2015 Jan OS Week 14 Run Thread
That's a wrap.
A few shorter runs this week. Maybe a race for you over the weekend.
Nice work, everyone. Here's to a strong 2015 for all of you!
Be safe, train hard, & have fun!
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That's a wrap.
A few shorter runs this week. Maybe a race for you over the weekend.
Nice work, everyone. Here's to a strong 2015 for all of you!
Be safe, train hard, & have fun!
Comments
I had a solid run. I didn't reach the puking point, but pretty close. My breathing was a limiting factor as if felt that my lungs couldn't keep up with how fast my legs wanted to run. Ironically, I had a Chiropractic apt following my run and that freed up my breathing tremendously. Should have gone there first.
It was a bitter sweet performance this afternoon. I had a big goal of achieving a vDOT of 50 or 19:57. The bitter part is that I ran it in an even 20:00; 3 seconds short of this goal. The sweet part is that this was a 45 second PR.
Results
1 mi - 6:47
2 mi - 6:49
3 mi - 6:23
Historical Data
JOS Week 14 - 20:00 vDOT 49
JOS Week 08 - 20:45 vDOT 47
JOS Week 01 - 22:48 vDOT 42 (Post bike accident)
May '14 - 21:15 vDOT 46
And instead of going to get a chiropractic treatment, I had to go to work and give them
I ran and swam yesterday as I don't run my half marathon till the 18th. Run was good. Swim was good.
I did my Tues Run Durability run last night.
5mi in 40'
steady rpe mi to warmup
2x 1mi (1mi) for main set
1mi ez to cooldown
Legs still had some of the bike effects lingering. That's part of the game, right?
Temps are warming up here. Body is adjusting. Getting stronger.
30' at GRP. 8:20 avg. didn't do any strides but did work up a couple of inclines.
PS Congrats Phil & Steve! Super duper!
I believe that move keeps the sanity. Every now and then, of course.
I did the RD Thurs run last evening:
Avg GRP over 5mi but cheated a bit on the effort.
Zn2 -> zn4 effort over the 5mi
Progressive, neg splits
9:00 building to 7:30
So below in the signature line are the final results for the Jan OS. About a 10% increase on the bike and the run. 225 W FTP Thursday and 8th overall and 2nd in AG at this morning's local 5K (no 10Ks or Half Marys fit my schedule) at 22:41. Best wishes to all on the finish to the OS. See you in the race forums!
Congrats and good luck on the season!
We have that injury thing in common. The first victory coming out of the OS is to have been able to do most of the workouts consistently. Run jail does not allow that to be possible.
Congrats!
Not feeling confident. About half Mary in 2 weeks but I'll did the best I can...
Thoughts on when to quit vs get through a wko at whatever pace you can ? (Assuming you're not injured or in pain)
HM "Race" on tap for this afternoon. I couldn't find a convenient race to run, so I planned to get it done on my usual Rails-t0-Trails training trail. I carried enough Gatorade and shot bloks for one half of the run and refill back at my car. Goal pace was 7:40, paced off of EN HM pacing. I completed my usual progressive 2 mile warm up, with 4 strides. I returned to my car to grab hydration and nutrition and I was off.
The first 2.75 miles were light rolling "hills", with a steeper hill going into mile 3. I attacked the hill at pace and then the trail flattened out. I was feeling great and having to hold back so that I don't overcook things early on. Then Mile 4.28 happened. My right IT Band blew up and I was walking. The left IT Band starting acting up as well. I was 4 miles out on the trail and the best I could manage was a 60/40 run walk for the remainder of mile 4 and into mile 5. The ITB pain was just not going away. I shifted my strike to a mid-foot/fore-foot strike and was able to run in the last 3.8 miles at a reasonable 8:30 pace without IT pain. I basically ran on my toes to get back to town.
I can't figure out where this "injury" came from. For not, I am going to count it as a singular occurrence, as I haven't had IT Band issues since 2013, and that was caused by a horse riding incident. I completed all of wk 13's runs per plan and on pace without any problems. This week's 5k TT went off without a hitch, though it may have contributed something. On Thursday I completed a 5.8 mile run at Z1 pace without incident. Luckily, I am heading into Swim Camp for the next two weeks.
I will start some IT Band strengthening exercises daily like I did in 2013. Any thoughts from the group?
I had the WORST week of stress I've dealt with since I've been involved in tri's. Needless to say, not much training happened. I took Easter off, swam Monday, off Tuesday, ran for therapy Wednesday after attempting to ride (got 16 whole minutes in before life attacked and demanded my attention...again) and that was SOOOO GOOOOD. Just ran, didn't bring fluid, food, look at my watch. Wish I'd have grabbed my fuel belt cause I would have run longer! Nothing Thursday, then a super short run with a TH mile and quick swim Friday am. After lots of moving work in the am Saturday I hoped on the trainer for an en/te workout of about 2 hours, then bricked for 20' off in the gorgeous weather. Long run yesterday, then laid vinyl flooring planks prepping the house to sell. I feel a thousand years old today!
This was not how I intended my OS to be executed. At all. I haven't had the mental umph to do the hard stuff of late. My energy and mental bandwidth has been in full use elsewhere. I am feeling less stressed with the move and building at the other house as some major decisions and some action has been taken. I still have a ton on my plate with my kids and the moving/selling the house, but progress is slowly being made. This coming Saturday is my half mary os run test, and Prom.
You all got me motivated and moving more times than you know. That right there is the AWESOME of this team. I thank you for being a big taker of mojo this OS, and not much of a giver! I will do better next year to give I promise!
Chris, HUGE thanks to you for keeping us all running safe and sound. I love your perspective!!!
Onward to the 2015 Season All!
See you in Muncie! A big group from Metro Detroit will be racing, several of us in EN. I've never raced it, so I may be the girl you see melting in the heat on the run.
@ Phill - Twice in my career I have had to stop DURING a run due to pain/injury. Each time, I had to take 1-2 weeks off completely from running in order to start the healing process. That;s a much better choice than trying to muddle thru, which I think just prolongs the healing process. I've never had ITB; my issues were plantar fasciitis and some knee thing - probably patella-femoral syndrome.
I second what Matt says: just say no to the next five or six running workouts. If you feel little or no improvement in pain and range of motion after a week, then you probably want to get some medical help. If you are still in Group Health they have a sport med specialist (MD) in Olympia (Dr. Betteridge). He's worked in the med tent in Kona, so he "gets" triathletes.
@Trish - We've been talking about moving for two years. The scenario that you describe is what goes through my mind every time I think about actually moving.
@Al - I will be dropping all run wko's during swim camp and see how the knees feel. I've been wanting to spend some quality time working on my swim technique. Looks like my training schedule is wide open now.
I have Regence now. I do appreciate the referral though. I have been seeing Michael Tollan PT at Olympic Sports & Spine in Puyallup. I've been very pleased with his rehab of my neck & thoracic injuries.
@Chris Thanks for carrying the torch in the JOS run thread. I'm been extremely busy and need to round up my thoughts for your goals thread. I also should take a step back as I know I'm disappointed with the less than consistent effort over the final two weeks.
Gordon
Super job.
Looks like things are petering out around here. Time to move one to the next phase.
@G- I'll look for that accountability roundup. I'll drop a few notes in there, too.
I have a few friends who can race well on not great training. They have "it". The will, the way, competitive spirit, mental toughness, compulsion...call it what you will. I ain't got it!
What I did do right was pace my first 5k well and to plan. My EN top felt and looked great. My dear friend who got me into IM racing finally got his BQ time, had a huge pr and won his AG. AND my sister from another mister, fellow EN'r Cathleen White kicked butt and took names! She won our AG and qualified handily for the NYC Marathon.
I know my life is going to be a HOT MESS for at least another week, so I am riding my new roadie steed as much as I can to prepare for Blue Ridge Camp (yes the weather will be chilly in the mid to low 50's for the next two weeks. Grrrr!) and dial in the fit. Only place to go from here is onward, and hopefully I can manage my stress and training a bit better moving forward. Now if my contractor would just finish my &*&%*^%*() kitchen already!