Long run today. My mission was to apply the lessons from the running coach. Long story short, great run and on post-run analysis my cadence was ~6spm higher than usual. Totally different feel and will take some getting used-to. I can certainly feel some muscle soreness that is not typical as the gait is clearly working the muscles differently. It will be interesting trying to do speedwork with this new gait...I'll see how that goes on Monday's scheduled LT run.
Congrats to all you guys. Progress showing up from all the hard work!
Did a shorter version of the post bike run this afternoon.
Didn't really tune in the paces cuz of some hills and strong winds. Just went with basically an ABP run. Was good therapy to get the legs turning over after my bike focus this morning.
Should help tomorrow's legs. We'll find out.
one note: Bulletproof coffee, with all that fat, is a bad idea for a pre run boost. At least for me. Made a cup about 1.5hrs pre. Thought that would be plenty of time to let it settle. Nope.
Everything is going pretty well so far. It feels good to be following a plan again -after time away from the sport. I, too, am working on incorporating more sleep. I ditched the planned workout today for a ride on my new "fat tire" mountain bike. 90 minutes on the snowy Vermont trails. Tough work, but incredibly FUN!
Bricked off the bike on the "weird" treadmill today at my lbs. My GRP brick was a wee bit to fast for the first 10' so I slowed it down about 8" (one button push lol). Then picked it back up and threw some strides in at the end. Ran 3 miles and called it good.
Al, congrats on a great race! I think like your nemesis, if I were to be racing for 30 years I'd still stink at pacing!
Matt, that is very interesting about your run coach/ gait analysis. You must have a really good coach. Will be looking forward to your observations as you work on the new gait and have additional lessons!
Sunday run done and dusted with 10 miles in 1:25. About half way through the z3 interval, my HR and legs told me that the z4 intervals were not going to happen today. So I just enjoyed the scenery and rolled with it. New Ed Sheeran in my music mix helped on the back end.
Did the run as a brick this afternoon. For some strange reason, my girls (9 & 10) wanted to go too. I had them ride their bikes with me, but they ditched me at 3.5miles! Felt ok, the Z3 was a little harder than anticipated though. Hope that tomorrow's run is ok.
@Robert-unlike Al, we physicians don't get the retired life yet! As an anesthesiologist, I do avoid the ICU calls all night, but not the calls back for another case!
@Matt-from the description of your analysis, it fits with the chi running I have been studying for years. And for everyone, the video is worth a 1000 words and worth the money! Matt, With your feet under your center of gravity, using your core, you will be even faster and RPE will be less-just wait!!
Chi running promotes a cadence of 180 and recommends running with a metronome to reinforce it-you can set it at 180 for each step, 90 for every other step or even 60-so called waltz step where it beeps every third. There are so many other form focuses, I have progressed to where I can keep many in my head at once. And if you remember, I posted pics at end of run wk 1 thread, with my new focus for JOS of a rope pulling me up from core through crown-another way to keep your upper body over your center. I have to say that since I have learned the major elements of form I have eliminated all the nagging injuries of the past which put me in run jail-no more shin splints, plantar fasciitis, achilles tendintis, IT band. (Thankfully I never did have a serious knee injury). And when I am really focused on form, I see the seconds drop off my pace while RPE seems to go down too!
Had a good 40' run today hitting my zones-looking forward to long run tomorrow
Is everyone sitting down? I am about to say words that I seldom speak or type... I had a really good run this morning! I didn't do the miles in the order specified in the plan but hit them all:
1 mile EZ @ 11:36 (Target 12:04) 2 x 1 mile Z4 @ 9:46 (Target 9:47) 2 x 1 mile Z2/Z3- 10:20, 10:17 (Z2 = 10:29, Z3= 10:12)
I'm starting to feel more confident that I can hit Z2/Z3 so I'm able to start out a little faster but I'm still building during the mile to hit the Z2/Z3. Whatever works right?
Another week in the books, got a good night sleep and was able to execute the run as prescribed in the plan. Will need to spend a bit more time on the foam roller as felt a twinge and a bit of tightness in one of my problem areas the hip flexor/upper hamstring. Managing the heel well. Am feeling like overall fitness is starting to come back.
After run a quick inspection showed am gonna have to retire the Newtons for a new pair, it is way past time.
Another week in the books, got a good night sleep and was able to execute the run as prescribed in the plan. Will need to spend a bit more time on the foam roller as felt a twinge and a bit of tightness in one of my problem areas the hip flexor/upper hamstring. Managing the heel well. Am feeling like overall fitness is starting to come back.
After run a quick inspection showed am gonna have to retire the Newtons for a new pair, it is way past time.
@Greg-highly recommend knee to chest and figure of 4 ( both on your back) for excellent hip flexor stretches. I have a nightly bedtime routine where I set watch timer on 2' repeats and do each stretch both legs for total 8'-it has made a huge difference. What used to be a 3-4mi warmup before hips quit hurting has morphed into a mile or even less.
Good run this am, 90' run time, feeling like I needed to make up for missing Thursday bric: 3mi with warmup dog, Theo: z1, z1.5, z2
Then a break to change to feisty pit bull partners, Emma and Tess: 2 mi@ z3 -8s: 9:07 1mi@z1.5 2x1mi @ z4 15-12s: 9:40,9:43 1mi @ z2-9:30
Now off with my son for a bike up one of the McDowell mountain peaks
1x2 z3; 2x1 z4. Done. A lot more mental work on the treadmill then doing this outside. 10 miles. Glad it's done. Just a touch more work this week than last. I have to remember that the end of the week summary for time and milage is not the goal. It is fun to see it go up though.
Did an attempt at my long run today which was supposed to be 3x1 @ Z4 + Z2 for 80 minutes. I went out the gate really frisky. It was also pretty warm and I was dehydrated so I pulled the plug after 50 minutes. I ended up doing 2x1 @ Z5+ and then 2 miles at Z3. I did the first two at around 5:40 instead of the 6:09 I should have done. Total of 8 miles at a 6:23 pace. I might go for an easy 3 miles tonight. I am racing a half marathon in 7 days so I will have to ponder what to do.
Sunday run done. 75' total. Hit my zones but couldn't swing too much z2 time. A bit disappointed but there is always next week.
On a side note saw someone riding their bike today- impressive (or not) given the black ice out there- while hearing on the radio 20" of snow coming to NY with a blizzard tomorrow night. Now I remember why I have a treadmill and trainer!
I am another switch day person. Had a good run yesterday, the 2 m @ HMp was on the slower end, but hit the z4 repeats. I might try Kim's approach next week. Or maybe 1/2 mike @z4 then settle in for the HMp 2 miles. Anyway got it done!
Today's brick run was bad. Calves were super tight after the bike ...the saving factor was it was a rare 60 degree day with no rain so got outside!!! Did 4 slow miles a bit slower than z1.
kim - just saw your question re swapping satuday and sunday - the bike isn't the problem. the problem for me is that after the run on saturday and the bike on sunday, I go pretty darn slow on the sunday brick run. And I feel like Im gonna die.
Hello fellow ENer's. I bailed on the NOS around the first of Dec when I got sick, had vacation, the holidays,a slight injury etc etc etc. I ran sparingly during that time and it has been reflected in this weeks runs. Yesterday was my first bike in a while and boy did I feel it today on the run. My legs are trashed. Looking forward to finishing out this OS with you guys and making some progress.
I didn't get time to post yesterday's Z2/Z3 run. I was only able to carve out 20 of the 30 minutes. Since I didn't know how much time I would have, I ran a .5 mi loop and alternated Z2 then Z3 paces. This way I was able to get equal times at each pace. The kiddos (4 & 6) found me and we went running together for another 30 minutes at a somewhat slower pace.
I called off the morning run due to poor sleep and it being socked in foggy. Managed to complete all of the MS and a bit more Z2 to boot. Going into this run, I knew I would run out of time so I used the 3 mi Z3 as my warm up.
57 min for 6.72 miles 2 mi @ Z3(8:09) - 8:11 & 7:59 1 mi @ Z1 4 x .5 mi @Z4(7:52) - 7:54, 7:51, 7:54 & 7:40 The last one was on level ground, while the first three finished up a hill, into a wooded area.
Sunday run done. Same as last week, but 12"/mi slower and it was definitely harder than last week (accumulative fatigue I think, plus I actually did all the weekly runs this week!). 1x2 Z3, 1 @ Z1, 2x1 @ Z4....one more at Z2 at the end (took a while to recover from the Z4's).
Comments
Way to go Al! Fun to beat the nemesis, huh?
Overall 19.0 miles @ 7:01/mi avg.
http://connect.garmin.com/activity/681393205
Did a shorter version of the post bike run this afternoon.
Didn't really tune in the paces cuz of some hills and strong winds. Just went with basically an ABP run. Was good therapy to get the legs turning over after my bike focus this morning.
Should help tomorrow's legs. We'll find out.
one note: Bulletproof coffee, with all that fat, is a bad idea for a pre run boost. At least for me. Made a cup about 1.5hrs pre. Thought that would be plenty of time to let it settle. Nope.
Everything is going pretty well so far. It feels good to be following a plan again -after time away from the sport. I, too, am working on incorporating more sleep. I ditched the planned workout today for a ride on my new "fat tire" mountain bike. 90 minutes on the snowy Vermont trails. Tough work, but incredibly FUN!
Al, congrats on a great race! I think like your nemesis, if I were to be racing for 30 years I'd still stink at pacing!
Matt, that is very interesting about your run coach/ gait analysis. You must have a really good coach. Will be looking forward to your observations as you work on the new gait and have additional lessons!
Good luck everyone!
Did the run as a brick this afternoon. For some strange reason, my girls (9 & 10) wanted to go too. I had them ride their bikes with me, but they ditched me at 3.5miles! Felt ok, the Z3 was a little harder than anticipated though. Hope that tomorrow's run is ok.
http://home.trainingpeaks.com/athlete/workout/GMYR7UNHM5G3VVTJSG2TBRZHPY
@Robert-unlike Al, we physicians don't get the retired life yet! As an anesthesiologist, I do avoid the ICU calls all night, but not the calls back for another case!
@Matt-from the description of your analysis, it fits with the chi running I have been studying for years. And for everyone, the video is worth a 1000 words and worth the money! Matt, With your feet under your center of gravity, using your core, you will be even faster and RPE will be less-just wait!!
Chi running promotes a cadence of 180 and recommends running with a metronome to reinforce it-you can set it at 180 for each step, 90 for every other step or even 60-so called waltz step where it beeps every third. There are so many other form focuses, I have progressed to where I can keep many in my head at once. And if you remember, I posted pics at end of run wk 1 thread, with my new focus for JOS of a rope pulling me up from core through crown-another way to keep your upper body over your center. I have to say that since I have learned the major elements of form I have eliminated all the nagging injuries of the past which put me in run jail-no more shin splints, plantar fasciitis, achilles tendintis, IT band. (Thankfully I never did have a serious knee injury). And when I am really focused on form, I see the seconds drop off my pace while RPE seems to go down too!
Had a good 40' run today hitting my zones-looking forward to long run tomorrow
1 mile EZ @ 11:36 (Target 12:04)
2 x 1 mile Z4 @ 9:46 (Target 9:47)
2 x 1 mile Z2/Z3- 10:20, 10:17 (Z2 = 10:29, Z3= 10:12)
I'm starting to feel more confident that I can hit Z2/Z3 so I'm able to start out a little faster but I'm still building during the mile to hit the Z2/Z3. Whatever works right?
http://connect.garmin.com/activity/682234233
2mi @ zn3
1mi @ LRP
2x 1mi (2') @ zn4
4mi @ zn2 with a couple of LRP breaks for the last min of each mile
I ramped up to the INT run plan:
- 2mi Z3
- 1mi Z1
- 2x1 Z4
- then got an extra 2.5 @ Z2.
9.66mi in 1+23.
Stretching complete, compression on....time to relax and work on honey-dos....
Great week everybody!
Another week in the books, got a good night sleep and was able to execute the run as prescribed in the plan. Will need to spend a bit more time on the foam roller as felt a twinge and a bit of tightness in one of my problem areas the hip flexor/upper hamstring. Managing the heel well. Am feeling like overall fitness is starting to come back.
After run a quick inspection showed am gonna have to retire the Newtons for a new pair, it is way past time.
Another week in the books, got a good night sleep and was able to execute the run as prescribed in the plan. Will need to spend a bit more time on the foam roller as felt a twinge and a bit of tightness in one of my problem areas the hip flexor/upper hamstring. Managing the heel well. Am feeling like overall fitness is starting to come back.
After run a quick inspection showed am gonna have to retire the Newtons for a new pair, it is way past time.
http://tpks.ws/fS2s
Good run this am, 90' run time, feeling like I needed to make up for missing Thursday bric:
3mi with warmup dog, Theo: z1, z1.5, z2
Then a break to change to feisty pit bull partners, Emma and Tess:
2 mi@ z3 -8s: 9:07
1mi@z1.5
2x1mi @ z4 15-12s: 9:40,9:43
1mi @ z2-9:30
Now off with my son for a bike up one of the McDowell mountain peaks
Happy end of week 3 JOSers!
Got 82 min in today on the treadmill at 2%. Personal goal was to get 10 miles, but life pulled me off the mill 2 miles short...next weekend!
1x2 z3; 2x1 z4. Done. A lot more mental work on the treadmill then doing this outside. 10 miles. Glad it's done. Just a touch more work this week than last. I have to remember that the end of the week summary for time and milage is not the goal. It is fun to see it go up though.
On a side note saw someone riding their bike today- impressive (or not) given the black ice out there- while hearing on the radio 20" of snow coming to NY with a blizzard tomorrow night. Now I remember why I have a treadmill and trainer!
Had a good run yesterday, the 2 m @ HMp was on the slower end, but hit the z4 repeats. I might try Kim's approach next week. Or maybe 1/2 mike @z4 then settle in for the HMp 2 miles. Anyway got it done!
Today's brick run was bad. Calves were super tight after the bike ...the saving factor was it was a rare 60 degree day with no rain so got outside!!! Did 4 slow miles a bit slower than z1.
It's a long year. Just start finding a groove.
I called off the morning run due to poor sleep and it being socked in foggy. Managed to complete all of the MS and a bit more Z2 to boot. Going into this run, I knew I would run out of time so I used the 3 mi Z3 as my warm up.
57 min for 6.72 miles
2 mi @ Z3(8:09) - 8:11 & 7:59
1 mi @ Z1
4 x .5 mi @Z4(7:52) - 7:54, 7:51, 7:54 & 7:40 The last one was on level ground, while the first three finished up a hill, into a wooded area.
Sunday run done. Same as last week, but 12"/mi slower and it was definitely harder than last week (accumulative fatigue I think, plus I actually did all the weekly runs this week!). 1x2 Z3, 1 @ Z1, 2x1 @ Z4....one more at Z2 at the end (took a while to recover from the Z4's).
http://home.trainingpeaks.com/athlete/workout/N5UDP6XAE44GQM4XSBCRR6IG54
Kim....good job!