is better than nothing, and pretty good for mental toughness and suffering since it was 16 degrees. I also wanted to be careful cuz of snow and ice. An injury Week 1 would suck!
Kim - hang in there. You've made it real clear that you prefer the bike. But, remember that the run is where you'll make up the most ground in our races, short course or long. Most of the AG'ers that you will be going up against will not have the tools that are available to you. Run. Like healthy food, function over form. There is always a result from our action. If we don't run, we get farther and farther from the results we're looking for. If we do run, we get closer to those results.
And, if conditions like cold (meaning so many layers of clothes you can barely bend a knee, not to mention lung constriction), ice, snow, rain, etc keep you from feeling comfortable, then run shorter easier runs more frequently. If your head isn't ready for long runs in the cold with pacing intervals, don't rush it. Frequency/consistency is the foundation. Frequency/consistency with a focus on form and cadence. Even 2 miles. With purpose. You'll know when you're ready to try to hold 1/2mi or 1mi intervals.
Especially considering your tri's this year are short course. You don't have to put big running miles in this year, now or later. So, this is the type of year that is set up perfectly for your "I love my biking but hate my running'' frame of mind right now.
Well those of you who know me know that the treadmill is not my "thing". But when the family schedule says the only way to run on Sunday morning is to do it on the mill while the baby is sleeping upstairs and your wife is out with the other kids, well, you take it.
So I hopped on and did not only my longest treadmill run ever, but by a longshot...14 miles in 1:37:16, 6:57/mi. Uncharacteristically I didn't run any part of this hard and rather just kept it at a very easy RPE the whole time. Even the last 2 miles were just steady at slower than MP. My rationale for taking it easy is (a) it's the first week of my mileage build (40 miles up from mid-20s since November) and (b) I was a bit worries doing suck a long treadmill run that biomechanically it is not "normal" for me so perhaps I'd be susceptible to some random injury.
In any case it's done now. Hopefully the 16-miler next weekend will be outdoors...
My JOS starts this Monday, but I did my run test this morning so that I could do it outside. I was surprised by my test results given how awful my warmup was and the fact that i'm now running with elevation as a factor (moved from NJ to CO). Avg 8:37min/mile with a vdot of 35. The wheels definitely came loose at the end and everything was hurting. I'm really hoping to clean up my diet, improve my body composition and improve even more doing JOS. Looking forward to training with you all!
My JOS starts this Monday, but I did my run test this morning so that I could do it outside. ................
Alexa - Just curious as to why you are starting on the 12th? For the past couple of years, RnP have gone to common start dates for the OS -- one in November, one in December.
We do have a couple of people in this group not quite on the same track, but they have "joined" the JOS to help with their motivation and accountability.
It wasn't easy but week one is in the books. Really suffered in the last two intervals in the run today but that is where we make the gain. Bring on week 2.
Chris-thanks for the advice, and words of wisdom. Unfortunately, 2016 is my short course tri and bike racing year so I need to run this year. (IMChoo). So I need to suck it up and run. Looks like the OS is chock full of brick runs this year (I noticed that today and said "WTF are they trying to do to me??) but I know it's a necessary evil...
@ Joe... I screwed up JOS timing.. I misread something from Coach Rich and was distracted with a few family things to notice until today when we I was asking him another question. I'll work it out with him as to how to fix things to catch back up.
Crap, Kim, sorry, didn't pay attention to your sig line.
a 'few' half marathons? and an IM marathon?
Yep, changes my advice a ton....time to shelf your opinion of the run. Disconnect the wiring in Like/Dislike Box. You gotz to get to work!
Tho, I still think that if you're struggling with mojo, a couple of weeks of frequent short purposeful runs could be a mental break from the cold and the hills. In my experience, after a couple of weeks, there's a little more pep in the step. But, that's just a feel thing and certainly would require you adjusting longer miles appropriately when you start picking it up.
"long" run done. Felt pretty good, but not at first. Takes me longer to warm up when it's cooler (certainly not "cold" here compared to what some of you have to deal with though). Made sure not to overshoot any intervals, and more importantly, the rest times (which I tend to run too fast).
I'm in the beginner plan this year as I'm coming of an injury. I have been running lately to get/stay in some kind of shape, but this was my toughest run in quite a while. Happy to report I felt great right to the end, and hit all the intervals right on. A crisp 14 degrees!
as i am hacking this and still running with one arm immobilized, i only got one run in, a 13.1 miler at 8:45s RPE went up and the distance took a toll on my legs. Clearly not the same legs I did this route on 5 weeks ago.. Run mileage needs to be rebuilt properly and I wouldn't try this at home!
Long run done this am-beautiful 50s weather, dogs were happy to get out! I was able to hit all my paces and then some. 9 miles in 90'. 3 miles at LRP, first mile and after each speed set. 2mi at z3, -15s, 8:58, 9:00 2mi at z4, -5', 8:50 2 mi @ z3 instead of z2, 9:15 I wasn't overworking it so I figure my vdot test last week was also off due to not being completely recovered from my flu, but closer to the real number than my FTP. Also think the 5 weeks of run durability prior to JOS didn't hurt either. After breakfast, hit the gym for a scheduled wko (I like Al, believe the aging have to add weight workouts for longevity), then in the afternoon a 2 hr hike with my son to Sunrise peak in the McDowell mtns, 1000' climb (just in case anyone thinks I overdid my run).
I have been studying form via chi running for years now. I have had many aha! moments and have to say I haven't had any more problem with achilles tendinitis, plantar fasciitis, shin splints or knee pain since I adopted running with my feet under my center of gravity, zero drop shoes (altars-the best!). But saying that, I still have a long way to go. The two pics from IMAZ that Mariah caught me in tell the story, The first is early, after 3 miles. Form is pretty good, shoulder in line with hip, foot strike a little ahead of center of gravity (should have straight line from shoulder-hip-ankle). But 2nd pic, after 16 miles and fatigue setting in, form is suffering: upper body well ahead of center of gravity/bent at the waist. Probably explains why my quads hurt so much-powering with my legs instead of my core. So, my big form focus for JOS(while still practicing all my others) is: imagining a string from my center going straight up through my crown pulling my torso up. This is one I haven;t worked on before, but obviously necessary.
Anybody else have form issues they are working on?
Completed Saturday 20 min Z2 out Z3 back run on pace. Worked in before the Seahawks game.
Sunday morning run, at least it was supposed to be in the morning. I'm having a difficult time negotiating with my sleepy, uncaffinated self on working out in the early AM. I've been successful 1 of three mornings this week.
I was able to make time in the afternoon to complete this run, but it wasn't pretty. Prior to run time, my body was crashing from a missed snack. I preloaded my run with 250 calories, and then another 100 c during my warmup. Still hitting a wall and couldn't get my body in gear. After 18 min of crappy running and walking I decided to jump start things by going for the first Z4 interval. It worked. I completed the MS in reverse order, omitting the 1 mi between Z4/Z3 work.
4 x 1/2 mi (2')@ Z4 (7:52) + (2') rest 1 - 7:25 2 - 7:32 3 - 7:42 4 - 7:46 Rolling hills (300' gain/loss) made for difficult pacing. I avoided a final downhill on the last two intervals to slow down my pace.
Sat run: 6.9km (4.3 mi) in 40:02 with 150 m (490 ft) of altitude gain. The run started uphill...there my Z2 (HR) goes...was mostly in Z3 for all of the run.
Unusual event for me: I canceled my Sunday run due to pain (hopefully not an injury). On Sunday, I was having some slight soreness in my hamstring on the L, so I waited until Monday morning to give the run a go. I ran for about 2 minute, and the whole way, was having pain in my left knee. When it didn't go away during the warm-up, I decided to give it a rest. For now, I'm not going to stress about this, but if it;s still there the next time I try, on Wednesday, then I'll have to make a plan. In the meantime, I'm wearing a neoprene sleeve over the knee to keep it warm; this usually helps clear things like this up for me quickly. I don't do ice or anit-inmflammatories; I want the inflammation, as that is how the healing is done. This happens to me - some pain or other preventing a run session - about once every year or two, and it is almost always managed by heat + not running for 4-8 days. I doubt it will affect my planned swims or bike on the trainer - those went just fine over the weekend.
Al...ugh! I hope the heat a few recovery days from running do the trick!
Got my long run in yesterday at the local Life Time with a bunch of EN'rs. I wouldn't have run lest it be for our group run date! I had only 3 hours of sleep (no idea why...perhaps the stress of testing this week combined with a kitchen remodel at our future home?) but I got it done. And felt pretty decent considering my not great start to the OS and lack of sleep. Since I am doing the run durability plan it was structured differently than regular OS, but I felt challenged enough!
I did find out the Brooks pure flows I've been running in a bit this week are too small and will have to go back. I never know what women's size to wear as I usually order mens due to my big feet. Hopefully the next half size up will work and I can rotate with my Hoka Cliftons.
Oooohhhhh, me likey. I would like to throw out U2 "Beautiful Day" as I heard that as the gun went off for IM CDA on 2006 and 2006. On the G&R theme, I like "Rocket Queen" And one more to consider . . . . Pretender's "Middle of the Road."
John/Yvette, Definitely not lame and it rocks, not terribly creative though, maybe one of you will have something better..."Welcome to the Jungle" Guns and Roses.
back from the cave! I like all you choices. my 2c/ LMFAO - Party Rock Anthem or American Authors - Best Day of My Life. Lets vote!
I know it is lame but i like Corbin Bleu- Push It to the Limit , when I really need to focus before a race.
Hope that runs its course and is done soon, Al. Sounds like you know your n=1, a good place to be.
If there's any workout that will remind me I'm running too soon after a meal, it'd probably be mile repeats. I about bagged it but talked myself into running laps around the block in case things got worse... and I lived. Got 'er done, with enough time in my little one's nap time to catch one myself.
45 degrees felt like a heat wave. And the sun was pretty nice, too. My lungs aren't sure about the outside air since it's been awhile, but I"m sure they'll be over it by tomorrow.
Comments
Did the workouts in reverse today, due to family stuff and weather. Felt pretty good. I think my 5K TT is not indicative of my current run fitness. I'm contemplating doing a 10K TT next time. Although I understand the logic of mile repeats needing to be run slower than 5K pace, they just feel a little to easy. Not sure if that's just my misperception of how they're supposed to "feel" or if I just can't run a 5K TT true to my form/fitness. Oh well.....will just keep running.
Extended my run a little longer than prescribed, as I had the time while one of my kids was swimming, weather was ok, and I skipped the Thursday night brick run. Went Z2 for 2.5miles and then Z3 for 3 miles.
http://home.trainingpeaks.com/athlete/workout/G7ERPEKQKZR2PXSAP6X3QB7M6Q
Actually looking forward to the "long" run tomorrow for some strange reason. I think it's my disdain for the trainer!
Wow -- that was cold(!) and I am not a cold-weather runner. Great work from everyone this week. It sure makes it easier to get out there and get it done when you know you are not the only one, so THANK YOU!
I am hacking my OS slightly -- ADV bike, BEG run -- so as to not ramp things up too fast and re-injure myself. Run done pretty much as prescribed.
http://connect.garmin.com/modern/activity/671040347
And now....to REST!
@ Larry- that's exactly what the coaches expect, that's what the OS is built to handle.
@Joe- rock on, good plan. no reinjury->consistent training->win
Today's run:
Hit the treadmill, don't have a foot pod, so no pretty graphs other than HR.
After fretting over yesterday's z2/3 run, today was much better. I was more nervous about the first 2 miles at z3 than the new TP pace for the main set.
But, went fine (today) and HR played nice, too (this was my main curiousity).
1.5% incline
after a brief warmup...
2mi z3 (7:47)
1mi ez (9:30)
then 2mi @ TP+a couple of secs (7:20) with 4' recovery....I have no prob with a quick walk for recovery time, no shame.
then 12' @ 8:00
for post run therapy, put the compression sleeves on, went to the gym's sauna, laid down with feet up for 10'. Win. Will try to continue this as time allows.
good luck, peeps!
Super hilly route so that made it extra sucky. I hate hills too so running + hills = my nightmare. (Sorry, feeling very negative today!)
If I use the real pace, I was basically running between Z1 and Z2. I guess anything is better than nothing, and pretty good for mental toughness and suffering since it was 16 degrees. I also wanted to be careful cuz of snow and ice. An injury Week 1 would suck!
4 miles @ 11:23 avg pace.
http://www.strava.com/activities/239730657
hang in there. You've made it real clear that you prefer the bike. But, remember that the run is where you'll make up the most ground in our races, short course or long. Most of the AG'ers that you will be going up against will not have the tools that are available to you. Run. Like healthy food, function over form. There is always a result from our action. If we don't run, we get farther and farther from the results we're looking for. If we do run, we get closer to those results.
And, if conditions like cold (meaning so many layers of clothes you can barely bend a knee, not to mention lung constriction), ice, snow, rain, etc keep you from feeling comfortable, then run shorter easier runs more frequently. If your head isn't ready for long runs in the cold with pacing intervals, don't rush it. Frequency/consistency is the foundation. Frequency/consistency with a focus on form and cadence. Even 2 miles. With purpose. You'll know when you're ready to try to hold 1/2mi or 1mi intervals.
Especially considering your tri's this year are short course. You don't have to put big running miles in this year, now or later. So, this is the type of year that is set up perfectly for your "I love my biking but hate my running'' frame of mind right now.
Just my 2cents
So I hopped on and did not only my longest treadmill run ever, but by a longshot...14 miles in 1:37:16, 6:57/mi. Uncharacteristically I didn't run any part of this hard and rather just kept it at a very easy RPE the whole time. Even the last 2 miles were just steady at slower than MP. My rationale for taking it easy is (a) it's the first week of my mileage build (40 miles up from mid-20s since November) and (b) I was a bit worries doing suck a long treadmill run that biomechanically it is not "normal" for me so perhaps I'd be susceptible to some random injury.
In any case it's done now. Hopefully the 16-miler next weekend will be outdoors...
http://connect.garmin.com/activity/671330326
Yikes! You're all so far ahead of me!
My JOS starts this Monday, but I did my run test this morning so that I could do it outside. I was surprised by my test results given how awful my warmup was and the fact that i'm now running with elevation as a factor (moved from NJ to CO). Avg 8:37min/mile with a vdot of 35. The wheels definitely came loose at the end and everything was hurting. I'm really hoping to clean up my diet, improve my body composition and improve even more doing JOS. Looking forward to training with you all!
Alexa - Just curious as to why you are starting on the 12th? For the past couple of years, RnP have gone to common start dates for the OS -- one in November, one in December.
We do have a couple of people in this group not quite on the same track, but they have "joined" the JOS to help with their motivation and accountability.
a 'few' half marathons? and an IM marathon?
Yep, changes my advice a ton....time to shelf your opinion of the run. Disconnect the wiring in Like/Dislike Box. You gotz to get to work!
Tho, I still think that if you're struggling with mojo, a couple of weeks of frequent short purposeful runs could be a mental break from the cold and the hills. In my experience, after a couple of weeks, there's a little more pep in the step. But, that's just a feel thing and certainly would require you adjusting longer miles appropriately when you start picking it up.
Sorry for my misdirection!
"long" run done. Felt pretty good, but not at first. Takes me longer to warm up when it's cooler (certainly not "cold" here compared to what some of you have to deal with though). Made sure not to overshoot any intervals, and more importantly, the rest times (which I tend to run too fast).
http://home.trainingpeaks.com/athlete/workout/JP2WFVLXHWR5TUZWSAOMYDJVJ4
http://connect.garmin.com/activity/671114824
I was able to hit all my paces and then some.
9 miles in 90'. 3 miles at LRP, first mile and after each speed set.
2mi at z3, -15s, 8:58, 9:00
2mi at z4, -5', 8:50
2 mi @ z3 instead of z2, 9:15
I wasn't overworking it so I figure my vdot test last week was also off due to not being completely recovered from my flu, but closer to the real number than my FTP. Also think the 5 weeks of run durability prior to JOS didn't hurt either.
After breakfast, hit the gym for a scheduled wko (I like Al, believe the aging have to add weight workouts for longevity), then in the afternoon a 2 hr hike with my son to Sunrise peak in the McDowell mtns, 1000' climb (just in case anyone thinks I overdid my run).
JOS week 1 in the books! yahoo!!
This is for those interested in running form.
I have been studying form via chi running for years now. I have had many aha! moments and have to say I haven't had any more problem with achilles tendinitis, plantar fasciitis, shin splints or knee pain since I adopted running with my feet under my center of gravity, zero drop shoes (altars-the best!). But saying that, I still have a long way to go. The two pics from IMAZ that Mariah caught me in tell the story, The first is early, after 3 miles. Form is pretty good, shoulder in line with hip, foot strike a little ahead of center of gravity (should have straight line from shoulder-hip-ankle). But 2nd pic, after 16 miles and fatigue setting in, form is suffering: upper body well ahead of center of gravity/bent at the waist. Probably explains why my quads hurt so much-powering with my legs instead of my core. So, my big form focus for JOS(while still practicing all my others) is: imagining a string from my center going straight up through my crown pulling my torso up. This is one I haven;t worked on before, but obviously necessary.
Anybody else have form issues they are working on?
point taken!
Completed Saturday 20 min Z2 out Z3 back run on pace. Worked in before the Seahawks game.
Sunday morning run, at least it was supposed to be in the morning. I'm having a difficult time negotiating with my sleepy, uncaffinated self on working out in the early AM. I've been successful 1 of three mornings this week.
I was able to make time in the afternoon to complete this run, but it wasn't pretty. Prior to run time, my body was crashing from a missed snack. I preloaded my run with 250 calories, and then another 100 c during my warmup. Still hitting a wall and couldn't get my body in gear. After 18 min of crappy running and walking I decided to jump start things by going for the first Z4 interval. It worked. I completed the MS in reverse order, omitting the 1 mi between Z4/Z3 work.
4 x 1/2 mi (2')@ Z4 (7:52) + (2') rest
1 - 7:25
2 - 7:32
3 - 7:42
4 - 7:46
Rolling hills (300' gain/loss) made for difficult pacing. I avoided a final downhill on the last two intervals to slow down my pace.
1/4 mile recovery
1 x 2 mi@Z3 (8:09)
1 - 8:06
2 - 8:03
6.9km (4.3 mi) in 40:02 with 150 m (490 ft) of altitude gain.
The run started uphill...there my Z2 (HR) goes...was mostly in Z3 for all of the run.
Unusual event for me: I canceled my Sunday run due to pain (hopefully not an injury). On Sunday, I was having some slight soreness in my hamstring on the L, so I waited until Monday morning to give the run a go. I ran for about 2 minute, and the whole way, was having pain in my left knee. When it didn't go away during the warm-up, I decided to give it a rest. For now, I'm not going to stress about this, but if it;s still there the next time I try, on Wednesday, then I'll have to make a plan. In the meantime, I'm wearing a neoprene sleeve over the knee to keep it warm; this usually helps clear things like this up for me quickly. I don't do ice or anit-inmflammatories; I want the inflammation, as that is how the healing is done. This happens to me - some pain or other preventing a run session - about once every year or two, and it is almost always managed by heat + not running for 4-8 days. I doubt it will affect my planned swims or bike on the trainer - those went just fine over the weekend.
Al...ugh! I hope the heat a few recovery days from running do the trick!
Got my long run in yesterday at the local Life Time with a bunch of EN'rs. I wouldn't have run lest it be for our group run date! I had only 3 hours of sleep (no idea why...perhaps the stress of testing this week combined with a kitchen remodel at our future home?) but I got it done. And felt pretty decent considering my not great start to the OS and lack of sleep. Since I am doing the run durability plan it was structured differently than regular OS, but I felt challenged enough!
I did find out the Brooks pure flows I've been running in a bit this week are too small and will have to go back. I never know what women's size to wear as I usually order mens due to my big feet.
back from the cave! I like all you choices. my 2c/ LMFAO - Party Rock Anthem or American Authors - Best Day of My Life. Lets vote!
I know it is lame but i like Corbin Bleu- Push It to the Limit , when I really need to focus before a race.
If there's any workout that will remind me I'm running too soon after a meal, it'd probably be mile repeats. I about bagged it but talked myself into running laps around the block in case things got worse... and I lived. Got 'er done, with enough time in my little one's nap time to catch one myself.
45 degrees felt like a heat wave.