2015 Jan OS Week 11 Run Thread
Don't wuss it out.
Don't let it whip you.
Punch it in the face.
GO GET IT!
what you get out of this really depends on what you put into it
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Don't wuss it out.
Don't let it whip you.
Punch it in the face.
GO GET IT!
what you get out of this really depends on what you put into it
Comments
Couple of thoughts : #1 I got some of those miminalist running shoes with toes yesterday. I have had a nagging hamstring injury and I felt like I needed to adjust my footstrike and gait so I decided to give them a try. Ran 7 miles yesterday (the longest since my injury) and they actually felt pretty good. Different sore this AM, more in the calves than the thighs. We will see.
#2 I am Otta Here! Coach has me pulling into my HIM plan for Raleigh 70.3 so I start Swim camp today. I will still follow along with you guys and post a bit on my runs but I am no longer an OS guy.
You would be in the minority if you transition straight into the minimalist shoe and put in 25mi + per week from here on. I would recommend swapping shoes in and out for a couple of weeks and really pay attention to the calves/achilles. Respect it. Be patient and it will help you with everything you're hoping for. Rush it and it may sneak up and bite you.
And, it was great having you in the OS. Keep us updated and have a great build & race in Raleigh!
Good info. Actually, I have been below 20 miles a week since my injury in Nov. I got a little carried away yesterday and went longer than I had planned because my daughter was home from college and she was riding the bike while I ran. Also Did I mention it was sunny and 75 degrees? I was planning to go short distances and work on durability since that is my focus for this season. Your suggestion about switching shoes sounds smart. I have no problems with my Sauconys so I can alternate back and forth.
This is a bit of an experiment to say the least.
I have Texas at the end of April but I am going to stick this out to the end I think. I really want to retest.
I have been swimming and will continue to do so 2 or 3x per week.
Today I did the tuesday easy run bc my schedule got overloaded at work. 40min or so of running laps around the soccer field while my 5 yr old had practice.
@ Jimmy you can test anytime if you need to transition to another plan. It's a trade off of getting some more speed vs distance for the race.
25' yesterday for me.
And I second everything Chris said above about your minimalist shoes-go slowly. But I applaud you working on form-the shoes will totally prevent you from heel striking. I would recommend a video analysis at some point to make sure your feet are under your center of gravity.
That being the case, run box checked, in safe & sound.
The snow on one of my training paths is clear now, but I just need some decent weather... Hopeful for next week!
Will have to force myself to do some extra beyond the MS on the 'mill tonight.
Legs were still heavy on my 1.5 mi WU this am but they lightened up for the MS:
7 x 400@z5(8:22):
8:24, 8:25, 8:22 then last 4 neg split:
8:17,8:16,8:02,8:08!!
My Pit bull girls love the short sprints and then catch their breath!
WooHoo! 8 * 400 (threw in an extra one). 7:47 down to 7:08 (just keep clicking up on mph on the treadmill). I know they are way faster than my Z5 pace (8:07 or thereabouts), but also much slower than I used to do 400's (6-somethings). So it's a compromise:-) Phew. I didn't even feel like puking either!!
Ended up with 6 miles in 54'.
@Gordon - you are right about testing. What I meant was I really want a complete outseason to see how much I can grow. This is my first outseason and I dont want to short change it. I think that with a longer saturday run and a longer sunday ride that I will perform ok at the worst and might just surprise myself. My run especially feels good. We shall see.
Bigger picture I am more concerned with where I can get by november than where I can get my end of april.
1mi ez with a few strides up and over a hill to our hood's meadow.
8x .25mi (2') @ zn5 pace -5 to 10 sec on every one. Pretty even pacing across each interval.
1.2mi @ zn2-3
1mi ez home.
So, I'm always trying to keep a higher cadence than I used to run with. But, now, I'm adding the visual of lengthening my stride just a tiny bit without dropping the cadence. Amazing how such a tiny stretch makes a big impact on pace. With little increase in effort. Don't worry. Not over striding. Just thinking about it seems to be enough.
On to this week's mix up of wko's. I have a sprint "race" on Sunday and moved things around to have Sat off. The next factor is this chest cold that peaked on Monday and at least isn't getting any worse.
Monday - 25' - 3 mi
6 min hills and 12' of Z2 work. Had to cut it 10' short due to breathing issues.
Tuesday - 76' - 8.6mi
2x1 mi(2")Z3
4 x 1/2 mi(2')@Z4
Much better than yesterday. All on pace
Wednesday - 54' - 6 mi
5 x 400m@Z5 all on pace.
Chris- u did your 400s in a meadow??
Phil- glad to have u back! Take care of yourself... Don't wanna mess with a chest cold. Breathing is kind of important....
8 x 400 @ ~9:10 (Z5 Target pace 9:22) +1 Mile Z3@ 10:11
1Mi z1
4rnds of 2min Z2 @3%, 1min flat z1 recover
But that was killing me so I got the next 8min as 1min @ 3% Z2, 1min flat z1.
Once the hill time was done I hit some more minutes at z2 on the flats which felt so easy!
Did wednesday's Z5 interval run tonight. About what I expected....last 100m or so each interval was "unpleasant"! Did 8x400m at Z5 (7:10) +/- 5 secs....I have a hard time finding that pace and the stupid Garmin is all over the place so I never really know how I'm doing until there is about 100m left.
http://home.trainingpeaks.com/athlete/workout/2KR4C66DGUBFF4OASQZPUJ5A6E
Nice work Jeff!
I rearranged my WKO schedule for the week to accommodate a 5k run test today but mother nature had other plans.... Snow on the 2nd day of spring! I have another 5k tomorrow so I took it EZ today to save the legs (and not slip) so I was off about 4 mins from my PR last year, but I wasn't really trying. But still good work as I ended up with 3.1 miles slightly faster than Z3. http://www.strava.com/activities/271798889
Totally messes up my plans to do the Sat. bike before the 5k tomorrow so it might end up having to be after the 5k.....
Hit my Saturday run up about 2 hrs after a good bike effort this morning.
Nothing big. Legs were a bit sluggish but reasonable considering the ride.
Progressive 4.5 miles. Neg splits. Pretty flat terrain other than one little climb on the first mile.
Run box checked.
Ready for tomorrow's run.
Hey, you! Make sure you get your scheduled run correct.
If you're on the OS run stuff, notice that the coaches have us backing off slightly tomorrow.
Remember that OS ending Half Mary that we're supposed to do? This is the beginning of the taper for that.
JUST A PSA!
works out well for me cuz it's supposed to be a steady rain tomorrow.
Thursday hill run done outside as it was just too nice out, and the dogs needed to be out.
Did my 16 strides on an uphill slope, but it didn't feel anything like the 3-4% grade on the mill
And did 30' brick right off the bike today-felt pretty sluggish, 1.5 mi one, z2ish for 1.5 mi, then finally hit z3 last .5.
I'm signed up for a 5k tomorrow-it's a Susan g Komen event out on by my local Tri club.
Plan to do 30' WU with the dogs before I leave home-so should be just about right.
There is a half Mary in Scottsdale right at the end of OS but it's the same day as the lifetime Olympic Tri that I'm already signed up for....what to do??