2015 Jan OS Week 13 Run Thread
13.
Dang, you've come this far. Finish it.
Listen to the podcast on you training plan page. Tips on why you should log a few comments for your future you regarding what did and did not work during the OS. Tips on moving from OS to a spring race. Tips on appreciating how intense and how valuable the OS is for the year. And, how you 'could' actually plug some OS weeks in during the season. Check it out.
Not a lot of time to ramble.
You don't need any cool phrases for motivation.
But, ......you started it, see it through. Finish it.
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Get after it everyone!
Desc splits for 4mi. Nothing super fast just pressing slightly harder on each mile. 4mi in 35'. In safe and sound.
Planned pace: 6:50
60' for 6.78 mi
2x .5 mi @ 6.50 & 6.38
1x 1 mi @ 6.39
8' @ Z2
Much walking after each interval, especially the mile. I managed to squeeze out some Z2 time at the end. Oh, I didn't mention that the winds were blowing in the 15-20 mph range. Not as bad as last Wednesday, but pretty rough going while trying to maintain 5k pacing. Curving roads assured that I would be running into the wind at some point in each interval. I'll be doing both a 5k TT and a HM next week to see where my fitness stands.
I didn't even attempt today's prescribed 3x 1mi @ predicted 5kpace. Knew as soon as I left the driveway that I was way, WAY, too tight to try. I had some shorter efforts in me, but no 1mi stretches. Fell back on 10x 400 (1') @ zn5. But, warmup mile and cool down mile told me that I had made a good call.
Made it this far into the OS without injury. Running thru this kind of wall is old behavior that I'm trying to cognizant of.
Good luck to you guys and gals with the Wed run!
Jimmy- Good luck! DOn't be a stranger!
Roy- How hot was it?
Chris - Ditto on not attempting the written WKO. Huge win to remain uninjured. Workin smarter!
Had a great run despite no doing the WKO as written. 8 x 400 Z5+. 1 miles Z3.5, 1 mile Z4.5. I again used the "Whatever pace" approach to my extra miles and it paid off and I surprised myself. Go figure. And all after a great bike WKO last night too!
Then, 9 hours later, the wed am run. After WU, felt surprisingly good. Z5 is 8:22, goal was 8:00:
.5@8:08, 2x1mi@ 8:05,8:03.
@Jimmy-good luck in upcoming HIM!
@Phil-6:50-in my dreams. Actually, I see that for one stride when my two pit bull girls pull me out of the house to the front gate -something about getting to the gate then everyone calms down
@Roy-envious about the "lunchtime" miles!
@Chris-yes, let's finish this!!
Goal was 2,2,2 at 9:30's, 9:22's and 9:05, ran 9:01, 9:20, 9:19, 9:11, 8:46, 8:24 and a half mile at 8:55. The 8:24 is TH pace for me. Happy with it. BUT...I know part of the run durability plan is discipline. Not the best at holding back. Still pleased that after the 10-15-10 TH bike my sticks can produce a good run. The warmer temps and SUNSHINE after a beautiful 2" of snow yesterday morning may have helped. Mother Nature is moody here in Michigan.
Finished up yesterday with my run mechanics class and our new "coach" was Luna the 8 week old blue heeler pup. Being mauled by a puppy while doing planks is pretty awesome.
The stress of moving from our home of 17 years, to our "up north home that isn't" 35 minutes away is starting to build. SO much to do, purge, donate, pack, clean. My hubby is going through a bit of mourning as is my graduating senior. Throw in we are still (way behind I might add) under construction in the kitchen and baths at our new residence (read: total disorganization in two homes!!!) and yeah...STRESS! Trying to keep it all in perspective, and breath deep.
Massage on tap this afternoon. It's been way to long and I deserve the beat down.
@Kim - right now 'hot' is low 80's and humidity in mid-80-low 90's. The delta was that I'm used to running pre/post work in the dark when its low 70's (same humidity, but no sun). It was a minor wake up call that I need to start prepping for summer, when it's mid 80's at 0400 and just gets better from there
@Trish - house packing and moving is an endurance workout in itself. One box / room at a time.
Betsy- Nice runnin'.
Trish- Great work! And I can't imagine training during all that stuff going on!
Roy- Wow, that's some serious humidity!
I have had to stand down from running, and just did my first bike wo of the week tonight. About two weeks ago, on my "long run" (11miles) I started towards the end to have some new right hip pain....never had that before. Didn't think much about it. Was a little sore and limping a little the next day, but then it disappeared. No problems last week with the 8x400 run (7miles total)....no pain at all...didn't even remember it had happened the week prior.
Then, I had to postpone the sunday run to this past monday. Hip started hurting about mile 3....not terrible, but constant. Tried to focus on form, just stayed the same....never worse, never better (slightly less noticeable on downhills and a little worse uphill). Tuesday was really sore, limping, worse when first getting up from sitting. Yesterday a little better, but still there, so did not run. Also did not ride, as I think (please help if you know what this is!) it is trochanteric bursitis? Figured rubbing with cycling might worsen it. Today, felt almost normal, so I did the 4x5' 110% and Z3 workout on the trainer. No pain. So....now what? How long do I stand down on running? I'm pretty sure it would come right back this weekend, but I hate to "waste" all the past 12 weeks work and lose what little speed I have! I know what you guys are going to tell me though....
I don't THINK it is piriformis syndrome (I have no radiating pain). I have NOT recently increased mileage (in fact, the opposite...due to work and sprink break vacation, etc.). It hurts on lateral hip, right on greater trochanter and is slightly tender to deep palpation. Sound like trochanteric bursitis? Anyone have experience with this? Advice?
Thanks, JL
I was busy with work yesterday (Thurs) so I took it off from wko's. Drilled it today. Big Swim, Big FTP wko, lil' brick run.
So, run was just a 2miler @ zn1 pace, just went ez until my legs started feeling cooked from the bike.
Felt good.
It was to be a blustery afternoon in the PNW, so I planned to get Tuesday's missed run in by late morning. Before changing, I went outside and checked the weather. Nice and cool with NO wind. This was going to be a great Z2 run. Five minutes later I get outside and the temp dropped and the wind is blowing at 15-20 mph. CRAP. Back in to change into pants. Three minutes later, the wind has increased up to 25-50 mph and it is now raining. CRAZY. Back in for my rain jacket.
First 1.5 miles was into the wind. That is about the length of my warm up, which starts at 8:30 pacing and works down from there. For the first 1/2 mile, I was at a Z4 RPE, and managing only a 9:30-10:00 pacing. Not even Z1 mind you. It was definitely an adventure. After a mile, I brought it up to a Z2 pace and fought to keep there.
40' for 5.12 miles
27:32 @ Z2 pace with last 400 run @ Z5
Good luck to everyone testing next week! Get after it.
5mi, progressive, neg splits, zn2 effort building to TP effort on the hills.
Been doing alot of my running lately right after our bikes. Was nice to run without the effects of tough bike in the legs. Had almost forgotten what it feels like. Gave me a bit of renewed confidence that my run legs aren't as dead feeling as I thought (like Roy mentioned above).
running today per RD plan. (transitioning now per coaches)
no testing for me this week, just this ^.
Happy Easter.
Got my long run done this morning. 8 miles total, 6 with my wife so that was nice! I have had A+ WKOs all week... today was a C- maybe. My long run last week surprised me at how fast it was, today was the opposite. Its OK, things happen. I basically give myself permission to run whatever pace on my long runs. Sometimes it is good, others, not so much. Also, it was my first run on my rail trail near my house and there were still snowy/icy spots so definitely needed to be cautious!
Happy Easter!
As I mentioned, my next 2 weeks will be Run Durability instead of OS. The week after that is a BBW.
So, while you guys rested today, I had a 70'+ run.
35' steady, zn2 'effort' of the local suburban hills, 4mi
then ended that in our little park with some flatter paths for 36' of BAA pacing (8:30, 8:15, 8:00) in 3' increments.
8.4+miles in 73'.
Legs felt ok, a bit heavy, attributed to a Fri/Sat/Sun stretch.
So, my turn to rest (I mean, swim) tomorrow while you guys go do that bike test.
Good luck.
Monday – Scheduled off-day following an 18-miler on Sunday that capped a 30-mile Fri/Sat/Sun
Tuesday – Run 5.5 mi @ avg 7:00/mi. Was supposed to be a 10-mi LT workout but just wasn't able to generate speed so dialed back to just get in some mileage. https://connect.garmin.com/activity/735708866
Wednesday – Bike 90' APB structured as 14' warmup then 3x24'(2') hitting 0.92, 0.94, 0.96. So almost an FTP workout, frankly. Felt good on the bike. https://connect.garmin.com/activity/734842079
Thursday – Run 10 mi @ avg 6:49 /mi. Late evening run starting at 9:15pm after returning home from a week on the road. Uggh. But needed to get it done. 1.5mi W/U and C/D book-ended 7.5mi of MP where I hit 6:49/mi on the outbound into a headwind and 6:33/mi on the way back. https://connect.garmin.com/activity/735708871
Friday – Bike 60' FTP workout. Did MS of 2x10'(3') @ 1.01 and 1.04, then finished with 12' @ 0.92. Felt harder than it should have, to be honest, although confidence-building to hit the numbers. https://connect.garmin.com/activity/736488014
Friday – Run 5 mi @ avg 6:46/mi. Delayed brick about 2.5 hours after FTP bike ride. Point-to-point run into a 15-18mph headwind most of the way. Tough run. https://connect.garmin.com/activity/736489248
Saturday – KEY WORKOUT. Run 18 mi @ avg 6:55/mi but the structure was a 4mi "warmup" MS of running a local half-marathon with the 1:30 pace group (i.e. target MP). Due to some course issues I had to break away from the pace group then wait 3 mins at another spot to rejoin them, thus leaving the need for 1.65 miles after the race to get to 18 miles overall, but in general the workout was a success and I hit the target pace pretty easily including running the last 3 miles in the mid-6:40's. https://connect.garmin.com/activity/737074348
Sunday – intended 5-6 mile recovery run but by the time we arrived in Disney and got to the hotel etc it just wasn't going to be possible.