NOV OS Wk 1 Run Thread: Let's get this party started!
Welcome to the 2016 OS. Yes, we are time travelers, starting the 2016 OS in October of 2015- think of just how ahead of your competition that will make you come race season! I'll be your run thread leader, starting threads every Sunday night for the upcoming week. Here are a few things to think about while starting this OS:
1) For people that have done the OS before, notice it is different this year- lots more running at lower intensities. So don't be all silly and try to run more at high intensities, or we will all call you out on it here. The coaches are smart people and think we should work on our run durability, so let's do that!
2) Testing, testing! Yep, we start the OS with a test. Remember that even if you weather is nice now, if you think you'll be on a treadmill in a month or two, you should test on the treadmill.
3) Please share on the forums! My experience is that you get out of these forums what you put into them, so share the good and the bad.
4) Related to 3- don't let anyone make you feel bad about yourself! We are all in different places on our triathlon trajectory. Whether you are running a 16 min 5k or a 40 min 5k, you are getting out there with your bad self, and nothing but progress to come.
Happy running!
Comments
" Success requires BACKBONE not WISHBONE." Let's do this!!!
This is my third NOS. For those doing this for the first time. It may seem easy at first. Don't add a bunch of extra in. It will get much more difficult in a couple weeks. Really pay attention to recovery and rest. Your going to need it. If your feeling beat up, take a day off.
Have fun everyone!
Thank you for leading us Rachel!! Coming back from run injury this year- Goal is to be a STRONGER, more efficient, injury FREE runner
So in saying that- did my first run race/test since before my stress fracture yesterday. It was a local 3.33 mile race (yes, its an odd distance). But I planned to mark my 3.1 mile split....I really had no idea what to expect. Coach P had put me on a run frequency plan with no speed work. Just getting back into it. Wanted to get a negative split- but really not sure how it would look like pacing wise- so I tried to watch HR. RESULTS: PR at 5K split- 23:00 exactly- new vDot 42 - total race 3.41 mile- 25:11 (7:23 pace)- fast for me!! And...came in first female overall
(small race, so not a ton of people but I was excited). Ready to WORK on my run!!
My PT guy has me on, what I'm calling, "my baby steps return to running" since I haven't run since last spring due to injury. Day 3 done today: 5'wu, 4x 1'run/1'walk, 5'cd. Total 18 minutes. I also have to work on my cadence and arm motion. This is tough. I covered a grand total of 1.07 miles.
https://www.strava.com/activities/421043076/overview
@Francs- nice work!
Good work so far, folks!
I am restarting running and doing Coach P's R.A.P. (frequency). Ran a whole 1 mile this morning. Gotta start someplace.
~ Stark
Thank you so much Rachel, Lindsay and Kristen!! I had no idea what to expect- so I am happy- mostly that it was pain free! @ Kristen- I came back on the walk/run program too- I know first hand how tough this is- but in the long run it is worth it!
@ Francis- Nice job! CONGRATS!
Looking forward to my second OS with EN.
Best of luck to everyone this outseason.
All this being said, I'm starting at 43.4.
*UPDATE* - I decided to do the test tonight [10/27/15] on my treadmill and the result is below.
W/U: 10' @ 6.5 mph/1.0% incline w/4 x 30" 5k pace strides
Test: Mile 1-2.65 8.2 mph/1.5% incline
Mile 2.65-3.11 8.4 mph/1.5% incline
C/D: 1 mile @ Z1
Test Result: 21:46/Vdot: 45.1
Avg. HR: 174
vDOT 48
4.2 mi done (just did the MS) . The 2 repeats were @ 8:42, 8:13 min/mi. Left a little in the tank but hey it is the 1st week so I don't feel that bad about it.
I got mine done on the dreadmill this morning. I hate running inside, but 45 and rain seemed like a bad way to test, especially without a functional Garmin. Haven't run much in last few years due to minor nagging injuries and last year I pretty much blew up on my only test, so I went conservative. I started at 8:00 for first mile, dropped 1 click at the mile mark and another at the halfway point and 2.1 mile. Got down to about 7:30 for last third and was dropping it consistently at the end, so I think I left at least :30-1:00 on the table. Nevertheless it's great to execute a good test and I'll take the 39 for now. 24:12 total! Nice job everyone!
VDOT = 38
Avg HR = 171
Mile 1 = 8:15
Mile 2 = 8:05
Mile 3 = 8:05
Mile 3.1 = 0:47
Improving my run is my number one goal for the outseason. Looking forward to training with Team EN!
5k test time 23:16
VDOT = 41
Would love love love to see a sub-20 5k at some point this OS! Ready to get to work now!
Test done. First time back to the track since I pulled my hamstring in November 2014. That was the event that sent me into 9 months of hamstring tendonitis.
VDot is 35. I feel pretty good about that. I've not been putting in any speed work so the time is about what I expected (26:37). Going to take it easy with the speed work since the hamstring can still be tender if I push too hard (and it is as I write this -- warm up and stretch at lunch).
The focus shift in NOS from speed to more volume should play right into where I am at. Right before NOS I was running 30-36/week at an easy to moderate pace, so based on conversation with Patrick I'm going to keep pace moderate to easy, keep up the 30+ miles and add the bike, and see if the hamstring holds. Easy does it for now.
5K Test on the treadmill this afternoon:
Time: 25:10
Average HR: 160
VDot: 38
FYI....
Not sure when I will get the test done. My mom has taken a turn for the worse. On my way to her now.
Have a great time! Enjoy the SUCK!
Ironically, by the time I got home the run was 3.1 miles at 25:14 for a VDot of 38. (I did a 20+ minute warm up run with the dog before running to the track.)
Nice work. I'm not even in the NOS but will utilize the groups mojo to get some running in on my way to the JOS. I believe I have all my issues, physical ones that is, in order to get back to running which I've done practically none of since Lake Placid.