2015 Jan OS Week 3 Run Thread
Two weeks in.
What's working for you? What's not? Many of us hacked a couple of different approaches to heading into the OS. Different plans hacked due to the holidays or even just time off to recover/injuries/mental break/etc.
Then, we committed to this 14 week plan laid out before us, to either follow daily as prescribed or planned out audibles due to work schedules.
Two weeks in is plenty long enough to evaluate whether or not we carry on or need to make adjustments. Early workouts killing you? Maybe the answer is to shorten the workout to main sets only to fit into an evening slot. Been noticing that every time you think you'll have an opportunity in the afternoon, work/life keeps taking that away? Set that alarm earlier and see if you can get it done first thing. Should you pack the car differently to be better prepared? Or pack the bag in the evening? Evaluate & adjust the pre workout fueling. Can you do a better job of post workout snacks? Stretching or foam rolling? Making time for stretching or foam rolling?
In my case, I've heard there's an opportunity to work on my core somewhere around here. I need to check it out 
Two weeks. The time for the initial adjustments is here. Evaluate. Pick one thing that might make your life a little easier.
Two good podcasts in the Training Plan, try to listen. It might feel like they are talking directly to you.
OS Recovery, inside and outside the wko's
and
Value of Intensities in the OS
Keep the focus. Stay safe. Work hard. Have fun.
Comments
@Chris thanks for this post. I typically don't evaluate enough until I'm in an OS hole.
Many things are going good such as nutrition, sleep,pre-making some meals and lunches the night before to limit time in the morning.
Challenges - Ongoing foot issue; Gym 3X week with my brother M/W/F; managing friend requests during the week; personal time in the evening creeping on sleep time.
I'm been managing the foot issue pretty good and it is resolving itself slowly. I'll have to watch the evening game time and set a hard limit to ensure I get decent stretching time and enough sleep. For the Gym I'll leave my ego at home and stick with the light weights as my brother starts stacking on the weight. I'm not there to become a power lifter.
Just a poke to make us think.
Around my house, we call it 'situation awareness'. Being mindful of today's decisions which have a downstream consequence, positive or negative.
4 miles at EP after my bike today. Nothing special, just good honest work.
Keep after it everyone!
Did the bike yesterday late afternoon.
Hit the treadmill today for 35' zn1 with 3x strides/accels.
This tues ez run always feels pretty tough to me but I think it's critical to wake the legs up for the Wednesday run focus. Legs always feel much better after than before on the Tues run.
Yall have a great day!
Thanks for the kick, Chris! I've been getting my tail on my trainer, but not getting as much running in. Time to lock that down.
So my week this far has been mechanics class yesterday
Today I did the bike as written (went really well) and bricked after some household chores and a change of clothes to an hour run at 15' z1+, 15 each BAA which is 15"below, at and above Goal race pace. That was my first outdoor run in quite a while and I wore some Hoka trail shoes to run in the snow...which are lots heavier than my Cliftons I've been running in on the mill!!! It was a tough run, but its done! Tonight I swim in place of cords.
Run today 7.65 mi in 1:04; 3 x 1 mi (4') @ 7:07/7:12/6:59, 2 x 1/2 mi (2') @ 7:09/15; target of 7:25 pace. 10K race coming up on Saturday, where I;'m planning on hitting the time predicted by my 5K a month ago: 54:16. Today's run felt very strong - my max HR in each interval is continuing to drop as my fitness builds. 4 miles of intervals below my 10K pace tells me I *should* be able to run a 45:1X race.
Run today 7.65 mi in 1:04; 3 x 1 mi (4') @ 7:07/7:12/6:59, 2 x 1/2 mi (2') @ 7:09/15; target of 7:25 pace. 10K race coming up on Saturday, where I;'m planning on hitting the time predicted by my 5K a month ago: 45:16. Today's run felt very strong - my max HR in each interval is continuing to drop as my fitness builds. 4 miles of intervals below my 10K pace tells me I *should* be able to run a 45:1X race.
http://tpks.ws/KoP5
25' walk run for me as per 'my' plan
Good luck everyone!
35' brick run done at Z1(ish) with strides towards the end. Calves were stupid tight for some strange reason. This was harder than I expected, but I don't like running at Z1...feels awkard/forced as I tend to constantly be fighting the urge to speed up. Just obeyed the plan and kept it at Z1. Strides felt great though.
http://home.trainingpeaks.com/athlete/workout/V7H3DREW32XZDKZ4QEGGOZOCOQ
As for 2week eval, this is my 3rd JOS so I feel that I have the routine pretty well nailed. My biggest issue always has been and continues to be SLEEP! I am trying to make sure I get at least 6 hours but not consistent
7+ in 60' on the treadmill, 1.5%
including
MS of 3x 1mi @zn4 7:20s with 3' recovery
then
2mi @zn2 8:00
Go get it!
So far most things have been going pretty well. I have not had time to post much but have been reading all of the other great posts and it really keeps me motivated. I have been hitting the majority of the workouts but realize I need to schedule them even more specifically into my daily/weekly work and home schedules. As a single mom to a five year old it is easy for "life" to derail a workout. I am enjoying feeling like an athlete again as opposed just an exerciser ( I haven't really trained for an event in about 4 years). Running is going great, the work on the bike is really helping my run and I LOVING the variety. As others have said I am reminded of the importance or quality and quantity of fuel and am working to find my right balance there.
I started as a runner and I also struggle with the z1 pace. I do my z1 time in my long slow distance pace where the heart rate doesn't get too high. My z1 is 9:07, z2 is 7:48. I run my z1 around 8:30. This is the time a HRM is key. Wear it and keep the heart rate down.
First I want to thank all those who post in these threads - as a newbie it is very helpful to read what others are doing, so while I may not always reply, your comments are appreciated and read.
Run was faster than I thought..I attribute this to 3 things:
1.) Change in technique to mid/front foot strike
2.) 30 minute warm up
3.) Adding Chicago 'Feelin' Stronger Every Day' to the end of the play list
The stats:
WU: 25 min at LRP then 4 x 30" strides
MS: 2 x 1 mile at HMP
Then 6 x 30" strides
CD: 10 minutes at LRP
Another 25' walk/run. I was a little concerned as I did a lot of standing yesterday and could feel the foot last night. Stretching, sleep then am stretch again and it seems good to go. Another positive step forward.
Yup. My numbers exactly. I don;t worry about pace when doing Z1, just notice my HR in the 122-124 range, where it feels comfortable.
I see 'don't worry about pace on your Z1' - does anyone else feel like it's a big jump from Z1 to Z2?? I feel good at Z1 but then to jump almost 1:30 faster per mile - just curious.
It looks like you guys are working hard. Looking forward to seeing some numbers change soon. Embrace the suck and let's rock and roll.
@Anne - YES! Its crazy how much of a jump it is. Try to hold it best you can and it gets easier and easier... until you up that Vdot.
Now if I can just say NO to these devilish little buckeye candies... darn all you Ohio peeps and your delicious confection concoctions.
http://tpks.ws/gE1G