2016 JOS Run Thread Wk 1 - Get Ready to RUN!
![[Deleted User]](https://us.v-cdn.net/6029573/uploads/defaultavatar/nNPD77K9K824F.jpg)
Hey JOS peeps! Welcome to the New Year and your JOS run thread! I am your JOS Run captain and will do my best to keep you all motivated to RUN, SHARE, VENT, and be accountable to each other for the next 14 weeks:-) So Wednesday is the run test!! If you are new to the Outseason, be sure to go to the WIKI and read all about run testing. http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Run+Testing+Protocol
Also - be sure to sign up on the Run Accountability spreadsheet to log your runs each week here:
https://docs.google.com/spreadsheets/d/1aRAJASix2mMbhnlhyZyGkvAAY1mUkl78jLGzC3KqVB4/edit#gid=426872072
There is a really great write-up about the Run Accountability Project in the WIKI as well:
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=OutSeason+Run+Accountability+Project
The idea behind the new Outseason Run Durability plan is to have a "manageable, yet effective, running protocol that builds your fitness with an eye towards your entire season instead of just this one part of your plan."
That being said, remember to be smart about this and follow your training plan, even if you feel like you can do "more" or "faster"! The Outseason may seem "easy" at first, but you will find that it will build after a few weeks and it will become more difficult to hit your numbers!
Be patient and let your body and mind adjust gradually:-)
After being in run jail for 6 weeks recently, I'm hoping to get back into the Run frequency - even if my mileage or pace is not where I'd like it to be. Eventually those times and miles will come back to me.
I am excited to hear about how everyone is doing and motivated to get started for the new year! GOOD LUCK!!
Comments
Thanks for setting this up for us and leading Carol!
Will try to keep up with guys as much as possible. Improved Run Durability (while balancing the rest of life) is one of my 2016 focus points.
I tested a few weeks ago, so no testing for me this week.
SS
Happy Testing ALL!
Thanks for setting this up Carol. I will be hacking the plan this week and running a 5 mile race on Saturday for my Test. Hopefully, it won't be too ICY so I will feel comfortable running fast. I've been following the Run Durability plans 9mos and 8mos for Nov and December. I built up my average weekly running to 25 where I hope to keep it. Last year I was around 19 miles per week.
This year for sure Lindsay!
That's me! I stopped running Oct 11 and re-started Dec 17 after a hamstring injury and hernia surgery. I've run every day since, and am resolved to ramp myself back up VERY slowly, avoiding big volume jumps and anything above Z3 until the end of February.
So I am not testing initially. I am just running, and observing my HR and pace. I've got 16 years of pretty solid, serious run training behind me, and think I know just what those #s mean, and what qualifies as improvement. Last week, I did 26 miles in 4 hours over 7 days, maximum run of 5 miles. next 12 days, I'll be off skiing, but I will see if I can get short runs (2 miles or so) most days SAFELY. Same thing Feb 1-12. Sometime after that, I'll drop into a 5K to get a test VDOT, and then aim for a HM with my daughter end of March/Early April. Slow and steady this time around.
I've been running Tuesday through Sunday for the last 4 weeks as prescribed. Seems to be working so far for me.
Did a Brick TM run at TRP with push to Z2 today: https://www.strava.com/activities/463692462
My baseline test was done last month.
I have been hacking and extending the Sunday long runs a small bit with success so far......it is balance.
SS
Good luck to all of you who are testing tomorrow! Remember - it's only January and it's up from here:-) I am not testing tomorrow because I haven't been out of run jail all that long, AND I did a 5K race on New Year's Day (if you want to call it a race) which was probably one of the slowest 5K's I've done in many years! However, I know my previous Vdot is not accurate so I will swag my numbers for a while. I mostly just want to get the frequency in. Like Al, I kind of know what is working...
Seems like many of you are not testing for one reason or another (all good reasons!) I'm glad that everyone is being smart and not jumping out of the gate like a stallion!!
@Lindsay - you will definitely be breaking that 30-min. barrier before you know it!!
@Al, glad you have recovered from your injury and surgery:-) Please be careful skiing!!
Sounds like some of you have been doing the Run Durability plan over the fall and you are definitely at an advantage! Keep that mojo going!
Let's here all the Run Test stories tomorrow:-) The good, the bad, and the ugly!!!
Good luck!
I did my bike testing and 5K TT and few weeks ago as part of my previous plan before the OS. Bike is the as same pre-IMFL numbers and my run TT is back to where it was pre-injury in early 2015. Looking forward to get back into the fun of running again.
I am still in Run Jail b/c of my calf injury, so no testing this week. This week I am **finally** allowed to do a 1min Run / 4 min Walk interval for a total of 30minutes. I can't tell you how much I am looking forward to this.
Good luck everyone with your 5k tests!!
Now I get to pay the price for my success and "enjoy" the new zones.
Well I woke up to temps at 13 deg. and very dark but was ready to just get this out of the way. I have been running pretty consistent up to the OS and knew I should be able to run close to 6 minute miles under perfect conditions so I was hoping anywhere between 6:00 and 6:10 miles I would be happy since I had on an extra 5 pounds of clothes to keep warm in the freezing temps.
First mile felt like crap but always does with sucking for all the oxygen I can but came in around 6:02 then the second mile was a bad mile as I did a turn around in traffic and it got me out of my rhythm and was a decent up hill in the second half of the mile, it came in at 6:12. I buckled down for a hang on for dear life final mile at 6:03.
Final time was 18:55 for the 5K. I think its around a 52 Vdot but need to check yet. Hope to see this get close to the 18 min. mark by the end of the OS and run a half marathon around 1:23:xx for a 54 Vdot. We'll see!!!
Crush it out there folks!!
Up early here in Iowa. Typically I run outside and have my routine courses. Today and for this outseason I decided to go against the grain. I ran on a treadmill. I have despised treadmills all my life because I hate not being outside as well as many of them simply don't support my weight and turn off mid run.
This morning I jumped and pushed. I have not been doing any running really at all except maybe 5-6 runs of 3-4 miles over the spread of 4 months.
I knew it would be tough.
Ended up with 25:43 for vDOT of 37 and pace of 8:17. I have serious work to do because a few years ago I was sub 20 in the 5K and would like to do this again this year.
Now to recover from the core workout I did with my basketball team yesterday.
Got my run test done this morning on the treadmill. Execution was pretty good, just didn't have that last mile pick up.
Ended up with a 26:09, 8:26 pace, for a vdot 36.
I live in the southwest desert where there is a severe drought and water shortage. That being said, we are in the midst of El Nino and its raining for the third day in a row-pretty hard-not used to this! No run test this am. Since I am committed to run durability but not the vdot system right now, I am going with the same low vdot i had last january. I am doing most of my running at a set HR (126) with strides for speed work.
Last year I made podium in age group for all my short races, but thats not my goal. I only want to finally make my time goal next November at IMAZ so committed to this strategy-doing something different to get a different result
VDOT 35, several points below my peak January OS test of 39 in 13, and last year at 37.
Chris/Trent - laying it all out there and just holding the line to the end! Huge numbers in my opinion! Way to lead.
Some of you did much of the same but indicate you are less worthy.......not so. You set the baseline and got the test done! Takes a lot of strength to do that damn test let alone, put it out there and publish the numbers for all to see......
But, that's what makes this a stronger team. Very motivating and inspiring for me personally irregardless of the number because I appreciate what it takes and what it means.............keep leading.
Some great work all around!
My lunch hour TRP work on the TM @ 1%: https://www.strava.com/activities/464503228/overview
SS
In past out seasons, I've usually started at about 20:30 for my 5K time...and depending on how things went got me how much below 20:00. (I've never broken 19:00.)
Today, the news was good. For some reason I managed to actually pace the run well. My guess is that my relative goallessness meant that I ran the first mile as I "should" rather than as I "could" as we so often hear. And while I was really gassed at the end, I didn't collapse in the last mile as I sometimes do.
2 mile warmup at ridiculously slow pace
Mile 1: 6:42 (finding a good pace)
Mile 2: 6:26 (settling in)
Mile 3: 6:28 (starting to struggle, but hanging in there)
Rump: 0.43 (6:27 pace, ok...can we be done now???)
Total = exactly 20:30! but got there the good way, rather than the bad. VDOT = 48.
Using Al Truscott's "100 club" rule, I'm either really close or hit it, depending on how you measure. I'm 51 as of today (VDOT + age = 99) but race as 52 (=100). I think I'll call it 99 and try to get closer to the ~20:10 I need to get the real 100 standard.
Heart rate for my three miles averaged 150, 163, and 171, with the rump at 173. That's another marker...for the last 2-3 years, my ability to hold HR > 170 is relatively limited, so getting to that point of discomfort only in the last mile really helped.
Finished out the hour with just easy running.
I'm using the 5k I did on New Years Day - 20:00 for a 49vdot. I can definitely improve on that this winter.
Randy