2015 Jan OS Week 4 Run Thread
Hey Guys & Gals,
I don't have a bunch of time so I'll keep this one real short.
Check out the podcast/videos and get the coaching tips for the week. You'll find them to the right of your Training Plan. You can pick up on little things that can help no matter how long you've been doing this.
Question for the week...
Which run gives you the most trouble?
For me, it's the Saturday run. I have, yet, to feel good on this thing. Paces way off and HR/RPE way up. I get 'em done but they're ugly. Then Sunday rolls around and I'm fine. To a lesser extent, the Tues run is a bit rough. Of course, it's setting up that Wednesday run focus.
Point is, the shorter runs give me a harder time but they are imperative to get through if I am to have a good run on the run priority days, Wednesday and Sunday. I refer to them as wakeup runs, and I'm not talking about rolling out of bed wakeup.
What about you?
(I'm aware that we have some who are mish mashing some plans together. Feel free to chime in with your's, too. )
Y'all have a great week. Train hard, be safe, & have fun! 
Comments
Chris....I guess the Z2 out/Z3 back is the hardest for me. My calves do not like running that "fast" off of the bike and tend to cramp/tighten. They loosen up but not for a good 15minutes or so. I might change my answer in a week or two though....todays run was definitely harder than last weeks'
I find getting mentally ready for Sunday has been a challenge. I am a much stronger running than biking. I do find that I am tired and the legs are a little slow after the Saturday brick. The confidence of knowing that I did a 3 mile interval at z3 the day before helps me plow through the 2 mile z3. I must keep a "I can do this" attitude to hit my numbers. I reflect on my recent run interval paces and tell myself, "just get out there and give it what you have" It usually works out that I make the numbers and I'm much happier for it. The WORK is mentally hard too. I like to make sure I have my head wrapped around it so I don't fall apart.
I am discovering it also takes me longer to warm up. I really liked last Wed run with the 2 x 1/2 miles before the 2 x 1 mile. I think this week I'll do 1 x 1/2 then do the 3 x 1. See how that goes.
Good luck all!
Good luck everyone!
Now, resting up for the early morning run tomorrow.
Came off the bike feeling good which made this short run feel like a warm-up. I have been increasing my pace gradually over the last three weeks ans the slow change seems to be working. I don't really notice that I am running faster.
20 ' done at LRP then 6 x 30" strides
I am on the road tomorrow so I spiced up my tuesday run and will do the same with thursday run. 75 degrees in san antonio today. had to get outside. Did 2 easy, 2 hard, .5 easy, 1 hard and cd. Might have over run a bit but I am resting tomorrow...
http://tpks.ws/VX7I
25'@Z1+
7 total miles in an hour. 3x1 mile at hotter than TP. Last interval was the fastest. It helped that I went on feel only on the last one.
Choco milk down. Dinner cooking. Feeling great. Good luck everyone!
Got in today's run. 7 miles in just over an hour. The Wednesday run is my favorite.
treadmill, 1.5%
1.5mi wu zn2
3x 1mi @ zn4 (3')2mi @ zn2
7+
now they can hit me with whatever addons they want at work. such a mental boost when I get the priority wko's completed before work chaos.
you guys have a great day!
You have to play the hand that's dealt you. Be smart. Be patient. Hamstrings are notorious. Keep your focus on the long haul.
Today I've got mile repeats and then a MASSAGE! Whoo Hooo!
Well that hurt!!! Not physically...mentally! I was whining to myself during the WU but I just kept repeating my mantra:
"You are an Ironman" - I have never heard those words said about me; I want to hear those words; it will take me two years before I hear someone else say those words about me...until then, they will stay in my head for tough days like today.
BTW, I used a couple other phrases too like, "stop being a whiny little ______"
I was able to push through and hit all my numbers, which produced a huge mental high...anyone struggling mentally should push through, the feeling on the other side is incredible.
75 min 6.8 miles
That's a REALLY good mantra! thank you!
The runs are MUCH easier when you can get outside. It was sunny with a wind chill of 23 - it is amazing the emotional difference that 23 is with the sun v overcast. I know it is early in the OS but with the cool temp and sun the 3x1 went very well. 7:08, 7:02, 7:08 Goal was 7:17. Wind at my back for the second mile. Always feel good hitting the numbers.
Travis- 20" per mile faster impressive! You are def getting faster!
I was very close to skipping the WKO tonight cuz I didnt' feel like it. (Lame, huh?) but somehow forced myself. I said "just 1 mile" (knowing once I started I'd finish) Well, I did the whole WKO. 3 x 1 mile @ targeted Z4 pace. Done!
59 minutes - 6.82 miles
2.5 mile warm up then
1x800 & 2x1 mile @ Z4 - 7:38, 7:36 & 7:39
.85 @ z2 to finish off the run.
@Kim - Looks like we both had the "just not feeling it bug." Kudos for pushing through it.
I thought I'd link this here so folks will know why I;m not posting my workouts anymore:
http://members.endurancenation.us/F...fault.aspx
Run felt great tonight. Actually ran all 3 miles closer to Z5 than Z4 (I think my 5k TT was an underestimate slightly of my fitness).
http://home.trainingpeaks.com/athlete/workout/Q5COZK43PHMQTEUHZNTPERYQ3E
Al....glad to hear you relatively OK. Please do what you would tell others to do in this situation. I think that's the best advice I can give you, since your advice is always spot on. Listen to the angel on your right shoulder and not the devil on your left!
I'm taking the family skiing at Spring Break (wife and 5 kids) for the first time (kids have never ski'd before). I used to ski every spring break (Texan) and routinely did blacks/blues and was pretty good for a Texan! I haven't ski'd in ~20 years though, and now see that helmets are much more popular than "back when I was a kid". Should I make my kids (9-14yrs old) all wear helmets? Should my wife and I wear one too? Does a cycling helmet work!?
Good luck everyone.
Jeff, I was an early adopter of ski helmets over a decade ago, and would say that most *everyone* wears them on the slopes these days. While a cycling helmet would meetmcrash standards, it would look pretty geeky, and be way too cold as well. Get a snow sport specific one for you and family.