2015 Jan OS Week 12 Run Thread
Nice work, everyone.
If you're following the OS plan as prescribed, you're backing off on some volume at this point.
Still doing the shorter VO2 stuff but the coaches have us tapering for an end of the OS 'test' that could be a half mary, oly tri, 10k, something to set you up for the next phase of your training.
Rich's Notes on the rest of the season
If that link doesn't work for you, you can find it up in the upper right margin on Your Training Plan page.
Stay healthy, stay consistent.
Be safe, train hard, have fun!
0
Comments
Did a 7mi progressive run with neg splits and 3x 400's (400) @ TP.
Pretty good legs considering it came a couple of hours after an FTP bike workout.
Resting up now.
Tomorrow is a crapshoot due to work. So, if I do anything, it will be short and sweet recovery stuff.
Will be ready for the Wednesday run.
I'm going to hold my run vol where it is. I have a 70.3 2 weeks after OS wraps up. I have been running 4 to 4.5hrs a week and that should be enough given the intensity but I will hold that right through till it is time for me to taper a week or so ahead of racing.
Don't panic or get greedy by trying to dump a lot of miles on here at the end. Too many variables in that. Have to trust the coaches and their experience. You're doing plenty of work. Absorb that work right after the OS and see what happens. That's a bit of an unknown. But, I think most of us would agree, get greedy and start adding a lot of miles too quickly and you may feel worn out on race day.
I forgot how peaceful it is to run at sunset on a spring evening. : )
Just over 4 miles in. I'll take it. Nacho Run was a success.
Enjoy the sprints gang! I missed them this am.
Short & sweet run this morning before work.
1mi ez warmup, building into the mile.
8x 400's (1') @ zn5 -20-30secs
1mi ez back to the house
4mi in 30'
Absolutely brutal run today. I managed to procrastinate the start of said run for about 2 hours. The wind was initially in the 5-10 mph range, but by the time I started out it was 30+. Roy, I found the wind you enjoy training in. At the start it was blowing to the east and half way through it moved to the north. I was basically dealing with a 30ish mph headwind for 3/4 of my run.
68' for 7.41 mi
6x400 @ Z5, 3 with a headwind, 2 with a cross wind and 1 with a tail wind.
On tired legs I pushed for the last .80 mi @ Z2 pace
Jimmy- great job cuttin out the sugar! I know that's hard.
Got the 8 x 400 done plus a mile in z3. I was bummed it ended up raining right about the time I was to start plus it was a bit colder than advertised so I hit the mill... I'd rather do intervals on the mill vs a long run though so it's all good!
I missed the tues brick. I had to take am off for my scheduled 10am metabolic assessment on the bike-can't wait to get all my data. I got the bike in 7:30 pm and just didn't have it to go out and run afterwards.
However, had a great run this am-8x 400 all 10-20s sub z5.
Monday I ran after my mechanics class with some fast kids tapering for a half mary this weekend. Ran my tempo pace and got 1 threshold mile in. It was a horrible emotional roller coaster day and was my therapy.
Tuesday I had bike issues and tech issues and pure frustration and no mental umph to do a run in spite of the (&#*$^#%^ bike issues. And my swim class got cancelled.
Yesterday I ran twice. Once angry (I know, not smart) for 4 miles which I did my 2 x 1 TH miles. I was angry because I THOUGHT I had my trainer issues fixed and TR would not even open for me. GRRRRRRR. I did mechanics class and ran again with a speedy tapering racer and got another 4 miles in and again got in 1 TH mile and the rest were tempo-ish.
Today, I SHALL find a way to ride. It will happen, even if I have to go to my LBS computrainer lab and pay. Which will make for an angry bike. Send me some tech MOJO peeps!!!
Just compared this wko to last weeks hill repeats. Same trainer. 8x2 at incline instead of 10. Same avg. hr but last week I was running z2.
Something is clearly not right with me physically.
Hit the Micro up. Wait on P's words. Even if it takes a while. Don't sugarcoat how you feel. Normally, I would be quick to suggest you take a few days off. Taking a few days off when your teetering on burnout is very different that taking time off that loses fitness. You'd be fine after 2-3 wko's back, just a feel thing. BUT, we're near the end of the OS. Exit test in 2 weeks. That's why I suggest you go ask P what to do. You have an ENTIRE season to build, not just this 14 week stretch.
One thing I've learned in the years I've been here.... Everyone responds differently, on a different timetable, from all others on identical plans. There are comments in the coach's notes, comments that we brush over, that warn us about red flags and not training through brick walls. We just don't have an extra set of eyes on us to call us out when we are in the middle of the fog. We, usually, don't catch it ourselves.
I think it was week 8 when I took 4-5 days off. Similar symptoms in the week prior. Really felt like crap at the end of week 7. A familiar feeling from previous seasons. I tested and they turned out OK but I was cooked. P insisted I take several days off. Not light ez workouts...NO workouts. Basically, picked it back up in week 9. Took about 3 workouts and I was back to where I left off when I was worried. Within a week, that was a long forgotten memory and I was steamrollin' thru most of the workouts. And, that's where I'm at presently.
Point is...if you could use a break, take a break. But, please, check in the micro just b/c of the timing in the OS and whatever plan you are following the OS with.
In addition, might not be the best time to try cutting out sugar. That's a lifestyle change that a normal muggle would grind through. So, for an EN'er, just accept how it's going to adversely affect these high intensity workouts. You already know this, just a reminder.
My run today was a Hill Brick after that 1.1IF bike stuff.
Didn't count minutes, just up and over 6x. Hill gets pretty steep so I just went on RPE and 'pace', as in pace = steady but not so fast that I can't finish running to the top.
AT/calf survived. No jinxin' that.
Earned the legs off Friday.
Keep up the great work, everyone!
Keep after it all.
4 miles ~Z3, 1 mile ~Z2, 2 mile ~Z1.5
https://www.strava.com/activities/274965524
What a nice surprise! good going Kim!
was going to run 45' but I bonked after 2mi. Classic symptoms and rather than trying to run thru it, I just called it a done day.
Don't worry...no head hanging here. I'm pretty sure I know why. Threw together a drink recipe at the last second before the bike. I think it was the type of glucose recipe that requires that I don't stop taking it in. When I was finished with the bike, I chose to leave the drink at home since it was supposed to be only 45'. Well, that means about 20' later, roughly 17' of running, I crashed. I think it's the culprit. No hatin' but I'm going to make sure I don't do that again. Or, if I do have to (it was very ez and convenient), I'll make sure I don't stop. Once you start, you have to be consistent all the way to the end.
All good, safe and sound.
Train hard, be safe, have fun!
Thurs eve, found a nice 2% incline about .75 mi from my house. I had to wait until after sundown, as the high was 88 degrees. 18 30 strides up done! Doing this wko outside is not as strenuous as the time I did it on the mill and did the last half at 4%.
40' brick this am after the 90' trainer ride. Temp was perfect 70s with a little breeze. It was slow going, and I never hit z3.
4 miles, negative split. z1, 2 mi at z1.5 ish and finally last mile z2 (-4sec)
Looking forward to long run tomorrow!
Late entry for Thursdays run....done between my freshman's 3200m and 1600m races (first and next to last events at EVERY track meet
). Had no idea where to run, so just took off down the highway by the school. Turned out to be rolling hills....not ideal for 400m repeats! Felt really good though (first run since Sunday due to ridiculous work week) and hit them all at or ~10" faster than Z5 (except that one up the hill 
)!
http://home.trainingpeaks.com/athlete/workout/CVIGLXPCBNRSARG7REWJ3X5YLA
Betsy- Nice work! (And nice weather!)
Jeff- 400's up hill don't sound fun, but nice job getting it done! (And a very efficient use of time in between events!)
60' done(that includes recovery time) in 80 degree heat-quite tolerable with my wet microfiber towel around my neck
6x400 @ z5 (all, -10-20seconds)
1 mi@z3
As for finishing OS with a race, I will stick with the oly. 2weeks later I have the 4.2mi Pat Tillman run with my son, and I can actually race it. . They actually start in waves based on time predicted. I was impressed last year-the walkers don't even arrive til the racers are done.
Also, OS wk 8, i did the Phoenix 10k and got 3rd age group and hit my predicted pace, and wk11 did a little 5k(hit last Vdot pace) and took 3rd overall
( but the podium was cuz it really was a mini 'Tri for the cure' and all the elite locals did that race instead, and I know they are sub 7' 5k runners)
As for fuel, if you have seen the 'are you fat adapted thread' you know I'm in that camp. I do all my wko's 2hours or less fasted, or at least without carbohydrate. Today, I had my cup of coffee with 1/3 bullet proof ingredients (tsp MCT oil/grassfed butter, and some collagen, as I was feeling like I didn't do enough recovery eating yesterday when I did feel a little wiped out).
Tested blood sugar after and was 95 (well within normal limit), ketones .3 which technically is not ketosis(> .5). Did not feel wiped out.
It takes a long time to adapt to this however, a gradual progression. I have been working on this for the last 9 months.
One thing I will add, even though I am currently following a HFLC diet, I do eat carbs at lunch and dinner, hence the reason I am not truly In ketosis