2015/16 Nov OS Wk 9 Run: New Zones!
Week 9- testing is done! Time for some new zones! This is when you hate the progress, but in another few weeks, they will feel like the old ones. Again we have a holiday week, so plan ahead about how to shuffle workouts and reach out to Coach P for help if needed. And yes, it is ok to eat an extra cookie and miss an occasional run in the holiday spirit- just don't make a habit of it!!!
My own workouts have strayed from the OS due to being real sick for awhile and now in recovery mode, but I'll still be rooting for you all!
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TRP pace went from 8:20 to 7:46 and wasn't as bad as I thought it was going to be. Knocked out 3 miles and readied myself for the the Z4 work that dropped from 7:10 to 6:44. I hit the 2x1's and my legs were sore afterwards. I added an extra half mile at TRP and called it a day. That pacing will take some getting used too. My last two Sunday runs, I was hitting 6:54's, so it's more of an easing in to it.
I'm finding that the run durability worked into this OS is working much better for me than the last two OS's. While I tested well, I wasn't able to capitalize on the faster pacing especially when adding volume.
@Phil - great work on the new zones! Those are really fast paces! My test was not so good, and I just barely maintained my vDOT, falling off a few seconds. I think the Z5 work in the last 6 weeks of the OS will go farther for me in getting a faster run test next time. I got a 3 mile TRP brick run this morning, and hit the numbers fine, despite some tired legs. Can't believe the weather in Illinois this late in the year. Outside runs in shorts this time of year without freezing my butt off is ridiculous.
Way to go everyone! We all survived test week with no bodies left behind.
I ended up with my very first episode of DOMs last Thursday and Friday. It really hurts. Spent Friday rolling and drinking lots of liquids. Gained 5 pounds in one day, YUKE! Finally down to normal weight today. I still have a hot spot in my left calf and a sore left outer hip. Plan on doing todays workout. I will decide as I go if I will attempt the brick. I am not shooting for the run total goal for this week. I plan on skating in at the minimum for now. Better to be smart than follow the plan into a brick wall.
As the end of the year approaches I am finding myself reflecting on how much my attitude has changed. At this time last year, There was no way I would have been convinced that I could run 10 miles. NO WAY! Now I drop a 5-8 mile run without a single thought or worry. I remember the first time I ran 8 miles, this past spring. My Mom was waiting in the door way with a cup of hot cocoa and a cheer. She was so proud. I was dripping with sweat and she even hugged me! Now that's motherly love!
Happy Holidays! Safe travels.
How fast do you run strides?
Coach Notes say "top speed but not all out". I did my first stride at what felt was near my top speed - according to my watch about a 5 min/mile pace - but immediately regretted it. Things were hurting that don't normally hurt! I backed off a little on my next four strides (6 min/mile pace) and it felt much better. For reference, my 5K pace is 7:55 min/mile. Do I just need to toughen up a bit and go for the faster pace on the strides, or should I stick with the somewhat slower pace?
Thanks Mark!
My mind still thinks I can run like I did in Jr. High School track, but my body knows better!
Due to lack of sleep, I had to drop Tuesday's early morning's bike and go with an afternoon run instead. It was going to be interesting to see how back to back runs with the new pacing would turn out.
60' for 8 miles
6.5 @ TRP
1.0 @ Z3
.5 TRP/cool down
I have been running to heart rate for a few years and never really paid attention to the pace zones. I heard Coach Patrick recommend using the pace zones in the OS, so I will from now on. I did the TRP run today at 8:33 pace (TRP pace is 8:37) which is a little faster than I have been running these. My heart rate was in the TRP zone for the first 4 or 5 miles and then crept up to the higher end of Z2. I can still feel a little but of Sunday's vDOT test in my legs, but it felt great to run outside in 60 degree weather in SE Michigan.
This week has been hit and miss with workouts in general but I have gotten in two runs so far. Tuesday morning I got the run in early and was going to get the bike in right after it. The run went well but the bike was a bust. I had gone to the PT 12 hours before and she had me do 6 sets of 15 squats which was a 66% increase from last week. I totally underestimated the impact on my legs, especially my quads. Plus I had to take my mom in for some lab tests that morning and that was on my mind as well. I got the first FTP interval in but pulled the plug after that one.Then it was off to Seattle to tend to my mom and then pick up my daughters at the airport. Let the holidays begin!
Yesterday I got an 8.2 mile run in at just under Z2 pace earlish in the morning before the girls were up. It was the fastest run I've done in a while and it felt really good. After that was baking and a movie (Sisters) with the family. Most definitely a good day except for a call from my mom's caregivers saying that she needed to go in for a full body bone scan today (Thursday) at 7:15 AM. So this morning I was up at 4:15 so I could get up to Seattle by 6:30 to get her to the hospital. She had to get a shot of radioactive stuff and then wait for 3 hours for it to spread into her bones and then have the scan. (What's amazing is that the stuff can get absorbed by the bones that quickly! That just makes me think more about what I put into my body.) After the scan the radiologist decided that she should have some X-rays as well so we did that and finally I got to take her home. I got back to my house about 9 hours after I left and just wanted to take a nap, so I did. Now to get started on the cinnamon rolls for Christmas breakfast and applesauce for tonight's dinner. The run and bike are not going to happen today, but that's life.
Merry Christmas to everyone!
@Mark- What a wonderful SON you are. I will keep you and your mother in my prayers. Have a wonderful day. As I was told this is only a game and family is more important.
Today was my holiday. I totally bagged on everything. Spent the whole day sitting with my hubs putting together a 1000 piece jig saw puzzle that a friend gave us. We haven't sat down in months. Loved it.