2016 JOS Run Thread Wk 3 - Keep Rockin' those Runs!
![[Deleted User]](https://us.v-cdn.net/6029573/uploads/defaultavatar/nNPD77K9K824F.jpg)
Week 3 has arrived and I believe we are all in one piece (more or less)! Great job everyone - very, very impressive runs this week and LOTS of awesome MOJO! Thanks, Ed E. for this weeks Subject line. I'm totally loving some of the quotes and pictures coming into this thread:-) It will be hard to match some of the Steve Ross pics, but think of it as another challenge:-)
Just to recap some of Coach P's description of the Run Durability in the OS, it is not just a methodology - it is a mindset! This training approach is meant to target your race day performance goals... and eventually this Run Durability is a BIG part of your endurance arsenal. Focusing on frequency, consistency, steady effort and TRP - this plan will get us to the run portion of our race with a better endurance base and ready to kick some arse!
That being said... I should have called this thread "Keep Rockin' those Runs, but Mind your P's and Q's" P's and Q's being Pains and Quirks. There are a few of you out there with occasional quirky things, and it's so very important to keep an eye on those niggles, and prevent any further or more serious issues with your precious bodies! So be body conscious and listen to it carefully.
Finally, now at Wk3, there will start to be some fatigue working its way in! Be ready for it and act accordingly. That is, if you need to leave out a low priority run, or cut back on your volume, or slow down the pace, or even take a break... IT'S OKAY! Your body will tell you what it needs and you should listen. Try to get some good sleep too:-) I love my sleep!
Have a great Week 3. See you on here:-)
Comments
@Carol-- just to correct your previous quotes about me being so youthful-- I AM AN OLD MAN NOW. I aged up to the old guy group this year in the 45 to 49 group.
Unplanned family trip to the snow took out all of yesterday opportunities for a long run. Instead if skipping, which I should havery done, I moved it to today. My motivation was pretty low this afternoon, even as I stared at my wko clothes, ready to get suited up. Thinking back to all of your posts and incredible efforts provided me the inspiration to get in with it.
68' for 8.28 miles
2 mi wu
MS- 6x400@ Z5 -Ouch
3 mi - mixed bag on tired leggs. Finished @ TRP.
How I miss the weeks with mile repeats @ Z4
Tight hamstrings are taking their toll on my lower back. Extra stretching and core work in store this week.
@Leslie-what a hoot! Great little video
@Carol-I love my sleep too, but you wouldn't know it by my behavior. I need more
@Trent/SS-hardly call 45-49 OLD MAN! Just like 'strong is the new skinny', 50 is the new 30, (And for me, 60 is the new 40) And yes, those are cheeta speeds
No time this am for brick run, planning on it after work, along with yesterday's core
I got the FTP work done on the bike this morning but didn't have time (or really motivation) for the brick run. My plan was to do it after work, but frankly- I'm just kinda not in the mood. It's 28 degrees with 15mph winds out there and I just spent my morning attending the funeral of an 8 year old from my church who was killed in a car accident late last week. I kinda just feel like crawling under the covers for the rest of the day.
Wrapped up with hamstring, lower back and core work. My lower back feels better even after one day of stretching.
We'll see what tomorrow brings though!
@Edwin - I'm with you on the morning runs. I guess most people can jump out of bed and hit the road, but not this gal. Good for you for pushing through!
@Trent - "old" is relative. Since you are just a few years older than my kids, I consider that pretty young:-) Ummmmm 5:30 pace? I don't think I've ever done that for 10 seconds! NICE!
@Al - nice squeezing that run in while you're back to the slopes! Have fun. Your videos are scary!
@Leslie - OMG! That was so funny and I seriously can't believe you do that for a mile! Thanks for the laugh and motivation!
@Phil - Yep, just read the posts and you'll get off your butt:-) I'm curious what plan you are on where you do 6 * 400? Keep an eye on those hammies. Maybe some foam rolling would be in order:-)
@Betsy - 60 is the new 40, so I guess 65 is the new 45! That puts me in the same AG as Trent!! LOL Good luck with your run/core work!
@Nemo - I'm so sorry for the loss of your way-too-young little friend. You brought tears to my eyes, and if ever there is a good excuse to crawl under the covers, you have one. Be kind to yourself.
@Phil - so you did the 6 * 400 Z5 yesterday and "didn't have it in the legs today"? Geez.... I wonder why? Glad your lower back is feeling better:-)
@SS - I saw a nice, progressive run on Strava from you today:-) Woot Woot!!
Okay peeps. Keep it comin'!
"The Wednesday run is your steady long run of the OS program.
You can build durability here without compromising your Tues/Thurs bike sessions."
@Leslie, lol, great form but I did not notice where your aid station was.
@Mr Stangeman
, it was a paltry -31 tonite up here from your Northern breathern, so deadmill was in. Lasted half a mile before I had to cave. My ankles and calves could not take the pounding I believe due to Sunday's long run. Need another day of rest and reassess my running outdoor adventures.
I should be good to go tomorrow !
Today my left foot went numb while riding (its quite cold in my basement! I didn't even turn on my fan today it was so chilly down there!) I ended up putting on a fleece zip up I wear to warmup on the bike for the first 15' of the run!!! My foot didn't feel normal till after 20 minutes! WEIRD! I got my run in with strides at the end for 3 miles total. I'm really really hoping after a few weeks of consistency my hr drops with my slower tested paces. :-/ We shall see! Fingers crossed I can still run an hour lol.
link---> https://connect.garmin.com/activity/1021089514
4.3 miles in 36min or so, not too bad
I am still getting used to the altitude here in Mexico (6000 ft where we are in Queretaro) after living many many years in NYC and Ohio at either sea level or at most 1000 ft...or in Argentina (where I am from) always at sea level...takes a few months
Great work everyone!
I did get my 3 mile run in yesterday afternoon, followed by core, then a 1000 swim drill set. I've settled for twice a week pool sessions (but my goal is 3x too, Carol). I am a morning runner so even at slow pace, legs felt heavy and it was much harder to keep HR down, had to walk several times. I stand most of my workday in the OR.
Off to airport now for 0630 flight. I know it's not -31 in NYC/CT but highs of 30ish is cold to me. I will take a pic if I make it outside to run!
What got me to keep going was the thought that... All your success or failure on race day is rooted in what is done today... in this OS... that was enough to steel my mind... well for today anyway
OS=No Excuses.... Have a great day all
Keeping Joe's mind set in the forefront. I GET TO DO THIS! Grateful for a body that does what I ask of it.
I'm really glad i did two months of run durability prior to JAN OS. I'm starting to feel more solid on my runs. I haven't been doing any brick runs though. Yesterday, as normal, I ran at Lunch and hit the bike in the evening. Tonight, I will run at the Y. Weather is warming up again to the 20s, so I may start going out again, but this past week has been all Treadmill. I actually don't mind it that much, seems much easier on my joints and feet.
At least- that's what I'm trying to tell myself today too! Went out this morning for the run and felt a niggle in my right knee (previous torn meniscus- surgery 2 yrs ago). So I just turned around and came right back home. I keep battling with myself on if I should try again this afternoon- but I think standing down for a day makes more sense right now. Thanks for letting me give you advice I needed to tell/take myself!
(my hack isn't ready for the mile repeats, yet. Soon.)
http://www.luxurytravelmagazine.com/news-articles/conde-nast-traveler-names-san-miguel-de-allende-number-one-in-mexico-18319.php