2016 JOS Run Thread Wk 2 - Learn to Love your TRP!

[Deleted User]

Welcome to Week 2 of the 2016 Outseason Run Durability plan:-)  Did you know that there are over 300 acronym definitions for TRP?  It is not your Technical Response Plan, The Rising Phoenix, True Role Play, or Transport and Routing Protocol  - although I'm sure we could make a case for each of those:-)   In EN-land, your TRP is your Target Run Pace; which is the MidPoint of Z1/LRP and Z2/MP.  This is the desired run pace for Run Durability workouts in the OutSeason!  The reason I am bringing it up now is that this is a big change from previous OS run pacing and you will be doing LOTS of TRP running over the next several weeks!  LOTS!!  That's why it's important that you get really used to running that pace.  

Week 2 shows 5 runs with the majority of them being at TRP!  Saturday has some Z2/Z3 and Sunday's run includes the Z4 work - but most of the rest is TRP!   Now that the dreaded testing is over, we all should have a good sense of where our TRP is:-)  Please, please do not try and run harder than prescribed!  (I need to keep telling myself that!)  Especially with the increased run frequency... Trust the plan, follow the plan, LOVE the plan!  And continue to listen to your body as it is adjusting to the core/bike/run workouts.  

I gotta tell you, this first week of JOS was SO much fun on the Run thread:-) You guys are truly so motivating and supportive!  Let's have a great Week 2 and keep up the good work!!

 

Shaughn Simmons

Excellent title and great wisdom in this message!  Showing why she is THE Captain!

SS

aarmau

Looking forward to a great run week. I flip flopped the bike workout Tuesday with the run workout of Week 1 so will be putting in more running in week 2. Not skipping or backlogging, but with -30 degree temps I was not running outside and just did not have time to get to the gym during hours to run.

Will knock out a Sunday run tomorrow and be back on track.

Excited to make it through week 1 without missing any workouts. Building quality habits early.

Thank you everyone for motivating me by just posting.

Edwin Croucher

I broke out of post Ironman jail on November 23. Since then, I have been in the Run durability program. I started with two weeks of lower volume (under 30 miles) and then I began in earnest over the last 5 weeks. I hit a high of 51 miles during Christmas week and then 45 miles each of the last two weeks. My plan is to continue at this mileage throughout the OS.  This week I was able to perform each of the key run workouts at the intensity levels. I am interested to see how my body responds to the plan this week.

Trent Prough

Inclimate weather forced me inside for my first run of the season on the TM. (I hate the TM). TRP at 7:30ish for 5 miles. nothing fancy just focused on not going too hard.

morpheus

EC- if you're running 50mpw and you maintain progress with our hard bikes, you are gonna RAWK '16!

Me...my runs for the last 2 weeks have been nothing more that short, steady effort, and consistent. Though my mpw have been 20-30 for the last 3 months, I'm starting from scratch as I rebound from a rough December (mentally).

Keep up the great work!

Phil Mills

Didn't feel like being cold and wet, so I opted for the treadmill at the Y. The plan was to warm up and then maintain a TRP pace for the duration, which would be 5 miles at 7:45. Slow going was the warm up, with side cramping for the first 15', at a 10:00 pace. I've never had this happen before. Not fun. Ended with 3 miles in 30', which included some hill repeats.

Derrek Sanks

I had a great time at the Disney Goofy Race last weekend and was able to (mostly) meet my goal of running both races at my Z1/LRP. For the half I maintained Z1 until mile 10 and finished at MP. My average pace for the full was around 8:10 and stopped a few times for character pictures. I was thinking running at my Z1 pace would minimize my recovery. So far it seems to be working...after two days I do not have any muscle soreness (DOMS), just some tightness in the quads. I plan to do 2-3 short easy runs this week and resume the OS next week but will wait another week before doing Z4 efforts.

Betsy Kantor

2 miles done yesterday morning and as a brick tonite-slower than my TRP but keeping the HR where I want it. Looking forward to 5 tomorrow.

Steve Ross

Bike done and out the door I went, Hmm -15 C and 6 inches of powder on the road, can you say slow and steady stay upright. Well my goal OA is to stay off the TM this winter. Well put in a 5 miler and legs are now trashed. Kept it close to TRP  but to no avail elements beat me down just think bare feet and sand for you southerner's, ugg but I did it off TM, win.

rstrangemd

@Steve- -15C and snow...that is simply bad a$$. ?????? many kudos. That is not a win but a crushing victory

aarmau

Knocked out the steady run today. I was tired and sore from workouts. I also did pushups, lunges, and crunches with basketball team and that did a number on my legs.

Still got it done, despite my bed being comfortable this morning.

Keep grinding everyone.

Trent Prough

Well the wife said no way "or else" to me going out in -2 deg. and -15 windchill so another run on the dreadmill... Little wu mile at 8:00 and then to my TRP of 7:30 pace for what seemed like forever (don't think I've run on the mill for an hour in years) Did the final mile push in 6:40 for a solid 8 miler.

@Steve -- isn't -15 C in canada like no coat, walk around town type weather for you Northerners? We've all had such a mild winter when it gets down to 0 deg C we all start to complain. Haha!! I hear ya though on running on the powder... other day on fresh stuff did 8+ miler and feet and legs felt it.

Mark Lane

     Did my steady run this morning on the TM, boring, but it does help me with pacing. 6.7 mi total.

    -15 deg. C, WOW!

Leslie Knight

Feel like a slug for not checking in.  I am still doing my 30 day personal run challenge- a "run" is 1 mile.  Monday got my body comp/core work done and then ran around my kitchen for 12 min/2000 steps- that's a run!  Tuesday, got the wko done without problem, going about 15 sec faster than TRP by accident. I'm having a niggling something in my left foot just posterior to the left ankle for my last three outdoor runs.  It started at mile 1.5 and resolved by mile 2.25 or so yesterday.  This AM, started at about 0.75 and resolved around 1.5.  I am keeping a VERY close eye on this and will back off if it persists/worsens.  Today, it took me a bit to warm up and I didn't hit TRP until mile 3, but had no problem holding it for miles 3-5.  But I took a hard fall when I didn't realize that the transition from dirt to road was actually a curb.  Hand and knee hurt, but nothing bad. I run in pretty much darkness and thought I knew all the nuances- forgot that one!

Brenda Ross

1 hour TRP run done. Was suppose to run at 10:04 but came in at 9:55 even with slowing down a number of times. I am sure this will change as the week add on. That darn fatigue will sneak in. Got in 6miles.

Shaughn Simmons

Way to "Find a way" to get those runs in and stay consistent all!  Looks so easy on paper but starts to get deceptively difficult to execute as the load begins to accumulate......

Week 6 Tuesday TRP run: https://www.strava.com/activities/469150220

Week 6 Wednesday TRP run:  https://www.strava.com/activities/469664497

I should be in a good position for a Texas size humbling in the morning for V02 intervals after this work.

Moving forward.................

Phil Mills

After a wonderful evening migraine, I wasn't sure how this morning's run was going to go. Apparently, pretty well.

70' for 9 miles, 7:45 average pace
6 miles at TRP with a final mile z4 push.

I'm in the same boat as SS. Tomorrow's VO2 are going to bring a can of whoop ass to the party.

Betsy Kantor

One hour run done this am. 5 mi at very LSP but Garmin said avg HR right where I want it-126. Looking forward to tomorrow's VO2 work!

Don't know why my runs quit loading to strava the last two days. Help anybody?

[Deleted User]

What a great bunch of die-hards out there running in freezing cold and snow! I guess I'm a wimp - on the treadmill the past 2 days. Yes, one hour seems like a long time on a TM!! But I got it done:-) Started out stupid slow and was at TRP by mile 2. Kept it there for 2 miles then gradually increased the speed each quarter mile til the end of mile 6 - which was just about Zone 4. So probably averaged Z3 for the last mile. I'll take that - especially after doing the bike test and brick yesterday!

@Aaron - I love your phrase: "building quality habits early". That's what we are trying to do now, right?

@Edwin - I agree with Chris! Amazing amount of miles you are putting in and if that continues with the other training, you certainly will ready to rock in '16.

@John - another one with some great run durability in the bank! Seems to really be paying off for you guys:-)

@Chris - if you have all those 20-30 mile weeks in you, one bump in the road (Dec.) will not do much damage!
"Short, steady, consistent" is pretty awesome to me:-)

@Phil - any idea what caused the side cramping? Something you ate maybe? Glad you hung in there and got some hill work done!
Aha! Just saw your recent post from today:-) Sounds like a rebound for you, huh? Nice - 9 miles with a strong finish! Yep, I'm shakin' in my boots thinking about the Vo2 tomorrow!!

@Derrek - you wild and crazy guy! I know 2 people who did the Dopey (I think John Bayone saw you out there) - and my next door neighbor. Sounds like fun, in a sick kind of way:-) Congrats on that new medal! Sounds like you were really smart in both races and glad to hear you are feeling pretty well, after that! Your run plan for the next couple of weeks sounds good. Great job!

@Steve - do you really think you can avoid the TM all winter??? LOL Kudos for getting out there in the cold and snow! Just be careful please? Like Robert said, that is simply BADASS!

@Aaron - see, this is what motivates people. How can I say "I am tired and sore..." and not do a workout, when everyone else is posting how they just said Shut Up (or something similar) and got up and did it anyway! My bed was comfortable too - so I stayed in it until 9:00!!! :-)

@Trent - smart wifey:-) Wow, 2 days on the TM. Sorry, bud! Sounds like you got a great run in with a strong finish - despite the horrors of being on the TM for an hour!

@Mark - gotta agree about the boredom on the TM but you got it done. One thing I really like about it is that I can start slow and gradually just hit that button up one click every quarter mile until I hit my TRP. Same thing for picking up the pace later. Gives me something to look forward to every loop:-)

@Leslie - Geez!! where to begin?? You are not a slug - you are a rock star! Awesome on the 30-day run challenge. I'd love to see a video of you running around your kitchen for 12 mins! Seriously? That's a hoot! Yes, keep an eye on that "niggling" issue. (I have something similar going on, but got a new pair of shoes today and didn't feel it on the TM). Please do be careful running out there in the dark! At least you have an excuse for your fall - I fall down over nothing in the road! Keep up the great work!!

@Brenda - loved your pic on FB today:-) Brrrrrrrr!!! You Rosses are a couple of bad asses! That's a great sign of your fitness when you can't slow down enough for your TRP! But BE cautious, B!

@KMF Man - 2 nice progressive runs in the books. The first thing I noticed on today's run was the "running legs" map! How crazy is that?? Anyway, that's some good mileage! WooHoo!!

@Betsy - Nice! 3 runs, 3 days!! Great job on the 5 this morning. Yep, slow and steady keeping your HR happy. Maybe not so much tomorrow on the bike:-)

Well, gang... good luck tomorrow with the Vo2 fun:-) The short run after should seem pretty easy after today! Keep those posts coming! Way to motivate!!

rstrangemd

As my knees are just not going to put up with 6 days/week of running, I am hacking my way through the OS using the Runner's World Run Less Run Faster 10K Plan. Today was my track repeat day - 8x400meter repeats with 400meter RI. I used the EN standard warm-up and then did the repeats on 1:47 as recommended for my sluggish 24:10 5K time....oh and further proof of my thin blood, these were all done indoors on the mill at the gym. As penance for my seemingly inattention to Rule V, I am planning to forgo the EN z5 intervals and instead go after the Zwift McCarthy Special....this is one workout I have never been able to successfully finish and sure to fill the floor with blood, sweat, and tears.

Steve Ross

Well mid week second run completed so far this week. Turned out to be a good TRP run, footing better than last night and was able to cover 7 mi's altogether.

 

@Our fearless leader, yes I am trying to stay off the TM for as much as possible, it is for variety reasons. I did do my LR on Sunday 16 km on the TM. I will post a pic or two when I can on my outdoor adventures just for you !On my run this evning look who I found just hanging out, calls himself Frosty pretty original eh.asked if he wanted to come along with me, he wouldn't budge, wimp !

 

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Chris Oubre

Brrrr... I had to stay of the bike yesterday so I just ran. Decided to do an incline run on the treadmill. Did 15' around TRP at various inclines then decided to set the include to 10% and left it there for 20 min. Had to slow waaaaay down but never budged the incline or stopped. In the last five min I decided to up the pace and pushed back to TRP. There was a tipping point where my bio-mechanics forced me up on my toes.

scott dinhofer

@Carol - Great job running this thread - keep the mojo flowing!
A little whacky week with a big travel day, so I've moved things around.
Re-established some run volume with a 1:12 8.4 mile TRPish run this AM after doing today's 4x4s last night. It felt a little tougher than usual today, but that is probably from the bike last night.
Had just snowed a couple of inches and I ran the rail trail which was very serene and peaceful, great morning to feel alive!
https://www.strava.com/activities/470146367

Shaughn Simmons

@Scott - some serious work with that quality run right after laying down the law with those 4 X 4s! 

Feeling like a nap here..........Thurs TRP work: https://www.strava.com/activities/470332760

Gonna sleep hard tonight!

Shaughn Simmons

@Carol - I'm amazed at how you read the detail of everyone's posts!  That's what I call LEADING!

@Steve - I love that pic - keep'em coming!

@Betsy - are you using Tapiriik or telling Garmin Connect to directly push your uploads to Strava?

SS

Betsy Kantor

@SS-using Tapirik. Wouldn't have a clue how to do it manually.

@Carol-x2 with SS! Way to lead!

AnnSloan

I do love my TRP. I am very happy to have this introduced for Wednesdays this year. I had a lovely run last night!
You all are rock stars!

Shaughn Simmons

@Betsy, I had to stop using Tapiriik because it kept dropping workouts and not syncing, however, you can tell Garmin Connect to directly push to Strava and Training Peaks....so that solved my problem......

William Jenks

I find that the TRP is roughly what I run when I just 'go for a run' with no attempt to run fast or slow and I'm not tired. Mine currently calculates as 8:10, with a MP of 7:32. So I'm hoping this "comfortable run" remains there. I know I'm still not in great run shape though.

Yesterday's run suggests that to be true. It felt really good I was pleased with it. Mile paces were 8:33;, 7:57, 7:49, 7:33, 7:36, 7:34, 7:36, 7:33...so a bit too fast on average, but I didn't push the last mile. But starting with 10 minutes in and going to the end, my HR moved about 20 ppm up from 137 to about 157....so there's definitely some aerobic work I need to get done. Yesterday's run was on a good indoor track, and it just so happened that there were a lot of people running that 7:30-7:40 pace, which was cool, because normally I'm either a lot slower than the sprinters or the weight lifters who think they should run half a mile or faster than the older guys and out of shape college students who jog. :-)

Trent Prough

Got in the TRP run tonight after a hard day at work. (Why am I in construction). Ended up a little faster than prescribed TRP a little and the last mile with strides made it look a lot faster but overall a good run but legs feeling the fatigue from all the work.