2015/16 Nov OS Wk 12 RUN: Melt the ice!
Nov OS peeps, can't believe this is week 12! I can finally believe it is Winter, because at least here in Chicago it got COLD! Takes a lot to get me on the treadmill, but today was one of those days. So let's run so hot that we melt the ice! Tall order, but we're a pretty awesome group!
If anyone has any questions about life after the OS, now is the time to start asking the coaches so you'll be ready to apply your awesome fitness gains to other plans and have and awesome season.
I'll be heading to Clermont, Fl on Thursday for Coach P's January Volume Camp. It'll be a rude awakening for the legs, but looking forward to some outdoor riding.
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@Rachel- Have an awesome time at camp! I know it will be AMAZING!!!!!!!!
Did 4 chilly miles around TRP pace this morning. We have been spoiled this year in CT with some warm warm days. This morning felt so cold even though it was only 18F. (Last year around this time we were having temps around 5F). First snow of the year tonight! wondering if I am going to need to hit the TM for the first time in a couple of months tomorrow------ UGH.
Almost all my weekday runs are TM runs as I need to get these done at 5 am. That's ok if the sun is coming up at 6 but when sunrise is at 7:10 or so it is just dark and cold. Also about a month ago, I was cornered by three cyotes and relied on a passing motorist to intervene...basically got into a stranger's car and drove away from the varmints! So until it is spring the weekdays are running and watching morning news...over and over again at the Y! Happy running today!
Not sure what's going on but feel extremely run down. Felt great until yesterday. Nothing I can point at and say SICK or NOT. So respecting how i'm feeling and taking it easy instead of running into a brick wall. Probably won't run today. Took yesterday off too. I hope I will feel all sparky and energetic tomorrow. Have a great time everyone and stay safe.
I'm with @Terry on the early hours. On the road at 4:40 this morning to give me enough time to get my Wednesday long run in and still make my 8am conference call with my boss.
Great runs lately. Yesterday I bagged the run to lunch after the early 12'/15'/12' bike. But the Tuesday lunch run went on plan. Today's 8.6 miler has become a favorite. Love the distance and I'm keeping a good pace in the hills around my home, well in advance of the TRP. The goal today was to keep cadence up ~170, and that was accomplished. Chocolate milk was my treat to myself after the run...I began looking forward to it around 6 miles in. Run form is going to continue to be the focus point, speed will come.
Everyone get out there and run!
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
Tomorrow's VO2 sets will be another story though. I hope I can rest my legs enough so that they show up to work.
I didn't sleep well last night and had a sore throat when I woke up this morning. I think the stress of the last few weeks is catching up with me. In addition, my calf was still a little sore so I did a very short and EZ Z1 run of 3 miles. But hey, it was over 3 times further than the run i did on Saturday.
A conflict came up with my OS-ending half marathon so I switched to a race today: 1:23:52, a 2 1/2 minute PR and I hit my goal of qualifying for the NY Marathon (assuming they don't change the times). Vdot was 55.3, about where it has been in the 5k tests which is a big win since my Vdot is usually lower for longer distances.
In the OS I've been doing less tempo running than usual which I felt in the first few miles. But the all the run durability work paid off in the second half and helped me finish strong.
Brick run today was on the treadmill, and only did 3 miles but ramped up each mile from TRP, to Z2 to Z3. Felt good. Plan on hitting the Sunday run pretty hard.
My legs are going to feel that tomorrow.
I went outside for my run today and hit the intervals and finished last 5 miles in Z2 or slight below and totaled 12 miles. Longest run this block but I have been going more for consistency. I had 26 days of running in a row but was just to tired on Thursday to get a run in. Staying healthy is more important then an insignificant streak. Keep up the hard work everyone.
@ Bill: I'm right there with you on being a bad boy about posting since Christmas. Just got hammered with family stuff. I am back now, and will ride the EN mojo through the end of this OS for sure. Had to cut the 90 min run today down to 60 min, but felt pretty good on the mill, and hit all the z5 paces with a relatively low heart rate. That is despite a bit of a weight gain in the last 2 weeks. Not proud of that. All in all, I think the durability plan is starting to pay off.
i planned on running an 11 miler today but only got to 9.37 miles on treadmill. I injured myself a bit in last weeks run.. i went to high volume trying to hit my weekly goal last week and now i am payng.. and now i am concerned how to move forward... I know better with increasing my milage by too much. ughhh. My left calf is so tender and i had to stop 3 times as my whole run position changed and i was afraid in hurting myself more. I am probably downplaying it the description a bit here but this could be the start of something pretty bad
it took me from last sun to thrus to feel that i should run again so i did a 3 miler and then on sat did a 3.75. So i thought i would be fine today. But at 9 miles the issues popped up. uggghhhhhh!! I not sure what to do actually.. waiting for coach P to respond to my micro from last thurs. I wanted to know what to do movng foward... didn;t get a response yet.
I feel pretty down tonight about this happening at the end of my season. Any advice? I don't beleive I will be doing a half for my test at this point!
It sucks to hit a wall like that, but backing off and focusing on recovery is the best thing you can do right now. I haven't been able to do any speedwork in running this NOS and it's been tough mentally especially when I see the posts here and on Strava. But in discussions with Coach P I determined that was OK. My A race is 8 months away and toeing that line healthy is more important than short term NOS gains, so I had to put my ego in my back pocket and go slow, but even then I got greedy and tried to do to much too fast and I paid for it last week. Will I finally learn, maybe for a while but I'll probably overdo it again. Maybe some day I'll learn where that boundary is. I don't know if this helps or not, but I hope you know you're not the only one going through this.
BTW, Coach P is in the middle of the January Volume Camp so that's probably why you haven't heard from him. You could also post this to the medical forum.
@mark. Thank you sooo much! It does help and makes me feel better. Ahhhhhh, that makes sense why I didn't hear from Coach P!