2015 Jan OS Week 2 Run
OK, we're off and running now. (Pun intended)
Try to listen to Patrick's podcast Run Paces & Overachieving that's in the right margin of your training plan. The first few minutes are about using the calculators but the last 3-4 are very relevant to settling into your OS.
I think the honeymoon has a couple of weeks duration before the novelty wears off, the lactate accumulates, and the overall fatigue increases. IMO, the sooner you can quiet the excitement of the new season and settle into a purposeful mode of attack with the plan, the easier it'll be on you in the Head Game come week 4,5,6, whatever.
Respect the rest days. They're put where they are for a reason. Life dictates adjustments. Just be smart. Don't need to double up to make up. If you need to make switches to the plan for the week, keep in mind where you want to be in 14 weeks, not at the end of this week. No shame in asking, here or the Micro.
Good luck, peeps.
Train hard, stay healthy, have fun!
Comments
http://connect.garmin.com/activity/672396366
Matt....could you please make your 7:09/mi run sound slightly harder somehow? That's faster than my Z4!
@Matt...just wanted thanks for the advice to up my cadence on the bike to 90 rpm...it made a HUGE difference on the run.
Also...REALLY, easy run at 7:00??? Good on ya mate!
-BK
Definitely no easy 7:00 miles for me!
Did my 30' ez run with 3x strides at the end on the treadmill.
about 1.5 hrs before the bike, think it helped loosen me up, both for today's bike and for tomorrow's run priority.
Kept HR really low, and the strides felt good.
Calf/Achilles OK, tightness minimal, should be good to go for tomorrow, but will def not overachieve (same page as you, Jimmy!)
in safe & sound
I'm on the just get some running in plan 25' run/walk. While I'd like to be doing the intervals I'm probably waiting until week 8 to test. We will see how the progression goes.
I did 9 miles with 5 mile LT intervals each one with 400m recovery (last week was 8mi with 4x1mi). Like last week, I did this workout as laps around the perimeter of a mall parking lot. Sounds strange but it was after dark and the lot was lighted. Terrain was slightly rolling. One lap was 1.29 miles.
Overall 9.0 miles in 59:02, avg pace 6:34/mi.
Warmup 1.5 mi @ 7:01
Mile intervals: 6:08, 6:04, 6:01, 6:00, 6:04
Cooldown 1 mi @ 6:44
http://connect.garmin.com/activity/673117440
Matt.....just kidding with you! No question I have to suffer longer than you do too! Although, when you're doing 4-5 miles at LT (esp with only 400m rest) you are suffering longer. Just jealous.....
Excited to look at West Seattle forecast for tomorrow! SUN beautiful SUN. That is rare this time of year in Seattle...and ...after tomorrow...rain is in the forecast as far as it goes out. Got lucky last week and this week. you all did well today so far.
Why not just do a few 10K races with warm up and cool down - more fun, and add some ribbons/hardware to your collection?
Any who, keep getting after it everyone. The real work starts here.
Treadmill, 1.5%
2mi @ LRP + 30"
2x 1mi @ TP 7:21 (4')
15' @ zn2 8:00
Off to work. Y'all have a great day!
Warm up
2x1mi@z4
then an additional 15'@z3
It is cold outside - stay warm!
Wed rune done - total time 1 hr
I had some treadmill issues...ok I hit the stop button twice when reaching for my towel...but hit my zones, although exact times are not available
2x800 at Z4...maybe closer to Z5
1x1 at Z4
then, 10 min at Z3 and 6 x 30" strides at then end.
I have two questions: (I will also ask Coach P in the micro thread)
1.) I find that I am at my strongest after 30 minutes..should I adjust my warm-up to 30 min from 15 min?
2.) Running technique - I have spent the last month slowly transitioning from a heel strike to a mid/front foot strike - today i noticed that I was 'lightest' on my feet when I stood up straight and tucked my butt under my shoulders...is that the correct technique?
Thanks in advance
BK
My 2¢: For running intervals, I do a 20-25 min warm-up. About 2.25 miles, then 4 x strides. Then I try to make each interval ever so slightly faster than the one before. I usually find the second one the "easiest" to do, even if all of them are done at the same pace more or less. I also find that doing swim and bike intervals, the first one is sometimes the slowest, and often feels harder than the second one. In some respects, then, its never possible to fully "warm-up" for high intensity work; the completion of the warm up comes during the start of the work.
Dan Empfield once wrote about working out with Steve Scott, a premier American miler of years gone by. He noted that as Scott got older (i.e. over 40), he seemed to do longer and longer warm ups, usually about equal in length to the amount of time he spent doing the actual work portion of his workout.
Advice - yeah, for our workouts which involve, say 3 miles worth of hard running, at maybe 20-25 minutes of work, 15 minutes is too short. I've come to believe in the "equal time" warm-up dictum of Steve Scott.
Thanks for the advice Al...I think I will try the equal warm-up for equal work routine.
Just another 25' for me, nothing flashy or fast even for me.
Oh and we now need to sign up to win the Ironman Tri club 2015 - see Brenda's post here:
http://members.endurancenation.us/F...fault.aspx
Got the run done today. The weather precluded doing it outdoors, so used one of the "Curve" treadmills at the gym. Interesting...not bad, not good either.
Does anyone else run indoors on one of them?
After a self-enforced 96 hours in running jail, I tried my knee out on a cushy rubberized outdoor track @ a local college. When I tried to run on Monday, I felt persistent pain under my left knee cap, slightly to the left of center. It didn't go away after 23 minutes of EZ running. I've been feeling the same thing when walking or down stairs. But not on the bike, nor lifting weights. It could have been caused by any of a number of things which have been introduced into my running in the previous ten days:
I decided to eliminate all of those possible offenders and do my intervals on the track. Plan was 3 x 1 mi (4') @ Z4; I interpreted that as 10K pace as I have a 10K race coming in 1.5 weeks. Target: 7:20 min/mi. Result: 7:18, 19, 08. Total of 7 miles/60 minutes. There was a twinge in my knee until the middle of the first interval; that was replaced by a twinge in my left hamstring until the end of the workout. I've gotta think there is some slight deviance in my usual gait somehow causing this, so I'm paying more attention to glute firing and toe placement. I'll see tomorrow & Friday if my knee tolerated the workout, but for now, I'm still not freaking out. But I;m not going to lift any more heavy weights!
47:30 run time. Shooting for a 7:52 Z4 pace.
2 x 1/2 mi(2')@Z4 - 7:41 & 7:42
1 x 1 mi@Z4 - 7:44
Finish with tima at Z3 pace (8:07)
http://connect.garmin.com/modern/activity/673703525