2015 Jan OS Week 9 Run Thread
Hey Team.
Coaches are mixing it up this week. Variability is crucial. So, it's time to put aside some of the TP miles and put in some shorter, quicker VO2 work.
This may be a welcomed change for many of us, myself included. Just be smart, be disciplined. Stay in your zone. Don't go all Usain Bolt on us. Fatigue is setting in. Aches and pains are showing up. Going rogue here might earn you something other than the payoff you're looking for later in the season.
Podcast, real short, 3', take a listen, you have time....
Now, all you guys and gals that have been lurking....
How you doing? Check in with us. We're interested. Not saying you have to start posting all the time. But, let us know what's working for you and what's not. Just want to know if you still hanging in there with the OS. 8 weeks have gone by. Plugging away & knocking out OS workouts, one at a time, right? Know that we're pulling for you guys & gals out there who might be too busy to check in. Seriously.
Comments
I did the Wed VO2 run today. My weekend was not as full as most of you guys and work is going to force me to plug & patch a few things this week. So, I have a legs off day tomorrow.
1mi ez warmup
6x 400m (400') at zn5 -5 to 10 seconds.
1mi ez cooldown
A bit too quick on the work intervals. It takes a few seconds for my 310 to catch up to pace changes. Also, my lack of feel for pacing outside right now didn't help either. After 2 of the work intervals, I did better at starting and finishing with an even pace. At first, you jump out of the gate, thinking it's 'slow' enough, then once the watch catches up, you realize you're going 30 to 45'' too fast.
Legs were still a bit heavy but I'm moving on from this now. I think I'm looking for fresh legs and maybe I just need to deal with what I have at the moment and turn these tired legs over quicker. Like I said earlier, I'm starting to think this is mental, a hurdle I have to get over. I'm taking care of the legs with recovery stuff, ice, compression, some foam rolling, etc. Maybe I just need to crank it up a notch. I'm wondering if this is the difference between staying status quo and breaking thru to the next level.
I guess I'll know when I get to the other side.
Good luck with the zn5 stuff.
Anyway, today I punched out 2x1 mi & 2x1/2 mi @ TP, without any pain or after effects. 7.6 mi in 65 minutes. By the time I feel back to totally normal, it'll be time for another two weeks off for a trip to Chile &Peru. I chuckle when people say, "Oh, you must have more time to train now that you're retired!" NOPE...Just more time to interrupt training with bucket list travel.
run had tired legs but not the same kind that I've been worried about so much lately. They were lighter than they've been lately. Gut feeling says these legs were tired from 45' of FTP work instead of the burnout as of late.
Took it real ez on the hills. main focus was just staying light on my feet, smooth, rather than any pacing.
Plug & Patch week continues.
Good luck, all!
63' - 7.40 mi.
3x400@ 6:35, 6:25 & 6:29 (Goal 6:35)
2.5 mi@Z2
My original plan was to move time from Sunday's run to today to make it 90', but I lost time sitting in the car debating on where to run. Fall back was a 30' lunch run, but I need to recover for tomorrow's bike.
I really should review the new paces BEFORE I start my wko's. My actual Z5 goal pace is 6:47. Overcooked those bad boys.
I have not been able to do anything since the run test last wednesday, starting with too many kids' activities Thursday plus 2 middle of the night cases that left me with only about 3hrs sleep on a couch. Friday I started feeling "achy" and runny nose. By saturday, fever/chills/malaise, cough, etc.
I learned my lesson last year when I tried to start back too quick after a URI and ended up with a nagging cough for over two months. So I felt like I COULD HAVE gotten on the trainer last night, I listened to what all of you would have told me and just went to bed early (again).
So, today I felt ready to get back at it. I managed to do the 4x400 except the last one was more like Z4 (but up a 4% grade...so close enough). I was having a little trouble breathing/minor wheezing, so I'm glad I didn't try anything sooner.
http://home.trainingpeaks.com/athlete/workout/3QLE355ILSNZHEN3JOX6EOGM4I
We (family) leave Sat AM for day and half drive to Colorado for skiing. That will probably constitute pretty much all of the "workouts" for me next week. I have a feeling my legs are not ready for this....I haven't skiid in ~20 years and have 5 kids to try to corral on the slopes
.
Thought I might wear my HR strap and stuff the 910xt in a pocket just to see what kind of workout I get! Any advice?
VO2 Runs Done, Felt much better than yesterday was able to execute the WKO. One day at a time.
There is a cool app called ski tracks that will measure your speed, mileage, altitude, number of runs, etc. pretty cool way to track your mountain moves... Well except your 360 ariel jumps. GoPro those bad boys
@EB...thanks. My kids are too old for hoola hoops (9, 10, 12, 14, 14). None of them have ski'd before, but I suspect by the last day they'll be wearing me out.
Definitely! that would be some fun data. Have the elevation correction working.
5 kids!?! I'm the middle of 5, I do no know how my parents did it. We were insanely active kids.
Sunday in Scottsdale I "ran" the first mile of the Pinnacle Peak hike so I could keep my 28 day run challenge live! My lungs burned for 2 hours!
Monday, I ran at a LTF as the rains finally showed up that were predicted all weekend. 3 miles on a cool wood way treadmill.
Tuesday, my last day in Scottsdale I ran with my Kona Crush, Ultra runner and (thankfully) 7.5 month pregnant girlfriend on the Pemberton trail that is a stones throw from her house for 6.3 miles. Really beautiful run at an easy pace (probably the only time I'll be able to actually run with her!) of 12:30's. It was simply beautiful out there. She is a lucky duck! A great way to end my 28 day run challenge!
Yesterday life was back home, and ugly. Turned into a rest day.
Today I bricked in quite cold temps (16...ugh) from home, ez pace with strides. At least it was sunny!
Decent run around the golf course this morning with my spouse. Intervals, less hip pain than usual.
The weather is going to be nice on Sun. but I feel like there isn't anywhere safe to run outside. Trail covered with a few feet of snow so not sure what I'll do....
We are in Las Vegas for a few days. 60's and sunny. Looking forward to getting out and running. I tried a little yesterday for the Thursday run but kept running into dead ends and parking garages. The strip is too crowded. Gotta get better Intel from th hotel before I head out on Saturday.
Today I bricked after the evil evil bike of evilness.
I'm not sure how the bike work is going to go tomorrow given that it is a travel day but it isn't worth stressing about. This is a vacation after all...
@ Jimmy - Any Elvis sightings?
On my GF plan, I just finished week 3. Meaning, I did 3 x swimming about 45-50 minutes, 2 x one hour FTP trainer sessions, a 2 hour FTP + VO2 + SS trainer trip, and running x 4, including to 3 x 1 mi days, one of which was also a 79 minute 9.3 mi long run. My creaky left knee is still slowly improving, and the quad soreness departing with it. As long as things keep improving, I'll keep doing the full workouts, despite the funky feelings when I'm recovering. Endorphins keep me pain free during hard efforts.
been transitioning to more outside runs. rolling terrain means I'm using more RPE on everything that's not main set. VO2 400s and TP miles get either the treadmill or the track. So, many of my miles are "Keep It EZ" or "ABP" in the RPE world.
The run today was a few hours after my bike. I extended the bike today, did some FTP work on the trainer. Then, quickly transitioned to my roadie for an ABP 2hrs. Tomorrow's run will tell me more as to whether or not I overdid it.
Weekend bricks. 1:20 on the trainer and a 3 mile run yesterday, 1:10 on the trainer with a 2 mile run today. I feel sort of caught up. Tomorrow I start swimming again! yay!
3.5mi over some rolling hills with a net gain in elevation to the local high school track.
then 2x 1mi at TP
then the 3.5mi home.
9mi in 1:20
The out was very conservatively paced. What I lose in the intensity of a slighter faster scheduled pace, I more than make up for by the hill work on tired legs from Sat.
The track is nice and a welcomed change of scenery.
The back was also conservative. Same reason as I mentioned for the out.
This will prob be my Sunday run from now on. I do not expect to even try to get quicker on the out & back. To build, I'm going to add 0.5mi intervals (TP) at the track. One per week. This will build me up to 11.5mi by the time the OS ends. That's more than enough quality volume for me and my 2015 plans. I like this plan.
And, yes, sunny and 64 deg was very, very nice.
Keep up the great work!
Spring was in the air and everybody was outside. It was fantastic. Teammate and training bud Mike Crosby and I ran total of 9 miles. Tried to stay around z2/z3 with 1x2 in Z4.
Overall my running for the past month has been really derailed and these nagging but not totally debilitating injuries are incredibly frustrating. I believe it is all tied to the form overhaul, and in retrospect making significant changes to form while running 50+ miles per week was probably unwise. On the other hand, I've been running 50 mpw pretty consistently since August so it's not like I was really ramping up volume.
In any case I'm assuming my body is going through the throes of accommodating the new form and I just need to keep battling. Based on some video it is incredibly clear to me that the new form will be worth the trouble once I get it embedded. The question is how to get it embedded…one idea is to totally reboot: pull back to ~30 mpw, lots of 5-milers, no long run, lots of quality LT workouts, classic EN-style. That would mean scrapping Boston although at this point it seems unlikely I'll be in shape to finish respectably and the injury risk will be high if I can't get in some solid long-runs to ensure sufficient endurance. I'll hold on making that call until after this week…I have a half-marathon this upcoming Saturday and despite losing the prime training weeks to injury I've decided to hammer the half-mary and see what my run fitness baseline really looks like.
The week's summary:
Tuesday – 5mi treadmill @ 7:02 /mi. https://connect.garmin.com/activity/711935901
Wednesday – 6mi treadmill @ 6:57 /mi, included 4x1mi @ LT. Re-injury, wtf? https://connect.garmin.com/activity/711935909
Sunday – 10mi outdoors @ 7:00 /mi, super easy RPE and HR was low, low, low. https://connect.garmin.com/activity/714433499
Matt - "You" may have been doing 50 mpw since last August, but clearly some of your muscle groups were NOT (or at least not working as hard as you have now been asking them too). IMO, injuries such as you are experiencing are almost always due to ramping up either volume or intensity too quickly (or both simultaneously). While I have no doubt you can train you way through it without dropping volume or intensity too much (I follow this philosophy myself more often than I want to admit), the BEST course is to follow your instinct and drop back to lower volume/intensity and build back up, taking the time you truly need to (a) habituate to the new form and (b) let your muscle/tendons/ligaments regenerate on their own time.
As to Boston, I'm not sure if you have some special sentimental issues with the race *this* year, but, in your case, you should know that you can ALWAYS get back there any time you want. I would advise (again based on my own cruel personal experience) not doing a race of that length unless and until your muscles are all feeling fine. You're just asking to set your run training back by 4-6 weeks after the race. And don't you have an Ironman or something later on you want to be ready for?